whole book.4th print

lifted only one time). There is unfortunately no way to know what the rate of glycogen depletion is
at 50% or 90% of 1 rep maximum.

Someone starting at a lower or higher glycogen level would need less or more sets
respectively. Table 1 shows the approximate amount of sets which would be necessary based on
the approximate glycogen levels which would be reached for a given length of carbohydrate
loading.

Table 1: Relationship between length of carb-up and sets needed for depletion

Carb-load Muscle glycogen Glycogen depletion to Set time # of sets per

(# hours) (mmol/kg) reach 70 mmol/kg (sec.) bodypart *

12 ~80 10 40 1

24 120 50 142 3

36 150 80 228 5

48 175-190 ~120 342 8

* Assuming 45 seconds per set

If an individual did not want to perform as many heavy sets in training, the number of
desired heavy sets could be performed and then several high rep sets performed at a lighter
weight simply to deplete glycogen.

For example, an individual could perform:

Squats: 2 sets of 10 reps (4 seconds per rep)

Leg extensions: 2 sets of 10 reps (4 seconds per rep)

This would fulfill 160 seconds of the required work leaving 60 seconds.

The remaining 60 seconds of work could be fulfilled with three light sets of leg presses, each
20 seconds in length.

Alternately, the carb load could be shortened to compensate for a reduced training volume.
That is, if a lifter only wished to perform three sets per bodypart during their Monday and
Tuesday workouts, the carb-load would need to be shortened to 24 hours to adjust.

Sample calculations for the Friday workout

Having first depleted their muscles to 70 mmol/kg on Monday and Tuesday, our lifter now
wants to deplete muscle glycogen to between 25-40 mmol/kg before starting the carb-up. This
would require a further glycogen depletion of
70 mmol/kg - 25 mmol/kg = 45 mmol/kg
70 mmol/kg - 40 mmol/kg = 30 mmol/kg

30-45 mmol/kg.
This would require: