What is depletion workout

If this is your first time to perform this move, I recommend using lighter weights and increasing the number of reps instead. How to do it:.

Lunges engage the muscles of your lower body. It will challenge and improve your coordination and balance. Tuck jumps are great for engaging your upper and lower body. While the goblet squat is a beginner-friendly move, it becomes challenging as you add more reps. All you need is a dumbbell. You can turn any exercise into a depletion workout by doing it long enough or in an intense manner. We will come back to this discussing the depletion week in detail.

What preparations? To start with the peak week, I want to emphasise that your base fitness level must be in order. This condition is meant to give your physique the finishing touches. Obviously, you cannot give the finishing touch if the base is not in order. The depletion week, most of the time called the peak week, can be seen as the last step to the finish line of becoming as shredded as possible.

Usually aesthetic bodybuilders do the depletion workout for about four to six days. This way, the details of your musculature become more visible for a competition or photoshoot. Note, as said, you can also do the depletion workout-week essentially to challenge yourself psychically but keep in mind it is also a mental game.

To look your best after the peak week, you need to prepare your diet. To achieve that compensation, however, one must first do the opposite: deplete the glycogen reserves. You do this by simply minimising carbohydrates in your diet a week before the start of your real workout. It is advisable to be below 50 grams of net carbohydrates per day. To avoid being short on vitamins, it is recommended to fulfil your 50 net carbs with, for instance, vitamin-rich fruits and vegetables.

Moreover, it is suggested to get two grams of protein per kilo of body weight and about one gram of fat per kilo of body weight. Type keyword s to search. Today's Top Stories. How to Eat Like Chris Hemsworth. Here's a good article on how to improve your pullups - www. Scott Peck. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

Abdominal training can be performed at a later time of the day, every day, along with cardiovascular exercise using any preferred combination of movements. The routine presented on the next page for abdominals is one that has always worked well for me. Again, this is my personal one so you can adjust it to suit your time available and recovery capabilities. Instead of concentrating on doing a ton of repetitions per exercise, concentrate on contracting the muscles hard and making each repetition count.

Create a good mind over muscle connection to isolate the muscle, and feel the burn with each repetition. Perform the routine on circuit training fashion going from one exercise to the next before resting 60 seconds on the last one.

If you have been training your abdominals diligently throughout your pre-contest preparation then you may be able to perform non-stop. Since this is a depletion routine, feel free to perform this abdominals workout every day.

Depending on how you are looking at this stage, hopefully you can get away with one session of 45 minutes of cardio at a separate time from the weight training. You can perform it right after the abdominal training. If you still have some body fat to lose then you may need to do 45 minutes twice a day.