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I still stand by what I said in regards to these programs. Not trying to be a jerk or anything, I'm not going with what Kiefer said, but rather my own personal opinions on it
That's the key to consistent results in my opinion. Experimentation to find out what works and what doesn't. It was through experimentation that I found out my chest grew bigger when I did heavy flys instead of bench press. Through experimentation I found out my body digested lean proteins such as fish, turkey, chicken, better than beef. Over the course of 20 years of lifting experience, I learned a couple dozen key things that made a big difference. And having done the conventional CBL according to the book and doing a modified ultra clean CBL, the latter was leaps and bounds more beneficial for me in terms of maintaining muscle and strength and shedding fat.
You can use a CBL framework with insanity or asylum, it just wont be as effective as lifting would be.
You would really have to tone down the backloads.
Absolutely not! Insanity and Asylum are anaerobic workout programs. Unlike aerobic workouts which use oxygen to ATP energy, anaerobic workouts require glucose, and lots of it. If anything, you would need to increase your backloads when doing these programs, which for some, can easily approach VO2 max rather quickly. When you are exercising anaerobically, there are only two fuel sources available to the body at that level: glucose from your liver and muscles or glucose from amino acids, often via lean muscle tissue through the process of Gluconeogenesis. The last one is never a good thing. Be sure you have plenty of carbs.
Did you read the book...?If you did you would know that neither of these will translocate tGLUT so you wouldn't have the wiggle room on carb amounts. Therefor, you would want to tone down the backloads.Also, excess cardio work can make the translocation of tGLUT more difficult.
It would depend on the amount of carbohydrate one is backloading and how long of a period between the last backload and the anaerobic activity. Insanity, Asylum are not cardio. (aerobic) They are anaerobic.
Eh so pretty much you weren't doing CBL.
Not 100% by the book in terms of sources of my proteins, fats and carbs. And as I mentioned before, the very first time I did CBL by the book I did not get the results I was expecting. It wasn't until I modified it by 'cleaning up' my nutrition did I start to transform my body and get exactly the results I was expecting. Bottom line: An ultra-clean modified CBL worked considerably better than a conventional - by the book - CBL.
@RudeeYou weren't really doing CBL as described by Kiefer. You were just eating your carbs post workout at night. While that is an important part of CBL and I think a very good idea, you weren't taking advantage of GLUT4, which is what makes CBL so special. Anybody can "carb backload" like this, even sedentary people and marathon runners.You should not assume what works for you will work as well for anyone else. Unless you tested this on other people, you just have something that works for you. Also, this isn't meant to sound condescending, but did you put on any muscle doing this?
I'm pretty much got confused when insanity was mentioned on this thread.. I'm not a huge fan of it at all and don't recommend it to any one obese or wanting to lose weight from over 15% body fat. I also don't recommend it to people who can't keep a strict diet since you can gain body fat back quickly after finishing the program. I have this fear that insanity doesn't just lose weight, you lose muscle because there isn't enough time for your muscles to recover. You are completely depleting your glycogen stores way too soon and you're not giving your glucogon hormone enough time to reintroduce sugars back into your body. You may have lost fat, but you definitely also lost muscle. This program is not known for gaining muscle at all.Maybe the first month is ok, but the second month is a definite no-no. So maybe instead of water make a shake you can drink before, during rests, and after your workout. Shake = blend water.. salt.. sugar.. protein shake.. 2 bananas.. peanut butter. No idea how it'd taste.. but I'm guess that's the best kind of shake to have.. cause you got protective nutrients.. but other than that. I dunno.Just do HIIT and strength train. 😛
I'm pretty much got confused when insanity was mentioned on this thread.. I'm not a huge fan of it at all and don't recommend it to any one obese or wanting to lose weight from over 15% body fat. I also don't recommend it to people who can't keep a strict diet since you can gain body fat back quickly after finishing the program. I have this fear that insanity doesn't just lose weight, you lose muscle because there isn't enough time for your muscles to recover. You are completely depleting your glycogen stores way too soon and you're not giving your glucogon hormone enough time to reintroduce sugars back into your body. You may have lost fat, but you definitely also lost muscle. This program is not known for gaining muscle at all.Maybe the first month is ok, but the second month is a definite no-no. So maybe instead of water make a shake you can drink before, during rests, and after your workout. Shake = blend water.. salt.. sugar.. protein shake.. 2 bananas.. peanut butter. No idea how it'd taste.. but I'm guess that's the best kind of shake to have.. cause you got protective nutrients.. but other than that. I dunno.Just do HIIT and strength train. 😛
Sorry but I'll have to disagree about insanity and not gaining muscles.I can assure you that not only I lost a ton of bodyfat doing it but also gained lean muscles mass and definition.
Ok so this needs to end, if y'all want to do P90x, Insanity, Asylum, or the like go ahead and do it. If doing CNS be prepared to feel pretty run down or something similar. With CBL, if you read the book you'll understand to not do it with these routines. If you're feeling daring then you might want to lift heavy as possible and lighten your backloads up by a lot.
I'm pretty much got confused when insanity was mentioned on this thread.. I'm not a huge fan of it at all and don't recommend it to any one obese or wanting to lose weight from over 15% body fat. I also don't recommend it to people who can't keep a strict diet since you can gain body fat back quickly after finishing the program. I have this fear that insanity doesn't just lose weight, you lose muscle because there isn't enough time for your muscles to recover. You are completely depleting your glycogen stores way too soon and you're not giving your glucogon hormone enough time to reintroduce sugars back into your body. You may have lost fat, but you definitely also lost muscle. This program is not known for gaining muscle at all.Maybe the first month is ok, but the second month is a definite no-no. So maybe instead of water make a shake you can drink before, during rests, and after your workout. Shake = blend water.. salt.. sugar.. protein shake.. 2 bananas.. peanut butter. No idea how it'd taste.. but I'm guess that's the best kind of shake to have.. cause you got protective nutrients.. but other than that. I dunno.Just do HIIT and strength train. 😛
Sorry but I'll have to disagree about insanity and not gaining muscles.I can assure you that not only I lost a ton of bodyfat doing it but also gained lean muscles mass and definition.
Depends on your training age. Lesser experienced trainees can gain muscle on it, but after you have a couple years under your belt, gaining muscle on this program would likely require lots of modifications.
Let me put it this way… insanity will NEVER.. EVER.. EVER… EVER.. add 50lbs to your bench press. Not in a million years. If you think otherwise, please let me know how without mentioning black magic, voodoo, steroids, cow implants, or weight lifting. It's only meant for toning (muscle def) and stamina, but you can get the SAME results from HIIT! You may think you look bigger, but you're not. I just don't see it happening. Especially on CNS or CBL, with or without reading the book.
Let me put it this way... insanity will NEVER.. EVER.. EVER... EVER.. add 50lbs to your bench press. Not in a million years. If you think otherwise, please let me know how without mentioning black magic, voodoo, steroids, cow implants, or weight lifting.
I'm not defending Insanity, but I'm fairly positive that the vast majority of those who lost a significant amount of body fat doing high intensity routines like Insanity/Asylum, etc don't give a hoot about bench press numbers. I'm fairly sure it's all about how they look in the mirror and fit in their clothes, not bench press performance. I've been lifting for two decades, and have routinely been able 315 for 6 reps on the bench press comfortably. I know when I took time away from the gym and focused on the 90 day P90x program, I shed body fat rapidly. My 6 pack was back in a mere 3 months. Did it matter to me that my bench press declined while I was home training with P90x? Heck no. Trust me. When you're walking around with a crisp 6-pack that is visible through a t-shirt, like I was able to achieve combining CBL with P90x, the amount you can bench press suddenly isn't all that significant. When dieting, sacrificing some strength for lower body fat levels is a good trade off.
Let me put it this way... insanity will NEVER.. EVER.. EVER... EVER.. add 50lbs to your bench press. Not in a million years. If you think otherwise, please let me know how without mentioning black magic, voodoo, steroids, cow implants, or weight lifting.
I'm not defending Insanity, but I'm fairly positive that the vast majority of those who lost a significant amount of body fat doing high intensity routines like Insanity/Asylum, etc don't give a hoot about bench press numbers. I'm fairly sure it's all about how they look in the mirror and fit in their clothes, not bench press performance. I've been lifting for two decades, and have routinely been able 315 for 6 reps on the bench press comfortably. I know when I took time away from the gym and focused on the 90 day P90x program, I shed body fat rapidly. My 6 pack was back in a mere 3 months. Did it matter to me that my bench press declined while I was home training with P90x? Heck no. Trust me. When you're walking around with a crisp 6-pack that is visible through a t-shirt, like I was able to achieve combining CBL with P90x, the amount you can bench press suddenly isn't all that significant. When dieting, sacrificing some strength for lower body fat levels is a good trade off.
How about getting leaner (already had the six pack) and increasing your bench? That's what I was able to do on CBL. Plus a lot of people here do care about their numbers on their lifts. I for one would rather gain 10 lbs of fat if it meant my bench would go up 50 lbs.
Let me put it this way... insanity will NEVER.. EVER.. EVER... EVER.. add 50lbs to your bench press. Not in a million years. If you think otherwise, please let me know how without mentioning black magic, voodoo, steroids, cow implants, or weight lifting.
I'm not defending Insanity, but I'm fairly positive that the vast majority of those who lost a significant amount of body fat doing high intensity routines like Insanity/Asylum, etc don't give a hoot about bench press numbers. I'm fairly sure it's all about how they look in the mirror and fit in their clothes, not bench press performance. I've been lifting for two decades, and have routinely been able 315 for 6 reps on the bench press comfortably. I know when I took time away from the gym and focused on the 90 day P90x program, I shed body fat rapidly. My 6 pack was back in a mere 3 months. Did it matter to me that my bench press declined while I was home training with P90x? Heck no. Trust me. When you're walking around with a crisp 6-pack that is visible through a t-shirt, like I was able to achieve combining CBL with P90x, the amount you can bench press suddenly isn't all that significant. When dieting, sacrificing some strength for lower body fat levels is a good trade off.
How about getting leaner (already had the six pack) and increasing your bench? That's what I was able to do on CBL. Plus a lot of people here do care about their numbers on their lifts. I for one would rather gain 10 lbs of fat if it meant my bench would go up 50 lbs.
For me personally, I'm happy being a lean 215 with abs than a soft 230 with a higher bench press. Did the power thing when I was younger. I'm in my 40's now. Just prefer the feeling of being in shape better than being ultra strong on the bench press. My 315lb bench is plenty heavy enough for these 40 year old bones. I've been focusing on functional training lately. That's was previously the weak link for me. When I started with functional training last summer I almost coughed up a lung attempting to complete 10 burpees. Now I can do non-stop burpees for a full minute or more rapidly like a mad man. When you're truly in well rounded shape, it's a great feeling. Far better feeling than what I ever got from a max bench press.
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