MadCows 5x5 while cutting? Better suggestions?

[Dr Pump]

I am going to start a mild cut starting tomorrow and was thinking of training 5x5 method. I will run in the morning and lift in the early to mid afternoon. I mentioned 'mild' cut, meaning the caloric restrictions will be minimal, as i hav been clean bulking all year, with minimal fat gain. With summer approaching here in Australia, i'd just like to sharpen up and get a bit more defined. Cut for probably a month, and from experience, that'll mean about 5kg lighter at the end of the cut. My previous cut (2004) was for 15 weeks, losing 16 kg, much muscle included.

What do you guys think of my idea? Do you think the lesser caloric restrictions will be better? More importantly, will 5x5 be effective in helping retain strength and muscle mass? If this idea is ineffective what would be a better alternative? I thank you in advance for your comments.

 

[Madcow2]

Effective resistance training is effective resistance training, whether cutting, bulking, or maintaining. All of this is purely in the kitchen not the gym (except in the most absolute extreme cases of a pre-contest BBer who can't handle the energy requirements of a hard workout and might use higher reps due to joint issues from low fat/water).

 

[Protobuilder]

But do you think you can successfully keep gaining strength as per the 5x5 if you're eating at a deficit? I'm hesitant to start it as well until I finish my cut. I don't want to run it, but not have the calories to support weekly strength increases.

 

[Protobuilder]

Bump. What about this idea: eat maintenance or maybe a tad below during the volume phase, then bump above maintenance in the intensity phase? Would this help you lose some fat (during voluem phase) and then gain some muscle during intensity phase?

I got the idea from rbtrout, who said in another thread:

Becuase of my schedule of a vacation, I elongated the volume (5X5) phase to 6 weeks. I ate only to maintain my weight during that time. I had only been doing deads for about 8 weeks when I started the 5X5, so I knew I'd get better at them, just doing them. I also started (2nd week of 5X5) doing atf squats - none of the parallel or just past parallel, but ass to floor. This was new to me, so I basically started over again. I took a week off for vacation (deload phase). The next 4 weeks I ate about 4200 cals per day (I weighed 225) and did the intensity phase (3X3). All of my lifts went up and I put on about 15 pounds.
Excellent routine.

 

[rbtrout]

During the first 4 weeks of my first 5X5, I ate only to maintain and my strength went up. I think if cutting, you could at least keep the same strength, but not sure until I try it.

 

[Madcow2]

It depends on where you are development wise. A lot of guys, I think go2failure was one, managed to cut and gain a lot of strength (actually increased measurements fairly significantly also holding bodyweight constant which is pretty amazing IMO). I'd think most people here would have some success at least maintaining strength and possibly adding to it. However, an advanced strength athlete certainly would expect strength levels to decline with a drop in bodyweight.

That said, good training is good training. Loading, progressive overload, whatever. Absolute strength levels may not be as high as at a higher bodyfat and bodyweight level but you will certainly be a stronger lighter person with good training than a weaker lighter person. Just guage the weights appropriately and monitor them.

Caveate - a heavy crash diet not withstanding.