christophers, ceaze... what's a depletion workout?

Discussion in 'Fitness & Nutrition' started by timberwolf, Apr 6, 2005.

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  1. timberwolf

    timberwolf New Member

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  2. Ilyusha

    Ilyusha Guest

    IBglycogen depletion..
     
  3. timberwolf

    timberwolf New Member

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    Which high rep, high volume or HIT?
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    basically high reps, short rest periods to deplete muscle glycogen, enhance fat loss, and set up for glycogen supercompensation
     
  5. shastaisforwinners

    shastaisforwinners OT Supporter

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    and lots of sets (usually)
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    from the UD2:

    Assuming each of your sets lasts about 45-60 seconds (which is 15-20 reps at a fairly quick tempo or 10-12 reps at a slower tempo), you'll need about 10-12 sets per bodypart to deplete glycogen to about the right level.

    You should be using a weight that is roughly 60% of 1 rep max, tough to complete the set but without causing failure. That will generally allow about 15-20 reps or so. Take about a minute or a minute and a half between sets.

    You've got a few options as far as training. The most miserable way to do it would be to do a full 2 hour depletion workout on Monday but this is workable if you've got a high pain tolerance. Personally, I get bored after about an hour so I prefer to do the carb depletion across two days.
     
  7. timberwolf

    timberwolf New Member

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    So if I'm carbing up on Wednesday... do these on tuesday or both monday and tuesday?
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    something like that
     
  9. timberwolf

    timberwolf New Member

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    Thanks.
    I assume one exercise per bodypart or does it matter? Would it matter what exercises? Would isolation be preffered over compound movements etc.??
     
  10. cunninglinguist

    cunninglinguist RAEPERQUICKING

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    if you get any more shredded, the feds will use you as evidence
     
  11. GOGZILLA

    GOGZILLA Double-Uranium Member

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    You're going to want to shoot for compound movements because the goal is to deplete as much glycogen as possible and compound movements hit the most muscle. The workouts are pretty grueling especially on low carbs. They come out to somewhere around 10x15-20 on every muscle group. Weight wise you're going to want to do a weight that you can handle for that many reps but still gives a good burn. The burning means glycogen is getting used and you are going for that rather than muscle overload. Pretty damn miserable but enjoy
     
  12. timberwolf

    timberwolf New Member

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    Thanks. What exercises do you usually use for personal preference?
     
  13. Gutrat

    Gutrat "GET DOWN..."

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    feel like shit?
     
  14. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    oh its the fucking worst....don't be suprised if you puke timber....low carbs high reps and low rest periods = naseua

    eat cereal however IS FUN
     
  15. AznRyda

    AznRyda キモかわいい!

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    I was reading UD2, that shit sounds horrible. depletion workout on low carb days. :o The refeeding weekends sound fun though. Tons of bread and rice and shit. He kept talking about delicious snackwells. :o

    I am doing a refeed today with sushi. :big grin:! high carb decent protein low fat
     
  16. GOGZILLA

    GOGZILLA Double-Uranium Member

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    Well what I did since I was doing ud2 was like theres two depletion workouts in a row. So like one day id do like high rep squats for legs and the next day id do high rep deads for legs..kinda like opposing groups for the same body part. I just did that for the bigger groups however. Like for back first day id do a pulldown motion and the next a row of some kind. That way things got rotated and I didnt die
     
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