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Where Did You Hear About Carbs Intra-Workout While on Carb Backloading?
Hi Marc, I saw this question listed and went to the page you linked but can't find the podcast.
"Can I have carbs during my training while using Carb Backloading? A: If your workouts go over and hour, you can include some carbs in your intra-training shake. This comes from a podcast and won’t be found anywhere in the book."
I then signed up for your podcasts via iTunes but there was nothing to download. Any help? I ask because I do two workouts a day and one is hot yoga (Bikram's) and it's a tough one and I do take electrolytes and then a shake after and those carb grams add up quickly.
First off.. I don't podcast as much as I have in the past. I have well over 200 episodes but when I attach them to this blog, something about the feed doesn't allow somebody to subscribe and get all the back episodes. So you only see any new editions which aren't frequent. My apologies.
In regards to your question, the audio where I learned this information was from an interview of John Keifer on Carb Backloading.
I just listened to this and found it to be a great refresher on CBL concept and timing. The host had some great questions and knowledge that really tapped into the whole concept. You will have to fast forward thru the first half of the podcast to get to Kieffer.
If you are doing the Ultra Low Carb phase or being super strict, those carbs do add up quickly. However, not having them is not the end of the world. As long as you can load up at some point, you'll have more than enough muscle glycogen to do intense workouts. I've gone 5 days without any more than 30 grams of carbs and done as good as or beat my previous workouts. After that, muscle glycogen is jeopardized and energy becomes an issue.
In your case being so active, add in that intra-workout shake with some carbs and experiment to see if you have the fuel to do the next workout. If so, back it off a bit until those carbs don't add up as much and you can back load later.
I have two very different size pecs. I have no idea how to correct this.
Hey mate. I have a real problem with my pecs. I have two very different size and cut pecs, very noticeable. I have no idea how to correct this as I do same exercises on both sides and use dumbbells not barbell. Thanks look forward to your response and if you like I can send photo to show you what I mean.
My chest routine is:
- Flat dumbbell press 3x10reps
- Pec dumbbell flyes 3x10reps
- Decline dumbbell press 3x10reps
- Drop set for decline dumbbell press
That's pretty much it mate. And YES can keep lifting with right (bigger) pec but I stop when left fails.
Wondering if I should start training just my left to catch up.
Also wondering if body weight dips may help?
It's not uncommon to have two different sized chest muscle with one side being stronger than the other but in your case, the different is significant. My thoughts are:
- Your chest routine is focused on the lower pectoral muscles as evident by the workout you told me you are doing.
- The lower chest is overdeveloped which comes from your routine.
Here's How to Fix Your Different Sized Chest Muscles:
- Switch to incline dumbbell movements. You need to focus on the upper chest
- Steer clear of using barbells for the time being unless you are just doing light warm up sets before the heavy work
- When your weaker side fails, your set is over (I believe you are doing this already)
- Dips are an excellent chest building exercise. If you want, add them on your arm days.
A Chest Building Routine You Can Use:
- Incline DB Bench Press 3x10reps (30seconds to 1 minute rest)
- Bench Press to Neck 3x10reps (30 seconds to 1 minute rest)
- Incline Flyes (DB incline flyes; low pulley cable flyes) 2x12+reps (1 minute rest between sets)
- DB Pullovers 3x10 (30seconds to 1 minute rest)
As with any routine, you'll need to do a proper warm up. You can do 3+ sets of push-ups, bench press, incline press as long as the weight is light. Add a bit of weight per set to ramp up to the heavy work. But always keep in mind, the purpose of a warm up is just that, to warm up. Not do the actual work. When you are "warm" you can start with the actual workout.
Given your upper chest looks to be weak, start of slowly with lighter weight than you think you could use. Take notes and when you reach 10 reps and can do 2 more beyond that for each set, it's time to increase the weight by 2-5%.
You can change the variables in your workout (rest, sets, tempo) to increase the intensity. I realize that the 3 sets of 10 reps is your cookie cutter recommendation but that's how it goes on the Internet. It's a starting point in which you can adjust as necessary.
In summary, everybody has a bigger body part. Sometimes it is significant like in your case. The goal here is to bring up the weaker body part and change your routine to emphasis the upper chest region. With some adjustments and time, I do believe this can be corrected.
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