Is High reps, more sets good for cutting?
- 03-18-2008, 04:46 PM
Is High reps, more sets good for cutting?
Just wondering what is good for cutting. I've been bulking for quite some time now and have put on alot of fat. Need to cut it back down.
I want to start doing high reps and high sets, like 20x5 or should i do more sets less reps or more reps?
Seems like high reps more sets would be good because it keeps the heart rate up.
Thanks,
Aaron - 03-18-2008, 04:49 PM
I wouldn't really say more sets are needed, I think it's just a matter of keeping the heart rate up, I'd try adding in more supersets. If you keep the heart rate up it's essentially like doing cardio at a long interval. Just my thoughts man.
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- 03-18-2008, 05:02 PM
lifting shouldnt change because of goals. only diet and cardio.
with that said lifting heavier weights produces a more ripped effect in the short term - 03-18-2008, 05:06 PM
- 03-18-2008, 05:15 PM
If it took heavy weights to build muscle what do you think you have to do to keep the muscle. I personally have had great results with lifting heavy during cuts, to possibly gain strength and to preserve the muscle I have built in my bulking periods.
I second what newlife4me stated really heavy supersets are great for fat buring and keeping the heart rate elevated. -
- 03-18-2008, 05:35 PM
Add in cardio and a mild (~10%) kcal deficit. This is all you need to change while cutting, not your lifting routine.
M.Ed. Ex Phys
- 03-18-2008, 06:25 PM
- 03-18-2008, 06:57 PM
Alright so with that said, if i keep the same routine, or somewhat the same, and i do cardio 3x a week, sometime 5x....just start doing it two times a day? and cut my cal intake.
- 03-18-2008, 07:23 PM
- 03-19-2008, 02:22 PM
piggy backing on what's already been established (cardio and calorie deficits are needed for "cutting")...
Higher rep ranges are sometimes employed when bodyfat percentages get low to minimize the risk of injury as opposed to continually pounding the heavy weights. The cardiovascular benefits of doing 20 reps instead of 10 isn't that substantial to label it as such. Higher reps do not facilitate cutting per se but are used to propel you toward your ultimate goal without sidelining you via an injury.
Your connective tissue has less support when dieting due to reduced bodyfat and less nutrient support which is inherent from the diet itself. Heavy ass weights (<6 reps) could put a hurting on you if were in contest shape and you weren't careful. I'm not saying it can't be done but better safe than sorry. - 03-19-2008, 07:04 PM
For wrestling what I will do is just eat salad, eggs, chicken, and tofu. While doing lots of running, lifting and drilling nonstop. In essence what im saying is low calorie, high cardio. Haha as if you havent heard that already. But seriously I cut 10lbs in 4 days for my first tourny. Granted some of that might have been water but even 5 lbs in 4 days is GREAT. So again eat right, work hard.
- 03-19-2008, 07:50 PM
- 03-19-2008, 08:25 PM
- 03-19-2008, 08:29 PM
Calorically speaking, yes you were. Also, you were dehydrating yourself due to the cardio and training that you were doing. I never said you were restricting water; I don't cut out fluid until the day of weigh-ins because it severely impairs your recovery. What you did is not fat loss, it is cutting weight. There is a huge difference between the two.
M.Ed. Ex Phys
- 03-19-2008, 08:48 PM
- 03-20-2008, 07:36 PM
- 03-20-2008, 08:50 PM
As an endo-meso, I find that by doing too low of reps (going for a higher weight) is not in my best interest for cutting. I kinda got over the whole, "HEY come quick! I'm plugging the pin all the way at the bottom," or "Dude, tell the gym to order heavier dumbells... 'cause I'm MAXIN' OUT!" hahaha...
In all out bulk fiascos, which I don't even do anymore, I'd use the higher weight/lower rep thing. Reps 12-15 for ME and many others are good parameters to shoot for while on a cut. I'm not saying that it will 'cut you up' or you will 'tone muscle'... lol.. but HIT and/or HIIT with the rep range of above 12 will keep my lifts intensified with the additional time under load.Freedom means nothing here. - 03-20-2008, 08:53 PM
- 03-20-2008, 08:55 PM
I have been using rep ranges from 6-20, when i cut, i superset, cardio in the traditional sense is something I almost never do. Slight caloric deficit like Rodja said and you will be cut in no time.
- 03-20-2008, 08:59 PM
Cardio and aerobics are not synonymous. Aerobic exercises are cardiovascular-enhancing protocol, however, HIT and HIIT tend to have most of the hear-rate in the anaerobic range and are great cardio protocol as well. You are likely doing cardio while you weight train for a cutting phase without even realizing it.
Freedom means nothing here. - 03-20-2008, 09:12 PM
- 03-20-2008, 09:21 PM
- 03-20-2008, 09:23 PM
- 03-20-2008, 09:25 PM
- 03-20-2008, 10:22 PM
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