When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?
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When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?Or do you do them, but at lower weight, but more reps? Or even body weight and say 50 to 100 reps? And then do HIIT, mixed cardio and lose it with diet?
Basically, due to the nature of my sport where I have to keep my weight down to compete, i'm doing a cut-then-bulk, rather than the traditional bulk-then-cut, but i'm wondering if I should still be benching 75kg, squatting 120 and deadlifting 110 or whatever my program is where I gradually increase the weight fortnightly?
The thing is, if I do, i'll put on muscle mass, and since muscle weighs a lot, I might not make the weight for my fight. But at the same time, I know how important squatting is for core body, bench is for upper body, and deadlift is for full-body. So i'm thinking of still squatting, etc, but say just the bar for like 50 reps instead of 3 sets of 120x5, and then do HIIT running/cycling/rowing/boxing, but i'm not sure what's more effective at losing BF% without putting on too much weight?
So in short, which is more effective? Expert opinions only...
- Option A: Full weight SS program; 3 sets of 5-8 reps; matching diet to fuel lifts
- Option B: HIIT running/cycling/boxing/rowing on different days; bench-squat-deadlift but the bar or bodyweight but for many reps on the other days; eat a low-carb, high protein diet as not same amount of fuel needed for lifts
- Option C: I'm a noob but curious too -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?Yeah, he said stick to Option B. But some people, including members on this forum and after reading some of the fitness blogs, they still lift heavy whilst doing a cut and i'm just curious to whether it's more effective, and why?(Original post by DudeRugs)
Don't you have a coach for this stuff?
Thinking about it though, they don't have to worry about keeping their weight down, so the situations are kind of different, but in the end they manage to lose like 20 pounds or so during their cut, so maybe it's better.
Just like a second opinion or two.Last edited by RollandGarros; 21-07-2012 at 17:00. -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?Didnt choose a option but personally when i cut
depends what routine i do, i do heavy weights at low reps and also a different weight for higher reps
i always keep deadlifts, squat and bench in my routine
Any reason your squat is more than deadlift? -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?How much cardio-based exercise and HIIT do you do?(Original post by 1992dean)
Didnt choose a option but personally when i cut
depends what routine i do, i do heavy weights at low reps and also a different weight for higher reps
i always keep deadlifts, squat and bench in my routine
Any reason your squat is more than deadlift?
Nope, not really, apart from the fact that when I did SS, I squatted 3 times a week and only deadlifted once so more natural practice. Also, I perfected the squatting technique earlier (as stupid as this sounds in hindsight before I went to free weight SS, I did smith machine SS without deadlifts so I was squatting earlier and longer than deadlifting).
But as far as I know, that's not too unusual, is it? -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?I just eat on a caloric defect while keeping to same workout. My strength tends to stay the same but goes up slightly on a few lifts. When I was to lose more weigh I do HIIT running.
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?i was just asking. Its not anything wrong :P
HIIT was my main cardio, i made sure i at least did 3 sessions that included hiit work
Could be anything upto 25 minutes (this certainly was not al Hiit) -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?I have a tendency to keep HIIT under 20 minuets. However I think there is not a definitive correct time for cardio.(Original post by 1992dean)
i was just asking. Its not anything wrong :P
HIIT was my main cardio, i made sure i at least did 3 sessions that included hiit work
Could be anything upto 25 minutes (this certainly was not al Hiit) -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?I agree with this, though I push myself to keep running HIIT at 20 mins (10 fast, 10 jog).(Original post by AMG44)
I have a tendency to keep HIIT under 20 minuets. However I think there is not a definitive correct time for cardio.
What pace do ya'll run at? -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?Every time I go on a treadmill the speed varies although it say 9mph on my home treadmill and 9mph at one at different gyms I feel they are all different. Recently I have started going down my local athletics track, where I do 6 laps. I sprint the 100m then jog the 300m and repeat followed by some shorter sprints and finally warm down.(Original post by RollandGarros)
I agree with this, though I push myself to keep running HIIT at 20 mins (10 fast, 10 jog).
What pace do ya'll run at?
On the treadmill I select a speed let’s say 8.5mph to start for with for 2minets and then slow the speed down to a walk at 4.5 for 1 minute then go up to 9mph and so forth. I alternate the speeds, times and gradient of the incline on different session.
I hate endurance running with a passion but my endurance is always there when I need it but I tend not do that much endurance running. One completion of a long run, I get that good feeling. -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?I'm on a 5 x 8 program, normally 75-80% of max, low rest times to increase heart rate, stick to my normal movements (Bench, Squat and Deadlift among others). I don't even do cardio, just keep diet in check and using IF as an eating regiment, gone from 15% to 10% in 2 and a half months.... I wouldn't worry about lifting your max weight as you wont lose strength.... IMO training at 100% max is just an ego satisfier.(Original post by RollandGarros)
Or do you do them, but at lower weight, but more reps? Or even body weight and say 50 to 100 reps? And then do HIIT, mixed cardio and lose it with diet?
Basically, due to the nature of my sport where I have to keep my weight down to compete, i'm doing a cut-then-bulk, rather than the traditional bulk-then-cut, but i'm wondering if I should still be benching 75kg, squatting 120 and deadlifting 110 or whatever my program is where I gradually increase the weight fortnightly?
The thing is, if I do, i'll put on muscle mass, and since muscle weighs a lot, I might not make the weight for my fight. But at the same time, I know how important squatting is for core body, bench is for upper body, and deadlift is for full-body. So i'm thinking of still squatting, etc, but say just the bar for like 50 reps instead of 3 sets of 120x5, and then do HIIT running/cycling/rowing/boxing, but i'm not sure what's more effective at losing BF% without putting on too much weight?
So in short, which is more effective? Expert opinions only...
- Option A: Full weight SS program; 3 sets of 5-8 reps; matching diet to fuel lifts
- Option B: HIIT running/cycling/boxing/rowing on different days; bench-squat-deadlift but the bar or bodyweight but for many reps on the other days; eat a low-carb, high protein diet as not same amount of fuel needed for lifts
- Option C: I'm a noob but curious too -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?Seriously?(Original post by Joe909)
I'm on a 5 x 8 program, normally 75-80% of max, low rest times to increase heart rate, stick to my normal movements (Bench, Squat and Deadlift among others). I don't even do cardio, just keep diet in check and using IF as an eating regiment, gone from 15% to 10% in 2 and a half months.... I wouldn't worry about lifting your max weight as you wont lose strength.... IMO training at 100% max is just an ego satisfier.
What's your full program? And split for the week? -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?Mon - Chest and Tri's - Bench, Inc Press, Flies, Kickbacks, Pressups, Dips, Tri Pulldown.
Tues - Legs - Squats, Calf Raises
Wed - Off
Thurs - Shoulders - OHP, Seated Dumbell Shoulder Press, Raises, Rear Delt Flys
Friday - Back and Bi's - Deadlift, Bent Over Row, Pullups, Lat Pulldown, Concentration Curls, Barbell Curls
ALL 5 Sets of 8 Reps.
No Cardio.
1800 kcals a day (maintenance = 2400 so a 600 deficit) 110g Protein, 75g Fat, 180g Carbs.
Forget low carb, its retarded, all that happens is your workouts suffer. Cardio is only a tool to a lower calorie deficit, it doesn't make you lose weight any better, just take the calories out by eating less food.
Profit.Last edited by Joe909; 21-07-2012 at 18:27. -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?And what weight were your bench and squat? Is everything free-weight?(Original post by Joe909)
Mon - Chest and Tri's - Bench, Inc Press, Flies, Kickbacks, Pressups, Dips, Tri Pulldown.
Tues - Legs - Squats, Calf Raises
Wed - Off
Thurs - Shoulders - OHP, Seated Dumbell Shoulder Press, Raises, Rear Delt Flys
Friday - Back and Bi's - Deadlift, Bent Over Row, Pullups, Lat Pulldown, Concentration Curls, Barbell Curls
ALL 5 Sets of 8 Reps.
No Cardio.
1800 kcals a day (maintenance = 2400 so a 600 deficit) 110g Protein, 75g Fat, 180g Carbs.
Forget low carb, its retarded, all that happens is your workouts suffer. Cardio is only a tool to a lower calorie deficit, it doesn't make you lose weight any better, just take the calories out by eating less food.
Profit. -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?My bench now is 115kg, Squat 130, Deadlift 160. I've been training for 4 years though so don't feel too bad :P. There's no point in doing weights unless they're free, sorry.(Original post by RollandGarros)
And what weight were your bench and squat? Is everything free-weight? -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?Dude, you're on a caloric deficit so you're not gonna put on muscle mass. Go heavy with the weights.
Glad you decided to up your carbs. Considering the amount of exercise and calories you're burning, I think it's inevitable you're gonna lose muscle mass. You're eating 1500kcal a day and doing tonnes of exercise on top. Your body has to fuel that from somewhere.
I had a belly that literally hung over half my belt and wobbled when I ran. Plus I had fat around the butt and lower back. I'm now down to about 13-14% body fat (aim is 10-12%) fairly flat stomach and definition starting to appear on abs. That's 8 week of heavy weights plus cardio and HIIT. It always works. I haven't even watched what I ate particularly, just decided to eat a little more cleanly. Point is, just stick to what you're doing and don't over work yourself. Your diet is pretty killer as it is.Last edited by silent ninja; 21-07-2012 at 19:50. -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?Woah, seriously? I haven't actually lifted for a while because i've been seriously ill recently, and still am a bit. So I guess I should just go lighter, than normal-heavy on smith machine? Option A seems the best, lets see how much bf% I can drop in 8 weeks(Original post by silent ninja)
Dude, you're on a caloric deficit so you're not gonna put on muscle mass. Go heavy with the weights.
Glad you decided to up your carbs. Considering the amount of exercise and calories you're burning, I think it's inevitable you're gonna lose muscle mass. You're eating 1500kcal a day and doing tonnes of exercise on top. Your body has to fuel that from somewhere.
I had a belly that literally hung over half my belt and wobbled when I ran. Plus I had fat around the butt and lower back. I'm now down to about 13-14% body fat (aim is 10-12%) fairly flat stomach and definition starting to appear on abs. That's 8 week of heavy weights plus cardio and HIIT. It always works. I haven't even watched what I ate particularly, just decided to eat a little more cleanly. Point is, just stick to what you're doing and don't over work yourself. Your diet is pretty killer as it is. -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?Your recovery will be **** while cutting compared with when "bulking". As such, you will have to tone down your training one way or another.
Or to put it another way, once you start gaining weight you can afford to increase your training load a fair bit.
Also, SS is for knobs. -
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Re: When you do a 'cut' to lose BF%, do you still bench-squat-deadlift at max weight?Yeah, I know what you mean, but like I said, I need to make my weight for boxing purposes, so I have to 'cut' bf% and weight, and become lean rather than gain muscle mass.(Original post by NB_ide)
Your recovery will be **** while cutting compared with when "bulking". As such, you will have to tone down your training one way or another.
Or to put it another way, once you start gaining weight you can afford to increase your training load a fair bit.
Also, SS is for knobs.
Once i've made my weight and don't need to for a while hence while my next fight is being arranged, i'll go on a bulking program and get dench.
