HOW TO CUT

right am slightly confused as i have asked many people this question and have got diferent answers i a 5"7 and 13 stone i am not as lean as i would like to be i am doing a lot aof intense cardio 5 times a week but i want to know is how  should i weight train to lose excess fat and gain lean muscle should i do low weights and high reps eg. bench press 4x15(roughly 40kg) or should i stick to my normal routine 4x10-12 eg. bench press (roughly 80kg) i have also started a course of eqopise and masteron do u think this is a good decision n e info would be appreciated

and 1 more question i forgot to ak is if muscles are really sore the next day after work out does this mean u will gain muscle from that workout

sore muscles are normal the day after a workout, and yes as long as your in a positive nitrogen state then your muscles can still grow (regular protein intake)

As for the rep range then personally i dont think it really makes much of a difference just train with what works for you, cutting is mroe about being in a calorie deficit, through takign part ion exercise and consuming less calories than you expend

ive always gone with text book high reps but am slowly questioning this more and more after seeing people achieve amazing results without doing so

Pls elaborate what you mean.

S777


ive always gone with text book high reps but am slowly questioning this more and more after seeing people achieve amazing results without doing so

S777


ive always gone with text book high reps but am slowly questioning this more and more after seeing people achieve amazing results without doing so

I read an interesting article about this recently, saying that contrary to popular consensus it is actually beneficial to use lower reps on the heavy compound lifts for cutting. It's a good read:

http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/death_match_you_vs_your_body

JOURNAL
 
"I went on to lift 128 kg for 1 rep with extremely poor form but I was lucky enough to survive" - Rob Reynolds

^^ cant access that at work but will have a read later.

My weight training doesnt change, I stick to 3x week, the only thing that changes is some added cardio and my diet.

"Get big or die trying"

I haven;t read the above link but I am guessing it says this:

When cutting your goal is to KEEP muscle, not build it, this means using high weights to 'fool' the body into defending itself against this stress by keeping muscle.

It's a veiw I agree with. Train heavy, keep the volume reasonably low and then do a spread of energy systems work and change your diet according to you needs.

Either way go slowly at first, fat is a lot easier to loose than muscle is to gain so don;t go dropping cals or upping cardio to quickly.

Drew Price BSc MSc
Nutritionist and S&C coach
facebook.com/DrewPriceNutritionist
 
 
 

Drew Price


I haven;t read the above link but I am guessing it says this:

When cutting your goal is to KEEP muscle, not build it, this means using high weights to 'fool' the body into defending itself against this stress by keeping muscle.

It's a veiw I agree with. Train heavy, keep the volume reasonably low and then do a spread of energy systems work and change your diet according to you needs.

Either way go slowly at first, fat is a lot easier to loose than muscle is to gain so don;t go dropping cals or upping cardio to quickly.

Are you a psychic or something mate? Lol, yeah that's what it says basically. It does make sense alright. It also goes on to recommend using supplemental BCAAs when cutting because you want your body to get its amino acids from other sources than your muscles (or something...), what do you make of that Drew?

JOURNAL
 
"I went on to lift 128 kg for 1 rep with extremely poor form but I was lucky enough to survive" - Rob Reynolds

It also goes on to recommend using supplemental BCAAs

is that before or after they mention that the t-nation shop happens to sell BCAAs?

CitizenKane

Are you a psychic or something mate? Lol, yeah that's what it says basically.

That's pretty 'on message' for t-nation

CitizenKane

It does make sense alright. It also goes on to recommend using supplemental BCAAs when cutting because you want your body to get its amino acids from other sources than your muscles (or something...), what do you make of that Drew?

I am a fan of this way of doing things but most trainees don't really get what 'heavy' really means, it is easier for them to go with higher reps. Disagree?

How many people know their true one rep max for a movement and work it back from there. if you;re doing 3-5 reps in a set the margin % wise of your 1RM makes a difference to the efficacy of the set, moreso if total volume is low.

It should also be noted that the reps should be low and explosive.

Re: BCAA's, when cutting
Keep protein high, keep the sources clean and of high quality
Use peri training nutrition
...this will keep the muscle tissue from being broken down
Possibly think about using leucine if you're one of those people that doesn't hold muscle well.

BCAA's become more useful at very low nutrient intakes.

Drew Price BSc MSc
Nutritionist and S&C coach
facebook.com/DrewPriceNutritionist
 
 
 

Yeah sore muscles or DOMS as it is known is normal bro.

I would get your diet right, training down (include lots of compound movements...squat deadlift snatch etc...) and for that little extra fat burning do some high intensity interval training or tabatas in the morning before your 1st meal.

I find that using the rowing machine is excellent for tabatas. Have a look here for info on them http://www.muscletalk.c...cle-tabata-training.aspx

Workout For Muscle
Lightweight Baby
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BW 16st (224lbs) 101kg
BF 15% and lowering
Bench 120kg 3 reps
Squat 220kg 3 reps
Dead 200kg 3 reps