sets and weight - JP Fitness Forums

AlbertEinstein · 04-11-2005, 01:53 PM

Hi,

question:

I am currently in cutting phase (weight lifting for about two years now, ~15% body fat)
Now, to get maximum gains while cutting (I'd like to cut untill I get down to at least 10%), what is the best number of sets/reps in the set with the heaviest weights? How many different excercizes a day?

currently I am doing 3 x 5 and 6 different excersizes per day.

your suggestions are welcome.

RipStone · 04-11-2005, 02:02 PM

Cutting is more about channging your diet and cardio program, not necesarily changing your lifting routine. You need to slowly reduce your total caloric intake and increase the amount of cardio you do in order to succesfully cut.

For example, when I was bulking I was eating 3000-3200 calories a day and doing HIIT cardio 1-2x a week. Now that I am cutting, over a period of 3-4 weeks I reduced my caloric intake by about 100-150 calories a week. I also started doing more cardio...2 HIIT session a week and 2 steady rate cardio session a week.

Aim to lose no more then 1 pound a week. This way you know the weight you are losing is fat and not muscle mass.

Hope this helps.

AlbertEinstein · 04-12-2005, 09:36 AM

Thanks RipStone,

I am aware of diet changes and that works well for me. I hate cardio so I am trying to cut subtracting ~500 calories a day and hitting weights hard. That is why the question.

Ogedei · 04-12-2005, 02:12 PM

Your doing 3x5? like 3 sets of 5 reps?

I'm certainly not the expert around these parts, but I think you want your total rep range to be closer to 24 or 25. Ie 3x8 or 4x6 or 5x5.

Just my 2 cents.

Og.

RipStone · 04-12-2005, 03:22 PM

Quote:

Originally posted by AlbertEinstein:
Thanks RipStone,

I am aware of diet changes and that works well for me. I hate cardio so I am trying to cut subtracting ~500 calories a day and hitting weights hard. That is why the question.

In order to maximize your results during your cutting phase, you are gonna have to do some cardio. Try HIIT cardio. It only takes 12-20 minutes and IMO is a highly effective away to shed fat while maintaing muslce mass..just what everyone is after.

AlbertEinstein · 04-12-2005, 04:44 PM

Ogedei,

that was the answer I was looking for. Do you have a teory why is this so?

Ogedei · 04-12-2005, 05:22 PM

Me, no, but I am sure I can find someone who knows what they are talking about once I get home and not on company time [img]smile.gif[/img]

Og.