Optimum Training to cut

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USFbull22

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Hey guys, Well im finally on my own working out now after ditching the trainer that did me no good for the last 2 months. I did lose weight with him, but he never wrote down what i was doin, never really changed up my program and basically left me hanging a lot of days. I am very into goin to the gym and can probably go 3-4x a week when school starts up again. Just wondering some opinions on setting up a good routine whether it be full body training 3x a week, upper lower split 3x a week, or something completely different. I do have one routine thats a 3x full body training, but soem of the exercises listed are to advanced for me(deadlifts, goodmornings etc) and i dont wanna hurt myself that would only push back my progress. Right now im 5'7 and 178lbs, still cutting since the last i had the trainer check i was at around 24% body fat. Can someone help me set up a good workout that is intermediate in level and wont throw me into exercises where my form will cause injury if not 100% perfect? Thanks in advance hope to hear from someone.
 
Bench
Squat
Military Press
Bent-over Rows
Lunges
Lat- Pulldowns
Bicep Curls
Tricep Curls

Just to name a few exercises, and deadlifts are really not that advanced they are a very good exercise. If your not sure about your form then don't try it then because you can hurt your spine. And look up a correct form of squats to because lots of people have bad form on these too.

And good job with whatever weight you did lose!
 
getting cut is about sheddign fat through diet...not so much about how you're training in the gym.
lift heavy, and be consistent in both going to the gym, resting, and eating clean foods at the right calorie intake.
that will make the fat melt.
 
So any of the routines (upper/lower split or full body) will be ok for cutting? How heavy should i go and what are good set/reps for the cutting phase. I dont want to hurt myself, i have been doing squats with the trainer so i believe my form is pretty good. Should i superset at all?
 
supersets are good for intermediate trainees to use once in a while.

during a cut you won't put on muscle, and you're likely to gain very little strength.

keep reps no higher than 10 per set, often sticking around 5-6 reps for working sets. this takes a lot of energy, but doesn't destroy as much muscle tissue. makes for faster recovery, but more importantly it tricks the body into holding onto lean mass when you're in a caloric deficit.

the body says "i need to keep muscle because I keep having to lift heavy **** every other day. but this extra fat...this needs to go...this is the time to use that stored energy"
 
Thanks for the advice Malk, i really appreciate it. A routine doin 5x6 or 6x8 was recommended to me, heavy weight. Going to be doing this 3x a week. Full body workouts 3x a week.
 
Just got in from the gym, spoke with the owner of the gym and he suggested i do 4 sets of 12 reps per exercise. I am starting a full body routine this week. Would 4 x 12 be good to help keep the muscle i have while cutting? Im afraid of losing muscle mass and not body fat %.

Todays Routine
Incline Bench
Barbell Upright Rows
Barbell Shoulder Press
Hyper Extension (inplace of goodmornings)
Barbell Bicep Curl
Leg Extensions.

I did the 4 x 12 and by the final set i was near or at failure. Owner said that this would not build to much muscle since im at a calorie deficit and im not goin heavy but would retain the muscle mass i have and help to build endurance along with burn calories. Good routine or bad?
 
Use different reps ranges for each session and use varations. Don't use the same excercise selection every session. Bad idea.

4x6, 5x5, 3x8, 3x12 etc
 
I wont be doing the same exercises every session. The print out i got changes up the workout every session. But still comply's with the 4 compound 2 single joint exercises per session. Would it be ok to go the first week at 4x12 then 2nd week do a 5x5 or 4x8, then the 3rd week go back to 4x12? Or even do a different rep/set each week for 3-4 weeks then rinse/repeat? Would that keep my body guessing enough?

Would it be to much change to go in a routine like this...

1st week
4x12
2nd week
5x8
3rd week
5x5
4th week
5x5
5th week
5x8
6th week
4x12

Basically doin the same set/rep but reversing the order? Im not really looking to bulk at all now since i have so far to go as far as fat loss, and im pretty sure my muscle endurance isnt very high at all, thats why i thought the 4x12 would be pretty good.
 
USFbull22 said:
I wont be doing the same exercises every session. The print out i got changes up the workout every session. But still comply's with the 4 compound 2 single joint exercises per session. Would it be ok to go the first week at 4x12 then 2nd week do a 5x5 or 4x8, then the 3rd week go back to 4x12? Or even do a different rep/set each week for 3-4 weeks then rinse/repeat? Would that keep my body guessing enough?

Would it be to much change to go in a routine like this...

1st week
4x12
2nd week
5x8
3rd week
5x5
4th week
5x5
5th week
5x8
6th week
4x12

Basically doin the same set/rep but reversing the order? Im not really looking to bulk at all now since i have so far to go as far as fat loss, and im pretty sure my muscle endurance isnt very high at all, thats why i thought the 4x12 would be pretty good.
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As long as you are changing up the exercises, rotating around your sets and reps like that would be fine. Just keep challenging yourself and changing up the exercises and you will be fine. Get them calories in too.
 
I don't get this "4 sets of 12" business. Use a repetition range eg. 6 - 10. If you can do the same amount of reps on your last set that you did on your first than you obviously arn't overloading enough, if at all. But yeah, keep it low and heavy, concentrate on ya diet, try to eat the majority of your carbs earlier in the day and do some cardio.
 
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