Glycogen Super Compensation

As you might know, weight training (especially using moderate to low repetitions) is an anaerobic process. The muscle depends on liver, and muscle glycogen (sugar) to fuel it during the workout. glycogen is also important in saturating the muscle, giving it the nutrients it needs and it fills it up giving it size and "fullness". you might have noticed (if you ever went on a low carb diet while weight training) that all the muscle shrink and they look "flat". that's due to the low supply of glycogen entering the muscle. anyways, there is a way to "super saturate" the muscle with glycogen. let's say muscle X can carry a maximum of 100 grams of glycogen. i will show you a way to make muscle X carry 120 grams of glycogen instead of 100 (the numbers are fictious, just focus on increasing the glycogen stores)

when muscles are depleted of glycogen and they are under high stress, they go into starvation mode. when in this states, they try to get their hands on every ounce of glycogen they can possibly get. they go into glycogen super compensation mode, which allows them to store more glycogen than they previously could.

how to go into glycogen super compensation mode?
it's pretty easy. all you have to do is train using relatively high reps (12-15) and go on a low carb diet. then, you add a carb loading day (and you do not train after you start loading). let's give an example here.

day 1
chest, back, delts, calves
10 sets each muscle group, 12-15 reps
carbs < 100 grams

day 2
quads, hams, biceps, triceps, abs
10 sets, 12-15 reps
carbs <70 grams

day 3 off
no carbs

day 4
full body workout
3-6 sets per body part, 6-10 reps (this rep range preps the muscle to recieve glycogen)
after workout, and throughout the day carbs= 2 grams/lb of body weight

day 5 off
carbs = 2.5 grams/lb of body weight

repeat cycle

i tried this method when i was preparing for my contest. day 5 was on wednesday (i was on a 7 day cycle... please read "the ultimate diet 2.0" for more info on this) thursday morning, i would look my "fullest". ofcourse, i fucked it up on contest week cuz i didn't have much experience in controling my water weight. anyway, try it and see if you liked it. i went on this routine for around 6 weeks before my contest (carbs were much lower on low carb days and it was a bit diffirent) and i liked it alot. give it a shot if you're cutting. on low carb days, add cardio. it's a good way to conserve muscle and burn some fat while looking full on the weekends.