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- Mar 29, 2011
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- 471
Everytime I precontest I like to take the knowledge and ideas I have gained since the last time I prepped and try new things. I plan on starting prep mid-late January, so I am brainstorming now.
I hoping to get feedback from anyone who has used the training principle where you train heavy and explosive in the am, not to absolute failure, but more to train for motor unit recruitment and explosiveness. There is then supposed to be a drop in nervous system activity or however you want to say it. Basically a recovery period for the nervous system from the heavy lifting, but then about 4-6 hours later an overcompensation effect where there is like an over excitation and raise in ability to produce power and motor unit recruitment, this is when you come back to the gym and focus solely on hypertrophy.
I want to use this method in pre contest. I'm lucky enough to have the schedule to allow for it. I planned on (an reading the article by Charles Poliquin about following John Meadows's protocol confirmed this plan) keeping my diet pro/fat prior to the AM session. Probably mostly coconut oil/MCT prior to training. Mainly EAA's during the AM session. I figured that... A. I would capitalize more on motor recruitment with no carbs as seratonin depresses the nervous system (Thinking about this now, some caffeine, huperzine A and/or choline pre training might be beneficial) B. The am session would not be terribly glycogen demanding.
Following the Am session I will probably have about 1/3 of my alotted carbs. Then I will include the rest of my carb intake in my peri-workout window of the PM hypertrophy session. So I will probably start my contest prep at about 500g carbs. So 150g-166g will be post AM session. 330-340g will fall in my peri workout window.
This is my current split for the last few months following mountain dog principles, and I possibly may want to keep this when I start this program, depending on how recovery goes. May just put arms alone with shoulders when I start this.
Day 1 - Chest/few sets of tris
day 2 - Back/Few sets of bis
Day 3 - Shoulders/Arm volume work
Day 4 - Legs
Day 5 (start split over) - Chest/few sets of tris
Day 6 - Back/Few sets of bis
Day 7 - OFF
REPEAT SPLIT CYCLE WHERE I LEFT OFF
So for guys with experience with this kind of training, do you have any critiques or advice. I don't see recovery being more of an issue than I'm used to with this split because the AM session is not supposed to be terribly muscle damaging. HOWEVER, I may run into recovery issues deeper into the diet. I would like to see the double training allow me to preterition my nutrients better, This along with lifting twice a day should also allow me to need less cardio. More lifting, less cardio, should allow me to stay fuller and harder through prep too.
I welcome all to discuss this.
I hoping to get feedback from anyone who has used the training principle where you train heavy and explosive in the am, not to absolute failure, but more to train for motor unit recruitment and explosiveness. There is then supposed to be a drop in nervous system activity or however you want to say it. Basically a recovery period for the nervous system from the heavy lifting, but then about 4-6 hours later an overcompensation effect where there is like an over excitation and raise in ability to produce power and motor unit recruitment, this is when you come back to the gym and focus solely on hypertrophy.
I want to use this method in pre contest. I'm lucky enough to have the schedule to allow for it. I planned on (an reading the article by Charles Poliquin about following John Meadows's protocol confirmed this plan) keeping my diet pro/fat prior to the AM session. Probably mostly coconut oil/MCT prior to training. Mainly EAA's during the AM session. I figured that... A. I would capitalize more on motor recruitment with no carbs as seratonin depresses the nervous system (Thinking about this now, some caffeine, huperzine A and/or choline pre training might be beneficial) B. The am session would not be terribly glycogen demanding.
Following the Am session I will probably have about 1/3 of my alotted carbs. Then I will include the rest of my carb intake in my peri-workout window of the PM hypertrophy session. So I will probably start my contest prep at about 500g carbs. So 150g-166g will be post AM session. 330-340g will fall in my peri workout window.
This is my current split for the last few months following mountain dog principles, and I possibly may want to keep this when I start this program, depending on how recovery goes. May just put arms alone with shoulders when I start this.
Day 1 - Chest/few sets of tris
day 2 - Back/Few sets of bis
Day 3 - Shoulders/Arm volume work
Day 4 - Legs
Day 5 (start split over) - Chest/few sets of tris
Day 6 - Back/Few sets of bis
Day 7 - OFF
REPEAT SPLIT CYCLE WHERE I LEFT OFF
So for guys with experience with this kind of training, do you have any critiques or advice. I don't see recovery being more of an issue than I'm used to with this split because the AM session is not supposed to be terribly muscle damaging. HOWEVER, I may run into recovery issues deeper into the diet. I would like to see the double training allow me to preterition my nutrients better, This along with lifting twice a day should also allow me to need less cardio. More lifting, less cardio, should allow me to stay fuller and harder through prep too.
I welcome all to discuss this.
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