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taken only to the point of positive failure (straight sets).

The main problem with the CKD for mass gains is that only muscles trained on Friday will
receive optimal super compensation and growth. This means that either a full-body workout
should be performed or that a rotating schedule must be used (such as the Upper/Lower split in
chapter 27). Each muscle group will be worked prior to the carb-up period once every two or
three weeks depending on the rotation used. Alternately, weak body parts can be trained on
Friday so they will receive the greatest super compensation and growth from the carb-up.
Maintenance body parts can be trained Mon/Tue or Mon/Wed after the carb-up. Another
alternative is to train weak body parts at a low rep range (6-8) on Monday when trainees are
strongest from the carb-up and again on Fridays with higher reps (10-15) before the carb-up.
Maintenance body parts can be trained on Wednesday with lesser volume.

An optional method is to use the four day Upper/Lower body split in chapter 27 but plan it
so that one of the lifting days occurs during the carb-up. Table 1 gives an example sequence.

Table 1: Sample workout sequence for mass gains

Day Workout Diet

Mon: Off Lowcarb

Tue: Upper body Lowcarb

Wed: Lower body Lowcarb

Thu: Off Lowcarb

Fri: Upper body Begin carb-up

Sat: Lower body Continue carb-up

Sun: Off Continue carb-up

Aerobics

During mass gaining phases, aerobic training should generally be limited to 20-30’ once or
twice a week. This will contribute to maintenance of aerobic fitness and may help with recovery
without detracting too much from mass gains. Many lifters, fearing fat gain, continue to do
copious amounts of aerobics during their mass gaining phases. While generally preventing much
of the fat gain, excess aerobics also tends to prevent muscle gain. Therefore, high amounts of
aerobic training are emphatically not recommended.

Section 2: Strength/Power Athletes

As with mass gains for bodybuilders (previous section), the CKD is not ideal for
powerlifters and other strength/power athletes (throwers, sprinters, Olympic lifters, etc). The
extremely high intensity nature of training for these sports absolutely requires carbohydrates for
optimal performance.

Additionally, the dehydration caused by ketogenic diets may compromise joint integrity,
increasing the risk of injury. However, if a powerlifter or other athlete needs to maintain
performance while losing body fat to make a weight class, the CKD may be a viable option.