Im 5'11" 190lbs, about 11-12% bodyfat, and am cutting. I was doing 5x5 scheme as I read on RRD and on mensfitness, that this is the best way to cut, besides diet. It reads: heavy training (i.e. less than 6 repetitions) will substantially alter your muscle density through the growth of the contractile proteins myosin and actin (6,7). Since these proteins are by far the densest components of skeletal muscle, causing them to hypertrophy will translate to a denser, harder look, even at rest.
I stopped doing 5x5 and switched to 8-12 because I wasnt getting the burn or fatigue and didnt feel like it was doing much. Im wondering now though, if I should stick with the 5x5 for everything including squats, pullups, shoulders, etc. Im not looking to get bigger, just cut. So after diet of course, what do you guys think?
I'd say 15 minutes of HIIT on your non-workout days combined with a good low-carb diet will give you the results you seek. At least somewhat [img]smile.gif[/img]
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Stick to 5x5, increase your weights if you don't feel like you're doing anything. Don't go back to the 8-12s. You can also do supersets to get that "worn out" feeling that you miss.
I have seen a bunch of people cut up and put on LBM at the same time doing 5X5.
ok thanks, so you think 8-12 isnt as effective for cutting? So many people have different views, which I understand, is normal. Im just trying to determine what is best for me for my goals.
For example, Turbulence Training is supposed to be good for losing fat/cutting and the reps are 6-8.
Turbulence Training is freaking awesome for cutting fat while preserving muscle - I am doing TT currently and recommend it strongly - the supersets are great!
Hey Raymond, i found RRDv2.0 to be the best cutting program i've ever done....by far. i agree with what galya said. up the weight. make the rest periods about 1-1.5min, rather than the usual 3min rest for 5x5 routines. some people don't like this program because they feel it's not long enough in the gym. well, on one day do HIIT or cardio immediately after yer 2 exercises & the next do some ab work. Joel says to include these wherever you like if i remember.
make the weights heavy. lift with intensity. after a few weeks of 5x5, i think you can then switch to 8x3 or 10x3. my strength increased while on this. remember, you can go every day because of the low volume. this is a cutting program where you will not only not lose strength, but instead gain it. to me this is good.
HOWEVER, if you don't believe a program will work for you, then it probably won't.
ps, you said RRD...i'm assuming you mean version 2.0, right?
Yeah 2.0 version is what I was referring to. I know this sounds crazy, but even though Im eating to cut, and my diet is good, Im getting bigger. Not fat, but muscle, I know for sure because I am more defined. So now my goals are to keep this size, and not gain too much more muscle. I want to cut what I have now as much as possible, so Im just not sure if the 5x5 will be better, or something like TT 6-8 or 8-12 would be better.
I guess what Im asking is, which rep scheme is going to get me cut up real good, but not gain any more size, after diet of course
Originally posted by raymond3: Yeah 2.0 version is what I was referring to. I know this sounds crazy, but even though Im eating to cut, and my diet is good, Im getting bigger. Not fat, but muscle, I know for sure because I am more defined. So now my goals are to keep this size, and not gain too much more muscle. I want to cut what I have now as much as possible, so Im just not sure if the 5x5 will be better, or something like TT 6-8 or 8-12 would be better.
I guess what Im asking is, which rep scheme is going to get me cut up real good, but not gain any more size, after diet of course
I'd repeat it, but Danny (Dking)said it well in this thread:
Linear Mode
