30-45 mmol/kg divided by 1.3 mmol/kg/rep = 20-30 reps
30-45 mmol/kg divided by 0.35 mmol/kg/second = 85-128 seconds.
Although discussed in greater detail in the exercise chapters, there are two options for the
Friday workout which will determine how many sets are necessary to achieve full depletion. One
option is to use heavy weights and low reps (8-10) in which case approximately two to three sets
per bodypart are necessary. A second option is to use light weight and high reps (15-20) to
deplete glycogen while minimizing muscle damage, in which case 5-6 sets may be necessary.
Keep in mind that there will is a great deal of overlap between bodyparts during both the
Monday/Tuesday and Friday workouts. The glycogen depletion studies used to make these
calculations used leg extensions, only working the quadriceps. Individuals depleting glycogen in
the pectoral (chest) muscles with bench presses will also be working the deltoids and triceps to
some degree. Unfortunately, it is impossible to know how much glycogen is depleted from the
triceps from 4 sets of bench presses. The sample exercise routines will use a lower volume of
exercise for bodyparts worked by previous movements in an attempt to compensate for overlap.
That is to say, if chest has been worked for four sets (also working the shoulders and triceps), the
shoulders and triceps will receive less total sets.
Summary
The amount of training needed to deplete muscle glycogen fully depends solely on the levels
of glycogen reached on the weekend. Assuming an average carb-loading phase of 36 hours,
approximately 4-6 sets will need to be performed during the Monday and Tuesday workouts. This
will be adjusted upwards or downwards for different lengths of carb-ups. The number of sets done
on the Friday workout will depend on what type of workout is done. If heavy weights/low reps are
done, only 2-3 sets should be necessary. If light weights/high reps are used, 5-6 sets should be
done. Please note that these values for number of sets are estimations only, and rough
estimations at that. Individuals are encouraged to experiment with training structure and
volume to determine what works best.
Section 2: The carb-load
The unique aspect of the CKD is the carb-loading phase which has its own set of
implications and guidelines. Quite simply, the key to refilling muscle glycogen stores following
depletion is the consumption of large amounts of carbohydrates (1). In fact many individuals find
that the carb-load phase works just fine without much attention to the details of percentages and
amounts. Simply eating a lot of carbohydrates for 24 to 36 hours works quite well for many
people.
However many individuals want the details of how to optimize the amount of glycogen
stored without gaining any fat. The amount of glycogen resynthesized depends on a number of
factors including the degree of depletion, the amount and type of carbohydrates and the timing of
carbohydrate consumption.