Training while cutting

[Skib]

What are the most essential exercises to do while cutting? Heavy compound exercises? I've recently adjusted my diet to cut some body fat, problem is I love going to the gym and probably don't take as many rest days as I should... I've been sticking to my heavy compound movements but often find myself doing many isolation exercises as well... am I wasting my time? it usually takes me 50-70 minutes to get through a work out... should I be adjusting my routine? some help on this matter would be appreciated... thanks

 

[P-funk]

if you cut calories, you no longer have enough energy to recover from high volumes of training.

when my calories are low, i still perform strength work with heavy compound exercises, but I make sure to keep my volume low enough to allow me to recover and continue to make progress with my strength training. If I try and perform high volume work that I might do in a period where I am eating more, I will definetly overtrain and end up feeling like crap.

 

[Skib]

Ok, today was shoulder day so as an example I did:

Seated DB Presses 8x4
Upright Rows 8x4
Standing Front DB Raises 8x4
DB Shrugs 8x4
One arm side cable laterals 8x4
Standing DB Presses 8x4
Hanging Leg Raises 15x4

Too much right? what I should I change?

I'm a big fan of 8x4... I usually use a weight that puts me at almost failure or unable to use proper form by 8 reps...

 

[P-funk]

whether you are cutting or not, that workout is to much of a waste of time...

you are repeating a lot of crap and doing a lot of nonsense.

have you read the stickies on training?

 

[Skib]

LOL no i haven't maybe i should start eh?

i love hitting the gym and enjoy my routines but maybe it is time to revamp my work outs

from what i posted, what would you keep, ditch or add?

 

[Skib]

Hey I enjoyed what I read in your stick "Training 101"

I'll be sure to develop a new routine based on some of the stuff you wrote...

 

[Skib]

Also, P-funk are you completely against isolation exercises? No specific arm, ab or calf exercises? Do your arms and core get hit hard enough doing the heavy compound exercises you outlined in "Training 101"?

And do you really only hit the gym 3 days a week? 4-5 is usually optimal for me... would like to hear some more feedback from you...

 

[P-funk]

LOL no i haven't maybe i should start eh?

i love hitting the gym and enjoy my routines but maybe it is time to revamp my work outs

from what i posted, what would you keep, ditch or add?

well, you have pressing twice in there....there is no need to do seated and standing pressess. Pick one, and go with that. Ditch the upright row (I just don't see a need to place your shoulder under load when it is abducting, extending and internally rotating). I don't see a need for front raises either, as you should be getting a lot of front deltoid work with overhead pressing and benching.

Need something in their for the rear delts and shoulder blades. Your program looks unbalanced to me.

patrick

 

[P-funk]

Also, P-funk are you completely against isolation exercises? No specific arm, ab or calf exercises? Do your arms and core get hit hard enough doing the heavy compound exercises you outlined in "Training 101"?

And do you really only hit the gym 3 days a week? 4-5 is usually optimal for me... would like to hear some more feedback from you...

nope. not against isolation exercises. In fact I did some DB curls this morning!

I do a lot of heavy compound work, yes. But that doesn't mean that I don't do single joint movements. I do some calf work (when my training partner forces me to...because I find it generally boring) and on my upper body days I usually include something for either my biceps or my triceps (rarely both).

For core work, you have to think beyond abdominals and develop a more comprehensive approach to looking at stability and the appropraite endurance in that musculature to maintain a strong brace. just working with flexion patterns is not going to get you there.

I hit the gym 3 days a week when I am busy and life gets hectic. Usually I like to lift 4x's a week (upper/lower/upper/lower) and then I do cardio at some point, either one or two other days a week or on a training day.


patrick

PS...shameless plug, I hope to have an eBook out shortly that answers some of these questions and helps you out a little bit.

 

[Skib]

Need something in their for the rear delts and shoulder blades. Your program looks unbalanced to me.

I'm completely open to suggestions. If i'm ditching some of those other exercises should I increase the number of sets I'm doing for the ones that I'm keeping? What are the most optimal shoulder exercises?

I have to admit I've been flipping through Arnie's encyclopedia of modern body builing lately and he's got a nice variety of exercises that I've been experimenting with. Is that book even a good reference or is it outdated?

 

[P-funk]

no need to add more sets. your shoulders should be getting worked with the other presses you are doing during the week!

arnold's encyc. is not a good representation of how someone shouold train IMO.

 

[Skib]

My current routine looks something like this:

Chest/Biceps - flat BB or DB presses, incline BB or DB presses, decline BB presses, machine flys or cable cross overs, BB or DB preacher curls, standing BB or DB curls, machine preacher curls (sometimes)

Back/Triceps - a variety of pull downs and pull ups, seated and bent over rows, dips, pull downs, overhead presses)

Legs - leg press, squats, deadlifts, calf raises, leg extensions/curls

Shoulders/Traps - basically what i outlined above

Abs I usually do 2-3 times a week whenever I feel like doing them... usually just weighted crunches, incline sit ups and hanging leg raises

Like I said I usually use a weight that allows me to do 8 reps before failure or improper form... I typically do 4 sets of each exercise... usually 3-5 exercises for bigger muscle groups and 2 exercises for smaller muscle groups...

Let the critiquing begin!

 

[danzik17]

Way too much focus on the smaller muscles there. Your biceps will get plenty of stimulation from compounds like rows and pullups. As funk said before, you really don't need direct shoulder works except for the rear delts, they're getting hit plenty of times in your various push movements.

You don't have any stability work in for your core, it's all movement based. Try adding some stuff like planks, supermans, etc. Also, you only have one day for legs and you're combining both push and pull on that day. You should split legs up a couple of times per week and focus on pushing one day, pulling the next. Especially on a cut, that is a lot of heavy compounds to try and fit into a single workout.

 

[danzik17]

And there is one other thing I want to add:

DO NOT try and maintain the same intensity you had while on maintenance or a bulk. I tried to violate this simple rule about a month ago, and it cost me a pulled hamstring. Now, I'm unable to do heavy lifting for legs and it even affects other lifts for my upper body, most notably rows (the position needed puts my hamstring in a compromised position and it can't support the weight needed). The one small injury will probably cost me 3-4 months of progress if not more.

It's not worth trying to cheat nature here. Drop your sets, do a few reps of heavy compound work to keep strength up and stimulate the muscle, get out of the gym. It's really that simple.

 

[Scarface30]

I hope to have an eBook out shortly that answers some of these questions and helps you out a little bit.

that sounds awesome!

two questions though: what kind of information will the eBook contain? and will it be available to everyone?