What are cutting and bulking?

Phaedra2014

I see your pictures (and you all look amazing!) and I read these terms but what do they mean and involve?

What do you first?

How do you choose your goal?

What work needs to be done?

livingleanlivingclean

You choose your own goal!

My husband and I do bodybuilding comps. We only got in to that after I'd lost lots of fat (through diet and weight training), and started to love seeing my physique change.
Training intensified, muscle was grown, then we prepped for shows. We've been "bulking" (I prefer growing) for most of this year to improve our physiques for next year. At the moment we're doing a mini cut (losing fat) just to get a better idea of what's underneath and to get a bit closer to our required stage weight.

If I wasn't involved in bodybuilding, I wouldn't be so intent on the growing part. I'd be happy maintaining muscle and bf% and not training like such a mad woman!

Phaedra2014

Thanks! So basically you get to your body fat % goal and then work on developing more muscle.

I'm far from that place but at least now I know the order in which one gets about this.

AllanMisner

People bulk and cut when they want to achieve a certain physique (usually at a given point in time like a bodybuilding competition or beach vacation). It is the most effective way to get to a given bodyfat percentage at a given date. What that goal is depends on the individual.

Phaedra2014

I'm still at a 22%BF so I'd need to lower that some before I focus on the other part.

livingleanlivingclean

I'm still at a 22%BF so I'd need to lower that some before I focus on the other part.

Not necessarily. Being lean isn't going to help you gain muscle. If you want to stay as you are but try and build muscle, go for it.

missADS1981

many people go through a bulking phase during the winter months. it give us time to focus on the heavier lifting and not so focused on cardio/super cleat dieting. In the winter I aim for more calories to put on more muscle mass from lifting heavier. as i get closer to spring i begin to cut, or focus a bit more on my bf% lower to reveal all the hard work under any fat i have

uconnwinsnc

People cut/bulk in phases because it is impossible to cut only fat and bulk only muscle. You also can't really do both at the same time. So you'd cut first to lower bf% (and unintentionally lose some muscle), then you'd bulk. You'll gain muscle and some bf when you bulk. The goal is to cut more fat and bulk more muscle in the long run.

livingleanlivingclean

many people go through a bulking phase during the winter months. it give us time to focus on the heavier lifting and not so focused on cardio/super cleat dieting. In the winter I aim for more calories to put on more muscle mass from lifting heavier. as i get closer to spring i begin to cut, or focus a bit more on my bf% lower to reveal all the hard work under any fat i have

You don't have to focus on cardio or "super clean" dieting to cut....it doesn't have to be that painful.

AJ_G

The main reason for bulking and cutting is how it affects the human body. No matter how hard you lift and how much protein you eat, your body will not build muscle unless you are eating more calories than you burn every day, this is referred to as a caloric surplus, and when you bulk, you eat at a caloric surplus for an extended period of time. This results in an increase in muscle mass, but also a slight increase in fat. Once you've reached your bulking goal, it's time to cut to get rid of the fat you put on during your bulk. When you cut, you eat less calories than you burn everyday resulting in fat loss, and unfortunately slight muscle loss. You can keep muscle loss to a minimum during a cut by consuming an adequate amount of protein, and lifting heavy during the cut.

Phaedra2014

I think I need to lower my BF a bit more and lose some extra weight before I start this new journey.

I read a lot of posts that use the phrase "lift heavy." Is lifting heavy relative to the individual or is there a set standard after which one is lifting heavy?

I strength train but my heavy may not be (actually, definitely isn't!) your heavy but it is heavy for me. Next month I'm sure I will be able to tack on more pounds to today's weight.

But really, how heavy is heavy when it comes to lifting and cutting, or bulking for that matter.

I guess I'm asking how heavy do I need to lift to cut body fat? I know the body is made in the kitchen and i follow that protocol but exercise plays its part too.

uconnwinsnc

Heavy for you, not for someone else. You don't want to be doing a bunch of low weight reps that you can just pound out and barely struggle with. You want to be doing 6-8 reps of a weight that won't really let you do any more than that. If you can go over 10 reps you might be doing too light of a weight. Make sure you get proper form before you start lifting too much, so it is OK to learn form with lighter weights at first. Improper form will **** up your joints so badly. Aim for 3-5 sets of 6-8 reps for one exercise.

A lot of people are going to say different things. I'm only sharing what I've been told.

livingleanlivingclean

Heavy for you, not for someone else. You don't want to be doing a bunch of low weight reps that you can just pound out and barely struggle with. You want to be doing 6-8 reps of a weight that won't really let you do any more than that. If you can go over 10 reps you might be doing too light of a weight. Make sure you get proper form before you start lifting too much, so it is OK to learn form with lighter weights at first. Improper form will **** up your joints so badly. Aim for 3-5 sets of 6-8 reps for one exercise.

A lot of people are going to say different things. I'm only sharing what I've been told.

I'd say that's heavy.

Lifting heavy isn't going to cut fat...or I'd have no fat left. Your diet will determine your fat loss more than anything, the lifting will just help retain the muscle you have whilst doing it...

Phaedra2014

Thanks. You guys are being very helpful. Yes, I lift to where I can't do more than 6 to 8 reps, or is it a circuit type thing then 20 seconds on is my max.

Appreciate the tip on form. I can't (yet!) deadlift very much and when I do, it hurts my lower back a lot. I've watched a lot of videos on form but I still don't get it. any ideas? I mean, my lower back shouldn't hurt because technically, I should be using my legs and core to lift the darn thing up.

AJ_G

The rep ranges depend on your goals. 1-7 reps to failure for strength, 8-12 reps to failure for hypertrophy(muscle growth), 13+ reps to failure for endurance

livingleanlivingclean

Thanks. You guys are being very helpful. Yes, I lift to where I can't do more than 6 to 8 reps, or is it a circuit type thing then 20 seconds on is my max.

Appreciate the tip on form. I can't (yet!) deadlift very much and when I do, it hurts my lower back a lot. I've watched a lot of videos on form but I still don't get it. any ideas? I mean, my lower back shouldn't hurt because technically, I should be using my legs and core to lift the darn thing up.

You use a lot of back in a dead lift....I often do them on back days not leg days!

Perhaps have a coaching session with a trainer who knows good technique. Get someone to video you doing one - perhaps you're rounding your back too much and not using your legs as much as you think?

uconnwinsnc

I'm really not too much of a "gym pro" when it comes to proper form. You should either wait for someone with more expertise or check out http://www.bodybuilding.com/

The people on that forum are brutal, but there is a lot of information for you to sort through about proper form. Be careful about injuring yourself, that can really take you away from your goal of getting in shape.

AJ_G

Thanks. You guys are being very helpful. Yes, I lift to where I can't do more than 6 to 8 reps, or is it a circuit type thing then 20 seconds on is my max.

Appreciate the tip on form. I can't (yet!) deadlift very much and when I do, it hurts my lower back a lot. I've watched a lot of videos on form but I still don't get it. any ideas? I mean, my lower back shouldn't hurt because technically, I should be using my legs and core to lift the darn thing up.

To the contrary, your entire back including your lower back does a lot of heavy lifting for deadlifts. The first few times you do deadlifts, your lower back will be sore as hell. Understand that there is a difference between sore from lifting, and pain from injury. If you're sore, that's normal and that's actually a good thing. I do deadlifts on back day because it works my back much more than it works my legs.

Amadbro

Cutting-Being in a caloric deficit to lose body fat

Bulking (what I'm doing)-being in a caloric surplus to gain lean mass. During this stage a person will gain lean mass as well as bodyfat. The goal is to add lean mass while keeping bodyfat at a minimum.

Phaedra2014

The guy shows me how to do deadlifts and I imitate him as much as possible. It's really hard to keep in mind all the basic things while doing something that lasts 3 seconds per lift. in my head I go over...keep the bar close to your shins, don't round your back. position your hands, chin up, blah blah blah....kinda like when you first learn to drive. Deadlifts don't come naturally to me and I think I get so tense that it messes my lower back muscles because I'm probably not even breathing correctly.

We don't do them often, maybe once a week, so I don't get to practice much. I love working out and using weights but I'm in a group setting right now (due to a cut back in spending) so I don't get to call the shots. I have NROLFW but no access to barbells. Maybe soon...

The little gym I go to is starting a body challenge thing next month for 8 weeks. I'm tempted to join. It's $199 for 2 months. I enjoy it and maybe I'll finally get to learn and lift heavier things that I do now.


Yeah the pain is the sore kind not the I just threw my back out kind but sometimes it lasts for days and I get all stiff and overly achy.

Amadbro

The guy shows me how to do deadlifts and I imitate him as much as possible. It's really hard to keep in mind all the basic things while doing something that lasts 3 seconds per lift. in my head I go over...keep the bar close to your shins, don't round your back. position your hands, chin up, blah blah blah....kinda like when you first learn to drive. Deadlifts don't come naturally to me and I think I get so tense that it messes my lower back muscles because I'm probably not even breathing correctly.

We don't do them often, maybe once a week, so I don't get to practice much. I love working out and using weights but I'm in a group setting right now (due to a cut back in spending) so I don't get to call the shots. I have NROLFW but no access to barbells. Maybe soon...

The little gym I go to is starting a body challenge thing next month for 8 weeks. I'm tempted to join. It's $199 for 2 months. I enjoy it and maybe I'll finally get to learn and lift heavier things that I do now.


Yeah the pain is the sore kind not the I just threw my back out kind but sometimes it lasts for days and I get all stiff and overly achy.

I can tell you as an avid deadlifter who has studied this great compound lift inside and out that you will almost always have some sort of lower back "tightness". In the bodybuilding world we call this a lower back pump and I have them so intense that I can barely re rack my weights after I'm done.

You've already hit on the main objectives for proper form in the deadlift. If you arn't fully satisfied with your form, try reducing the weight. What I did and still do sometimes is use the barbell by itself and stand sideways at the mirror. I watch my form and get a "zone" where I know I need to be at for proper form.

You can also try differnt varients of deadlifts I.E. Sumo (great for tall people or those with really long arms), Romanian (my fav), Straight Legged, One Legged (a tad more advanced)..etc

Phaedra2014

Oh that's good to know because it helps me realize it's normal. The people at my gym act like it's all easy so nobody mentions pain etc. I'll just practice more. Deadlifts and barbell squats are my favorite exercises.

livingleanlivingclean

The guy shows me how to do deadlifts and I imitate him as much as possible. It's really hard to keep in mind all the basic things while doing something that lasts 3 seconds per lift. in my head I go over...keep the bar close to your shins, don't round your back. position your hands, chin up, blah blah blah....kinda like when you first learn to drive. Deadlifts don't come naturally to me and I think I get so tense that it messes my lower back muscles because I'm probably not even breathing correctly.

We don't do them often, maybe once a week, so I don't get to practice much. I love working out and using weights but I'm in a group setting right now (due to a cut back in spending) so I don't get to call the shots. I have NROLFW but no access to barbells. Maybe soon...

The little gym I go to is starting a body challenge thing next month for 8 weeks. I'm tempted to join. It's $199 for 2 months. I enjoy it and maybe I'll finally get to learn and lift heavier things that I do now.


Yeah the pain is the sore kind not the I just threw my back out kind but sometimes it lasts for days and I get all stiff and overly achy.

does this person give you guidance? i'd get them to video you so you can see what you're doing. start with a lighter weight to get the movement correct - it may be helpful to stick a bench under your bum, go down to sit on that then back up. my physiotherapist/bodybuilder training partner made me do that when he started training with me to get my form better. we also do rack pulls to work on the top part of the movement.

I used to hate deadlifts. then I injured myself doing them and got scared of them so avoided doing them for months. I started back light, worked on my form, then increased the weights. they don't scare me so much anymore

Phaedra2014

Those are some great suggestions! I go tomorrow morning and i will talk to him about monitoring me more carefully. I'm not sure he gives those who are beginning much attention. I understand newbies can be a pain in the *kitten* but I don't want to injure myself.