G-Flux works great for general recomp (i.e. losing body fat while gaining muscle.) For bulking, it causes some complications because you have to not only eat more, but you have to orient carbs toward keeping muscle glycogen levels high and avoid overtraining. On the other hand, if you're already a big eater, then bulking this way can produce terrific, largely fat-free gains. And for conditioning purposes, it can work very, very well as long as you monitor performance/overtraining symptoms.
Essentially G-flux -- or the way it's valuable from a bodybuilding standpoint -- are two components.
A) High to very high frequency training.
This is the most important part. Although that article gives examples about super-long workouts, G-Flux is better associated with Waterbury's VHF thinking. So if we're talking about 20 hours of workload, we may be really talking about twelve ~100-minute sessions per week.
In terms of frequency, the highest flux is measured not by the # of sessions per week, but how often the major regions are worked. So, for example, if you did 12x-a-week, but split your workout routine 4 ways, the flux would be lower than if you trained 6x-a-week but legs everyday, be it weightlifting or sprinting. The flux would be higher if you worked legs often than if you worked arms often. The flux is higher if you did 2 sets everyday than if you did 4 sets every other day.
B) Anaerobic elements either oriented toward speed/strength or conditioning
When it comes to anaerobic exercise, there's basically 3 major elements. All exercise tends to touch on all three elements, but of course to different degrees. In terms of flux, these are ordered from least to most.
1) Strength/speed/power work
2) Aerobic capacity or VO2 max
3) Lactate threshhold
G-Flux is partially about burning a lot of calories and eating more calories. But, really, G-Flux is really about nutrient partitioning, food timing and all that. We usually associate partitioning with carb loads and cutting, but here the term is meant for bulking and conditioning purposes as well.
After working out, glycogen and protein turnover rates are spiked for a brief amount of time, which potentially creates a very anabolic, high-energy environment for your muscles. Now, if you increase frequency and flip the switch more often, your body stays in this state for a much longer time. If you use high-burn techniques (lactate threshhold) with periodic heavy training, you can create bigger spikes for glycogen for protein. Combine the two, and you have big time flux.
And, of course, you have higher potential for overtraining. More than that, you may be seriously challenged to eat enough to compensate. If you train in the 9-12x-a-week and are looking to bulk, then you'll want to probably double your caloric intake for the bulk, timing a good chunk of carbs around both workouts.
Finally, you have to include carb refeeds on your rest days, bulking or cutting. Because you go through glycogen at an alarming rate, you need to have glycogen levels at a high (cutting) to very high (bulking) level, which may mean 4-6g of carbs per LBM (lbs) on rest days.
So, in short, to boost flux, you . . .
A) Increase bodypart frequency using anaerobic training.
B) Go by burn, then heart rate, and finally heaviness of weight.
C) Time post-WO carbs and do periodic refeeds.
So, the above are general points on flux. If you're trying to lean out to sub-11% levels without losing mass, this method works great. If you're an endomorph who has problems bulking cleanly, this is an excellent way to go.
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