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I'm doing carb nite at the moment and I've curtailed a lot of my training. So I'm asking this question in thinking about when I change to CBL, which could be anywhere from a few days from now to six weeks, depending on how carb nite goes. I like to have a full picture.When I'm training as I normally do, I do heavy resistance training 3 times per week. That's fine for CBL, I already know that.But on other days I also do ballistic training and static contractions. How do these affect GLUT activation for muscles? Or do they do anything at all?For the ballistic training I'd be using a light resistance, one that you can get the most speed with. I would use chains or resistance bands for this. I find this great for speed.With isometrics or static contractions I'd do the old Mike Marvel routine where you squeeze your muscles one after another for 6 sec each (like on a bicep you curl it up without a weight and then contract it mentally as hard as you can). I find this great for strength, stability and the mind muscle connection (additional gains on top of regular training). Another isometrics variation I do is I go through each muscle by using a resistance bands and holding a hard bit of resistance against the band for 6 sec each. I find this great for speed as well. These types of isometrics are also really easy to recover from so I find them great on instead of off days to keep training.I know that Keifer has said isotonic training is great for GLUT on muscle tissue, eccentric training does nothing for GLUT activation on muscle tissue, but what about ballistic and isometrics?
I would assume it will depend on the amount of weight being used. Yes you mentioned that it is light resistance, but it is all relative. It will also depend on the amount of volume you're doing in those sessions. Will a greater amount of carbs be necessary? I wouldn't think so, however it could based upon: goals, muscle mass, and training style. If your heavy days are demanding, you might want to go ahead and backload accordingly, but this also suggests eating enough protein and fats.
Isometrics, no. Ballistic training, maybe. Can you describe exactly what you do?
I described the static contractions as best I could.With the ballistics in terms of reps it is 10 reps per body part or movement, and I basically go every direction with every limb, explosive movements with chains or resistance bands (pretty light resistance, enough to go fast as possible but also power against). Say if it was a punch then the punch is explosive and the recoil isn't, but I do the 10 reps quickly all the same. I don't measure the rest between 10 reps, but it is quite a bit and until I feel ready to give my all to the next one. The workout takes a good 40 minutes.The ballistic training also gets you noticeably looking sharper or less carbed up. After it you look like you do after a few days of low carb or at least similar.
Ibo,Are you sure isometrics don't help Glut muscle activation? Some guys get pretty muscular with Mike Marvels routine alone, and you can certainly get ripped.You do gain strength with it, no doubt. I did it exclusively for a while and I was a lot stronger. They have studies that say isometrics, even just using your own body and mind 3 times per week adds 5% strength per week.Bruce Lee was mad into isometrics using his own body or ropes.People rarely add muscle size with it, but that's the same for isotonic strength training as well.
Ibo,Are you sure isometrics don't help Glut muscle activation? Some guys get pretty muscular with Mike Marvels routine alone, and you can certainly get ripped.You do gain strength with it, no doubt. I did it exclusively for a while and I was a lot stronger. They have studies that say isometrics, even just using your own body and mind 3 times per week adds 5% strength per week.Bruce Lee was mad into isometrics using his own body or ropes.People rarely add muscle size with it, but that's the same for isotonic strength training as well.
I know isometrics work, as I incorporate them in my training, however a session of isometric resistance training does not warrant a backload. Heavy concentric contractions is what translocates GLUT4. If you don't have that, then backloading will not work as advertised.
Isometrics, no. Ballistic training, maybe. Can you describe exactly what you do?
I described the static contractions as best I could.With the ballistics in terms of reps it is 10 reps per body part or movement, and I basically go every direction with every limb, explosive movements with chains or resistance bands (pretty light resistance, enough to go fast as possible but also power against). Say if it was a punch then the punch is explosive and the recoil isn't, but I do the 10 reps quickly all the same. I don't measure the rest between 10 reps, but it is quite a bit and until I feel ready to give my all to the next one. The workout takes a good 40 minutes.The ballistic training also gets you noticeably looking sharper or less carbed up. After it you look like you do after a few days of low carb or at least similar.
You might get some GLUT4 translocation with what you are describing. However, because of the very small resistances and the low volume, I wouldn't backload after these workouts.
Aren't you supposed to backload on CBL even on off days anyway, just not as much?Also, since you reckon isometrics doesn't translocate GLUT4, can you backload after a traditional isotonic strength workout, as in heavy weight but low reps, large rest between sets.
Aren't you supposed to backload on CBL even on off days anyway, just not as much?Not if you want to lose weight. Backloading every day is good if you want to gain mass, but not leaning out.Also, since you reckon isometrics doesn't translocate GLUT4, can you backload after a traditional isotonic strength workout, as in heavy weight but low reps, large rest between sets. Yep, backloading works great here. I know from experience as that is how I train for the most part.
Would static contractions with very heavy weight or resistance activate Glut4?Like I'm talking about when using a power rack, putting double the weight you can handle in the full range and just lifting it a couple of inches and holding for 5 seconds.This is very stimulating to the CNS and muscle.
Would static contractions with very heavy weight or resistance activate Glut4?Like I'm talking about when using a power rack, putting double the weight you can handle in the full range and just lifting it a couple of inches and holding for 5 seconds.This is very stimulating to the CNS and muscle.
It may have some effect, but it's largely concentric contraction that causes the translocation.
You fellas are brilliant, but do ye know the things said on this thread for a fact or is it just belief based on experience?Keifer only mentioned studies in the book on Glut4 not being translocated to muscle in relation to eccentric sets or endurance exercise. That's the reason I'm asking if ye are definite or nearly definite on this.
You fellas are brilliant, but do ye know the things said on this thread for a fact or is it just belief based on experience?Keifer only mentioned studies in the book on Glut4 not being translocated to muscle in relation to eccentric sets or endurance exercise. That's the reason I'm asking if ye are definite or nearly definite on this.
Kiefer himself says in chapter 49 of CBL:
Muscular contractions—concentric movement—causes tGLUT translocation.
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