Low Or High Reps When Cutting?

liams987

Hi, have never done a cut, been bulking for a while but have always been curious whether to do high reps for muscle gain, or low reps (to keep as much strength as possible while cutting?

cajuntank

Keep doing whatever program you've been doing and enjoy as programmed. If recovery for "next" workout starts to suffer due to being in a caloric deficit, then look at reducing sets to aid in recovery. Hopefully your program provides you with a good mix of intensities and rep ranges over time whether that is undulating weekly or over several meso-cycles in a block.

J72FIT

Keep your weights, reps and sets generally the same. Reducing overall volume can be helpful if you notice energy levels dip. But keep the weights heavy and the reps on the lowish (6-8) side for the most part.

kwtilbury

I echo what's already been said. Really, the only thing you should do is lower expectations. You're not going to make as big of gains (or any at all) in a deficit compared to maintenance or surplus.

richln

y not both? Lyle McDonald's general recommendation is that volume and frequency should be the first thing to reduce if you are struggling.
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html/

DopeItUp

richln wrote: »

y not both? Lyle McDonald's general recommendation is that volume and frequency should be the first thing to reduce if you are struggling.
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html/

This. Keep the weights heavy but cut volume/frequency as needed. It has worked fantastically for me.

liams987

Well its good to know the overall opinion that i can keep doing mt heavy sets whilst hypertrophy training. Just need to remember to lower the volume eventually. Thanks guys!

Dr1nkbleachndye

it's more about heart rate. So whatever you need to do to keep it elevated is what's gonna work best for you.

In theory though if you are keeping your heart rate higher and rest intervals shorter, you will have to back the weight off and will eventually be limited to volume over strength

LaMartian

Not really. Elevated heart rate might make you burn more calories, sure, but that's the part that matters - the calories. Burn more than eat = weight loss. So either add more calorie-burning activities or eat less food.

J72FIT

But the op is in a cut. So the calories are already addressed.

DopeItUp

shotcretecity wrote: »

it's more about heart rate. So whatever you need to do to keep it elevated is what's gonna work best for you.

In theory though if you are keeping your heart rate higher and rest intervals shorter, you will have to back the weight off and will eventually be limited to volume over strength

Ummmm, no.

thefuzz1290

You won't keep your strength in a cut, unless you're extremely obese (which you're obviously not), or if you're using some pharmaceuticals. Granted I'm not in the shape I used to be in, but last time I did a cut, I kept my workout the same and added extra low impact cardio (20-30 minutes on treadmill or stepper) with a slight calorie reduction.

J72FIT

thefuzz1290 wrote: »

You won't keep your strength in a cut, unless you're extremely obese (which you're obviously not), or if you're using some pharmaceuticals. Granted I'm not in the shape I used to be in, but last time I did a cut, I kept my workout the same and added extra low impact cardio (20-30 minutes on treadmill or stepper) with a slight calorie reduction.

You will keep your strength. The key is to reduce volume and frequency...

thefuzz1290

J72FIT wrote: »

You will keep your strength. The key is to reduce volume and frequency...

Well shoot, I did something wrong last time lol.

DopeItUp

thefuzz1290 wrote: »

You won't keep your strength in a cut, unless you're extremely obese (which you're obviously not), or if you're using some pharmaceuticals. Granted I'm not in the shape I used to be in, but last time I did a cut, I kept my workout the same and added extra low impact cardio (20-30 minutes on treadmill or stepper) with a slight calorie reduction.

A reasonable deficit combined with keeping intensity high will go a long way to retaining strength in a cut. I cut 40lbs last year without losing a pound off of my total. I'm sure if you're a monster with a 1500+ total, or someone really lean, something may have to give in a cut but for 95% of lifters it's not a real problem.

thefuzz1290

Several years ago, I cut from 25% bf to about sub 15% bf and lost 10-15lbs off my main lifts. Now that was in 2 months, so maybe I cut too quickly and lost strength.

Dr1nkbleachndye

DopeItUp wrote: »

shotcretecity wrote: »

it's more about heart rate. So whatever you need to do to keep it elevated is what's gonna work best for you.

In theory though if you are keeping your heart rate higher and rest intervals shorter, you will have to back the weight off and will eventually be limited to volume over strength

Ummmm, no.

I misread the OP, but thanks for the abrasiveness. I'll save what abrasiveness I can offer pertaining to your advice.

liams987

thefuzz1290 wrote: »

You won't keep your strength in a cut, unless you're extremely obese (which you're obviously not), or if you're using some pharmaceuticals. Granted I'm not in the shape I used to be in, but last time I did a cut, I kept my workout the same and added extra low impact cardio (20-30 minutes on treadmill or stepper) with a slight calorie reduction.

I understand i will lose strength. Im think of doing a cut to about 8% bf over 20 weeks later this year, but hopefully keeping most of my strength.

cgvet37

I'm cutting right now and my strength has been continually increasing. I don't focus on a paticular set and rep range. I may do 4 sets of 10 reps for a month, then 5 sets of 5 reps the following month. The programs I work were written by my trainer. When not on one of his programs, I make my own routines. It works for me.