What's the point of lifting in a calorie deficit?

[UpInSmoke]

I know this is kind of a dumb question, but I've never really understood this. What's the reason for lifting on a cut? To preserve muscle mass? Or to lose fat through burning up excess calories by lifting? I guess what I'm trying to get at is should you be lifting to failure, using heavy weight and volume training like you would be when stimulating muscle growth? I don't see what the point would be of that if you don't have the calories to feed the muscles. Wouldn't circuit training with weights or HIIT be just as effective if not better? I'm getting ready to cut and I just don't wanna be sore all the time lifting to failure if there's no need to.

[SicilianFool]

Usually the main point is alittle of both what you touched at. Since you have a great chance of losing muscle throughout a cut, keeping your protein high and constantly lifting can not only help burn calories but keep as much muscle on as possible. As for lifting style I usually go with MaxOT since the style is set up for greatly increasing strength. Personally training and eating right lets me see increases with my lifts, even during a hard cut.

[TheCorporation]

To preserve muscle mass and strength and, if you're a beginner, gain a little muscle.

[mad_x_00]

I know this is kind of a dumb question, but I've never really understood this. What's the reason for lifting on a cut? To preserve muscle mass? Or to lose fat through burning up excess calories by lifting? I guess what I'm trying to get at is should you be lifting to failure, using heavy weight and volume training like you would be when stimulating muscle growth? I don't see what the point would be of that if you don't have the calories to feed the muscles. Wouldn't circuit training with weights or HIIT be just as effective if not better? I'm getting ready to cut and I just don't wanna be sore all the time lifting to failure if there's no need to.

Anyone can correct me if im wrong but....

yes you lift to preserve muscle or gain (for beginners)....You do not have to lift weights to failure...but for beginners and people who would like to keep there structure they lift heavy to failure. In some cases people will still make gains on muscle. Like myself I am taking in about 1500-1700 Cals and have improved my bench to 300 lbs and my leg press to 980 lbs...I came home on leave from afghanistan about two weeks ago and people complimented me how big my arms got and my shoulder width. Also I have no idea if circuit training or HIIT is better. But just because you lift to failure does not mean you will be sore. For me I was sore for about the first week and it plateaued for my soreness...besides legs my legs get sore no matter how many times i squat.

As far as not having the calories to feed your muscles....IMO (again correct me if Im wrong) your body does what it needs to move on...If your taking in enought protein and what not your body is gonna use that to function properly and repair damaged muscled and whater else

Last but not least....man the f up and deal with the soreness...

[csb5731]

Muscle mass is "use it or lose it", and even moreso when in a caloric deficit.

[UpInSmoke]

Okay I understand that you still need to lift to preserve muscle and strength. I still don't understand if I should be lifting to failure and focusing on certain body parts and going all out like you would when trying to put on mass. Wouldn't just doing a circuit or a full body routine a couple times a week be just as effective for preserving mass and stimulating muscle opposed to a traditional bodybuilding split while on a cut?

I do get more sore when I burn out on certain body parts going heavy as opposed to just doing a full body or circuit. I can deal with the soreness, it's just annoying. I work a physical job and it's hard enough to get into the gym. Just trying to make it easier on myself while I'm cutting. Trying to save my energy for work.

Also, I guess I'm different because my gains aren't usually that great when I'm eating less, strength wise. I maintain but don't really go up in strength a whole lot like I would if I was fueled up and bulking.

[csb5731]

I don't think there is much of a need to lift to failure. I'll occasionally do so on the isolation movements like curls, and sometimes pullups. Never on deads, squats, and (not intentionally, at least - no spotter, generally) on presses. When cutting, volume gets dropped considerably, I just try and keep the weights up, and often do full-body vs. splits.

I think a lot of people do too much volume on a cut, although some people can certainly handle it better than others.

[mad_x_00]

I maintain but don't really go up in strength a whole lot like I would if I was fueled up and bulking.

This is because you second guess lifting...and lifting to failure isnt necessary but a common area of sets during a cut to preserve/build muscle is 5 sets of 5 of heavy lifting...(5x5)...this is actually what I do and I see gains every 1 1/2 to 2 weeks..try this out for about 4 weeks and see how it works for you...now that I think of it I dont see a point to lifting to failure....especially for me since i lift 5-6 x per week.

And your not just stimulating your muscles when your lifting heavy you tearing muscles to be rebuilt...also more muscle burns more calories that fat does....

its like saying someone who benches 450 goes on a cut and only does pushups...hes gonna lose alot of that muscle and strength

[Clamz]

you don't need to go crazy on your lifting. You are trying to maintain mass so lift to maintain. A lot of people make the mistake of doing an intense bodybuilding routine an a cut when the calories aren't there to support not only building muscle, but overall recovery and that opens the door for overtraining, dilution of weight loss goals, and injury.

[Malkira]

It really depends on the situation. If you are morbidly obese and have never lifted before in your life, you could eat 500 cals under maintenance and do Starting Strength and milk the crap out of newbie gains.

Once that period is over though, 2x a week fully body routine in the 6-8 rep range should be enough to spare lean body mass assuming sufficient protein.

[jimsmith9999]

Read these

http://www.bodyrecomposition.com/tra...ss-part-1.html
http://www.bodyrecomposition.com/tra...ss-part-2.html