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I know Kiefer advises against crossfit style endurance training while doing CBL due to several reasons. I also understand why he wants us to stay away from eccentric based workouts as a primary training method. My question is this: where does John Romaniello's Final Phase Fat Loss protocol fit in? I would assume it is acceptable, but I also know what they say about assumption. It is an intense workout method that allows for little rest in between circuits to allow heart to stay up for fat loss purposes, and for me really gets the job done. I just am not sure if it is ideal for CBL.I was just wondering if any of the veterans here had any advice or had used this before. Thanks for any help.
I'm not familiar with this method of training but if it's a cardio-type of training/HIIT then maybe something on the course of every other day type split along with doing CNS? Unless it's only a HIIT style program and you do lift heavy in between these days?
It isn't HIIT in the sense that it is not in the format of 1:2 or 1:4, it is in the format of a circuit that's in the following format:example circuit#1:DB Y-Press 15reps/rest 15 sec. proceedForward alternating lunge w/weight 15 each leg/rest 15 sec. proceed toside plank 25 sec. ea. siderest 45 seconds then repeat 2xon the last set rest 75 seconds and proceed to next circuitExample Circuit#2:Barbell row 8-10 reps/rest 20 sec thenRomanian Deadlift 12-15 reps/rest 20 sec thenbulgarian split squat 6-8 repsrest 60 seconds then repeat 1x more then next circuit etc....There are 4 types of training implemented:1.)Dynamic (such as the Y-Press etc.)2.) Lactic Acid (Deadlift with 3 sec. on the lifting phase)3.) Density4.) StrengthYou cycle through these throughout the week based on a schedule set forth in Roman's plan. It seems to be perfect for the tGLUT activation Kiefer speaks about in CBL. I don't see why it wouldn't. The movements are geared for heavier weights and it increases my strength.
Yeah I can see where you're coming from. This would seem like it would work with CBL, since it'll be heavier weights with a moderate rep scheme. I'm not a total expert in the ways of training though.
I realize that this is an old thread but I am wondering if you had any success with this program. A friend of mine has it and has offered it to me but I haven't been brave enough to try it.
Fuck that program. You starve yourself all weak on low cals (lose muscle), binge all day (promote fat gain), then fast the whole day afterwards (more muscle loss)The whole week your hungry as shit from the low cals, and then you just feel horrible about yourself on you
bingecheat-day.Just do CNS, you're never hungry and it's actually based on science, not just combining all the fad diets out there.
I understand about the nutrition and plan to keep doing CNS but I was wondering about the workout program. I don't have access to a gym and this profane looks like something I can do with dumbbells and a barbell in my garage.
CNS+circuits=no bueno. It looks flashy, but you'll get much better results focusing on simple strength based workouts.
CNS+circuits=no bueno. It looks flashy, but you'll get much better results focusing on simple strength based workouts.
+1 I was going to say it looks too much like crossfit...
Sorry I didn't see any activity on this thread until now, and i realize it was a few weeks ago but I have switched up to just going back to the basic movements, deadlifts, front squats, bench press and pull ups and chin-ups. I am on CNS currently and was doing a 'rogue' version of CBL, but the basic lifts in the 6-10 rep range are working great for me.On the final phase fatloss circuits, it was just too taxing on my CNS I felt, I couldn't recover enough.I can not stress how perfect the Shockwave or similar is for these diets. It really makes a difference. Lift heavy, lift basic, do some accessory work and go home.
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