-1 Still doing higher reps for fatloss? Think again.
So many people still preach the 20 reps to get tone or cut and lose weight, but tonight I will teach you why that is wrong and that lower reps are superior when cutting.
Tearing the muscle at maximal effort (Repetitions 12-15, 20 or so on) would only enlarge the gap of catabolism by having to repair more muscle tissue without expendable macronutrients (if you are cutting you are in a caloric deficit).
Training with minimized microtears via strict strength training repetition range (1-5) 3x/week will ensure the most muscle saved through deficit.
Not to mention myofibrillar cell strength growth is more than possible during deficits, whilst sarcoplasmic cross section width is impossible during them.
Q: So you might ask "with this logic, why not just avoid training in the first place?"
A: To increase GH production and maintain maximal bone density thus minimizing the toll deficits take upon the muscle and connective tissues.
So to sum this up:
Higher reps break down muscle more, in a caloric deficit, you lack enough nutrients to properly repair this broken down muscle. This is why we do lower reps because they damage the muscle less, therefore it can be more properly repaired. When cutting you want to focus on keeping your strength or possibly getting stronger via myofibrillar cell growth to avoid any catabolism.
Hope you learned something!
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I've taken a look at the writing of the three gurus you mention and I'm not impressed.The first thing I noticed was that all three are small and not very muscular.Maybe they're strong but had a hard time finding out.One had a very bad grasp of diet and another just rehashed age old body building theories but dressed them up in a pyrimid.I will agree that different techniques work for different people.
It's called being natural and not competing, but rather lifting to be healthy?
Next time I get injured, I won't take advice from a doctor unless he has had the same injury. Lmao the logic.
Sorry but had a hard time grasping your response.I understood the first part but the injury part threw me a bit.Seem like a straw man argument since I never mentioned injury.I will say this ,fat loss happens in the kitchen and with cardio,lower reps may help you maintain strength while stripping fat,however if you want to keep those big round muscle bellies that body builders are looking for,one must train in the pump.This take a higher rep approach,maybe not twenty but certainly not three to six.
As for your dr comment,most are very schooled at pharmacology,but lack a lot of common body building knowledge.Take tha AMA their stance is still that steroids do not build muscle or improve athletic performance.We all know that's bs.In fact a lot of doctors who have written books, have had their theories proven very wrong.Have a great day!
Fat loss can happen without cardio, but certainly happens in the kitchen. Of course many of the posters here seem to think they can "feel" a nice fat burn going via training, lol. I doubt the AMA says that about anabolic steroids, link an article? The doctor comment was because these guys each have their PhD in something fitness related. The argument of not taking advice from people smaller than you is even more ridiculous on a steroid forum.
I'll let you do your own research as far as the AMA,and once again you've set up a straw man about advice.I never said one can't learn from someone smaller than you.I only opined that these three gurus you always name drop seem to be lacking.The one has lose twenty pounds in a month, and if you read exactly what he says, of the twenty pounds,six pounds are fat four are water,well that leaves ten pounds of muscle.Thanks but no thanks.The other says nothing new at all, he only puts periodization in a pyramid and claims to have cracked the code.The third looks like a fat girl.He may know a plethora of knowledge but he certainly doesn't apply it to his daily life.Im not disagreeing with some of his assertions or your for that matter, in fact you say some of the exact same things as Charles Polquin.My point is you continually throw these names around and two of them say nothing new and one gives diet advice that is suspect at best.
I am always trying to grow muscle wether I'm cutting or bulking. I train to failure and beyond, as heavy as possible in the 6-8 rep range even when cutting.
Thank steroids. It's impossible to gain muscle and lose fat as a natural, unless you're obese and untrained.
Here are the sources to this information just in case anyone else had some sort of disbelief lol
In many many other forums, this stuff is common knowledge. Glad I'm bringing this one up to date.
Sources:
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res.2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. [PubMed]
Matthews M. The Definitive Guide to Muscle Hypertrophy [muscleforlife]
Goldberg AL, et al. Mechanism of work-induced hypertrophy of skeletal muscle. Med Sci Sports. 1975 Fall;7(3):185-98. [PubMed]
McDonald L. Categories of Weight Training Series [bodyrecomposition]
McDonald L. Weight Training for Fat Loss. [bodyrecomposition]
Donnelly JE, et al. Muscle hypertrophy with large-scale weight loss and resistance training. Am J Clin Nutr. 1993 Oct;58(4):561-5. [PubMed]
Ballor DL, et al. Resistance weight training during caloric restriction enhances lean body weight maintenance. Am J Clin Nutr. 1988 Jan;47(1):19-25. [PubMed]
Goldberg AL, et al. Mechanism of work-induced hypertrophy of skeletal muscle. Med Sci Sports. 1975 Fall;7(3):185-98. [PubMed]
Helms E. Why We Grow: Separating Fact from Fiction and Focusing on the Details that Matter. [3dmusclejourney]
Helms E. Is a caloric deficit different than a caloric surplus? [YouTube part 1] [YouTube part 2]
Helms E. The role of the CNS (central nervous system) in weightlifting [3dmusclejourney]
TronI never had disbelief of the info you provided..but when you read an article somewhere and then just write the same article, yet changing the wording and presenting it as if it's your own knowledge for karma..it becomes a bit of an issue.. now, I see you started another forum sharing information that is already available in the internet..dude, all you have to do is copy and paste what you wrote and I can easily find the articles..
Right I started on another forum. And no you can find information regarding this because it's common freaking knowledge! Lol. Not copy and pasted at all.
TronSo basically this is a sort of "book report" you read hear huh?
http://www.thinkeatlift.com/weight-training-while-cutting/
LOL are you calling Brad Schoenfeld, Eric Helms, or Lyle Mcdonald not credible sources?
TronNo, sir. It's just pretty close to a copy and paste..just rearranged the words and posted the same info. It's not technically a copy and paste, however. Copy and pasting someone else's write up is frowned upon because people do it for Karma sake. If you wanted to share the information not seeking karma but felt it was a good read you can simply share the link in which you obtained the information..thanks for sharing.
Well I literally had this written before I found that similar article, with many extra points of emphasis. But if you want to assume I c/p it then that is fine, it's just the spreading of information.
Literally the only thing I got from that article was when I was asked for a source by Meddx, I looked up evidence for low reps during cuts, and I found that quote by Eric Helms on the teenage boy forearm thing.
I literally just know this information from reading their work. But obviously if you and another person are writing a paper on nutrition of peanuts, you're bound to have some of the same work.
Isn't this exactly why people massively increase their protein intake while cutting? To prevent muscle wasting?
More things than just increased protein intake go into preventing catabolism.
Can you cite your reference where you obtained this information? Thanks.
http://www.thinkeatlift.com/weight-training-while-cutting/
References listed in that article.
I like to go for failure to me that's what works for me. I focus on that more so than weight or reps I do mix things up heavy some days light on others. As far as fat loss and weights I just don't rest at all between sets or exercises just enough time to change weight no bsing or fountain breaks. Get the heart rate up
How hard you exercise though, isn't going to affect how much you burn fat. You're just breaking down more muscle with less rest periods and making it harder to recover, if you're cutting correctly in an actual deficit.
@Livelife I guess if you say it works for you, but this is the method shown to be superior on a cellular level. Nothing wrong with an old dog learning new tricks.
I feel dumber after reading that first sentence
As Eric Helms one time said: “If high rep training led to local fat loss, every teenager would have one normal forearm and one shredded forearm.”
Older post but first time for me seeing this post. Great quote!
The higher reps less weight approach has always worked for me. Everyone is different so if less reps work better for your body go for it, but high rep small rest between sets gets me a nice fat burn going.
Meh, that's anecdotal. This is a steroid forum, and yes many bodybuilders cut with high repetitions quite successfully, and should we wonder why?... That doesn't make it optimal.
Can you explain what you mean by "gets me a nice fat burn going".. I'd like to hear how high reps and little rest gets you a nice fat burn.