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Thread: My routine, im cutting and want to maintain any mass and strength i can

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  1. #1
    Banned Reinier's Avatar
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    My routine, im cutting and want to maintain any mass and strength i can

    I`m losing about an lb a week.

    what i do now is
    chest/arms
    db flat bench press 3 sets
    Dips 2 sets
    skulls OR pulley tricep pushdowns 2 sets
    barbell curls 2 sets
    db hammer curls 2 sets
    Static holds 20 seconds 3 sets

    Legs
    smith squat (no rack ) 3 sets
    single legged leg extensions 2 sets
    leg curls 2 sets
    single legged bodyweight calf raises 3 sets
    weighted crunches 3 sets

    Back day A
    Deadlift 3 sets
    pullups 2 sets
    seated rows 2 sets
    shrugs 1 set
    db OH press 3 sets
    db side raises 2 sets
    side bends 2 sets

    back day b
    pullups 3 sets
    db rows 2 sets
    OH press 3 sets
    side raises 2 sets
    shrugs 2 sets
    side bends 2 sets

    I alternate back day a and b, doing one of them each week.

    My cardio consists of very regular basketball. now that the weather is clearing up i do it all the time. really no use getting on some stationary.

    any comments/suggestions are welcome.
    I work in rep ranges:
    8 for most
    15-20 for squats
    10-12 for deads
    10-12 for calves
    10-12 for side bends
    10-12 for abs

  2. #2
    Banned Reinier's Avatar
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    I need to learn correct form for db rows, im not sure im doing them right.

    any good links or explanations?

  3. #3
    Extremely Disturbed
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    I'd keep the reps low (max 6) and keep the sets at 2 while cutting to preserve strength and mass. Here are some links.

    Bent over dumbbell rows
    http://www.efitnessprograms.com/demos/bentdbrow.html (allow page to load completely)

    One-arm dumbbell rows
    http://www.efitnessprograms.com/demos/1armdbrws.html (allow page to load completely)
    http://www.gymamerica.com/gti/exerci...di_222,00.html
    H

  4. #4
    Banned Reinier's Avatar
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    thanks for the links those seem very good
    6 sound good.
    are you sure about only 2 sets, even on the main exercises?
    also shouldn`t i keep reps higher for legs?
    Last edited by Reinier; 03-31-2002 at 04:19 AM.

  5. #5
    Banned Reinier's Avatar
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    tssss i asked a question there.
    *bump*

  6. #6
    Extremely Disturbed
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    Sure, raise it to 8-10 for legs. For your compound movements I think 2 sets is enough (take a look at CBates' journal. He is presently cutting and is doing two sets for all or almost all of movements and he seems to be preserving strength throughout <someone correct me if I err too much). Granted what works for him may not work for you, I say keep the volume and reps down since subtracting calories from your diet when cutting diminishes your overall recuperative powers.
    H

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