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Kiefer mentioned in the book that Carb Back-Loading is applicable when you really lift, heavily. Moving a chair in the room isn't lifting. So, a question: what is that “real heavy lifting”?For example, below is a workout in the gym:- 4 min Tabata 20/10 air squats to warmup- barbell squats- leg press- leg extension- barbell chest press- low rowEach excercise is about 3 sets with 8-10 reps and the last rep is to failure.35-40min.Can this be considered as "a proper lifting" and I can back-load afterwards?
That can work. Now if you're striving for 8 reps, you should be able to get the 8th but the 9th should almost impossible to get. You want heavy resistance training. Strength training is a great one and again using hypertrophic workouts are great as well. Also taking the consideration that men and women must train differently, as well as searching the forums for examples of other members and their training.
12 reps huh? I tend to do 1-5 reps for 3 – 5 sets at 75%-90% one rep max. And sometimes I do singles then go to a max effort. That's for deads squats and over head press. All other accessory lifts are at 10 reps for 3 sets. Am I good to go?Depth before dishonor!!!!
12 reps huh? I tend to do 1-5 reps for 3 - 5 sets at 75%-90% one rep max. And sometimes I do singles then go to a max effort. That's for deads squats and over head press. All other accessory lifts are at 10 reps for 3 sets. Am I good to go?Depth before dishonor!!!!
I think iBob was just saying the weights you use will approximately be your 12 rep max, not that you should be doing 12 reps. So when you do a set of 10, the weight should be heavy enough you feel like you have 1-3 more reps in the tank, but probably not more.It sounds like your setup is pretty darn close to along those lines!
12 reps huh? I tend to do 1-5 reps for 3 - 5 sets at 75%-90% one rep max. And sometimes I do singles then go to a max effort. That's for deads squats and over head press. All other accessory lifts are at 10 reps for 3 sets. Am I good to go?Depth before dishonor!!!!
I think iBob was just saying the weights you use will approximately be your 12 rep max, not that you should be doing 12 reps. So when you do a set of 10, the weight should be heavy enough you feel like you have 1-3 more reps in the tank, but probably not more.It sounds like your setup is pretty darn close to along those lines!
Ok good I was getting worried lolDepth before dishonor!!!!
Essentially, the weight should be proportionally difficult for your size. I personally find that 5×5 with cbl is nearly ideal, however I have had success on it with everything from traditional bodybuilding movements to 5/3/1
12 reps huh? I tend to do 1-5 reps for 3 - 5 sets at 75%-90% one rep max. And sometimes I do singles then go to a max effort. That's for deads squats and over head press. All other accessory lifts are at 10 reps for 3 sets. Am I good to go?Depth before dishonor!!!!
I think iBob was just saying the weights you use will approximately be your 12 rep max, not that you should be doing 12 reps. So when you do a set of 10, the weight should be heavy enough you feel like you have 1-3 more reps in the tank, but probably not more.It sounds like your setup is pretty darn close to along those lines!
Exactly. You want to do sets of 1-12 reps done close to failure.
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