CKD Depletion Workout

[Kid Dynamite]

Anyone else feel that this isn't necessary unless you're getting ready for a show? I see absolutely no difference in my carb up or Mon and Tue workouts whether I do it or not. I don't think I have much muscle glycogen left after 5 1/2 days no carbs anyway. Plus, it's boring as hell. I'd much rather do a tension workout of some sort. I think that's what I'm gonna switch to, unless someone can give me a good reason not to. Thanks.

 

[plornive]

Anyone else feel that this isn't necessary unless you're getting ready for a show? I see absolutely no difference in my carb up or Mon and Tue workouts whether I do it or not. I don't think I have much muscle glycogen left after 5 1/2 days no carbs anyway. Plus, it's boring as hell. I'd much rather do a tension workout of some sort. I think that's what I'm gonna switch to, unless someone can give me a good reason not to. Thanks.

The depletion workout depletes all of your glycogen stores simultaneously. For a brief period after the depletion workout, glucose transport enzymes will be in your muscles ready to suck up glucose and store it as glycogen. If you don't do the depletion workout, there will not be supercompensation to the same degree because there will be less glucose transport enzymes. If you don't do the depletion workout all at once, part of your body will not be supercompensated as much. It has been shown that waiting for even a brief period after the depletion workout to carb up will decrease the level of supercompensation. This is why you need to do the whole body and carb up immediately.

 

[Kid Dynamite]

Friday's I was planning a full body tension workout with an extra set or two of 20 - 30 reps/bodypart. After a tension workout the glycogen levels should be dropping (just like Mon & Tue workout) and throwing in an extra 30 - 60 reps/bodypart should take it lower than before the workout. The only problem with this is I would never be able to achieve a maximal carb up due to muscle damage. I guess for a good answer I should just shut up and try it myself.

 

[plornive]

For my first ever depletion workout on a CKD, I used too low of a rep range with weights that were too heavy. After about 1000 reps for the entire workout, I was depleted, but sore. The carb-up was not the best. When I made sure I did OVER 20 reps per set and did 6 circuits, I had an excellent carb-up. Lunges and/or squats are good (extremely high reps, like 25 and not to failure) for legs. It took me about 2.5 hours per depletion workout from then on.