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  1. #1
    Registered User JitsuLifting's Avatar
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    RP training and fat loss phase.

    Just finished a five week mesocycle using rp style training, basically volume ramping. For those who use or have used this style of training during cutting, did you still try to add sets during the meso? Or did you hold it more static?

    I was able to add like 1 set in week 2 and 3 for most body parts. But for week 4 and 5, adding more volume would just end up with to much fatigue and low quality work sets. I hit 1-0 rir in week 5, and decided to deload because i felt pretty tired.
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    Registered User Filmbuff81's Avatar
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    You’re not going to be able to add many sets while cutting, so focusing on quality is definitely a better idea.

    You’re ramping the RIR too so even you hold sets static you’ll be fine.
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    Registered User JitsuLifting's Avatar
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    Should i be able to see some performance gains too? I can add a few reps and weight early in the meso, but towards the end when fatigue start coming in, i am able to mostly match reps and weight.
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    Registered User JitsuLifting's Avatar
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    And how long is your guys average mesocycle before you have to deload? Both in fat loss and gaining.
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    Originally Posted by JitsuLifting View Post
    Just finished a five week mesocycle using rp style training, basically volume ramping. For those who use or have used this style of training during cutting, did you still try to add sets during the meso? Or did you hold it more static?

    I was able to add like 1 set in week 2 and 3 for most body parts. But for week 4 and 5, adding more volume would just end up with to much fatigue and low quality work sets. I hit 1-0 rir in week 5, and decided to deload because i felt pretty tired.
    Hi!

    What's your current height and weight?

    What are your best lifts for your main lifts? (For example, Squat, Bench, Deadlift)? Doesn't need to be a 1 rep max, for example. Let's say you managed to get 7 reps of XX lbs of Squats. Something like that please.
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  6. #6
    Registered User JitsuLifting's Avatar
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    Originally Posted by Camarija View Post
    Hi!

    What's your current height and weight?

    What are your best lifts for your main lifts? (For example, Squat, Bench, Deadlift)? Doesn't need to be a 1 rep max, for example. Let's say you managed to get 7 reps of XX lbs of Squats. Something like that please.
    5’7 and 190 lbs.

    1RM lifts

    Bench: 275 lbs
    Squat: 330 lbs
    Deadlift: 440 lbs

    This was when i was doing more strength training, but still not that far off now, but i dont do much squatting and deadlifting for my more hypertrophy specific goals.
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    Registered User Filmbuff81's Avatar
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    You should strive for performance gains.

    There’s no reason you can’t add some reps and a little bit of weight over the mesocycle.

    Your mesocycle will depend on your recovery abilities.

    But generally 4-5 weeks then a Deload.

    I’d base progression on your first couple sets for an exercise. If you’re easily hitting or exceeding the top end of your chosen rep range then add a little bit of weight the next week and try to match the reps you did the previous week.

    That should ensure you’re in the proper RIR range and making some progress.

    You’re better off starting a little light and building up than blowing your wad in the first couple weeks.

    The main difference esteem cutting and gaining is you’ll be able to add more weight/reps/sets when gaining.

    Cutting will chop into recovery so you’d hit your MRV sooner.
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  8. #8
    Registered User JitsuLifting's Avatar
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    Originally Posted by Filmbuff81 View Post
    You should strive for performance gains.

    There’s no reason you can’t add some reps and a little bit of weight over the mesocycle.

    Your mesocycle will depend on your recovery abilities.

    But generally 4-5 weeks then a Deload.

    I’d base progression on your first couple sets for an exercise. If you’re easily hitting or exceeding the top end of your chosen rep range then add a little bit of weight the next week and try to match the reps you did the previous week.

    That should ensure you’re in the proper RIR range and making some progress.

    You’re better off starting a little light and building up than blowing your wad in the first couple weeks.

    The main difference esteem cutting and gaining is you’ll be able to add more weight/reps/sets when gaining.

    Cutting will chop into recovery so you’d hit your MRV sooner.

    Thanks!
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