Heavy Lifting and Dieting

[Kid Dynamite]

This has got to be the one of the best ways to keep muscle and get stronger while cutting up.
I used to use a standard 4 or 5 day, 1BPart split with higher reps and I'd lose muscle every time. Now I'm doing nothing but compound movements, low reps, hitting everything twice a week and my weights are still moving up. I don't know why people try to increase their workload w/higher reps when they won't be able to recover as well w/lower cals and other fun parts of dieting. Strength can be a nuero thing, and I think the low, heavy reps help in this way. I also like it because there is no way you want to cheat at all when doing only 3 - 5 reps. Okay, that's KD's thought of the day. Who agrees with me?

 

[nclifter6feet6]

i agree. you should train this way when bulking too. you put a hell of alot force when your pushing out 2-3 rep sets. when you go around 8-10 the first 5 or six are easy reps, your basically burning muscle glycogen not really forcing it to grow as much

 

[nclifter6feet6]

i prefer to train around 3 reps for everything and hitting a muscle 3 times per week does it for me. i am natural too big and cut

 

[Kid Dynamite]

NC-
Yeah man, I knew you were with this, too. I love training lower reps. Helps me focus. I might consider 3 times a week because I usually recover pretty fast, but I have too much shit goin down right now.

 

[plornive]

*YES*, I agree that intense, low-rep workouts are best during a difficult part of a diet. Preserves muscle like a charm.

I also like to integrate higher reps with it, during separate workouts. This is second in priority to higher intensity low-rep workouts, though. I usually go 5 reps for the high-intensity workouts.

One way to integrate the two is by having a depletion phase where you deplete glycogen with high reps and lower carbs, then for the 2nd half of the week doing low-reps high intensity while eating carbs. Carbohydrate cyclis perfect for this.

As soon as I stop fainting from doing squats (recovering from jaw surgery *still*) I will get into this program!

 

[plornive]

Hey NC, I tried to PM you after the first PM I sent you but your inbox was full! Check your email, too.

 

[coolcolj]

I only work each bodypart once a week, split into 2 workouts of 50 mins each and I'm gaining size, strength while getting leaner

Lactic acid folks is the key. I use one super slow set of 5 secs up and down to generate this after I have done my main explosive set. Helps build extra size too :0 But the lactic acid increases growth hormone secretion. So I'm getting lean from my workouts, diet and sprinting! Triple bonus

 

[Kid Dynamite]

CoolColJ-
Oh yeah, heavy reps are good for hypertrophy, too. Keep a good pace with your lifts and increase time under tension. Love it. Sprints can rip up your legs, too, so keep rolling with what you're doing. Sounds like it's working.

 

[Kid Dynamite]

I've used something similar to what you're saying, Plornive. I'd do my normal heavy sets and throw in some added high rep sets (like 20 - 30 reps) to help deplete glycogen. Works well.

--Oh yeah, my previous post I said it "rips up your legs"--I mean that in a good way, not trying to say it will damage your legs, it will build em up. Just clearing that up before someone asks.

 

[nclifter6feet6]

ok my email is clear now... havent checked my mail in like 4 months what a dumbass i am. i sent you an email back