So you think stick with the 5-day or 3-day split?Stupid question time - which is better in your opinion for a CNSer relatively new to lifting?

Thanks Tex, leg-end!

So you think stick with the 5-day or 3-day split?Stupid question time - which is better in your opinion for a CNSer relatively new to lifting?

You can really do whatever you want as long as you stay consistent and understand the difference between a 3- and 5-day split. A 3-day split, in my opinion, allows you to train a little longer with more intensity as you have the benefit of more recovery time through the course of the week. A 5-day split is fine, but I would drop down the overall volume while keeping up the intensity.What I have been doing lately is a 3-day routine cycled over 4 days. So essentially I have 3 workouts (A=squat/legs, B=deadlift/back, C=bench/press) and just cycle through them and don't keep any workouts "fixed" to certain days (Monday is not always chest and biceps!) If I feel good and want to train an extra day, I just move to the next workout in the cycle; conversely, if I feel like taking a day off, I just move the next workout back a day. This has been working very well for me, in part because it is highly adaptable to how I feel but also due to the fact that I only hit 3-4 exercises in a session.Programmed routines are great but nowhere is it written in stone that you NEED to do them a certain way. Do a 3-day routine, 5-days a week (like me) or vice versa. The important thing is to be consistent and get good work done!

I would not recommend PHAT to someone who is starting out with both CNS and training

I would not recommend PHAT to someone who is starting out with both CNS and training

I wasnt recommending the PHAT routine exclusively. Just something with that kind of setup if he must do a bodypart split. I was not aware of this guys training status.Someone new to training can do just about anything and get results! I wouldnt recommend a bodypart split for someone who's goal is fatloss specifically and especially not for a beginner! A full body routine would be better. Beginners need more frequency on the main exercises in order to learn how to do them.  OP you are feeling drained because of the diet and should adjust training to compensate. Why not try Kiefer's own Shockwave Protocol which was designed for CNS in mind? Or find a template like Madcows 5x5 that allows for more frequency of the main movements. Youd need to judge your own experience level here.

That's why I mentioned a simpler variation to 5/3/1 or Starting Strength. You can easily have accessories to a day that you're strength training for. While PHAT is great, I still wouldn't recommend it to a beginner. Regardless if they make great gains through that training, OP is also a beginner in regards to CNS. SW is not an option at the moment because it is not available the public. I do understand what you're saying, but I don't agree with doing a PHAT split

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?