We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Training on a deficit: Full body or Upper/Lower?

moya_rargh
moya_rargh Posts: 1,473 Member
edited February 8 in Fitness and Exercise
Evening, all. As you'll see from my other threads I'm currently cutting, aiming to get as close to 10-12% body fat as possible before starting a bulk.

I'm currently doing an Upper/Lower A/B split which is x4 sessions a week. I'm already noticing that I feel weaker in the gym.

What routine should I be doing to:

1. Keep my strength up

2. Speed up metabolism to burn off the remaining fat

while I'm on a calorie deficit? Should i stick to Upper/Lower or go for a Full Body x3 a week, giving me an extra cardio day?

Any info would be very much appreciated.

Replies

  • jlclabo
    jlclabo Posts: 588 Member
    i am also in a good deficit and lifting as heavy as possible. i do a more traditional split for the time being(til i start my KB/MMA training) i do
    day 1
    chest/tri
    day 2
    back/bicep
    day 3
    shoulders
    day 4
    legs
    i also do either a 30sec/30sec, or 45sec/15sec HIIT cardio after every session except leg day. i do it dependent on how i feel that day. total HIIT time of 6-11 minutes

    when i start my KB/MMA training ill most likely move to a straight push/pull/legs 3 day split with the same HIIT cardio after each.
  • moya_rargh
    moya_rargh Posts: 1,473 Member
    i am also in a good deficit and lifting as heavy as possible. i do a more traditional split for the time being(til i start my KB/MMA training) i do
    day 1
    chest/tri
    day 2
    back/bicep
    day 3
    shoulders
    day 4
    legs
    i also do either a 30sec/30sec, or 45sec/15sec HIIT cardio after every session except leg day. i do it dependent on how i feel that day. total HIIT time of 6-11 minutes

    when i start my KB/MMA training ill most likely move to a straight push/pull/legs 3 day split with the same HIIT cardio after each.

    How are you finding it? I always thought that traditional 'body part splits' were for the bulking phase? Shows how much I know hehe!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Personally, I am a proponent of full body weight training 3x weekly. Outside of being an advanced lifter I see little need to do body part splits. But then again, I'm a beginner to intermediate phase...I'm sure I'll think otherwise in a couple of years.
  • jlclabo
    jlclabo Posts: 588 Member
    i am also in a good deficit and lifting as heavy as possible. i do a more traditional split for the time being(til i start my KB/MMA training) i do
    day 1
    chest/tri
    day 2
    back/bicep
    day 3
    shoulders
    day 4
    legs
    i also do either a 30sec/30sec, or 45sec/15sec HIIT cardio after every session except leg day. i do it dependent on how i feel that day. total HIIT time of 6-11 minutes

    when i start my KB/MMA training ill most likely move to a straight push/pull/legs 3 day split with the same HIIT cardio after each.

    How are you finding it? I always thought that traditional 'body part splits' were for the bulking phase? Shows how much I know hehe!

    its working pretty good for me. i still maintain and even gain some on my strength levels even at a deficit.
  • moya_rargh
    moya_rargh Posts: 1,473 Member
    i am also in a good deficit and lifting as heavy as possible. i do a more traditional split for the time being(til i start my KB/MMA training) i do
    day 1
    chest/tri
    day 2
    back/bicep
    day 3
    shoulders
    day 4
    legs
    i also do either a 30sec/30sec, or 45sec/15sec HIIT cardio after every session except leg day. i do it dependent on how i feel that day. total HIIT time of 6-11 minutes

    when i start my KB/MMA training ill most likely move to a straight push/pull/legs 3 day split with the same HIIT cardio after each.

    How are you finding it? I always thought that traditional 'body part splits' were for the bulking phase? Shows how much I know hehe!

    its working pretty good for me. i still maintain and even gain some on my strength levels even at a deficit.

    Cool, I guess it's horses for courses, really :)

    While I'm cutting, would you suggest that I switch from 4 sessions a week to a 3 times a week A/B/A, B/A/B split with an extra cardio day replacing one of the weights sessions, or is Upper A, Lower A, Upper B, Lower B plus two cardio days (one rest day a week) enough to help metabolise the last of this fat off while still losing as little muscle as possible?
  • googlebear123
    googlebear123 Posts: 42
    full body a/b for sure, pick a program that suits your level and stick to it for six months

    stop the HIIT and running and just walk/cycle/steady state cardio
  • Flex382
    Flex382 Posts: 257
    full body a/b for sure, pick a program that suits your level and stick to it for six months

    stop the HIIT and running and just walk/cycle/steady state cardio

    agreed except for doing it for 6 months. 6 weeks to mayb3 months max to keep the body in shock
  • Dr_Gains
    Dr_Gains Posts: 81 Member
    i am also in a good deficit and lifting as heavy as possible. i do a more traditional split for the time being(til i start my KB/MMA training) i do
    day 1
    chest/tri
    day 2
    back/bicep
    day 3
    shoulders
    day 4
    legs
    i also do either a 30sec/30sec, or 45sec/15sec HIIT cardio after every session except leg day. i do it dependent on how i feel that day. total HIIT time of 6-11 minutes

    when i start my KB/MMA training ill most likely move to a straight push/pull/legs 3 day split with the same HIIT cardio after each.

    How are you finding it? I always thought that traditional 'body part splits' were for the bulking phase? Shows how much I know hehe!

    its working pretty good for me. i still maintain and even gain some on my strength levels even at a deficit.

    Cool, I guess it's horses for courses, really :)

    While I'm cutting, would you suggest that I switch from 4 sessions a week to a 3 times a week A/B/A, B/A/B split with an extra cardio day replacing one of the weights sessions, or is Upper A, Lower A, Upper B, Lower B plus two cardio days (one rest day a week) enough to help metabolise the last of this fat off while still losing as little muscle as possible?

    Oh yea you just answered it. I am a big fan of upper/lower splits. Going to the A/B/A, B/A/B is something i used when on my cut and works well at keeping your strength at optimal levels and energy up.
This discussion has been closed.

Categories