cutting with strength program? measly reps.

[graptorthemashn]

Hey guys, I'm aiming to cut body fat whilst doing my best to preserve strength gains in the gym - or even build upon them. Does anybody have an opinion on utilizing a basic 5x5 or another strength program to accomplish this? I was thinking something like

Mon - Squat / Bench / Row 5x5
Tuesday - HIIT (30 min)
Wed - Squat / OHP / Deadlift 5x5
Thurs - HIIT (30)
Fri - Squat / Bench / Row 5x5

Sat/ Sun - Rest

Maybe include small assistance work (weighted dips,situps)

Anybody have any experience with this or any advice? Thanks!

[graptorthemashn]

bumperoo

[illiniStrive]

If you're wanting to do a 5x5 I'd look into something like Madcows with ramping sets and a bit less volume than what you've written up.

[graptorthemashn]

If you're wanting to do a 5x5 I'd look into something like Madcows with ramping sets and a bit less volume than what you've written up.

okay, but the volume on madcow would be the same as what i've written up.

[graptorthemashn]

anybody had experience with maintaining strength with a 3-day strength program in a deficit?

[vismal]

anybody had experience with maintaining strength with a 3-day strength program in a deficit?

I do 3x total body when cutting. It's maintains strength fairly well if the deficit isn't too extreme. That being said, if your going to cut for a long time, strength losses, while small, can sometimes be inevitable.

[graptorthemashn]

I do 3x total body when cutting. It's maintains strength fairly well if the deficit isn't too extreme. That being said, if your going to cut for a long time, strength losses, while small, can sometimes be inevitable.

word. repped

[orangegoblin]

I've run 5x5s while cutting. I think it helps maintain strength as well as anything unless you plan on running an aggressive deficit, and even then it is a good option although you might lose some strength. If you are cutting hard you may want to consider ditching your HIIT cardio at some point, but see how it goes for you.

BTW, I think your program looks fine.

[motivated99]

Right now, I'm cutting with the exact program you stated, just no assistance work, cardio, and doing 3x5 squats. Strength gains slowed down tremendously taking about 3 training sessions to up the weight. Had to de-load once as well. On 1k cal deficit. Good luck op.

[Znik]

I do 3x total body when cutting. It's maintains strength fairly well if the deficit isn't too extreme. That being said, if your going to cut for a long time, strength losses, while small, can sometimes be inevitable.

Do the same as Vismal, swap over to ICF 5x5 when doing my aggressive mini-cuts (usually around 2lbs+/wk) My strength increased on most lifts some stalled during my last cut with losing 2.2lbs/wk just need to adjust volume sometimes to compensate for reduced recovery. Cut only lasted 6 weeks though, would probably be another matter if it lasted longer.

[illiniStrive]

okay, but the volume on madcow would be the same as what i've written up.

since you didn't indicate in your first post whether the 5x5 would be ramping I assumed they were sets straight across. in which case the volume would not be the same...

madcow also uses 1x5 for deadlifts, not 5x5; madcow also incorporates 4x5s, 1x3s, and 1x8s so really the volume is not even remotely the same...

[EjnarKolinkar]

If you're wanting to do a 5x5 I'd look into something like Madcows with ramping sets and a bit less volume than what you've written up.

Some good advice OP. Nobody here knows what volume you are accustomed too. So it's hard to give specific program advice. Nothing wrong with a packaged 5x5 for a diet. You just will have to adjust the weight to be appropriate to the program, if you use a stock fixed volume and frequency (probably easiest to figure this way)

Everybody has to do that doe.

[Shandlar]

Do the same as Vismal, swap over to ICF 5x5 when doing my aggressive mini-cuts (usually around 2lbs+/wk) My strength increased on most lifts some stalled during my last cut with losing 2.2lbs/wk just need to adjust volume sometimes to compensate for reduced recovery. Cut only lasted 6 weeks though, would probably be another matter if it lasted longer.

God what I wouldn't give to be 6'3", 3250+ TDEE. Cutting 13 pounds in 6 week on ~2200 cals a day? Yes please.

[graptorthemashn]

since you didn't indicate in your first post whether the 5x5 would be ramping I assumed they were sets straight across. in which case the volume would not be the same...

madcow also uses 1x5 for deadlifts, not 5x5; madcow also incorporates 4x5s, 1x3s, and 1x8s so really the volume is not even remotely the same...

okay cool. will look into this!