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So I'm about 3 days into CBL and taking the SA approach. After doing the prep phase, the delta chart suggests that I aim for 700g of carbs for backloads (but I'm still searching for my sweet spot). On “lighter” training days (ex. arms), I will be aiming to consume ~250g of carbs between two meals as opposed to ~400-500g between three meals on “heavier” days. Has anyone else had success with this approach?-BD
When Keifer talked about the training necessary to make the tGlut response I dont think he was talking about such isolation work as an arms workout. Especially if you have doing CBL SA, I think this will cause more fat gain then muscle gain. If anything put your arms day after a heavy legs day that you backloaded BIG. I have began to follow a mix. Only backloading on days that I want my lagging body-parts to catch up. Since I want my bench to go up I backload, same with my squat and legs day. I dont backload on back and shoulders day. Kind of a mix between CNS and CBL. Hit your numbers for weights and carbs.
My training on a biceps/triceps day involves heavy close grip pressing, heavy ab work, and extra volume for lagging muscle groups between nearly all working sets (i.e. neck work, calves, hamstrings, etc.) but I understand where you are coming from. The volume is less than a typical squat or deadlift session but the main focus is bringing up my arm size/thickness alongside other lagging areas.That being said, could you please clarify your approach for me: If I understand you correctly, you either backload or you don't with no "middle ground"? How long have you been taking that approach and how is it working for you?Thanks for the reply!
Hey man if your doing HEAVY close grip bench that's not only working your triceps but also your front delt and chest. That to me is defiantly a reason to backload especially if you are pushing yourself on each set. If your working heavy I know that its taxing on your CNS, stimulating your body, and hopefully (fingers crossed) making the tGlut to the surface. I have been backloading when I feel like my training is on, or when I want focus on a certain body part. For instance: I want my squat to go up, so I go to the high end of my sweet spot, that I am still figuring out, which is around 350g. This will be a very dense meals with a lot of calories, so I can get over my target calorie numbers. (my delta was around 750 after prep) If however I am doing a shoulder workout, which is such a small amount of muscles I will either not backload, or have very clean meal; sticky rice, sweet potatoes, red potatoes around 150g. Third option is if I don't feel like my workout accomplished anything, I will stick with NO backload. Or if i feel super fat, it usually means for me that I didn't eat enough the day before, so I eat. This doesn't have to be a workout day. I think its all up to you and your goals. Find that sweet spot
Close grip presses to boards or foam to take some stress/tension off the front delts and chest but I see where you're coming from lolI think that's a reasonable approach. Again, I'm hardly a week into CBL so I will obviously need to adjust as I progress. I find it funny that you feel fat on days AFTER you didn't eat enough. That goes against all science!
I just feel soft. I'm lighter then after a BL but I just don't feel as tight. Sunday - Rest Day ate around 1700 calories. Monday - Woke up feeling soft and gross. Trained Chest/Bi hard, backloaded BIGTuesday - Woke up tight and Full - HIIT - Train Back Tonight. It goes against all science, its all in my brain.
Hey man if your doing HEAVY close grip bench that's not only working your triceps but also your front delt and chest. That to me is defiantly a reason to backload especially if you are pushing yourself on each set. If your working heavy I know that its taxing on your CNS, stimulating your body, and hopefully (fingers crossed) making the tGlut to the surface. I have been backloading when I feel like my training is on, or when I want focus on a certain body part. For instance: I want my squat to go up, so I go to the high end of my sweet spot, that I am still figuring out, which is around 350g. This will be a very dense meals with a lot of calories, so I can get over my target calorie numbers. (my delta was around 750 after prep) If however I am doing a shoulder workout, which is such a small amount of muscles I will either not backload, or have very clean meal; sticky rice, sweet potatoes, red potatoes around 150g. Third option is if I don't feel like my workout accomplished anything, I will stick with NO backload. Or if i feel super fat, it usually means for me that I didn't eat enough the day before, so I eat. This doesn't have to be a workout day. I think its all up to you and your goals. Find that sweet spot
Curious how much you weight? Approx bf%? SA or DB?
175 @ around 15% (depending on water consumption/scale) Delta charts suggested that I get around 700 as well. I have not come close to that on any of my back loads. I am curious though. I do feel better when I eat more, so I think I want to try and get up there. Normal backload looks something around 300. What about you?
A good rule of thumb for something that worked for me is pretty much anything lower body used during training would be great for the heavier backload, and upper body can be a lighter in number backload. For upper body my range was 200-250g, for lower was between 350-400g. Seemed to work pretty well.
Seems like a solid approach. I dropped the hammer on legs today so I've got a mountain of white rice (about 300g/carbs worth) to be split between two meals later this evening. A cookie or two might find it's way onto my plate but that's TBD…
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