progressive overload while in a caloric deficit

GoldenEye_

I've been exercising regularly for about a month now and lately have been feeling like adding more weight to my dumbbells and making my no-weight resistance exercises tougher (add ankle weights etc) and longer. I am looking to lose about 5 kg/ 10 lbs more before I want to go into recomp. This whole exercising thing is actually starting to become really fun and that's where my doubts come into play.

I'm eating about 1.4 gram of protein per kg of bodyweight a day, eating about 1300 calories a day + half of my exercise calories. I'm 5'8" and currently have a bmi of 21.

My workout schedule is:
-2 days lower body: 1 Day pilates based exercises for 45 minutes, one day weights up to 12 kg/26.5 lbs (bulgarian squats etc.)
-2 days upper body (45 minutes): Exercises like bicycle crunches, lots of plank type things, leg extentions etc. I also add exercises like side and front raises and mason twists that I do with weights
-Repeat.

Can anything good come from making my workouts tougher at this point or am I just setting myself up for injury if I do that? I asking this since I obviously can't build muscle while I'm in a deficit like this. Since I started with pretty light weights it might not be such a problem though? Do you have any advice?

sardelsa

You want to be progressing in your lifting over time... no matter if you are in a deficit, maintenance or bulking (especially). Doing the same weights day in and day out and not challenging yourself will not be nearly as optimal in a deficit for retention (or in some cases building) of muscle. You definitely do not want to be lifting so heavy or adding so much volume that you are losing form or having problems recovering, and in some cases if you are in a deficit you can start to lose strength in some lifts but it does not sound like you are near that point.

RoxieDawn

Sounds like you are at a good starting point to pick a more structured program. We don't want to be doing the same thing expecting different results, and results come from increasing and challenging over time.

Being safe and doing all exercises using proper form is the best thing you can do for your training and over time progress to reach your desired results. Picking a structured plan will have your rest days planned out for optimal recovery and building.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Side note, my strength suffers in a calorie deficit, or let me say the longer I spend in a calorie deficit. I usually finish losing weight at what point I can no longer progress weight wise and then move to another goal.

GoldenEye_

Thank you both. I had previously been reading about how there is a much bigger risk of injury while in a deficit and I needed to be sure I was playing it safe. I guess the getting stronger while not gaining muscle in a deficit part is what confused me, which is why I started reading up on it on several websites. To be honest I'm still not completely sure how that works. Is it because of muscle memory?

@RoxieDawn I am actually reading the strong curves book (not where I read about the increased injury risk), which I will start the program of when I'm finished (or rather ease into it as I'm also really enjoying what I am doing now).

So I'm basically good if my recovery time is still quick and I'm not losing strength? (for future reference)

cwolfman13

GoldenEye_ wrote: »

Thank you both. I had previously been reading about how there is a much bigger risk of injury while in a deficit and I needed to be sure I was playing it safe. I guess the getting stronger while not gaining muscle in a deficit part is what confused me, which is why I started reading up on it on several websites. To be honest I'm still not completely sure how that works. Is it because of muscle memory?

@RoxieDawn I am actually reading the strong curves book (not where I read about the increased injury risk), which I will start the program of when I'm finished (or rather ease into it as I'm also really enjoying what I am doing now).

So I'm basically good if my recovery time is still quick and I'm not losing strength? (for future reference)

A lot of initial strength gains are simply a result of neural adaption and recruitment of existing muscle fibers that weren't previously being used that way. These kinds of strength gains can continue on for sometime before one would need to add muscle mass to go further.

And yes, you're going to have better and more efficient results following a structured program like Strong Curves, etc...doing you own thing actually comes with a greater risk of injury as well as issues with muscular imbalances, etc. and is just less efficient as programming your own routine requires quite a bit of knowledge. Even seasoned lifters that I know typically either follow a structured program or have someone else draw up their programming as left to their own devices, they would tend to focus on movements they like and let one's they don't like fall by the wayside...

RoxieDawn

cwolfman13 wrote: »

GoldenEye_ wrote: »

Thank you both. I had previously been reading about how there is a much bigger risk of injury while in a deficit and I needed to be sure I was playing it safe. I guess the getting stronger while not gaining muscle in a deficit part is what confused me, which is why I started reading up on it on several websites. To be honest I'm still not completely sure how that works. Is it because of muscle memory?

@RoxieDawn I am actually reading the strong curves book (not where I read about the increased injury risk), which I will start the program of when I'm finished (or rather ease into it as I'm also really enjoying what I am doing now).

So I'm basically good if my recovery time is still quick and I'm not losing strength? (for future reference)

A lot of initial strength gains are simply a result of neural adaption and recruitment of existing muscle fibers that weren't previously being used that way. These kinds of strength gains can continue on for sometime before one would need to add muscle mass to go further.

And yes, you're going to have better and more efficient results following a structured program like Strong Curves, etc...doing you own thing actually comes with a greater risk of injury as well as issues with muscular imbalances, etc. and is just less efficient as programming your own routine requires quite a bit of knowledge. Even seasoned lifters that I know typically either follow a structured program or have someone else draw up their programming as left to their own devices, they would tend to focus on movements they like and let one's they don't like fall by the wayside...

This.

chispaza

I have been doing StrongLifts 5x5 while in a calorie deficit. When I first started I was able to easily get the noob gains. I have been at it for almost 4 months now and the progression has definitely slowed quite a bit but I am really focusing on losing these last 10 or so pounds and then I will start focusing a lot more on progressing on my lifts. I haven't had any issues with injury while lifting in a deficit but I am very careful to make sure that I have good form, Etc.

jessef593

Go for progression. You may not build muscle in a deficit, but increasing your capabilities is always a good thing, plus it’ll come in super handy when and if you go into a surplus.

HoneyBadger302

cwolfman13 wrote: »

A lot of initial strength gains are simply a result of neural adaption and recruitment of existing muscle fibers that weren't previously being used that way. These kinds of strength gains can continue on for sometime before one would need to add muscle mass to go further.

And yes, you're going to have better and more efficient results following a structured program like Strong Curves, etc...doing you own thing actually comes with a greater risk of injury as well as issues with muscular imbalances, etc. and is just less efficient as programming your own routine requires quite a bit of knowledge. Even seasoned lifters that I know typically either follow a structured program or have someone else draw up their programming as left to their own devices, they would tend to focus on movements they like and let one's they don't like fall by the wayside...

Pretty much this. I've worked out and been in structured training programs for years and years, and I still hire a trainer to put a plan together for me. I never actually workout with my trainer, he simply takes my goals and suggestions on what I'd like to do/accomplish and chooses the specific exercises to help me get there. This has worked pretty well for me.

I'm in a somewhat similar place in that I'm regaining muscle (year-long injury related) but also needing to lose fat. I'm only eating at a very slight deficit, and while the weight isn't dramatically disappearing, weekly photos and measurements prove that things are progressing (fitting of my clothes, too). Scale not so much.

If losing weight is more of a priority for you, then chat with your trainer about that. For me, fitness comes over the weight issue, so that's priority number 1 for me, and I just have to accept that the weight coming off is going to be slow.

BJSwail

You're getting stronger from your nervous system adapting, your body is becoming more efficient. Your workouts will have less impact if you do not increase intensity. Don't be afraid of heavier lifting just always make small increases in seight, never big jumps.

GoldenEye_

This has been extremely insightful. I will definitely continue to exercise in a progressive manner and start my first lifting program in about a month or so. I'll first need a barbell for Strong Curves or at least another heavier adjustable dumbbell and pile it up for things like hip thrusts. My 33 lbs dumbbell isn't going to suffice here... (I'm really not much of a people person, so going to an actual gym would be incredibly discouraging to me).

You will probably hear back from me with other newbie lifter questions when the time comes Thanks everyone!