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I would not recommend PHAT to someone who is starting out with both CNS and training
I agree. Not because PHAT is anything special, but to me it's overly complicated (for a beginner).Also, I would do my heaviest/higher intensity work with relatively high volume in the couple days following your CN- not in the last two days before your carb night. Take advantage of the glycogen for your heavy work and you can stick with some more volume/low intensity bodybuilding type work prior to your CN.
Whats your rationale here? Strength work is not that heavily dependant on glycogen. That would be higher rep/higher volume, almost endurance type work. Hence my recommendation for the higher rep/volume during the period directly after Carb Nite. This would be so that a. You can actually perform the higher rep and volume while glycogen levels are high and b. You are then also depleting glycogen to enhance fat burning for the rest of the week. The strength work should not suffer in this regard. If it did then the Anabolic Diet wouldnt have worked at all! And work it did for strength (not so great for bodycomp IMO but thats another topic)
Personally, I don't have a problem with training heavy while deep into an ULC period but it appears that lots of people are practically zombies by mid-week. Therefore, my rationale was that this individual is probably like the rest of the population and wouldn't be able to handle moving heavy loads while depleted. However, if the OP can handle it then why the hell not. Furthermore, I find it is easier to work at a lower intensity while fatigued. Consider this: While run-down and depleted later in the week, is it more difficult to squat a 1RM (100% intensity) or squat 50% of your 1RM for 10 reps?
Honestly I work reasonably well low carb. But I find any amount of volume and higher reps hard without regular carbs, I also get gassed way easier. Id sooner step under a 90%+ weight low carbing than try to do a 10+ rep set. Especially if we are talking squats!
I would not recommend PHAT to someone who is starting out with both CNS and training
I agree. Not because PHAT is anything special, but to me it's overly complicated (for a beginner).Also, I would do my heaviest/higher intensity work with relatively high volume in the couple days following your CN- not in the last two days before your carb night. Take advantage of the glycogen for your heavy work and you can stick with some more volume/low intensity bodybuilding type work prior to your CN.
Whats your rationale here? Strength work is not that heavily dependant on glycogen. That would be higher rep/higher volume, almost endurance type work. Hence my recommendation for the higher rep/volume during the period directly after Carb Nite. This would be so that a. You can actually perform the higher rep and volume while glycogen levels are high and b. You are then also depleting glycogen to enhance fat burning for the rest of the week. The strength work should not suffer in this regard. If it did then the Anabolic Diet wouldnt have worked at all! And work it did for strength (not so great for bodycomp IMO but thats another topic)
Personally, I don't have a problem with training heavy while deep into an ULC period but it appears that lots of people are practically zombies by mid-week. Therefore, my rationale was that this individual is probably like the rest of the population and wouldn't be able to handle moving heavy loads while depleted. However, if the OP can handle it then why the hell not. Furthermore, I find it is easier to work at a lower intensity while fatigued. Consider this: While run-down and depleted later in the week, is it more difficult to squat a 1RM (100% intensity) or squat 50% of your 1RM for 10 reps?
Honestly I work reasonably well low carb. But I find any amount of volume and higher reps hard without regular carbs, I also get gassed way easier. Id sooner step under a 90%+ weight low carbing than try to do a 10+ rep set. Especially if we are talking squats!
So I guess we've come to the conclusion that the only answer for the OP is: "It depends" lol
So I guess we've come to the conclusion that the only answer for the OP is: "It depends" lol
Typical DH response! (: I think its appropriate though. Everyone is different, but we are all still humans!
So I guess we've come to the conclusion that the only answer for the OP is: "It depends" lol
Typical DH response! (: I think its appropriate though. Everyone is different, but we are all still humans!
Typical life response. I guess the only real answer is that there is no real answer. *brain explosion*
I agree about 5×5 that would be a perfect fit for CN and a beginner, middle range reps, good frequency, and you dont have to base it around your CN,( if you cant do sets of 5 while low carb you hsve bigger issues lol)My biggest reccomendation for a beginner is focus on the main lifts and dont waste your time doing shit like tricep kicks or lateral raises. OHP, DL, Squat, bench, rows do SOME variations but stick to the basics
If your really a beginner then stick with a Starting Strength of some variation of that. Don't get so hung up on minutiae! It's like the old story about putting in the big rocks into the jar first. Worry about filling it with the sand and water once you need to. Do the program as recommended and written, you nor the people on this board have the experience or knowledge that Mark Rippetoe and As an aside I'm not a fan of the Mentzer stuff, tried it a decade+ ago for a few months and I felt like didn't "stimulate" my muscles enough, maybe I'm just a volume whore though and I didn't give it a fair shake. 5/3/1 is not for you at this moment in time.
5/3/1 is not for you at this moment in time.
What's wrong with 5/3/1? It's a program based around reps which is exactly what a beginner needs. One could program it so they hit all the big movements twice per week- once as a main movement (with maximum repetitions, as written) and once as an assistance movement (with 3-5 sets of 10).This approach really would not be that much different than SS.
5/3/1 is not for you at this moment in time.
What's wrong with 5/3/1? It's a program based around reps which is exactly what a beginner needs. One could program it so they hit all the big movements twice per week- once as a main movement (with maximum repetitions, as written) and once as an assistance movement (with 3-5 sets of 10).This approach really would not be that much different than SS.
Nothing is wrong with it, I'm using it right now, have used it on and off for years now, I own 2 of the ebooks and read all of the articles on T-mag and his blog. That being said for a novice lifter I think Starting Strength is the way to go, milk that linear progression as much as you can while you can.
Wow – I thought this thread was dead after Tex had replied! Typical DH 🙂Thanks everyone. I will look into SS and see what the craic is, sounds interesting.RE: Power - I think come the end of the week the thought of trying to push 1RM is psychologically damaging because some weeks I perform 15-20% better than others and this mainly depends on how bulletproof my diet has been during the week. I have highlighted this to Tex previously, even after reading his motivational article I broke my own PB's quite considerably whilst well into my ULC week. Progression is important. Doing 1RM's towards the end of the week isn't my preference and it seems that is what it comes down to.I think it was just an overload of information. 5-day versus 3-day versus total failure versus just about anything else. Seems the mission is to find something I like, stick with it, milk the newbie gains and keep progressing the volume/intensity, even to a point of just pushing as hard as I can each session. When I plateau, switch it up, try something new. I have "lifted" previously but have always erred away from compound movements (deads/squats) because I wasn't sure what I was doing and had no impetus to learn. Obviously that has changed now.Appreciate the input guys.
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