Build strength and size on a strict diet.
Going low-carb? Great plan if you’re looking to shred body fat and get ripped. But when you don’t do it right—or you combine it with a poorly planned training program—it can sap your energy and cause big-time losses in muscle and strength. If you’ve tried it already, you know exactly what we mean. On the following pages, we’ll show you how to make hard dieting feel easier while making the gains that critics of this nutritional style don’t think are possible.
Make sure there is tension on the cable in the top position as well.
HOW IT WORKS
We recommend following the Carb Nite Solution. This approach will result in fat loss and maintenance of your hard earned muscle. In the gym, you’ll follow the workouts on the next few pages. Your goal is to stimulate your central nervous system (CNS)—your muscles’ control center—without overly taxing it. Your CNS needs carbs to recover, so it doesn’t pay to risk denying it the nutrients it needs. To get your CNS to activate muscle without burning it out, use partitioned set ramping—a series of low-rep sets that get progressively heavier (see “Plans of Attack” below). For low-carb dieters, this yields better results than performing multiple heavy sets with the same load. Follow the program to the letter and you’ll see your six-pack within weeks.
DIRECTIONS
FREQUENCY: Perform each workout (Day 1, 2, 3, and 4) once per week.
TIME NEEDED: 60 min.
HOW TO DO IT: On Day 1, perform 1A and 1B as a super set. Do one set of A, then one set of B. Rest and repeat for all the sets. Treat all other exercises as straight sets, completing all the sets for one move before going on to the next. Make sure you note which training method to apply to each set (see “Plans of Attack,” at right, for descriptions of each technique).