Beyond Body Opus - Exploring the Outer Limits of Slackness - PART 2

Beyond Body Opus - Exploring the Outer Limits of Slackness

PART 2

 

It’s been a while since the original blog post, and while that post talked in general terms, I want this post to focus on specifics in terms of exploring what I call the “Outer Limits of Slackness.”  As I said in the original post, my interpretation of exploring the limits of slackness as putting in the minimum amount of effort to achieve a given task.  While this sounds counterintuitive, when you look at sustaining anything over a long period of time (in this case, a cyclic ketogenic diet (CKD) for life), I’ve found that doing less leads to making that process sustainable over time.

SIDE EFFECTS

Low-carbohydrate living has many <ahem> ‘features’ that can become pitfalls that can derail your efforts to sustain it for the long run.  Imagine the sped-up voiceover common to most drug ads as I list SOME of those features:

• ·         Sugar cravings
• ·         Irritability
• ·         Reduced energy (due to caloric deficit)
• ·         Social awkwardness due to food (what you don’t eat)
• ·         Social awkwardness due to food (what you do eat)
• ·         Social awkwardness due to food (reading food labels)
• ·         Social awkwardness due to food (carb up weekends)
• ·         Social awkwardness at the gym (strength vs. cardio)
• ·         Social awkwardness at the gym (depletion workout)
• ·         Social awkwardness in general (explaining Body Opus)

The majority of this ‘side effects’ are get solved over time.  After several years on Body Opus/CKD, you get used to the questions/quizzical looks and uninformed comments about how/what/why and when you eat what you eat.  The reality is very few people are actually interested in how you eat, so one strategy is to play it straight, run it all down and wait for their eyes to glaze over.  You’re on a path “seldom chosen by the multitude,” so embrace the solitude and never apologize.  As far as cravings, irritability and reduced energy, the first two solve themselves over time as you get used to low carbohydrate intake.  Reduced energy can be solved on two fronts:

1.       Leveraging the inefficiency of ketones as fuel and being looser with caloric restrictions.  Ketones yield somewhat less than 9 kcal of energy per gram due to the extra energy required to disassemble the fat cells, so you can (theoretically) be at or close to your maintenance calories and still have an intake deficit. 
2.      Adding Medium Chain Triglycerides (MCT) to your diet.  MCT’s are quickly absorbed and converted to energy, so they can provide a quick boost.

The Workouts

Dan wrote Body Opus with bodybuilders in mind.  Specifically, it’s written for bodybuilders preparing for a contest.  Unless you’re preparing for a bodybuilding contest, if your goal is to sustain the CKD for an extended time, some things in Body Opus can be modified to suit your needs.

The workouts, except for the depletion workout (which I’ll address next), as described by Dan in the book can be replaced with workouts more in line with what you’re comfortable with. Additionally, while Dan talks about cardio is something you can tack on after your strength training, my approach has been to program strength and cardio into my weekly training plan.  I’ve found that when I get more deliberate (but not excessive) about cardio training, I see the results I am looking for.  When you’re in ketosis, that’s prime time for cardio training.  Strength training is equally as important, and works in consonance with cardio to get glycogen levels as low as possible before recomposition.

The Depletion Workout

The depletion workout is another opportunity for tweaking.  As I’ve said in previous posts, while Dan sets the depletion workout as being anywhere from 90 minutes to two hours, I ask the question, “Who has that kind of time?”  Yes, preparing for a bodybuilding contest justifies that kind of time, but otherwise, there are smarter strategies to prepare your body for the “carb-up,” or recomposition. 

 

The first strategy is to combine cardio with your strength training to deplete as much muscle glycogen as you can during the week.  My current plan is split equally between strength training and cardio.  If I’m training for a running event, I might program in more cardio, and have the strength training support running.  Either way, the depletion workout combines both.  

I’ve mentioned it before, and it’s worth repeating that kettlebell workouts provide the biggest bang for the buck.  First, there is a lot you can do with just one kettlebell, so investing in that provides you with myriad at-home workout options.  Second, if you use some of the timed workout protocols (Viking Warrior Conditioning, Swing Ladders, EDT), you can accomplish strength training AND cardio benefit in the same workout.  

Of the three, Viking Warrior Conditioning is the most efficient and self-contained protocol.  The basic 15:15 protocol consists of doing a set number of kettlebell snatches within 15 seconds, that’s one set.  Rest for 15 seconds, switch arms and repeat.  Once you cannot perform your set number of snatches within 15 seconds, you stop.  Of course, you can apply this to the depletion workout by setting a goal of X-number of sets.  This allows you to predict how long a workout will take.  With the 1:1 work/rest ratio, you would do 40 sets in 20 minutes, 60 sets in 30 minutes, and 80 sets in 40 minutes.  While 20 minutes is probably at the bottom limit of a good depletion workout, 60 sets is a solid effort.

Escalating Density Training (EDT) is a close second in efficiency.  Designed by Charles Staley, EDT training pairs two antagonistic (or bilateral) exercises done as a superset (e.g. pushups and pull-ups) for 15 minutes.  You’ll do the same number of reps per set for each exercise and the goal is to do as many reps in 15 minutes as you can.  Then pick another two exercises and repeat.  Two to three rounds should depleted you well inside of Dan’s recommended 90 minutes.

Coming in a close third is Swing Ladders.  It’s simple, the only exercise is the kettlebell swing.  The protocol is to start off doing 10 swings, rest for as long as it took you to do those swings (1:1 work/rest ratio), then do 20 swings, rest (1:1 work rest ratio), perform 30 swings (1:1 work/rest ratio), and finally 40 swings (1:1 work rest ratio).  That is one set, which equals 100 swings. Aim for at least three sets (300 swings).  I usually shoot for 5 sets (500 swings) for a depletion workout if I’m in a hurry.  Ideally (for me) a depletion workout with swing ladders is 1,000 swings (10 sets).  That usually takes me anywhere from 45 to 50 minutes, again, well inside Dan’s 90 minute minimum.

Recomposition – Carb-Up

In previous posts, I’ve noted the requirement for feeding every 2.5 hours after the depletion workout is probably overkill if you’re not prepping for a contest.  I would pay attention to Dan’s statements about insulin sensitivity being an ever-closing window over the recomposition stage and program the highest glycemic index foods and supplements (carbohydrate powders) earlier in recomposition, and ending with lower glycemic foods.  Recomposition is also a time to add glucose disposal agents like chromium and vanadyl sulfate to help the process along.  Those agents are also worth considering at the end of recomposition when go back to low carbohydrates.

Deciding when to end recomposition is another consideration.  Dan recommends starting it at 6:00PM on Sunday.  I tried that for a number of years and the advantage was that I could (with chromium and vanadyl sulfate) be showing small ketones by Monday morning.  Dan also talks about deciding (if you were less than rigorous with the feedings every 2.5 hours) to keep carbing up until bedtime.  I tried that the last couple of months and think it helps in terms of training. If I’m training for a running event and plan on running that Monday, the extra glycogen makes a difference on that run.  If I have a 5k on that Sunday, the extra time helps me restart recomposition to replace glycogen used on the run.  If Monday is a strength training day, I can feel the difference.  From a social perspective, waiting until bedtime opens up dinner possibilities.

This is far from an exhaustive list of tips and tricks from the “Outer Limits of Slackness,” and I’m sure there are some things you have questions about, so feel free to ask questions about areas you’d like to know more about.  Thanks for reading.

Beyond Body Opus - The Depletion Workout – Two Hours, Really?

The Depletion Workout – Two Hours, Really?

The depletion workout can be a deciding factor for many considering Body Opus.  While Dan is vague about sets, reps and even exercises, he was adamant the depletion workout would take up a lot of time in order to be effective.  

Dan writes the goal of the depletion workout is to, “…deplete muscle glycogen, not to make Hamlet-length monologues into the ralphing pail.”  You deplete muscle glycogen to increase your store of glucose to glycogen converting enzymes before you replenish your glycogen stores, or “carb-up.”  Carbing up is a trick bodybuilders stole from endurance athletes.  Endurance athletes did it to extend the amount of time they could compete without “hitting the wall.”  We do it in Body Opus to supercompensate muscle glycogen levels and cause what Dan describes as, “…kinetic anabolic expansion.”

On page 315 Dan states he was unable to, “…finish Friday’s whole body depletion workout in less than two hours…”  during my first attempts at Body Opus, I stuck to that mindset and my depletion workouts clocked in around two hours.  Over the three years I have been doing Body Opus, several things have changed my view and approach to the depletion workout.

Sustainability – Since I plan to do Body Opus over the long term, does carving a two-hour chunk out of my life every week make for something I can do over the long term?  For me the answer is no.  I needed to deplete glycogen, but are there ways that are more efficient?

Goals – The depletion workout and the weekend feeding schedule laid out in the book are aimed at bodybuilders preparing for a contest.  An athlete would do Body Opus over successive weeks leading up to the contest.  I am not competing, so when I come out of the recomposition over the weekend, I’m looking at another week of Body Opus.  My rationale is that I can still deplete, still carb up without being as stringent as the plan in the book.

Workouts – Dan left the actual exercises vague so readers could plug in exercises that worked for them.  The circuit recommendation was innovative for its time; however, myriad exercise protocols emerged since Body Opus.  Of particular note are Charles Staley’s Escalating Density Training (EDT), and Kenneth Jay’s Viking Warrior Conditioning.  More on these later.

In revamping the depletion workout, I used Dan’s dictum of “exploring the limits of slackness” in my approach.  I asked myself, “What exercise protocols can I use to do the most depletion in the shortest amount of time?”

Charles Staley’s Escalating Density Training is a system that pairs antagonistic exercises (exercises that work opposite muscle groups, such as bench press and row) for a 15-minute session.  Charles recommends using a weight that allows you to do 10 reps, but not 12.  In the example of bench press and rows, you would do eight reps of bench press (Exercise A1), then immediately do eight reps of barbell (or dumbbell) rows (Exercise A2).  EDT is about fatigue management, and as Dan says on page 313, the depletion workout is a fatigue training session.  

The goal of the EDT session is to complete as many sets (A1 followed by A2) within 15 minutes.  As you get fatigued, rather than increase your rest between sets, think about decreasing the reps per set.  Charles suggests performing triples (3 reps), doubles (2 reps) and even singles to keep cranking out the reps up to the 15-minute mark.  

EDT is a completely self-regulating system.  When it comes to popular bodybuilding routines (“4 sets of 12,” “8 sets of 8,” “10 sets of 10,” etc.) I am always left with the question of whether I actually accomplished anything.  Another question is “how much do I increase the weight by?” 

With EDT, the goal is to increase the volume of each workout.  Volume, for EDT purposes, is defined by rXw, where r=repetitions and w=weight.  If the total number of reps for bench press is 100 and the weight used is 135 lbs, then the volume is 13,500.  My goal for the next workout would be to perform more repetitions and increase that volume.  Since the time (15 minutes) does not change, performing more repetitions means you are performing more work.  Increased volume over successive sessions confirms you are progressing.

Charles also devised a novel weigh to determine not only when to increase your weight within EDT, but by how much.  When you have increased your volume by 20%, you may increase the weight by 5% or 5 pounds, whichever is less.  Charles’ book “Muscle Logic” lays it all out.  What I like about EDT is the fact that each session is 15 minutes, and you probably need a countdown times like the Gymboss to get strict about that.  

With the 15-minute sessions, you could string two or three together for an intense depletion workout.  I usually work from larger muscles (chest/back) down to smaller muscles (bicep/triceps). “Muscle Logic” has a great section of possible A1/A2 combinations, as well as tips on getting the most out of EDT.  When I used EDT for my depletion workout, I would perform four sessions, two upper body and two lower body pairings.  While that clocks in at an hour of training, once you factor in rest between sessions and equipment set up, most workouts took about 90 minutes.

When I was pressed for time, I would pare it down to three sessions and if I did not tarry, could knock out a depletion workout in an hour.  For the shortened depletion, I would perform two upper body sessions and one (heavy) lower body session.  Instead of the depletion workout being an unknown black whole of time on Friday, EDT imparts a level of precision on that workout.  In addition to strength training, the continuous nature of each session, combined with the fatigue management challenges imparts an aerobic training aspect to the session.

Kenneth Jay’s “Viking Warrior Conditioning” takes precision to another level.  Where EDT sets the length of the session at 15 minutes, Viking Warrior Conditioning gives you 15 seconds to perform a specified number of reps, followed by 15 seconds of rest that equals one set.  Rinse and repeat.  Did I mention there is only ONE exercise for this protocol?  That’s right, kettlebell snatch.  The ultimate goal is to perform 80 sets, which will take you exactly 40 minutes.

With Viking Warrior, Kenneth Jay singled out the kettlebell snatch as an exercise that addresses not only overall strength, but when using his 15-second work/15 second rest protocol, has specific cardiovascular impact.  “The Dane of Pain” as he is known, claims Viking Warrior Conditioning will positively influence ejection fraction.  

I used Viking Warrior Conditioning for my workouts during the week, so using it for my depletion workout was a logical progression.  I like that it is scalable.  If I only have 30 minutes to work out, I know my goal is 60 sets (at 15:15 you’ll do two sets per minute).  The snatch is a whole-body exercise that engages the core.  Of course, Kenneth gives you the complete testing routine that shows how many reps per set for the 15:15 protocol.  

When training for an upcoming 5k, I can fold in treadmill runs with the Viking Warrior Conditioning by doing 10 sets of snatches using the 15:15 protocol, then following that with 10 minutes (or one mile) on the treadmill.  After four sessions of these, I am depleted. 

So, that’s my story on the depletion workout.  I think I have found an alternative to Dan’s recommended two-hour depletion workouts, but your results may vary.  I had specific reasons for the choices I made and you’ll have to factor in your own situation in making decisions about the depletion workout.  

EDT and Viking Warrior Conditioning are great tools to make workouts more efficient.  For me, time is a factor.  I don’t have the time to spend two hours in the gym, or even working out at home.  I also like the precision of both systems, as well as the ability to see and chart gains.  If I ever get to a point where I really want a pumped “after” picture, I probably will revert to the two-hour depletion workout and a variation of the feeding schedule, but only for a weekend.

Stay strong!