Those in cal deficit, what's your set/rep range like?

ana3067
ana3067 Posts: 5,623 Member
in Fitness and Exercise
JW for minimizing over-training when including a break/deload week regularly. I previously have had issues with overtraining which has affected my overall body composition a bit and did influence my tennis elbow (currently doing PT for it!).

I do 3 warmup sets, but as far as working sets I'm not sure if I should keep to a lower set range (2-3) or stick to slightly higher (4-5). I was doing 4-5 and that was also when I was overtraining. My first few years of lifting on-and-off were done in the 3x8-12 range usually, I was not tracking food or exercise in the way I do now and I had different goals. But I never experienced injury or overtraining (although the inconsistency of my training probably helped to prevent overtraining).

Better to stick to 2-3 working sets?

ETA asking specifically about cal deficit ranges due to the slower recovery, but if you find that you can stick to the same routine while in a deficit and maintaining or bulking, then please share what works fro you :)

Replies

  • tomcornhole
    tomcornhole Posts: 1,084 Member
    3x5 while in a cut should be just right. And minimize the accessory work. I just do 3x5 of the main lift then 3x8x50% of the main lift and add pull ups, push ups and rows of some sort. That's it.

    If I'm in maint or a bulk, the main lifts are still 3x5 but the accessory work goes way up. 5x10x60% and lots of complementary work. That is killer in a cut and actually hurts my progress.

    Tom
  • dbmata
    dbmata Posts: 12,950 Member
    My volume is fairly high, I'll do sets like

    3x30 * 50% on bench to warm up
    Pyramid up from 60% to 80% in: 1x20, 1x10, 1x10, 1x5, then I'd work down 1x10, 1x10, 1x20
    Then I'd finish up with 30 reps at 50%

    Squats would have me at 135 for 20, 155 for 20, 135 for 30, 185 for 10, 225 for 10, 245 for 10, 265 for 5, 285 for 5, 135 for 30.
    That 285 is 80% my 1RM.

    Deads are a little different.

    I'm running a small deficit though, and I do that kind of volume while fasted.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    My volume is fairly high, I'll do sets like

    3x30 * 50% on bench to warm up
    Pyramid up from 60% to 80% in: 1x20, 1x10, 1x10, 1x5, then I'd work down 1x10, 1x10, 1x20
    Then I'd finish up with 30 reps at 50%

    Squats would have me at 135 for 20, 155 for 20, 135 for 30, 185 for 10, 225 for 10, 245 for 10, 265 for 5, 285 for 5, 135 for 30.
    That 285 is 80% my 1RM.

    Deads are a little different.

    I'm running a small deficit though, and I do that kind of volume while fasted.

    Would you recommend that volume for the OP?
  • dbmata
    dbmata Posts: 12,950 Member
    I don't recommend that volume to anyone.

    I'd say most people would hate it. The question was however:
    For those in cal deficit, what is you workout volume and weight range like?

    I believe my response fits within the aforementioned question. Would you disagree?
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    I don't recommend that volume to anyone.

    I'd say most people would hate it. The question was however:
    For those in cal deficit, what is you workout volume and weight range like?

    I believe my response fits within the aforementioned question. Would you disagree?

    Hmm, I guess the OP changed the question.
  • dbmata
    dbmata Posts: 12,950 Member
    No worries.

    I have a feeling I'll have to adjust to maximize for a dead lift comp I want to do end of june.

Categories