How does the Friday high-rep depletion workout look?
If you choose to do a high rep, depletion workout, simply pick one exercise per bodypart and work the body in a giant loop. For example: Legs, chest, back, hamstrings, shoulders, lats, calves, triceps, biceps, abs. For best recovery between body parts, alternating a leg exercise, a pushing exercise, and a pulling exercise. Perform 10-20 quick reps per set (1 second up/1 second down). Take 1′ between exercises, and 5′ between circuits. The sets should not be taken to failure; the goal is simply to deplete muscle glycogen. Many trainees complain of nausea during this workout, which is generally related to not resting long enough between sets. The depletion workout isn’t supposed to be hard, just long. Since the intensity is lower (roughly 50-60% of maximum) glycogen depletion per set will also be lower. Additionally, 20 reps will only require about 20-40 seconds to complete. Assuming glycogen had started at 70 mmol/kg, it will likely take 4-5 circuits to fully deplete glycogen.
