I'm thinking about changing my routine for cutting...

[realworksuks]

I have been thinking about my weight training program.... the best days for me are Monday, Wednesday, Friday, and Saturday. I could go every day if I needed to, but the gym is always packed during Tuesday and Thursday when I can finally get in there (busy all morning and afternoon at college), then on Sundays it doesn't open till 4 and it's packed.

I am thinking of doing a full body day Monday and Wednesday and then on Friday do lower body, and Saturday do upper body... what do you guys think?

I would do more work for each muscle group on Friday and Saturday... then just hit the big compound exercises on Monday and Wednesday.

 

[runner2000]

I saw your pictures, if they are up to date then I wouldn't cut if I were you because you don't seem to have much fat on you. But it's up to you and your plan sounds fine.

 

[davidjr74]

Just make sure that when your cutting you wan't to lift for strength. In the 1-4 rep range. You can still gain strength while cutting; and if you do gain strength its a good indicator that your maintaining your muscle pretty good.

 

[malkore]

I do agree with low reps on a cut, though I'd say 4-6 unless you're going to cycle in some 1 rep max training.

going heavy makes the body want to hold on to muscle mass during a cut. a lot of muscle isn't an advantage in terms of evolution, but if you trick the body into 'needing' it, it will have to look for stored fat to get energy during a calorie deficit.
(that's the simplified version of 'weight training for fat loss')

 

[snorkles]

I am reading that you are advising him to lift for 1-5 reps. Does he need to keep the same weight?

I heard that dropping the weight and increasing reps to 10-12 is better for cutting.. any help?

 

[Wrangell]

I do agree with low reps on a cut, though I'd say 4-6 unless you're going to cycle in some 1 rep max training.

going heavy makes the body want to hold on to muscle mass during a cut.

What are the consequences on muscle mass if you do - for example - 8 - 10 reps " during a cut " instead of 4- 6 reps in your view ?

And, what rep protocol do you think is best for when you're not cutting - i.e when you're ' bulking ' for added mass ?

a lot of muscle isn't an advantage in terms of evolution, but if you trick the body into 'needing' it, it will have to look for stored fat to get energy during a calorie deficit.

How do you go about " tricking " your body to retain muscle " during a cut " ?

 

[Phate89]

What are the consequences on muscle mass if you do - for example - 8 - 10 reps " during a cut " instead of 4- 6 reps in your view ?

And, what rep protocol do you think is best for when you're not cutting - i.e when you're ' bulking ' for added mass ?



How do you go about " tricking " your body to retain muscle " during a cut " ?

You didn't ask me but... if you do 8-10reps, you'll still retain muscle, but there would be a chance of slight muscle loss, the lower the rep count the higher the weight the more you have to useall your max strength, and your body more likely wont want to lose muscle.

When bulking...8-12 rep range is hypertrophy.

 

[malkore]

well 8-12 reps is the prescription for hypertrophy...more muscle tissue damage. this is going to take longer to repair than the 4-6 rep range, especially since we are cutting calories at the same time. you wouldn't be able to lift as frequently, and that's going to give your body more time to think about whether it should shed fat or excess muscle tissue due to the caloric deficit.

so, 4-6 for strength training as well as making the body retain muscle mass on a cut.
8-12 for bulking up as long as your diet is right for it.

the heavy weight is what tricks the body into keeping muscle mass. the absolute worst thing you could do on a cut would be using low weight and high reps, as that only trains for endurance, so the body would see no reason to retain lean muscle mass because you're not activating the right muscle fiber types.

Now do keep in mind that when I list the above rep ranges, I'm talking about your average rep range over a period of time. There's nothing wrong with doing 8-12 reps on a set or even a whole workout during a cut, as long as its infrequent. Keeping the body from adapting to a routine during cutting or bulking is always important, and changing rep ranges for a session or a week is just one strategy to keep the body guessing.