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Why does Kiefer say train with low volume? Would high volume be beneficial for glycogen depletion (ie: women)?
Possibly for women. I believe he recommends low volume because of the risk of overtrain with too much volume. It goes back to the first podcast, "stimulate, do not annihilate". Overtrain will definitely kill results.
As far as low volume resistance training he started in the last podcast the when woman lift really have weights for stuff like singles, double, and triples, it force their body to use up glycogen. High volume would work as well, but I'd bet low volume with extra HIIT would be easier to maintain.
Thanks guys, the thing is he also says to exercise for 1-2 hours. How do you make your workout last that long when you're sticking to low volume?
For one, rest periods.When I'm lifting say... 90%, I'm resting up to 5 minutes between sets.I must of missed where he said workout that long? I mean, an hour is one thing, but 2 hours is crazy to me.
Oh, that's only for women and may include 30 min HIIT, I'm not sure.
For one, rest periods.When I'm lifting say... 90%, I'm resting up to 5 minutes between sets.I must of missed where he said workout that long? I mean, an hour is one thing, but 2 hours is crazy to me.
I always take at least 5 mins rest on squats, and 3-5 mins on everything else. With 3 sets of 4 main movements, this puts me at around 2:15 per workout including a warm up period. I always wondered how people keep their workouts to 60-90 minutes if they're lifting heavy.As far as the low volume claim, I was under the impression that heavier loads activate Glut4 better, and obviously you can't lift heavy at high volumes.
I would wager he is including HIIT time. Adding 30 minutes of HIIT onto 45-60 minute workout would make more sense then something like a 2 hour just resistance training workout.
Any workout where you lift heavy is gonna take a long time because you must recover adequately between sets. It isn't the volume that matters anyways. What does matter is making the workout as anaerobic as possible to deplete the glycogen (in addition to properly working the muscles/strength). Thus, his reccomendations for powerlifting.
For one, rest periods.When I'm lifting say... 90%, I'm resting up to 5 minutes between sets.I must of missed where he said workout that long? I mean, an hour is one thing, but 2 hours is crazy to me.
True....but working up to an advanced lifter's 650lb deadlift vs. and 315 deadlift are two different things and will require more time if the rest periods are longer.
What about accessory stuff? What set/rep scheme for that? I follow 5/3/1…1-2 days, and 2 days have PL trainer to work with. He makes sure I take the long breaks.
That will depend on goals, experience, time allotted, also strength levels but generally it's higher volume and reps. For example for a power lifter Squat work up to a max tripleOlympic squats 4x6Good mornings 2x12GHR 3xfailureReverse hyper 2x15It sort of gets higher rep with the less taxing movements. Doing squats for a set of 12 is absolutely brutal if you have some strength. However, doing reverse hypers for sets of 12 is no big deal. This is sort of how I do it. Big movements 1-5 repsSlightly less big (think front squat) 3-8Isolation movement (DB presses) 5-? I've done sets of 25 or 30 sometimes
So looks like 5 reps fits all 🙂
I train relatively high volume, bodybuilding style (3 to 4 exercises per body part, 4 to 5 working sets of 8 to 12 reps, sometimes more reps for finishers), 5-day split, no HIIT, and I'm getting good results, actually very good results. Then again, I'm doing this to build muscle. In the past, without and with CBL, I trained lower volume, fewer reps (5/3/1 template), and although it obviously helped me build strength, hypertrophy was minimal.I rest between 1-2 minutes, focus on squeezing the hell out of the muscle, and generally my workouts last a little over an hour. I train at home (garage gym) so I can just put my head down and get on with it.If I understood Kiefer's latest points about women's metabolism, we burn more fat during exercise as opposed to glycogen: "This is why prolonged, high-intensity training is better for women if getting rid of body fat is the goal." from his K-Squared Bombs article. To me, higher volume would fit this.Then again, what do I know, that’s just my experience. We're all different and it's a matter of finding what works on an individual basis.
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