QUOTE(lingleeyen @ Aug 24 2015, 08:56 AM)
Smart Volume regulation during cutting is key to prevent loss of strength.My First Sensible Cut, Beginner's Doubt
My First Sensible Cut, Beginner's Doubt
|
|
Aug 24 2015, 12:22 PM
Return to original view | Post
#1
|
![]() ![]() ![]() ![]() ![]() ![]()
Senior Member
1,493 posts Joined: Jan 2012 |
|
|
|
|
|
|
Aug 24 2015, 08:31 PM
Return to original view | Post
#2
|
![]() ![]() ![]() ![]() ![]() ![]()
Senior Member
1,493 posts Joined: Jan 2012 |
QUOTE(lingleeyen @ Aug 24 2015, 06:09 PM) First make sure you are in 300 cal deficit not more.Basically when you cut, your body is not that effective in muscle building compared to bulking state. The building blocks/input is less during cut, and your body is compensating by burning your fat storage to meet energy demands. So during cutting the body could not handle the same workout volume that we use during a bulk. The focus must be towards reducing volume intelligently whereby it's optimum for strength maintenance and also might allow strength gains. If I were to go into a 300 deficit now (-600 cals from my current intake), I'll get really fck'ed up in 2 weeks time doing my current workout. Lastly, I hope u are not doing some crazy 1000~1400 cals per day cut. |
|
|
Aug 24 2015, 10:20 PM
Return to original view | Post
#3
|
![]() ![]() ![]() ![]() ![]() ![]()
Senior Member
1,493 posts Joined: Jan 2012 |
|
|
|
Aug 25 2015, 05:59 PM
Return to original view | Post
#4
|
![]() ![]() ![]() ![]() ![]() ![]()
Senior Member
1,493 posts Joined: Jan 2012 |
|
|
|
Aug 25 2015, 06:33 PM
Return to original view | Post
#5
|
![]() ![]() ![]() ![]() ![]() ![]()
Senior Member
1,493 posts Joined: Jan 2012 |
|
|
|
Aug 26 2015, 12:35 PM
Return to original view | Post
#6
|
![]() ![]() ![]() ![]() ![]() ![]()
Senior Member
1,493 posts Joined: Jan 2012 |
QUOTE(lingleeyen @ Aug 26 2015, 09:18 AM) Back (Tuesday):- Remove all underlined exercises. Change all Bold exercises to 3x5~7.Deadlift - 3x10 (at least what I used to do) Bend over barbell row - 3x12 Tbar close grip row - 3 sets pyramid weight (12, 10, 8 reps) Seated Vbar cable row - 3x12 Wide lat pulldown - 3x12 Close grip pull down - 3x12 Chest (Wednesday):- Barbell bench - 3 sets pyramid weight (12, 10, 8 reps) Dumbbell bench - 3 x 10 Chest Flye - 5 x 12 Declined barbell bench - 3 x 12 Cable chest raise - 3 x 12 (burn set) Push up to failure Legs (Thursday):- Squat - 3x10 Leg press - 3x12 Lunges - 3x12 Leg curl - 3x12 Standing calves raise - 5x15 Shoulder (Saturday):- OHP - 3x10 Side lat raise - 5x12 Rear delt flye - 5x12 Shoulder press - 7 sets (run the rack) Supplement (Sunday if I have time):- Pull ups - 40 reps Sumo deadlift - 3x10 Chest dips - 5x12 Dumbbell bench - 9 sets (run the rack) Seated calves raise - 5x15 Remove Sunday if possible. Preferably add some arm work into your routine. Focus on maintaining strength while dropping body-weight. Relative strength is a bitch to obtain. Things like 1.5x bw bench can take 1.5~2 years to get. 1x body-weight OHP or 2x body-weight bench can take 3 years to get. So remember that when you drop weigh. I'll be really happy if you can report back to me here in 2 weeks on how it goes. This post has been edited by Armesh: Aug 26 2015, 12:36 PM |
| Change to: | 0.0173sec
0.85
6 queries
GZIP Disabled
Time is now: 21st December 2025 - 11:40 AM |