Thread: Help with cutting

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Rack deads are a great choice.
Ditch the wide grips, they're murder on the RC and you'll get better width with shoulder-width grip or narrower. No more failure training, k? Expecially not a great idea when cutting.

Maybe do chest with the rows, and delts with the lat work - a little less stress on the RC when you don't have enough calories to feed the strain might not be a bad idea.

Originally Posted by Built

Rack deads are a great choice.
Ditch the wide grips, they're murder on the RC and you'll get better width with shoulder-width grip or narrower. No more failure training, k? Expecially not a great idea when cutting.

Maybe do chest with the rows, and delts with the lat work - a little less stress on the RC when you don't have enough calories to feed the strain might not be a bad idea.

Agreed, says the guy who has cut out almost all vertical pushing because of the pain I feel in my RC. Horizontal is fine, just vertical seems to be a problem for me.

Originally Posted by Built

Rack deads are a great choice.
Ditch the wide grips, they're murder on the RC and you'll get better width with shoulder-width grip or narrower. No more failure training, k? Expecially not a great idea when cutting.

Maybe do chest with the rows, and delts with the lat work - a little less stress on the RC when you don't have enough calories to feed the strain might not be a bad idea.

Not quite sure i understand what you mean by that.

what she means is do a chest workout and throw in so rows to so when u press ......you pull to equal everything out same with shoulders press you pull with lat pulldowns to equal out

ok got it. Hows a push/pull - legs - push/pull split sound then?

Like
BB bench (hor push)
seated row (hor pull)
incline bench
lat pulldowns (vert pull)
shoulder press (vert push)

Something along those lines.

-Pull
pull-ups
Seated rows 3x6
Bench press (light)
Lat pulls (narrow grip)
shoulder press (light)
Rack DLs

-Legs
BB squat 3x8
Leg press 3x6
Regular Deadlift 3x6
SLDLs 3x6

-Push
BB bench press 3x6
Seat rows (light)
DB incline press 3x6
lat pulldowns (light)
DB shoulder press 3x6
Bodyweight dips 3x8

This looks like it. Plus Im squeezing some HI cardio. Need to get some stamina before the summer. Fit day needs a couple more days data inputted still.

Originally Posted by Built

Rack deads are a great choice.
Ditch the wide grips, they're murder on the RC and you'll get better width with shoulder-width grip or narrower. No more failure training, k? Expecially not a great idea when cutting.

You can do rack chins - which are easier on the RC in my opinion.

Why no failure training while cutting?

I do those supine chinups.

Originally Posted by Lobo2009

You can do rack chins - which are easier on the RC in my opinion.

Why no failure training while cutting?

Deliberately training to muscular failure is okay from time to time - certainly you'll hit failure on some of your sets when you push yourself - but that's not what people usually mean by "failure-training", where you're trying to elicit growth. First up, on a cut, you're not going to grow, period - you don't have enough fuel for that. And nutrition status aside, routinely training to failure primes your CNS to cut-out short of letting you hit muscular failure to protect you from harm; in a way acting as a protective fuse or circuit-breaker. Ironically, this ultimately limits your training because you become less and less able to actually hit muscular fatigue.

Originally Posted by Built

Deliberately training to muscular failure is okay from time to time - certainly you'll hit failure on some of your sets when you push yourself - but that's not what people usually mean by "failure-training", where you're trying to elicit growth. First up, on a cut, you're not going to grow, period - you don't have enough fuel for that. And nutrition status aside, routinely training to failure primes your CNS to cut-out short of letting you hit muscular failure to protect you from harm; in a way acting as a protective fuse or circuit-breaker. Ironically, this ultimately limits your training because you become less and less able to actually hit muscular fatigue.

OK, but if you train to failure when trying to put on size, why wouldnt the same approach (all be it with alterations to volume potentially) at least allow you to maintain size while cutting?

I understand the point regrading CNS. However, wouldny a week or 2 off every 2-3 months not allow your CNS to recover so your ready to blast again?

Also, what do most people mean by "failure-training"?

I don't train to failure to put on size. I eat more food to put on size.

On a cut, you don't have the resources to repair damage to your body, you're not going to grow. The best you can do is stimulate the muscle enough to commandeer what meagre resources you offer your body.

Put this another way: what benefit do you see of failure training in general? Because I don't see it. You teach your body to crap out before it hits muscular fatigue. You wear out your CNS before you wear out your muscles. This doesn't exactly support hypertrophy.

So are you saying you dont take sets to failure? Maybe Im misunderstanding what you mean by failure training?

And, I wouldnt think the CNS is crapped out after one session training to failure. Does it not take quite a few sessions, after which you would take time off to let it recover?

"One session doesn't make an athlete, but one session can break an athlete"

-Vern Gambetta

Yes, x the training to failure,especially on a cut. Thats my 2cents as well.

Yes i wont be doing any of that, but one more question. I need to build some stamina which i can do while doing higher intensity shorter activity correct? Longer activity will burn more muscle protein as I will be in deficit is my reasoning. The next 4-5 months will be difficult for me but Ill pull through.

Originally Posted by Elson

Yes i wont be doing any of that, but one more question. I need to build some stamina which i can do while doing higher intensity shorter activity correct? Longer activity will burn more muscle protein as I will be in deficit is my reasoning. The next 4-5 months will be difficult for me but Ill pull through.

Correct. More info why here:

Got Built? » How to do Cardio if you MUST!

hmm ok i guess ill burn enough calories through lifting and am going to limit the cardio to 2x a week, probably alternate between HIIT and steady runs.

A question for Built: Since high intensity activity causes you to convert triglycerides to free fatty acids, could this apply to lifting very heavy and then doing some steady state running to burn those FFAs?

Yes.

Honestly though, look to your diet for the main part of your caloric deficit, okay? I don't want you to try to train it off.

Gotcha. Im only doing the cardio to build up my VO2 for the summer. Im beginning to preplan a lot of my meals now to get better partition of Protein and Fat.

A little post-workout cardio never did anybody any harm - if you take a post-workout shake, sip it on the treadmill. (And if it matters to you, you'll still burn off mobilized FFAs, even in the presence of glucose.)

excellent yup i am planning on doing it after w/o. Just hope my legs can keep up after squats and DLs.

Just do a fast incline walk. That's all I do if it's steady-state stuff.