5/3/1 on a cut?

[BigBeard86]

is this OK? ive been following my own hypertrophy routine for a long time(really long) and have never done an actual powerlifitng routine. i have been cutting for 2 months already (and i am lean), working out 5 days a week with high volume and HIIT once a week.

now over the summer im working very long hours and figured this routine would be good for me because i do need more rest, especially since im eating less. but the mroe important reason is that i have begun to stagnate on a lot of my lifts - not total stagnation; id gain maybe a rep for a following workout but then get stuck out that for a couple of weeks - in other words, ive been making very slow progress and its time ot change up.

now, would a power routine like this still help me lose fat? how many sets of acc. exercises could i do with this? and would cardio once a week be ok too?

[Black_Spit]

now, would a power routine like this still help me lose fat?

No, your diet does that. You should already know that.

and would cardio once a week be ok too?

Do your cardio.

[n8te]

this is my own opinion but....personally i'd run 4 sets of 6-8 on a cut and run 5x5 or 5-3-1 on a bulk. 5-3-1 is a strength builder and its hard to go up in weight when on a cut unless your running a t-booster or something of that nature

example:
my year =
light cut-spring/summer 4x6-8
lean bulk-fall/winter 5x5 or 5-3-1

[Black_Spit]

this is my own opinion but....personally i'd run 4 sets of 6-8 on a cut and run 5x5 or 5-3-1 on a bulk. 5-3-1 is a strength builder and its hard to go up in weight when on a cut unless your running a t-booster or something of that nature

example:
my year =
light cut-spring/summer 4x6-8
lean bulk-fall/winter 5x5 or 5-3-1

I think you've got it completely backwards.

Dieting = fewer carbs = less glycogen = higher reps get harder and harder.

The lower the reps, the more you're relying on ATP.

[BigBeard86]

thanks for the replies even tho they conflict. i asked if im still able to lose fat because the consensus is to build strength you need to eat more, and when on a cut you are likely to lose strength. thats the reason why i asked, i just may have worded it incorrectly. i shouldve said is it possible to powerlift on a caloric deficit and gain strength.


edit: just read the above post. it does make sense. higher volume would also equal more time in the gym, focusing more on the muscle instead of the CNS. either way, i wil lgive it a go since my body has become used to doing hypertrophy for so long.

[Black_Spit]

i shouldve said is it possible to powerlift on a caloric deficit and gain strength.

The answer is yes, unless your strength is pretty advanced.

[NC_Tarheel]

this is my own opinion but....personally i'd run 4 sets of 6-8 on a cut and run 5x5 or 5-3-1 on a bulk. 5-3-1 is a strength builder and its hard to go up in weight when on a cut unless your running a t-booster or something of that nature

example:
my year =
light cut-spring/summer 4x6-8
lean bulk-fall/winter 5x5 or 5-3-1

Totally disagree. And facepalm.jpeg about the t-booster comment.

I think you've got it completely backwards.

Dieting = fewer carbs = less glycogen = higher reps get harder and harder.

The lower the reps, the more you're relying on ATP.

Agreed

[Retardo-pex]

is this OK? ive been following my own hypertrophy routine for a long time(really long) and have never done an actual powerlifitng routine. i have been cutting for 2 months already (and i am lean), working out 5 days a week with high volume and HIIT once a week.

now over the summer im working very long hours and figured this routine would be good for me because i do need more rest, especially since im eating less. but the mroe important reason is that i have begun to stagnate on a lot of my lifts - not total stagnation; id gain maybe a rep for a following workout but then get stuck out that for a couple of weeks - in other words, ive been making very slow progress and its time ot change up.

now, would a power routine like this still help me lose fat? how many sets of acc. exercises could i do with this? and would cardio once a week be ok too?

I did it and kept progressing. I think its easier to do it the first few months of 5/3/1 since most of the weights are going to be pretty light anyways so cutting doesn't really get in the way of strength progression. If you were on wave 8 or something close to it cutting might have a negative impact on your strength gains but that doesn't mean it can't be done.

I was doing boring but big and simply ate less then I had been and stayed away from most fast foods and dropped 10 lbs in a little over a month.

[jubjub007]

this is my own opinion but....personally i'd run 4 sets of 6-8 on a cut and run 5x5 or 5-3-1 on a bulk. 5-3-1 is a strength builder and its hard to go up in weight when on a cut unless your running a t-booster or something of that nature

[Blue Blazer]

to all the noobs out there on the whole cutting bulking crap...

do whatever fukin program you want and just do what you have to do diet wise to lose weight. chances are your strength won't even drop, if anything it will just keep rising. when I was 16, I "cut" for a month or so while doing SS and then moved to a basic split and I was working dog hours at a fish plant and lifting 4x a week after work. My numbers improved and I lost about 15lbs.

just saying....don't fret the whole "can I cut on x program" thing if you're not an advanced lifter

[PaleoNoob]

This.

What's with all of these sub-200 lb lifters jumping into the PL section to ask cutting questions?

If you're over 5' 8" and under 200 lbs, unless you're a total fatbody, the last thing you need is to cut.

[JiP]

this is my own opinion but....personally i'd run 4 sets of 6-8 on a cut and run 5x5 or 5-3-1 on a bulk. 5-3-1 is a strength builder and its hard to go up in weight when on a cut unless your running a t-booster or something of that nature

example:
my year =
light cut-spring/summer 4x6-8
lean bulk-fall/winter 5x5 or 5-3-1

Back to workout program section for you.

[Soulfrost]

I am cutting, and doing 5/3/1 for the last 3 months. The strength is going up, and bodyfat is going down. Just keep the diet in check.

[pntbll687]

is this OK? ive been following my own hypertrophy routine for a long time(really long) and have never done an actual powerlifitng routine. i have been cutting for 2 months already (and i am lean), working out 5 days a week with high volume and HIIT once a week.

now over the summer im working very long hours and figured this routine would be good for me because i do need more rest, especially since im eating less. but the mroe important reason is that i have begun to stagnate on a lot of my lifts - not total stagnation; id gain maybe a rep for a following workout but then get stuck out that for a couple of weeks - in other words, ive been making very slow progress and its time ot change up.

now, would a power routine like this still help me lose fat? how many sets of acc. exercises could i do with this? and would cardio once a week be ok too?

Have you read the 5/3/1 book?

I believe this is the situation that 5/3/1 is trying to prevent. Don't worry about what you eat so much. Lift heavy, do hard conditioning twice a week. Light conditioning twice a week. I'm not saying to go binge on junk food, eat healthy but you shouldn't really worry about am I getting x amount of protein, or "are my carbs to high?".

[nekkidbear]

I am cutting, and doing 5/3/1 for the last 3 months. The strength is going up, and bodyfat is going down. Just keep the diet in check.

I have also done this. You may progress slower. Just watch your lifting volume. I record everything and I noticed I started losing strength when I was trying to do too much in the gym for how many calories I was intaking.

[.aeterna]

The beauty of 5/3/1 is how low volume it is. Do your work sets, 5x10 of the BBB assistance and you're out in 25 minutes.

Add in the recommended deload week (or even a week off) and you got a perfect program that allows you to recover at a good rate while in a calorie deficit.

[nickloporchio]

Just do the program as desgined, and how you would normally do assistance.

Cutting shouldn't be thought about when lifting, your main goal is to get stronger right?

Cutting should come into effect outside of the weight room, with Conditioning, and the kitchen

Push a prowler, Push a car, do some kind of GPP 2-3x a week after workouts.

Up your protein, lower carbs a little(dont eliminate).

With this process sure you might loose weight slower than an all out pre BBing show cut,
but we're here to get strong

This is just a general guideline.

I just realized you're 5'11' and 198.

Please bulk

[fatdad34]

Wendler even says that if your running short on time or having a crap day you can drop the assistance work and just do the core 531. I think the most important part on a cut is to maintain your strength level therefore maintain the muscle you have. I think 531 is great for that.

[clorox_me]

I did it and kept progressing. I think its easier to do it the first few months of 5/3/1 since most of the weights are going to be pretty light anyways so cutting doesn't really get in the way of strength progression. If you were on wave 8 or something close to it cutting might have a negative impact on your strength gains but that doesn't mean it can't be done.

I was doing boring but big and simply ate less then I had been and stayed away from most fast foods and dropped 10 lbs in a little over a month.

totally agree with this.

came in to post something similar and everythingwentbetterthanexpected.jpg

[Wurrukatte]

This.

What's with all of these sub-200 lb lifters jumping into the PL section to ask cutting questions?

If you're over 5' 8" and under 200 lbs, unless you're a total fatbody, the last thing you need is to cut.

.
I mean I'm only 5'9" 184lbs... But your comment is funny.
I'm on here looking for cutting info... But my status are as follows:
Bench = 275
Squat = 395
Dead lift = 435
Military press = 190
and I have a film shoot coming up.

[TSNBTAN]

Hang on what is the point of cutting on 531?

Apologies if that sounds disrespectful I don't mean it like that.

[psychodiver9]

[QUOTE=Wurrukatte;1311950041].
I mean I'm only 5'9" 184lbs... But your comment is funny.
I'm on here looking for cutting info... But my status are as follows:
Bench = 275
Squat = 395
Dead lift = 435
Military press = 190
and I have a film shoot coming up.[/QUOTE

It's not funny that you bumped a 3 year old thread

[Big.Jazayrli]

is this OK? ive been following my own hypertrophy routine for a long time(really long) and have never done an actual powerlifitng routine. i have been cutting for 2 months already (and i am lean), working out 5 days a week with high volume and HIIT once a week.

now over the summer im working very long hours and figured this routine would be good for me because i do need more rest, especially since im eating less. but the mroe important reason is that i have begun to stagnate on a lot of my lifts - not total stagnation; id gain maybe a rep for a following workout but then get stuck out that for a couple of weeks - in other words, ive been making very slow progress and its time ot change up.

now, would a power routine like this still help me lose fat? how many sets of acc. exercises could i do with this? and would cardio once a week be ok too?

Power routines can be just fine while dieting.. fat loss is determined by calorie balance and not by your training routine.

I'd avoid cardio, if possible, for the sake of maintaining maximum strength (and assuming you aren't in a hurry).

[psychodiver9]

Power routines can be just fine while dieting.. fat loss is determined by calorie balance and not by your training routine.

I'd avoid cardio, if possible, for the sake of maintaining maximum strength (and assuming you aren't in a hurry).

Finally the answer op has waited 3 years for. Lol

[TheLiftingDoc]

I'm of the opinion that 5/3/1 is ideal on a cut. I ran it for the 6 months I was doing a 1k deficit last year and got very very lean while preserving all my strength and actually adding 10kg to my bench and deadlift. For actual strength gain I think it's sub par, but the short workouts with high intensity from the AMRAP sets are a great way to give muscles heavy load in deficit with heavy weights, while not doing enough volume to burn out rapidly from a surplus. I was even doing an hour of cardio every day while running this and still saw no negatives.

[Big.Jazayrli]

Finally the answer op has waited 3 years for. Lol

strong notice of it being 3 years later on my part.