- This topic has 3 voices and 4 replies.
-
Posts
-
I'm performing the German Volume training workout on Mondays, Wednesdays and Fridays. How should I eat on off days?
As someone who used to use this all the time as a deload week of heavy training or as a glycogen depletion day…. No, if you really want to do this I would only do this the day after Carbnite. Later in the week doing 10x10 anything would not be great, plus if you do that additional sets, you might just pass out
Sorry I missed this until now. IntensityJunkie, he's asking about CBL, not Carb Nite…On off days, it depends on whether you're doing Strength Accumulation or Density Bulking. DB'ers should still have carbs at night (especially for high-volume training), while SA'ers probably should not. (I'd have to question why you're doing SA on the German protocol anyway.)
Of course, the last thing a strength athlete wants to do in the off season is lose strength. The ADVANCED German Volume training program follows a different protocol than a 10 sets of 10 reps. It's 10 sets of 5 reps for 2 weeks, and 10 sets of 4 reps for 2 weeks, then 10 sets of 3 reps for 2 weeks,then repeat by increasing the weight by using the weight for 4 rep week during the 5 rep weekand using the weight from the 3 rep week during the 4 rep week,and new increased weight for the 3 rep week.The reason why I'm doing a German protocol during the off season is because I can afford to lose bodyfat (16%) and pack on some fast twitch muscleand I've been performing a Bulgarian program for 4 years continuously.For the first time in four years, I'm trying to pack on some muscle. Also, just give me a 12 week training cycle, and I'll be hitting all new PR's. I will, as I have been, including minimal low glycemic carbs within 3 hours before bedtime and a protein shake before bed on single off days.Thanks for your time Naomi!Does that sounds good?
Ah, I see. So in that case, being over 15% bodyfat at the moment, I'm not too worried. You'll get good fat loss out of the workouts. Play around with the back-loading — try doing it only on training days, and if you can't get yourself through the next day's workout, then add a mini-backload on the off day.Sounds like you've had that thought already though! Always go by how you feel; hopefully by now you've gotten a good handle on how "too much" and "not enough" feel to you.
You must be logged in to reply to this topic.