5x5 and Cutting ??- K to answers

[ErikZ]

Dear Madcow, blut wump and other 5x5 gurus,
Can one do 5x5 DF routines whilst cutting?
Will the exercises continue to promote a lean, fuller physique?
(I have tried a little 5x5 for 3 weeks and I am impressed btw)
Will the heavy squats and other compound lifts help you burn off more cals?
What can be achieved?


Thank you
Erik B

K to answers

 

[DZLS]

k to answers ehhh...?

you should be able to do the 5x5 while cutting... no reason not to...

 

[Madcow2]

Cutting is about diet. Granted some people will try to butcher their resistance program in the hope of nominally more caloric expenditure while in the gym but that's a pretty ass backward way of doing things (i.e. eat less or go for a jog or something). Unless you are crash dieting, severely deprived, or a Pro weeks out from a show there's no real reason to change your training much.

The only major issue would be that if your bodyweight is coming down, it's a headwind into strength gain so be a bit more conservative with the weights when setting them up. For instance your 5RM of 300 at 200lbs bodyweight should probably be considered a new 5RM if you equal it at 180-190. Presses and squats are most affected. If you aren't very strong (relative to your potential) you can probably gain strength even while dropping weight or be able to hold it constant without trouble.

Anyway, glad you like the training, it's pretty isn't it. Nice to get stronger and see results, even nicer to understand why something so direct, basic and so different from what you see in the muscle mags these days actually works very well. Makes a nice tool in the arsenal.

 

[dce2956]

So would you continue to try and set new PR's every week? I know that i've been eating about maintenace calories for the past 2 months, haven't gained a pound, but at the same time i've gotten much stronger, all while attempting (and in everything but my powerclean achieving) new PR's every week. Should you try for new PR's every week, and if you're consistantly failing, what should you do with the program, just keep hammering away??

 

[Madcow2]

If you can make PRs than great. When you start failing on most lifts - i.e. for a while you'll be trying to get another rep or so and when you get 5, add weight and then keep at it. But when that stops and you aren't moving forward for a couple weeks, you'll have to reset and likely change some variables.

 

[Lee]

Back towards the end of high school I did 5x5 while cutting and got some good results. This was also while doing cardio almost everyday. But then again everyone is different. I say give it a shot.

 

[ErikZ]

k to answers ehhh...?

you should be able to do the 5x5 while cutting... no reason not to...

Sorry my man, but I "must spread more karma" before reKarming you.

Btw, I always enjoy reading your posts.

 

[ErikZ]

Madcow, you have earned my utmost respect through your posts, your web site and your patience.
I am officially thanking you for the 5x5 program. I did a mini session of 3 weeks volume and 2 weeks rest (just to get the weights measured, learn the lifts etc) and I must say that my legs seem alot fuller. Also, I can lift more weights and I look leaner. It has been amazing. I will engage in a serious 5x5 as soon as I return from NY (after Carnival holidasy here in Brazil end, around March 6th).

Thanx dude...

Cheers guys, thanx everyone who posted.

 

[GSP]

If you can make PRs than great. When you start failing on most lifts - i.e. for a while you'll be trying to get another rep or so and when you get 5, add weight and then keep at it. But when that stops and you aren't moving forward for a couple weeks, you'll have to reset and likely change some variables.

This might be a stupid question, but could 'newbie' gains be wasted by being in calorie deficit during early months of rapid improvement in the lifts? In short, is there any merit to a more abbreviated routine while cutting with mild progression or maintenance in mind, then a more aggressive protocol once calrorie surplus can exist again?

 

[dce2956]

This might be a stupid question, but could 'newbie' gains be wasted by being in calorie deficit during early months of rapid improvement in the lifts? In short, is there any merit to a more abbreviated routine while cutting with mild progression or maintenance in mind, then a more aggressive protocol once calrorie surplus can exist again?

I'd say if you're over 20% BF like i was, you can eat around maintenance calories and make great gains in strength while losing bodyfat at the same time. I've been doing that for almost 2 months now and (hopefully if i get my new planned prs on friday) will have added 40 lbs. to my squat and 20 lbs. to my bench, and very good gains in everything else, all whille not putting on any weight on the scale. I'd say if you're below 15% BF you're gonna have to have a dedicated cut or bulk and eat correctly depending on which you choose.

 

[Madcow2]

This might be a stupid question, but could 'newbie' gains be wasted by being in calorie deficit during early months of rapid improvement in the lifts? In short, is there any merit to a more abbreviated routine while cutting with mild progression or maintenance in mind, then a more aggressive protocol once calrorie surplus can exist again?

Most newbie gains result from rapid accross the board adaptation. A lot of the continuous hypertrophy is related to increasing neural efficiency allowing for continued progression and hypertrophy. Increasing neural efficiency will be present regardless of caloric intake. To that end, I'd really venture that unless you are very obese and unhealthy that you either provide caloric surplus or if you are already a but plums (close to 20% and above) just eat at maintenance since caloric excess is already present.

 

[Madcow2]

Madcow, you have earned my utmost respect through your posts, your web site and your patience.
I am officially thanking you for the 5x5 program. I did a mini session of 3 weeks volume and 2 weeks rest (just to get the weights measured, learn the lifts etc) and I must say that my legs seem alot fuller. Also, I can lift more weights and I look leaner. It has been amazing. I will engage in a serious 5x5 as soon as I return from NY (after Carnival holidasy here in Brazil end, around March 6th).

Thanx dude...

Cheers guys, thanx everyone who posted.

Glad you like it and thanks for the good words. The 5x5 is really all about Bill Starr and Glenn Pendlay (especially the version you used) so give him thanks - he posts here sometimes under "Glenn Pendlay" or "glennpendlay" or some such. I've just been a rather loud and more importantly persistent mouth but a lot of people have benefited and more importantly it's expanded their mind a bit towards training theory and methodology so I'll take some credit on the persistence and vocal side.