Thread: Weight training while cutting, very confused, need clarification please!

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!

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.