Leg Depletion Workout

[andi]

I know, crazy, who would do them? :lol3:
I was wondering which type of leg exercises to do for it. probably not squats, deads....
I was thinking more isolation exercises?

[michellebelle]

I did this during my brief run of a PSMF. :suicide:

I did the leg press, leg extension, hamstring curl, and calf press. I think I might have done some RDLs, but I don't remember.

H-E-L-L. goodluck. :kiss:

[andi]

thank you, someone who actually did it!:clap:

[Strive2Define]

What is the purpose of depletion workouts and is there any benefit?

[Blondell]

it depletes muscles of glycogen when on a low carb style of diet to get you into ketosis faster. It also primes your muscles to suck up carbs and nutreints prior to a carb load.

[strongchick]

What is the purpose of depletion workouts and is there any benefit?

The purpose is pain.

[Erik]

it depletes muscles of glycogen when on a low carb style of diet to get you into ketosis faster. It also primes your muscles to suck up carbs and nutreints prior to a carb load.

You don't have to go into ketosis and I don't believe the reasons to deplete are to get into ketosis.

[Strive2Define]

The purpose is pain.
LOL.. so I've heard.

[clsupnorth]

I've done a few cycles of this in UD 2, and my understanding of it through what Lyle wrote in his book is that 1) no, ketosis is not needed nor aimed for 2) isolation exercises are preferred, and 3) he actually recommends using the circuit machines <gasp> for them since you can quickly and easily go from weight adjustments and exercises without unloading plates, etc. You aren't supposed to be resting long between sets, so unloading a squat bar would sort of take time.

[radgirl]

Can someone give a clearer definition of depletion? I don't think I understand. What does the rep/set scheme look like? Why would you do this and what does it accomplish?

[Rafferty]

Sets are roughly 45-60+ seconds each, which equates to doing around 12-20 reps. A rough guide for depleting a particular muscle - say pecs - would be 8-12 sets. As already explained, sets of this duration tend to burn the glycogen stored in the muscle, which is essentially using the stored energy from carb intake. This also allows future incoming carbs to be stored again as glycogen instead of fat.

[radgirl]

Sets are roughly 45-60+ seconds each, which equates to doing around 12-20 reps. A rough guide for depleting a particular muscle - say pecs - would be 8-12 sets. As already explained, sets of this duration tend to burn the glycogen stored in the muscle, which is essentially using the stored energy from carb intake. This also allows future incoming carbs to be stored again as glycogen instead of fat.
Um, yeah, I don't think I'll be signing up for that. I'm sure it has it's place, but I'm not sure where. Thanks Raf!

[FitnFabuloz]

depleting muscle glyc primarily frees up a lot of fatty acids and allows their burning to occur at a higher rate in the muscle as well. Also, it burns a shitload of cals on a diet to do depletion and also as someone else on here already pointed out, you'll get better compensation of glycogen in the muscle when you reintroduce carbs. In fact, with depletion you can achieve supercompensation with a proper refeed and training structure.

[Rafferty]

depleting muscle glyc primarily frees up a lot of fatty acids and allows their burning to occur at a higher rate in the muscle as well. Also, it burns a shitload of cals on a diet to do depletion and also as someone else on here already pointed out, you'll get better compensation of glycogen in the muscle when you reintroduce carbs. In fact, with depletion you can achieve supercompensation with a proper refeed and training structure.

Show-off.

[FitnFabuloz]

Show-off.
just trollin through!
:morning:

[jaleena]

just trollin through!
:morning:
Not that I haven't enjoyed having you as a troll here, but Forged was our troll first. Have you seen Forged? We miss him.
Carry on now...

[fluteangel]

If one ate too much the day before, would a depletion workout be a good idea the day afterwards? I understand it would be more optimal to do this the day before eating a lot, however, would it work the other way?


In trying to understand these - am I understanding that the workout is more cardio than anything else? So there is no heavy lifting involved, not even at the beginning of the workout?

I'm thinking of doing a leg depletion workout tomorrow (instead of just a lower body workout) because of the above eating too much scenario today.

[celine]

http://gurufitness.blogspot.com/2007/08/depletion-workout.html some info on depletieon
iteresting

[Cathie]

If one ate too much the day before, would a depletion workout be a good idea the day afterwards? I understand it would be more optimal to do this the day before eating a lot, however, would it work the other way?


In trying to understand these - am I understanding that the workout is more cardio than anything else? So there is no heavy lifting involved, not even at the beginning of the workout?

I'm thinking of doing a leg depletion workout tomorrow (instead of just a lower body workout) because of the above eating too much scenario today.
Are you saying you want to do a depletion workout today because you ate too much yesterday????

[Sohee]

If one ate too much the day before, would a depletion workout be a good idea the day afterwards? I understand it would be more optimal to do this the day before eating a lot, however, would it work the other way?


In trying to understand these - am I understanding that the workout is more cardio than anything else? So there is no heavy lifting involved, not even at the beginning of the workout?

I'm thinking of doing a leg depletion workout tomorrow (instead of just a lower body workout) because of the above eating too much scenario today.

If I am reading this correctly, you are asking if it is a good idea to attempt to out-train a bad diet.

The answer in that case is no.

[Inatic]

I am reading this correctly, you are asking if it is a good idea to attempt to out-train a bad diet.

The answer in that case is no.

:thumb:

[Sohee]

So did you end up doing the depletion workout or no?

[Petro]

I agree! That type of thinking is not just wrong "training' wise, but is basically an eating disorder...exercise bulimia...which is more common than many would think....

I know Angela, that you aren't at that point, but it is a slippery slope...and a bad habit for you to fall in to, or for you to display as an example for your clients

[MichelleS]

If I am reading this correctly, you are asking if it is a good idea to attempt to out-train a bad diet.

The answer in that case is no.

:yeahthat:

[Sandy]

Good responses in here. :thumb:


===============

Question about depletion workouts. I was confused when I did PSMF in the spring.

Do you do one exercise, 8-12 reps, rest 45-60 seconds, and then repeat the same exercise, continuing until you complete all the sets? Or is it done circuit style?

:scratch:

[Cathie]

Question about depletion workouts. I was confused when I did PSMF in the spring.

Do you do one exercise, 8-12 reps, rest 45-60 seconds, and then repeat the same exercise, continuing until you complete all the sets? Or is it done circuit style?

:scratch:
I did a total of 6 sets of each exercise (except for bis & tris, those were 4 sets). I repeated the same exercise for 3 sets then continued to the next exercise. Completed all the exercises and then repeated again. However, depletion reps are usually in the 15-20 range.

[Sandy]

I did a total of 6 sets of each exercise (except for bis & tris, those were 4 sets). I repeated the same exercise for 3 sets then continued to the next exercise. Completed all the exercises and then repeated again. However, depletion reps are usually in the 15-20 range.

Thank you Cathie.

Are there standard exercises for a depletion workout? I did read in the spring that isolation exercises are preferred.

[Sohee]

So did you end up doing the depletion workout or no?

Nice. :dry:

[fluteangel]

Are you saying you want to do a depletion workout today because you ate too much yesterday????


If I am reading this correctly, you are asking if it is a good idea to attempt to out-train a bad diet.

The answer in that case is no.



For the first question: yes

Second question: no, I know it's impossible to out-train a bad diet. That wasn't my original question anyway. What I was asking was if the depletion training COULD be done in reverse and have similar effects.

For the record I did a different workout I'd been wanting to try for awhile, and since I had the extra energy, I did, and enjoyed it. But I didn't do it for the sake of "making up" for what I had already done. :dry:

So, will someone please answer my question if you know, and quit telling me it's a bad way to think? Because I already know that.:shrug:

[Cathie]

So, will someone please answer my question if you know, and quit telling me it's a bad way to think? Because I already know that.:shrug:
With that kind of attitude, people may not want to answer you :shrug:

[Sohee]

For the first question: yes

Second question: no, I know it's impossible to out-train a bad diet. That wasn't my original question anyway. What I was asking was if the depletion training COULD be done in reverse and have similar effects.

So, will someone please answer my question if you know, and quit telling me it's a bad way to think? Because I already know that.:shrug:

You were asking because oops, you ate more than you'd planned to. Then you wanted to know if it was okay to eat eat eat first, then depletion train afterward.

It's not a good way to think because you did not plan on doing it this way. You said you wanted to do a leg depletion workout because you overate; not that you were planning on overeating and following that up with a depletion workout. Very different things.

[fluteangel]

You were asking because oops, you ate more than you'd planned to. Then you wanted to know if it was okay to eat eat eat first, then depletion train afterward.

It's not a good way to think because you did not plan on doing it this way. You said you wanted to do a leg depletion workout because you overate; not that you were planning on overeating and following that up with a depletion workout. Very different things.

True. However, I'm still curious as to the effects of depletion training and the original question. I do not want to fall into the trap of trying to compensate, and I'm not afraid that knowledge will lead me there. I'm a nerd and always have been, I can't help myself. :hamster: I ordered Lyle's Flexible Dieting and PSMF books, not sure if the information is in there, but if no one knows here, I'm hoping I can learn more there.

I do appreciate the concern, but could y'all indulge my inner nerd? :funny:

[sunshinekisses]

Flexible dieting and RFL don't talk about the "science" of depletion workouts. UD2.0 and SFS do.


If one ate too much the day before, would a depletion workout be a good idea the day afterwards? I understand it would be more optimal to do this the day before eating a lot, however, would it work the other way?

Depletion workouts deplete muscle gylcogen regardless of if you do them prior to eating too much or not.

What exactly do you mean by "would it work the other way?"



In trying to understand these - am I understanding that the workout is more cardio than anything else? So there is no heavy lifting involved, not even at the beginning of the workout?

I'm thinking of doing a leg depletion workout tomorrow (instead of just a lower body workout) because of the above eating too much scenario today.

Depletion workouts are lower weight (around 60% of 1RM) higher rep workouts. In a sense, they are more "cardio" like workouts, but they aren't really cardio workouts. Heavy lifting can be included with depletion style lifting. In Stage 7 of New Rules of Lifting for Women, for example, the workouts start with some heavy work followed by depletion style circuits.

A depletion workout will not necessarily be any better than any other workout after over eating. You might actually be better off lifting heavy and trying to push some new PRs to encourage some mass gains from the caloric surplus.