morphi
Tue, July 8th, 2008, 02:00 PM
What are your thoughts on progression while cutting? By progression, I mean trying to increase volume on one or more exercises each workout. (Volume = Weight X Reps X Sets)
I'm cutting but also trying to up my DB Bench Press (and pull-up and curl). I start with a given weight and do 6 reps X 6 sets. Then, next workout I do 8 reps X 5 sets (with the same weight). Then, 10 reps X 4 sets. Then 12 reps X 4 sets. After I reach 12 reps, I go to the next heavier DBs and start over with 6 reps X 6 sets.
Is this too much while cutting? Should I just try to keep volume steady while cutting?
mastover
Tue, July 8th, 2008, 04:09 PM
What are your thoughts on progression while cutting? By progression, I mean trying to increase volume on one or more exercises each workout. (Volume = Weight X Reps X Sets)
I'm cutting but also trying to up my DB Bench Press (and pull-up and curl). I start with a given weight and do 6 reps X 6 sets. Then, next workout I do 8 reps X 5 sets (with the same weight). Then, 10 reps X 4 sets. Then 12 reps X 4 sets. After I reach 12 reps, I go to the next heavier DBs and start over with 6 reps X 6 sets.
Is this too much while cutting? Should I just try to keep volume steady while cutting?
When you are on a hypocaloric diet, you simply do not have the recovery abilities to invite a higher volume of training. Basically, you are training with a diminished fuel source. Where will the extra fuel come from when you don't have any in reserve to support the extended physical work?
Drop the number of sets and exercises, always attempt to beat the previous week's weight, and keep workouts shorter. Keep workouts anywhere from 30-45 minutes.
Here's an example of what I might do on leg day in the offseason, when calories are in abundance:
Squats: 5x6-12
Hack Squats: 3x6-8
Uni-Lateral Leg Press: 3x8-12
Leg Curl: 3x4-6
Stiff Leg Deadlift: 3x8-12
Here's a sample leg day when I am precontest with a reduction in carbs and total calories:
Squats: 3x5-8
Hack Squat: 2x5-6
Sissy Squats: 2x8
Leg Curl: 2x5-6
Glute/Ham Raise: 2x5-7
JMHO :)
Hort
Tue, July 8th, 2008, 04:18 PM
When in that dieting sweet-spot where you can actually gain lean mass while in caloric deficit, I've found it entirely possible to increase volume or reps. I've managed to leg press 10x10's at 480 while eating 1000 below maintenance for example. It's hellish and you definitely need a rest day or two after, but it can be done.
I always try to push every set to near failure... it's just what works for me. So whether I'm lifting heavy 3 rep sets or 15 rep sets, I always aim for an extra rep or a few pounds over the previous workout.
I think this is partly because I recenter carbs and calories around breakfast and workout during a cut so that those meals aren't much different than when maintaining or bulking (except at extremes, of course, like 400g carb days).