How important is the split of lifting for a keto diet?

[pologod05]

I plan on starting a keto diet this week and from the stuff i have been reading in the forums i gathered that youre supposed to do a depletion workout before the carb up.

my current workout split is:
Sunday arms/abs
monday legs
tuesday shoulders
wednesday off
thursday back/abs
friday chest/calves

do i need to alter this so i can make friday my depletion day and have everything else done in 4 days or is this an ok approach?

TIA

[ironstrife]

you will benefit whole a lot better from more strength and low volume training than traditional one part per day approach..

I recommend IA's simple str based routine..
http://www.ironaddicts.com/forums/showthread.php?t=8050

[pologod05]

thanks for the quick response. why is that kind of training supposed to be better? i thought that the goal was depletion and since i lift heavy im addressing the strength aspect, and with all the sets im still depleting (or would i be overdepleting then?) what about the depletion work out before the carb up?

thanks

[ironstrife]

For depletion workout some may do fullbody such as circuit training or just do heavy compound exercises like squat, dead, power clean and etc. Some may even add high intensity cardio training for further depletion.

[pologod05]

ok. ill try and rearrange my work out split and have a depletion workout on friday.

[Sockomalo]

Originally Posted by fitnessman

The depletion WO is complete BS.

couldnt have said it better myself

[Doobie2270]

Originally Posted by Sockomalo

couldnt have said it better myself

I concur.

If you have been working out and you are in ketosis, then, I think, by definition you are depleted. If you have bunches of stored glycogen in you liver, then you wouldn't be in ketosis in the first place.

That said, I absolutely insist on having a heavy workout before I cheat. From what I've read, the massive influx of insulin 30 min post workout have a very anabolic effect that really helps to build muscle.

I've done this for years without realizing it. I used to have my cheat binge @ the Chinese buffet every Friday after working out my chest. As a result, my chest is almost abnormally large compared to my arms, back, legs, etc. I've since stopped cheating after doing my chest and started rotating what workout I do before hitting up the buffet.

[jaim91]

Originally Posted by Sockomalo

couldnt have said it better myself

I think it's an individual thing. Some people like Dep. W/Os because it makes them REALLY feel depleted, and also makes them feel less guilty about the carb up psychologically speaking.

To each his own

[Eileen]

Any good workout routine will work on keto. Tweak the diet to fit the workout, not the other way round.

[Haywood Jablome]

yeah, my workouts dont really change much on or off keto

[gfundaro]

Oh gosh, if I'm not depleted by the end of the week, I have no idea where the glycogen is hiding! And since I only carbup every two weeks, I know for a fact I'm depleted when I carbup. So, no, you don't have to do the keto workout plan and 'depletion workout'; I don't. Friday and Saturday are leg days, with compound lifts (like dead and squat) on Fri and isolated stuff (leg ext. and curl) on Sat., followed by my 12-hour carbup. The rest of the week I follow the keto workout plan because it makes sense to me working my weakest muscles when I have the glycogen stored up. But by Tues. night or Wed. I'm back in ketosis anyway, so the lifting order at the end of the week doesn't matter :-)

[pologod05]

excellent. thank you all very much. in that case, im keeping the same workout split cuz i love it. thanks again!