Rebirth of the Juggernaut: Brute Force and Ignorance (Part 1)

[Voxel]

@T3hPwnisher

borken

I think it’s possible that when you went low-carb you were in ketosis for a long while and it suited you. @JamesBrawn007 or @mertdawg would know more

You might be interested in this post

Estimated 1RM Percentages Off the Chart for Me

Depending on muscle fiber ratio and training experience there can be a lot of variation relative to the charts. In fact you can use the80% test to estimate your muscle fiber dominance. You try to get as many reps with your 80% as you can. The number of reps you get gives us a clue about your fiber dominance (at least in the tested muscles). Traditionally… 80% of max 3-4 reps = VERY fast twitch dominant 5-6 = fast twitch dominant 7-8 = High proportion of fast twitch and intermediate fibers …

Fast lifts do not necessarily thrive on high carbs as far as I’m aware. As per,

@Voxel

Here are some variations to consider, I didn’t write this (CT did), but note that case 3 and 4 have the highest carbohydrate needs. I’m not sure how you train, but if it’s case 2 you might be taking in more carbs than you need,

CASE 1 – Marius is an Olympic lifter, each of his workouts last about 2 hours because he needs more mobility work, then he needs plenty of warm-up sets to work on his technique. When he gets to his work sets he does 5 sets of 2 on the snatch, 5 sets of 2 clean & jerks and 5 sets of 2 front squats. This is a total of about 30 work reps… maybe up to 60-70 reps when we count warm-ups. And none of the sets are longer than 10 seconds (this means that he never needs to rely on glycogen for fuel).

CASE 2 – Will is a powerlifter. His workout lasts about 90 minutes. He does one main lift (squat for example) for 5 sets of 3 reps, 2 main assistance exercises (let’s say front squat and goodmorning) for 5 sets of 5 each. He finishes off with some muscle building work, 3 sets of 8 leg curls and 3 sets of 8 leg extensions. He has a total volume of about 115 reps. 16 of his sets last a little over 10 seconds. So he does use a little more glycogen for fuel than Marius but doesn’t rely heavily on it.

CASE 3 – Danko is a bodybuilder. His workout lasts about 60 minutes. He is in pre-contest mode and does supersets to have a higher caloric expenditure. He does three supersets: A1 Bench press + A2 Bent over row ; B1 Incline DB press + B2. Chin-ups ; C1 Weighted dips + C2 Seated cable row. He does 4 sets of 12 reps per exercise using a fairly slow tempo. His volume is around 290 reps and his sets all last longer than 20 seconds, relying heavily on glycogen for fuel.

CASE 4 – Taz is a Crossfiter. He does a WOD with a time cap of 30 minutes. During those 30 minutes he does 4 rounds of:

20 deadlift @ 225lbs

20 power clean @ 135lbs

20 push press @ 135lbs

20 KB swings @ 32lbs

20 burpees

Each round has 100 reps so his workout includes a total of 400 reps. He uses mostly glycogen for fuel since the 30 minutes are non-stop

So workout volume thrives on glucose/glycogen, if we oversimplify it.