Maybe this is too simple an analysis...but it does it really matter whether you use high reps or low reps for cutting?
If you take in less calories than you burn, you will lose weight. I think we can all agree on that. Therefore the high reps/low reps is more or less an academic debate no?
In regards to keeping muscle and recovery it should be the same. I doubt there is noticable difference between doing 5 sets of 5 and doing 5 sets of 15...all other things being the same. The fifteens are going to be noticably lighter than the five's but longer, thus stressing the muscle in a different way. In other words I don't believe you are going to burn more calories with one type of training enough to make a significant difference overall. Were that possible, we wouldn't need to diet that much. We'd simply train one way for mass and then the other way for cutting.
You can train long or hard but generally not both. If you find that one type of training is more stressful extra rest days or taking in more calories on the days you train could alleviate that...or you could simply switch over correct?
I've always been a fan of KISS (meaning not overthinking it)...it's not rocket science. Train, eat and rest. If you hit a plateau work with those variables until you grow again or lose weight depending on your goals.. And the longer you train the more you should learn about how your body responds.
Unless you are getting ready for a show, I don't see how this wouldn't work.
But maybe I'm missing something...?
Last edited by Songsangnim; 01-07-2007 at 10:47 PM.
You're missing something.
On a cut, the body wants to toss LBM to conserve energy, particularly as you get very lean.
Now, at higher levels of bodyfat, and particularly if you're a newbie, sure, eat a little less and move a little more, you'll drop weight. Iron cardio can be used to create a significant portion of the caloric deficit.
But as you get leaner and leaner, you need a stronger signal to tell the body it really needs to hang onto that muscle, and lifting a light weight over and over and over won't send this signal. You need a big muscle to lift a big weight. So you need to lift that big weight so the body understand you need that big muscle.
My second point is this. Most people don't want to get extremely lean as in contest shape. Apart from other issues that's impossible to maintain constantly. Which is why I mentioned getting ready for a show as an exception. (Apropos of what we are discussing here... you look amazingly ripped for a natty in that avatar. Don't you find that difficult to stay that lean for a long time...or do you?)
Keeping that in mind, couldn't higher reps (10-15) work well to par somebody down to say about 10% or so bodyfat (male that is)? I'd think most people on this site would be happy with that,to say nothing of the average person.
Last edited by Songsangnim; 01-08-2007 at 12:15 AM.
I love bulking. <eats cookie>
I could easily maintain about 5 lbs heavier than my pix. And thank you very much for the props!
Okay, since I'm planning to start my cut in a week, let's get a plan of attack going here.
I begin with somewhat higher volume - I'm at about 20% bodyfat, so I'm not lean enough yet to worry hugely about LBM. I get in a mix of higher rep (aka "metabolic" type work) and lower rep work, while gradually building up my cardio base and on a modest deficit.
As I drop fat, I gradually ease off the reps, focussing on slower negs and shorter sets to hang onto LBM, and easing up into the higher intensity types of cardio (HIIT, Tabata, hill repeats...).
Sound like a plan to you Jimmy?
I'll be posting it up in my journal, and I'll pm you an invite when it's up.
Higher reps have nothing to do with fat loss.
Don't like the workout routines either. Not a very good article IMO.
Plus saying 8-12 reps is for fat loss discredits the entire article.
"Editors Note: This article was written with the beginner in mind. It is for someone who has not grasped the fundamental concepts of exercise and how to apply them".
This alone cracks me up once they list a workout routing that will confuse most trainirs let alone a beginner.....terrible article.
Last edited by Mackeys; 01-08-2007 at 05:42 PM.
Your indepth analysis is most helpful. If you'd actually spend some time to type out a meaningful post I might take you seriously.
Don't respond if you plan on making another quick reply. Your post will be edited.
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what is your input on diets, im using a high protien/fat very low carb approch with 1 full cheat day on the weekends, my diet consists of alot of eggs, cottege cheese, beef, chicken, tuna, peanuts, peanut butter, OO, vegys, and the occasional fruit for the workout. i know some people are for and some are against this type of dieting, built i believe is for it.
im going to guestimate im getting 250 grams protien per day, 100 grams of fat, and sub 100 grams of carbs.
as you both seem to agree, using heavy weight and low reps, but then again i ALWAYS use heavy weight and low reps. no strength loss 2 weeks in, but not much change other then stomach bloat gone.
2000 or bust
peanuts arent daily and the only dairy is maybe 1 cup of CC a day. your not a fan of apples and bananas?
2000 or bust
My guess is that apples and bananas are higher in carb, and that berries, in addition to being lower carb and higher in fibre, are high in antioxidants.
better start reading this "advance sports nutrition" book i purchased, im 15 pages in and this stuff IS advanced LOL! the author reccomends 4-600 grams of carbs daily for strength athletes lol
anyways back on topic sry
2000 or bust
oh lol i know man i know there not dairy, ill pick up some berrys for sure.
2000 or bust