CFT and Muscle-Mass Building

[BigTub]

Can anyone give a couple of dayz breakdown on how to incorporate CFT Training if my goals are to gain some muscle mass...not too much...but enough? I've bought the E-Book and have all the books, but I still find it difficult to comprehend. I am saving to get a "live" training w/Mr. Hofmekler.

Thanks!!!

[DN Moderator]

The key will be in your recovery meals.  If you're not eating enough, then you won't gain muscle.  I blend CFT with my training and I can tell you that if I don't stay on top of my post workout recovery, then I don't gain muscle.  But, when I do, I gain.

[BigTub]

Thanks DN Modurator, but could you elaborate a little more on the recovery meals and workout. I think my problem is during the day, I am not getting enough protein sources in. I workout in the evening @ 2:00 or 5pm, so my recovery meal would be my biggest meal.

[DN Moderator]

Have you read Ori's 4 part blog series on recovery meals?  That would be a good place to start.  The blog can be accessed from either home page.

[BigTub]

Thanks, but no I haven't. I'll get on that! Let me ask U this. What would I do tomorrow if I wanted to start CFT. I have two 53lb kettlebells and a 335lb barbell set. No bench or anything, oh, I also have a treadmill and a jump rope and punching bag. Where do you suggest I start?

[DN Moderator]

You've got everything you need.  One of the big keys to CFT is the unit, where you do five reps of one exercise and immediately go to another, then another, then another.  You could start with a towel swipe as pre-fatigue and then try the UPD (Upside Down Pyramids) using dumbells.  Follow the instructions in the e-book for the UDP workout with the dumbells.  Make sure you pick a weight that you can comfortably do 5 reps with, so as to endure the whole unit, as it's very taxing.  Then do some hanging leg raises and crunches as outlined in the e-book.  Do some Frog jumps as a post fatigue.  See how it works for you.  I trust it'll kick your butt.  There are so many ways to mix it up, but that's something you could for a start.

[BigTub]

Thanks MOD, I'm gonna try that today!!!!

[jkratt]

I love doing CFT; I have found it exceptionally effective at increasing strength and stamina. I am building muscle and energy and burning fat well. I have lost about 22 pounds in little over 3 months doing AED and for two of those months CFT.  I also concur that the recovery meals are critical. I wasn't taking enough in the beginning and when I increased to rigidly follow Ori's recovery meal outline with the Warrior shakes every hour, I really started building muscle. I can't wait to see what I will be like in a year.

[Roniboney]

i feel like i'm becoming a forum troll atm but i couldn't resist giving my 2 cents on this.CFT is amazing.It makes the workout so intense,so fun,interesting and tiring that i know that i deserve my warrior feast.If a certain days cft is especially hard i will go high carb that day and if its easy enought it'll be low carb or high protein high fat