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Banana
Bro, your PMs were full so I didn't want you to miss the info.
Here it is:
Well, the volume is going to be different for everyone. It depends primarily on how depleted you are when you come into the deplete mode. Alot of guys are pretty flat by this time and some others aren't. I always recommend that you go until you have a difficult time getting or sustaining a pump. So, it has little to do with actual sets or numbers. Also, when I say I go slow what I mean is that the reps are very controlled - not at all slow motion or exagerating the negative or eccentric phase of the movement. I agree with you as to the tempo - 1:1 is perfect if you are going to put a number on it. I tend to use machine isolation movements to hold contractions and that sort of thing. I still use some basic stuff, too, but I make sure to incorporate alot of isolation, also. Just keep the intensity very low and the weight very low, also. You are going for 'tired' more than you are anything else. You do NOT want to be sore at all.
The depletion phase shouldn't be perceived as a 'balls to the wall - I ain't quittin' till I puke' sort of thing. I take my time and just go between any excercises and/or muscle groups that I feel I want to. When it comes down to it, you have to use your instinct on this one.
Remember, even when you add in fat calories to replace the loss of carb calories, you are still going to have a drop in bodyweight from the depletion of glycogen and a big component of glycogen is water. You will lose a few pounds during this time but almost all of it, if your calories are correct, will be water weight from the drop in glycogen.
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Here it is:
Well, the volume is going to be different for everyone. It depends primarily on how depleted you are when you come into the deplete mode. Alot of guys are pretty flat by this time and some others aren't. I always recommend that you go until you have a difficult time getting or sustaining a pump. So, it has little to do with actual sets or numbers. Also, when I say I go slow what I mean is that the reps are very controlled - not at all slow motion or exagerating the negative or eccentric phase of the movement. I agree with you as to the tempo - 1:1 is perfect if you are going to put a number on it. I tend to use machine isolation movements to hold contractions and that sort of thing. I still use some basic stuff, too, but I make sure to incorporate alot of isolation, also. Just keep the intensity very low and the weight very low, also. You are going for 'tired' more than you are anything else. You do NOT want to be sore at all.
The depletion phase shouldn't be perceived as a 'balls to the wall - I ain't quittin' till I puke' sort of thing. I take my time and just go between any excercises and/or muscle groups that I feel I want to. When it comes down to it, you have to use your instinct on this one.
Remember, even when you add in fat calories to replace the loss of carb calories, you are still going to have a drop in bodyweight from the depletion of glycogen and a big component of glycogen is water. You will lose a few pounds during this time but almost all of it, if your calories are correct, will be water weight from the drop in glycogen.
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