Alternate sets of “A” and “B” exercises. So you’ll do a set of A, rest, then a set of B, rest again, and so on for all the prescribed sets. The remaining exercises are done as straight sets. To increase the intensity, decrease your rest between sets by 15 seconds every two weeks. Start by resting 60 seconds for the first two weeks. Then in Weeks 3 and 4, rest 45 seconds, and so on.
*TEMPO: Each exercise is assigned a tempo. The first digit stands for seconds you should take to lower the weight. The second digit is seconds you should pause in the bottom position. The third digit applies to the lifting portion of the exercise. The fourth digit is the length of the pause in the end position (A “0” indicates no time—simply move on to the next digit.) For example, a front squat with a tempo of 3110 would be done like so: Take three seconds to lower yourself into the squat. Pause for one second at the bottom. Take one second to come back up to standing, and then go right back into the descent.
Richard Branson leaned back and thought for a second. The tropical sounds of his private oasis, Necker Island, murmured in the background. Twenty people sat around him at rapt attention, wondering what a billionaire’s answer would be to one of the big questions—perhaps the biggest question—of business. The group had been assembled by marketing impresario Joe Polish to brainstorm growth options for Richard’s philanthropic Virgin Unite. It was one of his many new ambitious projects. Virgin Group already had more than 300 companies, more than 50,000 employees, and $25 billion per year in revenue. In other words, Branson had personally built an empire larger than the GDP of some developing countries.
A CKD offers a way to combat this. It offers a cyclical "refeed" (sometimes also called a carb-up). During this phase, the diet consists mostly of complex carbohydrates , with limited fat, sucrose and fructose . Since the glycogen stores in the liver and muscles are depleted, these carbohydrates go straight to refilling them, instead of being added to the body's fat stores. For this reason, the amount of calories consumed during a refeed can be far above an individual's usual dietary intake. While a typical CKD consists of 50g or less carbs per day, the typical refeed consists of 450-600g of carbs. Also a weight gain of 1-2 lbs is usually reported during refeeding. Which would mainly be water and will normally be lost in 2–4 days.