How to approach training while cutting..

[StayxCold]

Im cutting weight to compete in the 198's from the 220's and was wondering how you guys approach programming, routines etc. while dropping weight classes. I'm just coming off smolov for my squat, and smolov jr. for my bench and dont know where to pick back up. I was thinking a more "powerbuilding" approach. Hitting the big 3 fairly heavy 2x a week with extra fluff work in an attempt to maintain what I've built.

This is my first major cut so any help on how to set up a routine, or even what program to hop on and give a shot while dropping weight would be much appreciated. Thanks.

[stenzinator]

having done the same as you are planning to do, i found cutting out all the extra fluffy stuff to be best. Concentrate on perfecting form through a higher frequency/volume program like sheiko, because if you are cutting you will have a lowered recovery ability - best to use it all up on the comp lifts than accessories. You can increase your lifts while cutting but it will be through a sustainably ( not smolov) high volume program to increase efficiency, not through muscle gain.

[ChecksandGiggles]

having done the same as you are planning to do, i found cutting out all the extra fluffy stuff to be best. Concentrate on perfecting form through a higher frequency/volume program like sheiko, because if you are cutting you will have a lowered recovery ability - best to use it all up on the comp lifts than accessories. You can increase your lifts while cutting but it will be through a sustainably ( not smolov) high volume program to increase efficiency, not through muscle gain.

Good post. Focus on the big lifts, and since you've come off a high volume approach then don't lower it too much.

[StayxCold]

having done the same as you are planning to do, i found cutting out all the extra fluffy stuff to be best. Concentrate on perfecting form through a higher frequency/volume program like sheiko, because if you are cutting you will have a lowered recovery ability - best to use it all up on the comp lifts than accessories. You can increase your lifts while cutting but it will be through a sustainably ( not smolov) high volume program to increase efficiency, not through muscle gain.

Awesome, thanks for the response. Could you recommend which # of sheiko I should give a shot?

[Kaarliitis]

start with #29, then #37 and if you have to peak/taper for meet then #32.

And while cutting, focus on form on all your compound movements. Atleast thats what i did and i added 10kg to my squat and 15kg to my deadlift in 2 months, while i lost 8 pounds.

[InspecktaDeck]

Why are you cutting? Your too tall to be a competitive 198 anyway so why bother? Just keep getting stronger, if you feel your getting too fat just slowly recomp.

[StayxCold]

Why are you cutting? Your too tall to be a competitive 198 anyway so why bother? Just keep getting stronger, if you feel your getting too fat just slowly recomp.

I just wanna rebuild from a lower bf%. My attempt at recomping lead to me gaining 5lbs in a very short time because it allowed for me to be too lenient with food.
In USPA junior 18/19 I can smoke the american deadlift and possibly the squat once I up my calories again, I don't plan on being that light for very long, I just rushed my first bulk and got unnecessarily fat.

[KyleKeough]

The protocol would be something like higher frequency specificity training with decreased volume and increased average intensity. Supplemental would would be limited a bit and GPP would be a (very) secondary concern. The level of exertion per set would probably also be down a bit, or would be used strategically (i.e. a program that has you build towards a single all-out top set).

[mickgee]

Good answers! In for more.

[shadowroth]

Wish I knew. I'm forever bulking and loving it

[StayxCold]

The protocol would be something like higher frequency specificity training with decreased volume and increased average intensity. Supplemental would would be limited a bit and GPP would be a (very) secondary concern. The level of exertion per set would probably also be down a bit, or would be used strategically (i.e. a program that has you build towards a single all-out top set).

So something like 5/3/1, with maybe some bodyweight assistance on days I feel really good?

[CurltonBench]

In also cutting atm. O ****ing hate the high rep nature of 531 man...please dont make me do more than 5-6 reps on the main lifts. Pls no. Anyone know where i can fnd a good spreadsheet for sheiko #29?

[KyleKeough]

So something like 5/3/1, with maybe some bodyweight assistance on days I feel really good?

Yes--something like that would probably work best. You should also be able to handle more than just bodyweight assistance--and you'll want to push through some hypertrophy work in order to keep muscle mass--but doing a ton of assistance might end up being out of the question. Really, you'd just do as much as you could in order to still recover for the next session; for everyone, that limit will be different.

[fitlover]

Why are you cutting? Your too tall to be a competitive 198 anyway so why bother? Just keep getting stronger, if you feel your getting too fat just slowly recomp.

I agree with this. A slow recomp rather than a full-blown cut would be beneficial IMO.

Generally speaking though, I find that high intensity and slightly lower volume works well on a cut, as well as for strength gains. It's when you try to combine both with a calorie deficit that you start losing strength a bit.

[StayxCold]

I agree with this. A slow recomp rather than a full-blown cut would be beneficial IMO.

Generally speaking though, I find that high intensity and slightly lower volume works well on a cut, as well as for strength gains. It's when you try to combine both with a calorie deficit that you start losing strength a bit.

After doing some reading, I think I'm going to go with the higher intensity, fairly low volume approach. Working up to an all out top set (triple, set of 5, or a single depending on the week) for the main movement of the day. With 3-4 accessory movements with a varying set/rep range depending on the week, and recovery of course.

Also, I stated above why I am no longer doing a slow recomp. I also really want to give a real, full blown cut a try. Why? just to say I've done it and find out how my body reacts.

[fitlover]

After doing some reading, I think I'm going to go with the higher intensity, fairly low volume approach. Working up to an all out top set (triple, set of 5, or a single depending on the week) for the main movement of the day. With 3-4 accessory movements with a varying set/rep range depending on the week, and recovery of course.

Also, I stated above why I am no longer doing a slow recomp. I also really want to give a real, full blown cut a try. Why? just to say I've done it and find out how my body reacts.

Fair enough! Good luck.

[StayxCold]

Fair enough! Good luck.

Thank you!