Critique Please

[leaddog66]

A while back I started a short cycle of the 5 rep workout. I enjoyed it, but after 5 weeks I needed a change. I found the 12 week periodization program, spent a week finding my max lifts, used those to find my program weights, and started the cycle last week.

Real quick, this is the cycle. Starts with 12 reps, short rest, light weight for 4 sets, over the 12 weeks goes eventually down to 3 sets of 6, long rest high weight

First thing I found out was cardio is just plain out, at least as much as doing it the same day as a weightlifting routine. Tried it, I was wasted. Seems I have strength but limited endurance.

Next thing Im experiencing is certain limitations Im running up against, like trying to do Military press the day after Incline bench. There is just no gas in the tank for it.

I am used to doing my body as groups on certain days, this may be part of my issue. Chest and Bi's together, leg and shoulders, back and triceps. Its looking like I may have to do more of a full body workout for 3 days, concentrating on different excercises depending on the day and energy.

I am carb cycling, so Monday is the highest day for energy (even though I'm usually in Ketosis by Monday afternoon). I may need to move squats to Monday for the extra energy, but I definitly cant do similar movements on back to back days. I work out mon, tues, thurs with friday as a depletion workout. Carb cycling is definitly a plus for me and my body, but it takes some learning to figure out how to get the most out of it.

I have also learned at this point I have to give up on weight loss for now. I am too hungry, my body wants too much food. To build muscle you have to add fuel, and even though I am still limiting my calories, I am upping them at the same time. So would breaking down the workouts into 3 full-body workouts be a better idea? Got any suggestions being that the objective here is to gain strength and definition while trying to maintain a reasonable weight?

I also learned I can take in more carbs now without leaving ketosis than ever before. Are carbs going to benefit me more before the workout (energy to lift) or after the workout (building blocks)?

Any suggestions will be welcome.

[kbfunTH]

I did this using squat, dead and bench. Squat and dead once per week, benched twice.

[dane]

You say you are carb cycling, but you have CKD listed as your diet plan. I mean, I guess CKD is a form of carb cycling, lol.

The reason I ask is if you are married to the idea of a CKD. If so, then I'd suggest you google Lyle McDonald's Ultimate Diet 2.0 (UD2) and see if it's for you. It's a way to gain muscle (or at least maintain) and lose fat based on a CKD.

If you're NOT adverse to switching slightly from a CKD, you could try what is called a low carb bulk. Basically a TKD--you're eating slightly above maintenance, with carbs no lower than 100g per day, but the majority of these carbs taken pre/during/post workout. This will give you the best shot at positive partitioning.

Cardio should be kept to a minimum since you're trying to bulk, but a daily brisk walk will help minimize fat gain.

As for the routine itself--seems 3x week full body is optimal for naturals, as it allows you to hit each body part 3 times, yet enough time for recovery. You can vary the exercises at each w/o, but they should be variations of squat/bench/row/chin, as kb mentions.

[leaddog66]

I had been wondering about the pre/post workout carb idea. Seems like I could take in enough pre workout to have extra energy for the workout, and enough post workout to fuel recovery.

Am I married to CKD? Nah, but it has been effective for me. I see small differences in myself every week, mostly in the vascularity of my arms, but if there are changes there, there must be other changes. I think I will try the limited, timed carb intake. Its got to help a little with my workouts. I just run out of gas at the end, especialy later in the week.

Got any more details on TKD? Ill do some searches in the meantime....