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rep range while cutting

dedication said:
what has worked the best for you guys? I've heard mixed responses from people, some 8, some 12, some even 15.
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As mikkel4700 said, it does NOT matter. Each individual is going to have something that works best for THEM. And yes, generally, nutrition is the KEY component in cutting...Personally I still lift as hard and heavy as I can for 4-12 reps (depending on the exercise and body-part) and lose fat successfully whenever I want to.

~Rosie
Team APPNUT
 
I never mess my my weight training while cutting. I increase cardio and decrease kcals and still train as hard as I can. When people see a huge loss of strength, they are generally overdieting. A modest decrease in caloric consumption along with increased activity will get you to your goals.
 
the last 2 responses are on point. Do NOT start going for more reps to aid in striations or to burn more calories. Heavy weights burn more calories than lighter weights. By reducing the weights used, you can allow your body to sacrifice muscle. It's like a signaled response that you don't need as much muscle, because you are pushing lighter weights.

I'd stick with whatever reps you are doing, just as listed above, I prefer between 6-12, decrease rest times, go for extended sets and/or supersets, and control your eating.
 
Rodja said:
I never mess my my weight training while cutting. I increase cardio and decrease kcals and still train as hard as I can. When people see a huge loss of strength, they are generally overdieting. A modest decrease in caloric consumption along with increased activity will get you to your goals.
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exactly. if you only decrease average cals by 300-400 a day, and add 200-300 cals of cardio a day you don't see big strength loss and working out the way you normally do is best. Cut cals by 1000 a day and sure it sucks
 
EasyEJL said:
exactly. if you only decrease average cals by 300-400 a day, and add 200-300 cals of cardio a day you don't see big strength loss and working out the way you normally do is best. Cut cals by 1000 a day and sure it sucks
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I had a bad habit of cutting too many kcals and would have a 1:1 for LBM:Fat Loss. Supplementing 20g of BCAAs also really helps out to stave of catabolism.
 
That has always been my problem, I shoot for that 2-3lbs of loss a week and end up for the same 1:1 muscle:fat loss. On a cycle I can max out the gains and get 2:1 for gains, but it still means if I lose too much in cut then my net is small. This time i'm just clipping a little. with the lean mass i'm carrying now honestly its hard for me to not lose, which just seems silly
 
I shoot for just 1 lb per week, if that. I tend to have long (10-12 week) cuts and I rarely let myself get about 10 lbs above my comfort level. For the first few weeks, as I increase my cardio, I don't even cut calories; instead, I just let this expenditure and nutrient repartitioning kick-start the process.
 
my approach right now, which i am liking.

Is to use the big compound movements with the heavier weight(ie not weight you cant perform with perfect form) in the beggining with 6-10 reps, for instance with chest.

Then move on the circuit traing with lots of sets, not waiting much time in between with moderate weights. For instance bodyweight inner pushups.

Then going to high volume 15 reps sets for 7 on cable flies or any type of flies, for usually 7 sets.(ie FST-7)

With this type of variation you activate slow and fast muscle tissue while promoting large increases in growth hormone and testosterone in the blood from the compound movements, whilst also taking your cns to the limit.

By the end of this or anywork, you should be destroyed either way.
 
It is very important to lift heavy with low rep ranges during cutting, to preserve lean mass. There is nothing wrong with depletion workouts, metabolic workouts, and higher rep ranges... But it needs to be couples with heavy lifting and that is a MUST>
 
I also agree with the low rep range theory. I've read numerous studies that support the fact that because low reps with heavy weight cause more muscle tissue damage, there is a greater caloric cost in order to rebuild. However there is also literature that says optimal GH production is achieved via higher reps 6-12 especially using techniques like supersets, giant sets, forced reps ect. In the end its a tough call, personally I like the idea of using low reps most the time while throwing in a workout or two a week of higher reps. Variety is a good thing anyway.
 
I don't see any reason to lift differently than when you are bulking, just as I see no reason to lift differently on cycle vs off cycle. Your weights will go up slower or faster week to week, but your net goal and tradeoff between training for higher strength rep range vs training for more mass rep ranges shouldn't be different
 
I dont believe in proper 'cuts' at this stage, just slow 'recomps' and bulks. The only things that change for me are diet and cardio.

I clean up the diet, taper the carbs, but will only go into deficit 250-500cal, occassionally 750-1000cal, which is followed by a cal surplus day in the order of 500-750cal.
 
jakellpet said:
I dont believe in proper 'cuts' at this stage, just slow 'recomps' and bulks. The only things that change for me are diet and cardio.

I clean up the diet, taper the carbs, but will only go into deficit 250-500cal, occassionally 750-1000cal, which is followed by a cal surplus day in the order of 500-750cal.
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yeah, that reminds me I like being 500 cals over maintenance workout days (I workout first thing in the morning) and 1000 under on off days. Haven't done that in a while, but might as i'm having some recovery issues with cutting cals on workout days as well.
 
EasyEJL said:
yeah, that reminds me I like being 500 cals over maintenance workout days (I workout first thing in the morning) and 1000 under on off days. Haven't done that in a while, but might as i'm having some recovery issues with cutting cals on workout days as well.
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Thats a good idea. I dont count cals exactly, but naturally i tend to want to eat more on weightlifting days, and eat less on non-weightlifting days.
 
I've seen the best results going heavy like 5x5 with short rest periods and workouts that last no more than an hour. This is the best way to optimize fat burning hormones like growth hormone and testosterone and keep cortisol down. As well as stimulating epoc. I mix this with interval training as well to increase production of catecholamines. I will mix in some high rep stuff as well as it triggers more glycolysis alowing your muscles to store more carbohydrates . Sure diet is going to provide you with the most results but smart training is definetly key to a lean body.
 
i think the best advice for cutting is to keep with what you usually do what works for you
but at the same time, try not to go too crazy on the strength. most injuries come when trying to continue to make big strength gains while in a calorie depleted state

train like usual, but dont be surprised if your strength falls a bit or your joints hurt a bit etc. at this point dont push it just enjoy those abs

i find once stabilized at say 7%, 6% etc then after a while you will begin to make increases. but be safe

I dont agree with changing your program and doing a different rep range. If you usually do 4-6 reps for 10 months why would you suddenly change one day and start doing 15 reps? I see no use to this. I only see those poor tendons, joints, and ligaments saying $@$% now i gotta do 8 reps more than usual while not getting enough nutrients... aaahhhhh
 
fritzer said:
i think the best advice for cutting is to keep with what you usually do what works for you
but at the same time, try not to go too crazy on the strength. most injuries come when trying to continue to make big strength gains while in a calorie depleted state

train like usual, but dont be surprised if your strength falls a bit or your joints hurt a bit etc. at this point dont push it just enjoy those abs

i find once stabilized at say 7%, 6% etc then after a while you will begin to make increases. but be safe

I dont agree with changing your program and doing a different rep range. If you usually do 4-6 reps for 10 months why would you suddenly change one day and start doing 15 reps? I see no use to this. I only see those poor tendons, joints, and ligaments saying $@$% now i gotta do 8 reps more than usual while not getting enough nutrients... aaahhhhh
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ture that^^

i f*ed up my rotator cuff and my knees from lifting too heavy while cutting for a show and it put me out for two weeks. I lost 6lbs a week in those two weeks and by the time i got to the show, I had the swine flu, and had lost about 100lbs off my bench, 400 off my leg press, etc. I agree with the lift heavy side of the argument, I have awesome striations in my chest and I lifted heavy all the way up to the show. You have to keep tearing down the muscle to keep your body repairing itself and the best way to tear down the muscle is with heavy weights in the 6-12 rep range. And yeah diet is everything. I came into the show at 3%bf and i didnt do a minute of cardio
 
My opinion, I'd say its more in your diet when your cutting. To stay defined I always stay with high reps and excellent form. My entire workout seems like a superset with the minimal rest time that I give myself. Probably between different exercises I give myself only 2-3 minutes to get set up and begin the lift. That's just me though, I think the faster your moving the more calories your burning.
 
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