2.DT

Depletion Training

CATEGORY:

•Training Response

DEFINITION:

•Training the Skeletal Muscle system until failure to deplete Glycogen Stores

FUNCTION:

•Once Glycogen Stores and Blood Glucose is depleted, the body is forced to burn Triglycerides in Adipose Tissue for energy...and utilise released Glucose to replete Glycogen Stores

-An effective means for reducing Fat Stores

-Builds lean muscle mass

ACTION:

•Circuit weight training protocol that leads to total body exhaustion

•15-20 reps per set

•As many circuits as it takes to achieve exhaustion

•Every muscle trained in each muscle group

FACTS:

•Leads to Glycogen Supercompensation...Glycogen Stores in Muscle Tissue increase in size giving a greater ability to store Glycogen

-Pushing the body too far inhibits the release of enzymes that enable Glycogen Supercompensation 

MANIPULATION:

•The less Carbohydrates that constitute the diet equates to a shorter workout session as exhaustion sets in sooner

•Best done before a Feast Day and/or meal so that consumed Carbohydrates replenish Glycogen Stores

-Post Feast Day helps to circumvent or reduce ramifications of over consumption

•If can be done at the end of a Fast Day boosted Testosterone levels can be taken advantage of

•Depletion Training is very demanding...it is best utilised in moderation

DIETING:

•With the correct nutrition protocol, muscles will overcompensate their ability to uptake nutrients, creating fuller muscles that are able to store more Glycogen

-Carbohydrates (Medium-GI, Starchy, Unrefined) in high volume

-Protein (lean) medium volume

-Fats low volume

-H2O high volume

RELATED TO:

•Glycogen

•MacroNutrients

•Fasting & Feasting

NOTES:

•