Specific Training Splits During Extreme Deficits

basically day one, you want to, you want to try to get glycogen down as low as possible. You want to try to clear liver glycogen. You want to try to get as flat as possible. So what I'll typically do is we'll do a pretty big workout day one or the night before we start. Okay. So, and that'll be basically full body. We'll hit usually about six sets per body part with 12 to 15 reps, something like that. And because you only have six sets, you really need to work as close proximity to failure as possible. So this is not a time to think about RP or RIR. This is, you go in, hit a couple of warmup sets and just fail between 12 to 15. And what I'll usually do is I'll put people, if they have, if they have the luxury of machines, I will opt for machines usually because, you know, not all of my clients have machines. So this is not always going to be an option, but if you do, you can get on a hammer strength, incline press, you can get on a pec deck and you can go full Monty and you can go and go to complete concentric failure. And you don't have to worry about somebody getting hurt or not being able to push the work as far as you need to do. So we'll, we'll basically do giant sets, full body, knock that out. And then the next few days, basically just steps and or some conditioning. And then the workouts in between that are usually around every fourth or fifth day and sometimes we'll do

full body if they don't have a lot of time. What I'm doing is actually doing like a push-pull legs program. So I go in, I hit just minimal of what I need for that day, and then I go home, and then it's a few more days of cardio. Then we'll do a high-tension workout before the carb load, and then we'll do our carb load. So today it was go in, do three sets of some type of chest movement, another three sets of a chest movement, three sets of lateral delts, and then three or four sets of triceps done. Go home. Tomorrow it'll be three or four sets of lats, three or four sets of back, maybe three sets of biceps, rear delt, go home. And then the last day again will be like six sets of quads, six sets of hamstrings and calves abs done. In and out really quick. I didn't even break a sweat and it's hot in Queensland. So somewhere there now. Yeah, I mean, you kind of, so basically again, I mean, and you've kind of, I've heard you say this a lot, like with hypertrophy, you just kind of want to go in, kind of get the work, you just kind of, Just get the work done essentially when it comes to hypertrophy. With that, it kind of sounds like what you do there, get it done fairly quickly and everything like that. As far as the protein, so how long are you – you said you're doing this for a couple weeks, right? Yeah. Okay. And then from there, do you stick to that or do you just kind of increase your – what is that going to look like after a couple weeks?