Good weight lifting programs while cutting?

Mazintrov13

Hi I am currently in maintenance calories doing PHAT however I would like to lose a bit more fat and will be cutting Cals soon I feel like this program will be too much and I will burn out ? Are there any good programs with a bit less intensity ? I was thinking strong lifts 5x5 because I don't have to worry about hypertrophy sets so much ? Tia

DopeItUp

I prefer something with less volume (and potentially frequency) when cutting so something simple like 1-5x5 with minimal accessories (I tend to stick to the big ones like pull-ups and rows). I've had good success maintaining strength and mass while cutting this way. Too much volume while cutting and my strength drops like a rock.

XavierNusum

Google Lift-Run-Bang. Paul Carter has awesome programming!!

DavPul

Dance with them that brung you. I like to keep the program about the same but with cut backs in max weight lifted when I feel that I have to. Maybe a few less sets if I'm getting fatigued sooner, but if that's the case it's likely my deficit is too aggressive.

sjohnson__1

I had incredible success doing the following:
Training day 1: Heavy Pull (Heavy = aiming for strength and power rep ranges; no more than 6 reps on working sets, sometimes as low as two)
Training Day 2: Heavy Push
Training Day 3: Legs (heavy week 1, hypertrophy week 2 -OR- if you want to add a 6th day, do Heavy then Hypertrophy on day 6)
Training Day 4: Hypertrophy pull
Training Day 5: Hypertrophy push

The 5 day split left plenty of flexibility for when things (life) got in the way. I had a structured rest day usually after leg day, but my second rest day was used whenever I needed it.

My results? Well I added 2lbs of LBM while cutting over 7% bf and losing 25+ lbs so far.

sjohnson__1

DavPul wrote: »

Dance with them that brung you. I like to keep the program about the same but with cut backs in max weight lifted when I feel that I have to. Maybe a few less sets if I'm getting fatigued sooner, but if that's the case it's likely my deficit is too aggressive.

I'd agree here, as I only changed up a bit of my accessory work to minimize too much volume. However, I kept carbs pretty high (200+g's) on my cut, and ate plenty of protein (about 1.25-1.35g's per lb of LBM).

LolBroScience

Same programs that would be effective while training to increase mass/strength. Generally, just a reduction in volume.

Mazintrov13

Thanks everyone for the advice ! I think I am going to focus on maintaining my strength and drop some accessories I also plan on adding in 2 days of bodyweight hiit and one day of steady state cardio. When I have cut previously I've always cut carbs so I'm thinking this time I'll keep carbs relatively high to keep up with my training and see how it goes

arditarose

Oooh. Yeah, something besides PHAT for sure. I felt like death doing PHUL on a deficit and that's even less. I didn't mind 5/3/1 while cutting but I know other's don't agree that it's great. 5x5 may be better.

matthewhaley02

I'm cutting right now running PPLPPL-R
I hit my shoulders on leg day instead of push day though .

It's a great program and you can try and maintain 5x5 on the main lifts. Just make sure volume is high if you want muscle/definition. I try and hit 4 sets of 10-12

JoRocka

Unless I'm shifting my training focus- my training plan stays the same- I only change my cardio.