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Hey everyone,I am going to switch from CNS to CBL soon and train 3 times a week (female). Should I slowly ease into backloading and start with maybe one backload for a few weeks and so on in order to prevent fat gain? Or should I immediately backload on all 3 training days?Thank you!!!
Backloading just once a week is the same as doing CNS isn't it?I would go ahead and backload on all 3 days, but since you are female I would reduce the carb amount a little bit from what's recommended in the book.Have a look at the female section of the forums, you'll probably find some useful info there! ^^
Right, I meant backloading twice a week 🙂 Thanks!
Hey everyone,I am going to switch from CNS to CBL soon and train 3 times a week (female). Should I slowly ease into backloading and start with maybe one backload for a few weeks and so on in order to prevent fat gain? Or should I immediately backload on all 3 training days?Thank you!!!
what are your goals right now?
My goal is to build some muscle without gaining bodyfat 🙂
My goal is to build some muscle without gaining bodyfat 🙂
Right on. ;D Well then you can't go wrong back loading on training days, if you have taken at least 1 set to failure. CBL works great for not gaining body fat and packing on muscle. Just be careful not to overdue it (and overtrain). what kind of training program/routine are you going to be doing?
Well, right now I'm just doing a simple 3-day split (back/biceps/abs, chest/triceps/shoulders, legs/abs) and shoot for 10-12 reps per exercise. I do supersets and I'm done with my workouts within 40min. I don't know if that is enough in order to backload everytime? I also do HIIT twice a week (sprints for 20min) on non-training days. Any suggestions? 🙂
Well, right now I'm just doing a simple 3-day split (back/biceps/abs, chest/triceps/shoulders, legs/abs) and shoot for 10-12 reps per exercise. I do supersets and I'm done with my workouts within 40min. I don't know if that is enough in order to backload everytime? I also do HIIT twice a week (sprints for 20min) on non-training days. Any suggestions? 🙂
Well the magic of backloads rely on Glut4 Translocation - so if you can accomplish that by taking at least one set to 100% failure (compound movement like a heavy lat pull down or row for instance) that should qualify you to backload.I personally would only backload on days you resistance train that way you keep your body fat levels in check.What are your stats? also, did you train on CNS? if so, what did your routine look like?
That's what my training looked like on CNS. I haven't trained to failure so far but will definitely do that now, thank you. My stats: Height 167cm (5ft 5.7inches) Weight 51kg (112,4lbs) I'm not sure about the bodyfat but I'm pretty lean… So I don't have to lose bodyfat anymore but also don't want to gain 🙂 Just some muscle mass.
That's what my training looked like on CNS. I haven't trained to failure so far but will definitely do that now, thank you. My stats: Height 167cm (5ft 5.7inches) Weight 51kg (112,4lbs) I'm not sure about the bodyfat but I'm pretty lean... So I don't have to lose bodyfat anymore but also don't want to gain 🙂 Just some muscle mass.
Your height and weight are excellent. Yes with CBL you don't necessarily have to increase the volume of your training, but the intensity should be higher, given the framework of CBL. With all the carbs you will be eating, you should notice a strength increase in no time. Nice thing about it is if you DO somehow go overboard and manage to gain unwanted BF, you can always do the 10 days prep phase and it should melt right off of you, so you have nothing to worry about. If you have time, start a log. Myself and others would love to see your progress 🙂
Well thank you! And you're right – CBL and CNS complement each other beautifully 🙂 Right now I'm busy studying for my final exams but I'm planning on starting a log after that! Thanks again for your advice, relly appreciate it.
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