whole book.4th print

session. Beginners should generally start with the lightest weight possible, focusing on form and breathing during their first f ...

Section 2: Intermediate workout routines After 8 weeks of the beginner training program, many individuals wish to move to a more ...

Table 3: Sample lower body+abs workout Exercise Sets Reps Rest Leg press/squat* 3 8-10 90-120” Leg curl* 3 8-10 90” Leg extensio ...

The every other day routine gives a lot of recovery between workouts. If using the CKD approach, each workout will come before t ...

Table 9: Possible three way splits Option 1 Option 2 Option 3 Mon: Chest/back Chest/shoulders/triceps Chest/triceps Tue: off off ...

Chapter 28: The Advanced CKD for fat loss Advanced trainees frequently want to know how to optimize the CKD for fat loss. This c ...

Others may choose to do a heavy workout prior to the carb-up to take advantage of any possible anabolism during the carb-load. F ...

Table 4: Sample Friday tension workout Exercise Sets Reps Rest Leg press * 3 8-10 90” or Deadlift * 2 10-15 2-3’ Leg curl 1 10-1 ...

The Hardgainer CKD fat loss workout A potential problem with CKD for fat loss is that a fairly high volume of weight training is ...

Chapter 29: The ketogenic diet for other goals Many individuals want to know if the CKD or other ketogenic diets can be used for ...

consumed, this strategy should also yield greater lean body mass gains. Switching to lower GI carbs during the second half of th ...

Body composition During mass gaining phases, body composition should be measured every two to three weeks to determine what perc ...

taken only to the point of positive failure (straight sets). The main problem with the CKD for mass gains is that only muscles t ...

Power lifters Since the days following the carb-up are when individuals are typically strongest, it makes sense to put the power ...

Table 3: Sample Tuesday: Bench and support exercises and abdominals Exercise Sets Reps Rest Bench press a a 3-5’ Bench assistanc ...

Table 5: Sample workout week for a volleyball player appears below Day Workout Diet Mon: Weight training, Lowcarb Tue: Weight tr ...

endurance training. Pre-workout carbohydrates may substitute for the weekend carb-up if preferred. Endurance athletes will bene ...

Chapter 30: The pre-contest bodybuilder Not everyone reading this book is a competitive bodybuilder, nor do they want to be one. ...

regularly, preferably with skin fold calipers. Guidelines for measuring body composition on the CKD appear below. Using the mirr ...

preparation 10-12 weeks before a contest should be sufficient for most bodybuilders. If an individual knows that their body is s ...