Carb Nite and Carb Back-Loading Tips Part 2

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  • #11246

    bjjcaveman
    Participant

    Next installment of the notes I've been taking from Kiefer's recent podcasts, since some of you found the previous one helpful.http://bjjcaveman.com/2014/06/08/carb-nite-carb-back-loading-tips-part-2/

    #221335

    Richard Schmitt
    Moderator

    Awesome thank you!

    #221336

    Penny Danner
    Participant

    YES, thanks for these!!!  My friend (a different one who had given up on CN but now is going to try it again) needs these (and so do I)!

    #221337

    Joshua Foreman
    Participant

    Super cool!  Thank you!  I've been going through the podcasts when I can and taking notes myself.  This is a great cheat sheet!

    #221338

    KARLITO
    Member

    Thank you very much

    #221339

    When resistance training in absence of carbohydrates, training volume should only be 40% of what it is when eating carbs… so the 5/3/1 paradigm is not appropriate, it should instead be scaled back.Does that mean that we should be decreasing the amount of weight we use while doing cbl?

    #221340

    ironalex
    Member

    Does that mean that we should be decreasing the amount of weight we use while doing cbl?

    Training volume means the amount of work (sets and reps), not the weight - you always want to keep the weight (intensity) as high as possible. Sometimes this will have to be reduced during heavy dieting periods, but in general you don't deliberately reduce training weights if you can avoid it.With that said, I expect "in the absence of carbohydrates" refers to Carb Nite, not Carb Backloading - with CBL you should be pretty well fuelled with glycogen to be able to maintain your usual training volume (and intensity).

    #221341

    Zachary M Earley
    Participant

    Next installment of the notes I've been taking from Kiefer's recent podcasts, since some of you found the previous one helpful.http://bjjcaveman.com/2014/06/08/carb-nite-carb-back-loading-tips-part-2/

    Just now saw this. Thanks so much! This is really helpful.

    #221342

    Brandon D Christ
    Participant

    When resistance training in absence of carbohydrates, training volume should only be 40% of what it is when eating carbs… so the 5/3/1 paradigm is not appropriate, it should instead be scaled back.Does that mean that we should be decreasing the amount of weight we use while doing cbl?

    It means the number of lifts should be scaled back to 40%.  Let's say you are doing Week 1 of the Boring but Big variation of 5/3/1.Normally the Squat workout would look like this:Squat (5/3/1 sets) 3x5 (15 total lifts)Squat 5x10 (50 total lifts)Leg Curl 5x10 (50 total lifts)Total lifts for the workout:  11540% would be 46 liftsThe workout needs to be reduced by 69 lifts.This is how I would design the workout Squat (5/3/1 sets) 3x5 (15 total lifts)Squat 3x5 (15 lifts)Leg Curl 2x8 (16 lifts)Total for workout:  46 liftsIf your sets/reps are not that controlled in the gym, you can also just reduce the time you are working out.  So if your normal workout is 60 minutes, you can reduce it to 24 minutes.  This of course assumes that you are doing a similar work in the gym.  This is actually my method for reducing training load.

    #221343

    samuel r walker
    Participant

    Awesome post man

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Carb Nite and Carb Back-Loading Tips Part 2

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