Changing training routine when cutting [Forum Archive]

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Changing training routine when cutting

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Posted by: w8lifter

I'm curious to know everyone's opinion (particularly TSB's) on training during a cutting cycle. I know that calorie deficit is what makes you lose bodyfat, but would circuit training, because it's more like a cardio session than a muscle building session, be effective during cutting? Also, w/ circuit training, would you be more apt to lose muscle mass than if you kept up w/ a heavy weight, low rep, lost of rest kinda routine.

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Behind every great man is his BUTT

My FitPit

Posted by: gopro

The idea while cutting is to maintain muscle mass.This will not be accomplished with circuit training.Let cardio and diet take care of bodyfat loss,and let weight training do what it is meant to do...build muscle(which of course will also burn fat indirectly by raising the metabolic rate).However,I must say that too many people do get stuck in a training rut by doing the same type of workouts week in and out.Muscles need different stimuli to keep growing(especially if you are an advanced lifter).Try heavy training one week,supersetting the next,higher reps the next,than powerlifts,etc,etc.This approach works for me and all my clients both pre-contest and off season.

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symmetry over size

Posted by: Scotty the Body

I agree with Gopro.

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Just another day in the gutter

Posted by: Prince

When you're cutting, the goal should be to maintain muscle mass while losing body fat, not build muscle.

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Just because the majority believes it, does not make it true!

Posted by: FAngel

It is possible to add muscle whilst dieting, albeit at a much lower rate

Posted by: FAngel

Like i said it will be at a much slower rate, and this will not be happening all the way through your dieting.

It all depends on the management of your macros, adjusting when needed. I am currently dieting (Using carb rotation) at present and have experienced a small gain in muscle. I have also assisted a few other individuals with this and they have experienced the same results.

Posted by: helga

w8,as you know I am cutting now and I follow a method very similar to Gopros' and it does work. I have been dieting and training differently now for approximately three weeks and I am down 4#'s of body weight and almost 2% bf.....my size still looks good and I feel good. When I lift lighter I go for high reps at 65% of my max. I throw in a regular heavy workout every now and then and I do incline treadmill, bike riding and only on day of light (I keep my time at 8 minute miles) running. Of course I still have four weeks to go...but I am feeling much more confident about it.

Posted by: gopro

Circuit training is a useful method of training for sure.However,it does not have a place in a bodybuilders regimen.True,circuit training can help burn calories and help "tone" muscle,but a dieting bodybuilder must do all things possible to maintain muscle mass while dieting...this entails continued use of high intensity weight training methods and weights heavy enough to stimulate the fast twitch muscle fibers.

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symmetry over size

Posted by: Maki Riddington

Originally posted by gopro:
Circuit training is a useful method of training for sure.However,it does not have a place in a bodybuilders regimen.True,circuit training can help burn calories and help "tone" muscle,but a dieting bodybuilder must do all things possible to maintain muscle mass while dieting...this entails continued use of high intensity weight training methods and weights heavy enough to stimulate the fast twitch muscle fibers.

*** I disagree, this stems from a lack of understanding that there are different types of circut training and not just the typical one that most people are familiar with.

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Exercise, my drug of choice

Posted by: TheSupremeBeing

Circuit training is pretty crappy overall, it does have some uses but you'd be better off training in a way that promotes muscle growth (although you most likely won't gain any), and limit cardio. For cardio 3x a week for about 20 minutes doing 30/30 intervals, if you aren't used to interval training then you might wanna start with 10 minutes and work your way up.

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Complex problems have simple, easy to understand, wrong answers.

Posted by: Maki Riddington

I think cicut training is a great method to use while dieting down.

Case in point, the S&C coach of the Vancouver Canucks got all the players to lose their weight through a strict circut style training program with all the movements done standing up( functional to hockey).
They made it to the playoffs this year, thats not to say that this was the main factor but it did play a role.

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Exercise, my drug of choice

Posted by: w8lifter

I agree. I'm not trying to build muscle at this time, I'm just trying to maintain what I have.

Originally posted by Prince:
When you're cutting, the goal should be to maintain muscle mass while losing body fat, not build muscle.

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Behind every great man is his BUTT

My FitPit

Posted by: Prince

Originally posted by FAngel:
It is possible to add muscle whilst dieting, albeit at a much lower rate

It makes no sense. When your cutting you're lucky if you can maintain all of your muscle, let alone gain any.

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Just because the majority believes it, does not make it true!

Posted by: gopro

Maki..trust me when I say that I am familiar with all forms of training as I have been in the business for 15 years.I train athletes,bodybuilders,weekend warriors,old,young,etc,etc.All I can say is that circuit training is wonderful,but not as efficient as more "traditional" methods for keeping muscle mass when in a pre-contest mode.Use diet and cardio to lower bodyfat!

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symmetry over size

Posted by: w8lifter

TSB, I do way more cardio than that!

What I did exactly last time was 4 days of cardio @ 45 minutes, moderately-high intensity, done after weight training. Weight training, I kept the same weight/rep range, but instead of doing 3 sets of bench, 3 sets of pressdowns, 3 sets of flyes, etc., I'd do 1 set bench, 1 set tri, 1 set flye, then rest a minute and repeat.

My kcals were 1500 and macros were 50/30/20 p/c/f.

I never measured my bf but I dropped 10lbs. I never lost any strength i.e. I was still able to lift as heavy for the same set/rep range. It didn't look like I lost any mm, though I don't know for sure.

I am very used to interval training. I usually do sprints/running the stadium steps once a week. And when I use the machines, I do 1 min max intensity w/ 2 min recovery.

I'm hoping the interval training is better for fat loss, cause I like doing 30 minutes of that better than 45 min straight boring cardio.

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Behind every great man is his BUTT

My FitPit

Posted by: Maki Riddington

Originally posted by gopro:
Maki..trust me when I say that I am familiar with all forms of training as I have been in the business for 15 years.I train athletes,bodybuilders,weekend warriors,old,young,etc,etc.All I can say is that circuit training is wonderful,but not as efficient as more "traditional" methods for keeping muscle mass when in a pre-contest mode.Use diet and cardio to lower bodyfat!

*** I never said that circut training can take the place of diet and cardio as a means to strip bf from ones body.
What I said was that I think that circut training gets a bad rep.
Like every method it has it's strengths and weaknesses but it is up to the trainer to be able to distinguish when it is needed and when it is not.

I myself will use it when the time comes to prepare for a contest.

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Exercise, my drug of choice

Posted by: TheSupremeBeing

Maki, the reason I don't like circiut training because it tries to be anaerobic and aerobic, and basically ends up being the best of neither.

Your plan before seems ok. I don't like the cardio after weight training, though. I also don't really see the point in changing the order of the exercises, but I can;'t see it being a bad thing either. Personally, I've never really done cardio to lose fat, and I've never had a problem getting lean, but that's just me.

The interval training is better for fat loss.

BTW, check your thread "elsewhere"

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Complex problems have simple, easy to understand, wrong answers.

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by TheSupremeBeing on 08-19-2001 at 05:12 AM]</font>

Posted by: w8lifter

Originally posted by TheSupremeBeing:

BTW, check your thread "elsewhere"

That's my next stop

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Behind every great man is his BUTT

My FitPit

Posted by: Maki Riddington

Originally posted by TheSupremeBeing:
Maki, the reason I don't like circiut training because it tries to be anaerobic and aerobic, and basically ends up being the best of neither.

*** That is where peoples main misconception of what CT is all about.

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Exercise, my drug of choice

Posted by: TheSupremeBeing

So enlighten us all to Maki's super circuit training.....

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Complex problems have simple, easy to understand, wrong answers.

Posted by: gopro

Basically Maki,when I answered this question,I was explaining what I feel is the "best" method for maintaining muscle mass while dieting,ie,more traditional weight training methods.I have nothing against circuit training...in fact I use it quite often with clients.Just like anything else,it has "a time and a place."

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symmetry over size

Posted by: Maki Riddington

Originally posted by TheSupremeBeing:
So enlighten us all to Maki's super circuit training.....

*** You can read all about it in my next article.
BTW I never said anything about it being superior. It's just that most people believe it be only effective for begginers and for total body conditioning.

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Exercise, my drug of choice

Posted by: gopro

True Maki...it does have more applications as you say(especially if the trainer knows how to use it).

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symmetry over size

Posted by: buckeye

regarding circuit training, i was talking to a trainer at my gym, telling him about my workout(chest,back,shoulders,arms-each with it's own day, 30-40 min jogs-4 per week) and how i'm satisfied with muscle growth but dissatisfied with body fat loss(stuck on 18%, almost all concentrated in my midsection). obviously he suggested bettering my diet, but also recommended interval training(sprints) and circuit training(with free weights)instead of my current lifting routine. i'm too poor to pay him for more advice so any thoughts/opinions/advice and even circuit training routines would be appreciated. thanks in advance.

Posted by: P-funk

looking at your split you aren't training legs (or you don't have them listed). Start training your entire body and reap the benefits. You don't have to circut train. I do however prefer to train total body in three sessions per week.

Posted by: P-funk

and DAMN, this is an old thread!

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