I found good information at
Ketogenic Forums.
Ketogenic Forums
This site is a hodge podge of some good information and some misinformation.
Ruled By Me
This is one the better Keto Diet websites.
A Comprehensive Guide to Bodybuilding on the Ketogenic Diet
The keto diet is a great option for bodybuilding as protein is essential for muscle growth. Find out how to optimize your diet in our in depth guide.
www.ruled.me
Overall, this is a good article regarding Strength Training on a Ketogenic Diet.
It identifies the three different Energy System.
It briely touches on the reason why Strength Trainiing for individuals needs to be programmed around in the Phosphagen Energy System. However, the article does not go into enough depth on it.
Eating Enough Protein
It provides a range of of gram of protein per kilo/pound of body weight. It fails to mention that protein intake needs to be maintain to around 25% of Macro Intake.
Thus, when Protein Intake is increased Fat Intake needs to be increased, as well. Fat Intake needs be approximately 65% or higher of Macro Intake.
Drs Jeff Volek and Stephen Phinney
Research by them has indicated possibly higher Protein Intake while Resistance Training may not be necessary.
That because Leucine (the anablic amino acid) Level are preserved and maintain. Leucine Levels remain elevated with individuals on a Ketogenic Diet.
Drs Layne Norton and Donald Layman
Their research has demonstrated that approximately 30-40 grams per meal of quality protein (meats and dairy) provide enough Leucine to trigger an anabolic response.
Strength Training On Keto
1) Maximum Strength, Power and Speed Training
These types of Strength Training are preformed in the Phosphagen Energy Sysem. Repetition are between 1-5 per set with Rest Period between Sets of 3 minute or longer. This ensures that training remains in the Phosphagen Energy Sustem.
2) Hypertrophy Training
Traditional Bodybuilding/Hypertrophy Training pushes Training into the Glycolytic Energy System, which is counter productive for individuals on the Ketogenic Diet.
With this in mind, a more effective approach to Hyperterophy Training is...
Cluster Set Hypertrophy Training
Research by Dr Jonathan Oliver determined that Cluster Set Hypertrophy Training enables Atheletes to increase muscle mass, while maintaining and/or increasing Maximum Strength and Power.
One of the downsides of with when only Traditional Hypertrophy Training is performed is that muscle mass is increased at the expense of a decrease in Maximum Strength, Power and Speed.
Cluster Set Hypertrophy on a Ketogenic Diet enable lifter to remain in the Phosphagen Energy System to a greater degree.