Random Thoughts: Intermittent Fasting and German Volume Training
I tried intermittent fasting (I.F) this past week to see if it could help me lower hunger during lower calorie phases. During my last prep, being hungry was a recurring thing and I'm sure there are ways around it. I believe I.F can help. This way of eating has you eat only during a 8 hour window, which is plenty to eat all the required calories for the day. I chose my window to be between 1pm and 9pm to allow me time to enjoy dinners on the weekends as they tend to be later than during the week.
The toughest part so far as been dealing with drinking my coffee black. I don't know how people do it...I usually have it with cream... I think for next time I'll just forgo coffee and wait till 1pm to get that caffein.
Since I train in the mornings, I drink 10g of BCAAs every 2 hours after waking up until I can eat again. So on a typical week day when I wake up at 5am, I'll have a BCAAs at 7am, 9am and 11am. I've been using a flavoured powder and will be switching to flavourless pills for the next low cal week.
I haven't noticed any changes in my energy during my morning workouts and I usually can time my workouts so they finished around 12:30 so I can eat right after.
This brings me to the next point, German volume training AKA the 10 x 10 method. Very simple and very brutal, you 10 sets of 10 reps of an exercise. The goal here is to add muscle mass through repetition. I usually superset agonist - antagonist muscle groups to maximize my time in the gym. For example, after doing a chest exercise, I'll do a back exercise right away, rest 1 minute and then go again. In general, a 10 x 10 will take you 20 - 30 minutes if you are supersetting. This gives you time to do 2-3 auxiliary exercises, usually just 3 sets of 10 reps and then a good core workout at the end.
I love this method and it's brutality. You usually start with a light weight and the common error is to up the weight after a few sets because it's too easy. I guarantee that if you respect your rest time and focus on proper form, you will feel tired pretty quickly and the last 4 sets are just hell.
The way to progress in this method is pretty straight forward, when you have completed 10 x 10 with a constant weight, just add 3%-5% more weight for your next workout. Again, it won't feel like much at first, but just weight before the 5th set before adding more weight.
I prepped a nice little 4500 cal/day meal plan for the next 3 weeks so I'm expecting my weight and my training to go up next week! I'll let you know how it went next Sunday!
Happy long weekend,