weight lifting while in a calorie deficit

downsizinghoss

OK, so I know that you shouldn't be able to put on muscle mass while running a deficit.
To increase muscle mass requires a surplus.

I have increased mass while losing weight, but I am also still extremely obese and I know that can be an exception.


So for the scientific types out there, what happens when someone lifts heavy while running a caloric deficit all week?

Do the muscles not get stronger? Do they just repair back to their starting point and maintain? How does that work?

CaseRat

You can still make your muscles stronger and lift heavier weights while on a deficit; science just shows they just normally won't grow in size. Not sure about the actual science behind it, but put simply you need a surplus in calories to gain muscle...it's just almost physically impossible to gain muscle while on a deficit. There's nothing for them to draw the energy from.

thefuzz1290

Your muscles will get stronger, but won't gain significant size. Now if you're a newbie, you'll see newbie gains and will increase the size of your muscles since they haven't been worked before. However, that may only last a few months before the size stalls out. You'll always get stronger, but its limited to your food intake. If you eat more, you'll gain more muscle mass (and strength) than you would on a calorie deficit. That's why most power lifters are "fat," but can squat 1000lbs.

downsizinghoss

You can still make your muscles stronger and lift heavier weights while on a deficit; science just shows they just normally won't grow in size. Not sure about the actual science behind it, but put simply you need a surplus in calories to gain muscle...it's just almost physically impossible to gain muscle while on a deficit. There's nothing for them to draw the energy from.

I guess I am not seeing the difference between increasing strength and increasing mass.
It has to draw energy to get stronger. So it stays the same size, but is stronger? I am just curious if anyone knows the "why"

chrisdavey

If you're basis of strength is the amount of weight lifted, you will also have gains just from getting better at it. Practice makes perfect

CaseRat

You can still make your muscles stronger and lift heavier weights while on a deficit; science just shows they just normally won't grow in size. Not sure about the actual science behind it, but put simply you need a surplus in calories to gain muscle...it's just almost physically impossible to gain muscle while on a deficit. There's nothing for them to draw the energy from.

I guess I am not seeing the difference between increasing strength and increasing mass.
It has to draw energy to get stronger. So it stays the same size, but is stronger? I am just curious if anyone knows the "why"

Well just because a muscle is big doesn't mean it's necessarily strong. The same as smaller muscles; they don't have to be weak.
I've got a lot smaller muscles than a lot of my bigger mates, but I can lift heavier than they can.
As far as I'm aware, yes, they'll stay the same size and get stronger. Sorry, can't explain why though! Maybe after I've finished my Exercise Science degree in a few years haha.

downsizinghoss

I guess a follow on would be this. I have read that extremely obese people can increase muscle mass while running a deficit.

If that is true, what is happening differently?

If they are drawing the energy from their fat stores, does it only work because they have so much in storage?

downsizinghoss

Well just because a muscle is big doesn't mean it's necessarily strong. The same as smaller muscles; they don't have to be weak.
I've got a lot smaller muscles than a lot of my bigger mates, but I can lift heavier than they can.
As far as I'm aware, yes, they'll stay the same size and get stronger. Sorry, can't explain why though! Maybe after I've finished my Exercise Science degree in a few years haha.

Damn, hurry up!

thefuzz1290

It has something to do with genetics too. Look at Jay Cutler and Ronnie Coleman, two of the top body builders of the last 10 years, and both huge roided out guys. Jay Cutler's max Deadlift was around 600lbs, while Ronnie Coleman's max deadlift was around 800lbs! Now Ronnie Coleman was only 20lbs heavier (and 2" taller), but he could deadlift more than 200lbs more than Jay Cutler.

I've also known little guys who could lift more than guys 100lbs heavier (and more muscular).

downsizinghoss

I used to hate when I played ball. There were a lot of guys smaller than me that were stronger in certain lifts. Basically I could squat a truck, but could barely bench my own weight.

Back then they did a dunk tank on me and I was at about 225 lean body mass with a weight of 310.
Now I am at 205 lean mass but weigh 420.
I am hoping to get some of that mass back over time, and I am definitely getting some of my old strength back.
I am going back to do my next bodpod test in a month or so.

I am just curious about what happens to the body when you are strengthening vs adding physical mass.

Taylerr88

Do the muscles not get stronger? Do they just repair back to their starting point and maintain? How does that work?

if i am not mistaken.. gaining strength on a cut is mainly due to neural adaptations within your brain