It´s estimated that 45sec of exercice using 60-70%RM depletes about 30mmol of glycogen - more less 5g of carbs. You could try to do some math and see if you will really be depleted.
Anyways, if you accomplish the task of depletion, you will probably supercompensate.
The normal levels for an athlete are about 110-130mmol of glycogen per kg of muscle. If you deplete the stores to about 25mmol/kg, you may accomplish a supercompensation of something like 170-190mmol/kg - way above the normal levels.
To deplete the supercompensated stores you have to do 10-12...
Nathan Jones makes some good points in this article:
http://www.strengtheory.com/the-new-approach-to-training-volume/#axzz3kzmaPEPH
To him, number of sets are more important.
Brad Schoenfeld have a recent study about this:
http://www.researchg...ell-Trained_Men
And a review of the study:
http://www.lookgreat...ds-more-muscle/
When you deplete glycogen, there is an upregulation of fat burning. If you do that in the end of the week cycle, you won´t have these benefits.
However, having the glycogen stores full, makes the enviroment more anabolic.
The UD2 have the two goals within a week cycle by first depleting the...
Lyle´s review of the mentioned Schoenfeld´s research:
http://www.bodyrecomposition.com/research-review/effects-of-low-versus-high-load-resistance-training-research-review.html/
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html/
"Based on the 2/3rds rule, you could conceivably cut back to 2 heavy sets of 6-8 reps (maintaining the same weights you finished the cycle with to the best of your ability) once per week and maintain your...
The thing is i'll already be doing squats in the mornings and they are not very well suited for myo reps. That said, my first option for the pm workouts would be leg presses, which i don't have at home. I could do lunges instead, but I want this routine to be fast - one of the reasons for the...
I think you are right. I actualy thought about that. Thanks!
Just a couple of more questions:
What about doing triples in the 5s+? Any thoughts?
I will probably have to do activation sets of 25/20/15 in the goblet squat, due to the light weights. Do you think it´s too many reps? Once I read...
Hi folks,
I´m planning a bulking with an AM/PM workout. The idea is going about traditional HST in the morning and myo-reps with calisthenics in the evening, three times per week. I have a simple home gym, so I can´t do any leg press/curl/extension.
Below is my workout:
AM Workout
Volume...