Boosting Recovery With Neural Charge Training

casey

Switched things back over to volume/frequency training again this week as I was starting to get banged up from the Fortitude Training.

It’s a fun program, and the strength gains were impressive. But by the end of the 3-4 weeks I was nursing a hip flexor that feels like its been stabbed with a dull rusty knife, an elbow that’s on fire and a right delt that’s been crushed in a vice.

Conditioning is still on point five weeks after the contest.

Banged up, but my conditioning is still on point five weeks after the contest.

Another thing I’ve found when using that kind of heavy, HIT style methods is the necessity of an intra-workout recovery technique in the form of Neural Charge Training.

I talked about it before in a previous blog post, but it’s worth mentioning again. Christian Thibaudeau found that “training on the nerve” too often was counterproductive to progress with many people even losing strength when they hit high levels of intensity continuously or reach for failure too often.

Many guys feel that they have to top their last session, beat the logbook, or “go heavy or go home” if they’re to have a productive session. In short, it’s a counterproductive strategy.

Gains have to be coaxed and strategically planned for. They’re not something that just randomly occurs as a result of pushing harder or switching up your program to a different style of training. You have to go through some brutal sessions here and there to move things to the next level, but constantly over-reaching is riding a path to nowhere’s-ville.

One way to prolong the effectiveness of these heavy periods beyond the obvious of eating and resting enough is through the careful management of fatigue using Neural Charge Training circuits.

I use these sometimes on days where I’m not feeling it because they’re remarkably effective for priming my nervous system for the coming assault. They’re also AMAZING as a recovery/restoration technique.

The last thing you’re going to want to do when dealing with a “workout hangover” is more exercise, but run through a few circuits of these exercises and you’ll feel 100%.

They even work well as a brain-break during that final afternoon slog at work when you’re body’s crying for a nap and your brain’s checked out for the day. I even run through these circuits for my class of kids as a way to “reboot their brains” after a long essay writing period or math class.

Again, run through a circuit or two (whether you do it somewhere private is at your discretion), and it’s better than an espresso to clear those cobwebs.

Training

tom plazts lui

Hamstrings – Serge Nubret Pump Style

AM – 7:30am

Lying Hamstring Curls
65kg x 16 sets x 6 reps (30 seconds break between each set)

Stiff Leg Deadlifts
60kg x 8 x 6 reps

Seated Leg Curls
55kg x 8 sets x 6 reps

tom platz

PM 4:30 – Quads – Serge Nubret Pump Style

Leg Extension – 75kg x 6 sets x 12 reps
Lunges – 20kg dumbbells x 6 sets x 12 reps
Hack Squats – 100kg x 8 sets x 12 reps
Leg press – 100kg x 4 sets x 12 reps
1 Leg Bulgarian Squats – Body Weight x 30 per leg
Body Weight Lunges – BW x 20 per leg.

donut

Diet

I’ve moving the calories and the fats up again for a while to see if this can help me fill out a little more. The last few week because of the reduced volume and frequency I lowered the macros and ate more along the lines of a 40P/30C/30F split, but I want to see the effect on my energy/satiety/cognitive levels with a higher fat intake again. I’m still using a 16/8 Intermittent Fasting Setup.

Meal One
4 Whole Eggs
200g Avocado
4 Spinach Pancakes

Meal Two
200g Steak
2 cups mushrooms
Cup of cauliflower, onion, garlic and red pepper soup.

Meal Three
4 egg whites
10g Almond Spread
1 block of Homemade Phat Fudge

Intraworkout
1 scoop PeptoPro and Vitargo

Meal Four
2 Kangaroo Patties
Cup of cauliflower, onion, garlic and red pepper soup.

Carbs – 113g – 21%
Protein – 223g – 41%
Fats – 93g – 38%
Calories -2155

 

 

 

 

 

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