Zin

Ok, I am somewhat confused about this topic, let me explain what I do know keeping in mind I am talking about a genetically average person like myself:

Rule of calories and body composition:
1) In order to reduce body fat you need to be in a caloric deficit
2) In order to increase muscle mass you need to be in a caloric surplus
3) training muscles without adequate calories/nutrition can lead to overtraining and in worse case scenario muscle loss

Weight training:
1) low reps high weight = maximal strength gains(fast twitch) with less size gain
2) moderate weight moderate reps = maximum hypertrophy (size gains)
3) low weight high reps = maximal muscle endurance gains(slow twitch) with least size gains

I know that lean body mass is one of the most important factors for increasing BMR which in turn burn more calories and from what I have read everyone seems to agree that it is very important to weight train while cutting but I do not understand the science behind it. If you are in a caloric deficit as such for a cutting regime and are weight training, physiologically the best you could hope for is to maintain LBM not increase it.

My question: What is the best kind of weight training program for a cutting cycle? I don't see how during a cutting cycle one could do the same weight routine as their bulking cycle without losing muscle because of the caloric deficit. Normally I do a 4 day split with 3-4 sets per muscle group when bulking. I am afraid to do this while cutting because the caloric deficit would cause that to be overtraining.

Would a 3 day full body workout be better with only one set per muscle? And also what would the ideal rep range be for a cutting diet? Higher reps or lower reps? I would think that maintaining lower reps with more weight would get the heart rate higher than it would with higher reps less weight.

I also plan on doing steady state cardio 5 days a week (less volume on weight training days)

Thanks for the help!

Gazhole

Weight training should be included in a cutting cycle because its a pretty intense form of exercise, and the EPOC (excessive post exercise oxygen consumption) that comes with it will help with fat loss immensely.

The only thing you should watch is just taking the program down a level, because generally on a cut you wont be able to handle as much due to the deficit. Refrain from the heaviest rep ranges, or at least incredibly high intensities, maybe take off a bit of volume.

The only way you'll be able to see what you can handle while on a cut is to try it and see what happens, if you feel you're starting to over-reach just take something down a little and see what happens then. Remember to get plenty of sleep and still eat all the right nutrients your body needs.

Its striking a balance between having enough stimulus to adequately "work" yourself, while not over-working yourself because you do have less energy at hand. Fairly intense weight training should be included as well as HIIT cardio and some steady state cardio for recovery.

Things that increase metabolic activity like fullbody splits couldnt hurt either, maybe some alternating sets/supersets with antagonistic muscle groups. Just pay attention to your energy and fatigue levels throughout the program and adjust accordingly.

There is no magic formula for what your SHOULD do, everybody is different and will react differently to the same things. The only way to know for sure is to do it, and even then it might change the next time you try to cut :P.

Have fun.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

juggernaut

the only thing I change in cutting for a contest is my cardio. I go from 2 steady-state cardio sessions to complete HIT training. My weight training stays the same. Why change or manipulate something that has put on mass?!

Low reps (6-10), an 8 day routine are what have put the most mass on me in recent times, as well as the use of waximaize.