routine for maintaining muscle while cutting.

[Aslin]

Mon
Back Squat
2x5

press/bench
2x5

row
2x5

DL
1x5

Wed
Back squat
2x5 (90% of monday and fri)

press/bench
2x5 (same as mon)

pullups
4xBWx10

Fri
BS
2x5

Bench/press
2x5

Row
2x5

*some assistance work such as dips/bicepts etc....

I usually throw in a 1rm for one exercise each workout after i've completed my working sets.

just looking for a critique really, thanks.

[TrackJunkie]

That looks just fine to me.

[jacob cloud]

Makes sense, if you can stick to such a low volume without getting bored. What diet will you be following? I assume it's something with a fairly serious caloric deficit?

[Aslin]

thx for input

I'm following a TKD ketogenic diet www.bodyrecomposition.com , its a low carb diet with about a 500 cal per day defecit. The workout actually takes a rather long time, the 2x5 squats really take it out of me lol, i usually need a good 5mins rest inbetween working sets... Hate dieting :(

[Force Production]

Why do assistance for tri/bi when those are used in the core exercises? Why so much volume and frequency on the squats? why DL AND rows? I'd just do DLs. You could also choose to do 3x3 if you find that easier.

[jacob cloud]

DLs don't provide enough upper back stimulus for many people. This is coming from a 500+ DL'er who has miserable amounts of upper back muscle. Wish I had been doing rows the whole time.

I am on the fence about the dips/bicepts stuff. If you want to do it, fine, if not, fine. I doubt it will make much of a difference either way.

I didn't catch the 1RM efforts the first time - I think that's a horrible idea.

[Force Production]

DLs don't provide enough upper back stimulus for many people. This is coming from a 500+ DL'er who has miserable amounts of upper back muscle. Wish I had been doing rows the whole time.

Yeah I can see how you can think that. Been thinking of maybe doing rows in the future for more upper back stimulus, but what about pull-ups/chin-ups?

[jacob cloud]

Yeah I can see how you can think that. Been thinking of maybe doing rows in the future for more upper back stimulus, but what about pull-ups/chin-ups?


If the OP can already do 4x10 pullups, much heavier rows might be required (or weighted chins/pullups). Since I can't do anywhere close to 4x10 BW pullups right now, that wouldn't be an option for me, personally. I have a shoulder issue that pull/chins seem to irritate, but rows actually feel great. This is one of those things that ends up being pretty individualistic.

[Aslin]

If the OP can already do 4x10 pullups, much heavier rows might be required (or weighted chins/pullups). Since I can't do anywhere close to 4x10 BW pullups right now, that wouldn't be an option for me, personally. I have a shoulder issue that pull/chins seem to irritate, but rows actually feel great. This is one of those things that ends up being pretty individualistic.


agreed, I have a lot of asymmetry in my lifts because i've been lifting heavy since I was 17, I did the shitty bodybuilder programs you see everywhere because I didnt pick up on SS until about 4 months ago, hence I have weak legs compared to upper body.

on the dips/biceps/triceps issue, I wholeheartedly agree, I just cant seem to kick these 3 isolation exercises out due to my own vanity and weakness. That's why I do them last thing on a Fri.

[Aslin]

.

I didn't catch the 1RM efforts the first time - I think that's a horrible idea.

Can you elaborate please? I thought it would be a good idea for extra intensity to help compensate for the less volume....

[jacob cloud]

Even on a caloric excess, it's easy to go for 1RMs too often. I'd rather see sets of 3 (vs 5) if you're worried about losing absolute strength, which I doubt will happen. I'd have to think about it to be sure, but off the top of my head, I'd say I don't really think going for 1rm's more than 1-2x/month is a wise investment of training time and effort. A 1rm is very tough on the CNS, your mental state of mind, and your joints/muscles. Considering form typically breaks down on true 1RMs as well, it is likely to hurt your form if done too often. Just doesn't make sense to me.

[Aslin]

Even on a caloric excess, it's easy to go for 1RMs too often. I'd rather see sets of 3 (vs 5) if you're worried about losing absolute strength, which I doubt will happen. I'd have to think about it to be sure, but off the top of my head, I'd say I don't really think going for 1rm's more than 1-2x/month is a wise investment of training time and effort. A 1rm is very tough on the CNS, your mental state of mind, and your joints/muscles. Considering form typically breaks down on true 1RMs as well, it is likely to hurt your form if done too often. Just doesn't make sense to me.

Thanks, I did a 1rm on the squat last fri and broke my balls trying to get my normal 2x5 on mon, maybe Fri was a facor (was worrying of muscle loss)... How would you work in sets of 3 to a week?

[jacob cloud]

Honestly, I don't know enough about your training history and current level of advancement to give any meaningful advice, but I think something like this would be a good place for 5/3/1 (for an intermediate to advanced lifter) or just do 3x3 work sets on the big lifts in a schedule similar to what you have posted. Or you could do 5's Monday, 3's Friday, whatever. It doesn't really matter - if you lift heavy, eat enough protein, and don't overdo it, you'll keep most of your muscle while losing your fat. If you don't eat enough, or you go nuts with the training, you'll end up losing more muscle than you'd like. Again, this is all personal. If you've been lifting for awhile, you already know what you need to do, right? Don't sweat the details too much.

[TTT]

only one thing to add.

there is no "t" in the word bicep.
that goes for the other guy that said it too. :)

[jacob cloud]

Correct, there should be 3 T's, and an "ical." I forget sometimes and get lazy online.

Biceptttical. BICEPTTTICAL!


God, I need to go do some curlz.

[stronger]

no, it's bicepts

[gzt]

But remember: the plural is "bicipites". Seriously.

[misspelledgeoff]

gzt is right. I read it on teh interwebz.


But remember: the plural is "bicipites". Seriously.

[dankid]

A few questions.

Height?
Weight?
BF%?
Waist measurment?

5rm or "working" weights on your lifts?

What were you doing before this cut?


There are MANY ways you can make this cut go well. It all comes down to how much you "need" to lose, and how fast. But with a 500 calorie deficit, your losses are going to be SLOW. If thats the case, you can probably continue to build strength if you do things right. Otherwise, a "maintanence" program may be better for short term rapid fat loss.

Also you mentioned a "ketogenic" diet. I think this is a horrible idea with only a 500 calorie deficit. If you are gonna go ketogenic, do it for 2-3 weeks max, and make it count. Lyle's Rapid Fat loss or Ketogenic protocol would be better.

Lastly, check out Leangains.com It may work for you well, or it may not. And adding in LOW intensity steady state cardio is an easy way to increase the deficit (and therefore weight loss) without impeding on recovery. It may actually help with recovery. Something like 20-30 mins walking at 3.0 speed and a 5-10 deg incline seems to work for me.

But ya, answer the above questions and we can give you much better advice.