Tag Archives: routine

carb cycle

Proper Training Routine for Carb Cyclying

by 3J, www.3jsdiet.com

OK guys, today we are going to talk about running a proper training routine for carb cycling. There are many different patterns that can be used in the philosophy of carb cycling. What we want to cover are the principles that one should follow in order to better understand how to set up a training routine that will be synergistic with the philosophy. I think people forget about synergism between their diet, training, and mental well-being. All three aspects are important. If your diet isn’t up to par you will not see results. If you’re not training well your results will be hindered. If you are not psychologically in the game and taking care of yourself in the heart and mind, it will likely affect your ability to stay with a protocol. Back to the subject at hand.

Let me lay out a carb cycling schedule is my favorite:

Monday – high day

Tuesday – medium day

Wednesday – low day

Thursday – high day

Friday – low day

Saturday – low day

Sunday – no carb day

Here is a quick sample of meal ideas for your low and  high carb days.

Here is a quick sample of meal ideas for your low and high carb days.

Lets take a look at this carb schedule. You have two high days, one medium day, 3 low days, and one no carb day. The best way to attach a training program to this schedule would be a 5 day split. Since your two lowest carb das are Saturday and Sunday those days should be rest days. I actually recommend 48 hours of rest uninterrupted. People forget that the body needs ample rest to grow.

Now, if we are doing a 5 days split that works one body part a day we have to decide what goes where. We have a chest, back, shoulder, leg, and arm day. Out of all those days, which days would you think need the most carbs? If you guessed back and leg day you are correct! So lets set up Monday as back day and Thursday as leg day. If you follow a little bit of common sense, the rest of the days fall right into place. Your 3rd neediest day of the week should be your chest day. Place your chest day on Tuesday. That leaves your shoulder day and arm day. I personally like to give my arms a break from all the secondary work it does in the beginning of the week. Placing your arm day on Friday gives it a break on Thursday due to it being a leg day. Wednesday gets the shoulders and Friday gets arms.

You can see how synergistic the carb cycle is with the training routine. You don’t need high carbs on shoulder and arm days because you are just working smaller muscles, what you get those days in terms of carbs suffice.

Here is the full program:

Monday – high day – Back

Tuesday – medium day – Chest

Wednesday – low day – Shoulders

Thursday – high day – Legs

Friday – low day – Arms

Saturday – low day – Rest

Sunday – no carb day – Rest










Powerlifting 101: the 5×5 routine

When it comes to giving advice to beginners, the best advice is to stick to the basics.  There is a common misconception that there is a secret number of sets and reps that will produce the best results.  Low sets and low reps with little assistance work is common among top notch pro power lifters.  The simplest and effective method is the 5×5 routine.  The best thing about this program for beginners is that they are not jumping into a high intensity routine that may cause them injury because they don’t have the proper technique but they are learning the core lifts first. Simplicity is the key to this routine so that you focus on your form to avoid injury and eventually be able to do more advanced lift routines.  Here is an example of the 5×5 program:


Squats: 5 sets of 5 with the same weight. Start with a moderate weight and add 5-10 pounds every week.

Front squats or leg extensions: 3 sets of 8-10. Add 5-10 pounds every week for all sets.

Glute/Ham raises: 3 sets of 8-10. If you can not do 8 reps, do as many full reps as you can then do partials to finish.

Calves: 3-4 sets to failure. Use slow reps. Add 5 pounds per week for all sets.


Bench Press: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.

Flat Dumbbell Bench Press: 2 sets of 8-10. Try to increase the weight as often as possible. It is harder with dumbbells.

Close Grip Bench press: 3 sets of 5. This is a core lift. Add 5-10 pounds every week.

Tricep Pushdowns: 2 sets of 10. Add weight every week. When you can do the stack for every set do weighted dips.


Deadlifts: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.

Barbell Rows: 3 sets of 6-8 reps. Try to add weight every week though it wont always be possible. Strive to make personal records.

Reverse hyperextensions/hyperextensions: 3 sets of 10-15 reps. These are for rehab and preventitive strengthening of the lower back (use a lighter weight for this exercise).

Barbell Curls: 5 sets of 5 reps. Start with a moderate weight and add 5 pounds every week.