Question: Changing routine for hard cut??

Powerbuilt · 12-19-2006, 01:01 PM

Question:

I’m dieting down right now (bad time to do it, but I have the will). Now I have heard bodybuilders suggest that they change their routine during a hard diet / pre contest. What are some of the changes they make? The reason I ask is because recovery will take longer and I am still pushing to near failure. I started considering that I may possibly be sacrificing more mass. I’m going to loose mass and strength form the diet alone, but I may be accidentally forcing my muscles to far and they are unable to recover due to the caloric deficiency, making me loose even more mass during the course of the diet.

I guess my two questions are;

What are some of the changes advanced lifters make to their routines during a hard cut, and why do they make these changes?

Am I sacrificing more mass by taking my routine to the level I do during my cut?

I posted a brief example of a typical day just incase anyone is curious:

Wednesday: Shoulders/ Traps

Overhead DB Press 4 Sets 10,8,6,6
Leaning Side Laterals 3 sets 6-8 reps
Front Alternating DB Raises: 3 Sets 8-10 reps
BO Dumbbell Laterals: 3 sets 8-10 reps
Behind the back BB Shrugs: 4 Sets 10-15 Reps

Reps for replys.

numinix · 12-19-2006, 05:15 PM

I can't generalize and answer how the pros do it, but when you are doing a cut, the risk of injury from doing increased weights or higher reps can increase due to slower repair, etc. So, I guess just be careful, push hard but don't be a hero like you are on your bulks

gabrielbtoledo · 12-19-2006, 05:27 PM

I don't want to sound cocky, but I will tell you my shoulder day:
Neck behind press: 4 sets: 8 reps/9 reps/10 reps/8 reps In between sets I go straight to a lateral raise 4 sets: 10 reps each side
Siting down lateral raise with head touching your legs: 4 sets: 10 reps both arms same time
Shoulder press: 4 sets: 8 reps/9 reps/10 reps/9 reps In between sets I go straight to a front raise 4 sets: 10 reps each arm
Barbell shrugs: 6 sets: 8 reps/10 reps/10 reps/6 reps/8 reps/10 reps
Pulling up w/ barbell: 4 sets: 8 reps/10 reps/10 reps/9 reps

Keep in mind that every rep I increase the weight till can't do any more and always try to increase at least 2 1/1 lbs in each side with barbells or 5 lbs with machines.

Now what pros do before competition is a crazy thing. They cut as much as they can. Some don't eat carbs at all and they can lose 15lbs in 2 weeks.

Powerbuilt · 12-20-2006, 07:23 AM

Quote:

Originally Posted by gabrielbtoledo

Now what pros do before competition is a crazy thing. They cut as much as they can. Some don't eat carbs at all and they can lose 15lbs in 2 weeks.

That's what I do. I can add muscle easy but my metabolism is very low naturally. I don't have muscle of a choice but to cut out all carbs and only kick 1200 cals a day. My resting heart rate is only 48 BPM. I don't lose much mass at even that low calorie intake, but in order to loose weight I have to. I'll also hit cardio 20 minutes a day, three days a week.

Muscle milk also helps out a lot. The higher fat that comes from muscle milk helps keep me energized and injury free. If I use protein supplements that contain little fat, I'll start cramping 7-10 days into the hard diet. Small ramps and little headaches from the low calorie intake. On Muscle Milk I sometimes get a slight headach, but not nearly as bad using the carb/protein based protein.

gabrielbtoledo · 12-20-2006, 08:12 AM

I would not drink muscle milk at all. Specially in your case that you want to really cut. Try some shakes with Protein+Oats+Dextrose. That is what I do and givems a lot of energy without much fat. And if you really need fat, then have a spoon of peanut butter which will also give you a good amount of protein.
I would also get heavier lifting. You are a big guy and I'm pretty sure you can do harder than me (small guy). I've been cutting too, however I lost minimal muscle and my strenght is better than ever.

Powerbuilt · 12-20-2006, 09:00 AM

Quote:

Originally Posted by gabrielbtoledo

I would not drink muscle milk at all. Specially in your case that you want to really cut. Try some shakes with Protein+Oats+Dextrose. That is what I do and givems a lot of energy without much fat. And if you really need fat, then have a spoon of peanut butter which will also give you a good amount of protein.
I would also get heavier lifting. You are a big guy and I'm pretty sure you can do harder than me (small guy). I've been cutting too, however I lost minimal muscle and my strength is better than ever.

Just by your pic, I imagine your metabolism is jacked compared to mind. Your going to think I'm crazy, but I'm telling you the truth, I can not loose any weight with more then 40+ carbs a day. It's that poor metabolism. According to a dietitian, I should be eating 3,500 calories a day for a slow bulk.

Last three month I ate 2,400 calories a day and broke four personal records on lifts, and added 9 pounds (4-5 of which I would say was muscle). I showed my diet to a local pro here and when he saw it and my size he called me, "A bodybuilding prototype" So I put it under my name.

So you go heavier during the cut, but bask off on the intensity? Like a power lifter? Lower rep range but never hitting failure?

EDIT: I have to let reps recharge. I'll hit ya soon.

gabrielbtoledo · 12-20-2006, 10:22 AM

Well I will tell you what I do.
I do low reps on my first and second sets, then I increase the weight to my last best lift and do as many reps as I can. Then I add 2 1/2lbs in each side and try as many reps as I can (usually not many), then I go down again and do 8 to 10 reps on lower weight.