Cutting Time Routines - More Reps Less Weight? The age old question...

CNovaJason · 03-24-2008, 12:45 PM

I am trying to cut as you have probably all seen by now according to my posts but I am wondering for my routines, should I just do 3 sets of each exercise with weight I can do only do about 1o to 12 reps? Or should I up the weight each set? My thoughts are that I would do 3 sets of say dumbell presses for chest or flyes at 3 sets of 10 to 12 with weight I can ONLY get the last couple of reps in with a spotter. I'm looking to get a better PUMP in my workouts more than adding the mass obviously since I am cutting. I am trying to maintain my lean mass I have now and get to 10% body fat. Anyway, any help would be greatly appreciated. Thanks guys.

**Thomas_Rivera** · 03-24-2008, 01:02 PM

If your looking for a better pump, increase intensity, add a lighter set or two if you think it will help. I think keeping up intensity will help out though.

**ZiR RED** · 03-24-2008, 08:10 PM

What does the pump have to do with burning fat? Nothing.

You should keep your training fairly similar to it would be if you are trying to add mass, however adjust the frequency, volume and intensity to account for the increased cardio and low calories. You want to keep muscle bellies thick and full, not create lactic acid in an attempt to 'feel the burn.'

Add sprints to your training 2 days a week and see how lean you get.

Br

picabloo · 03-25-2008, 12:19 AM

sprints? you mean like just sprinting on a treadmill?

<3Frosty · 03-25-2008, 08:53 AM

Quote:

Originally Posted by picabloo

sprints? you mean like just sprinting on a treadmill?

I dont know anyone that can keep a sprint up for more than a minute at most, so what he is referring to is interval training or HIIT.

Sprint, rest, sprint, rest, sprint, rest.

You COULD do it on a treadmill. But its alot easier to go full out outside.

eat2grow · 03-25-2008, 09:19 AM

throw some burnouts at the end of heavy sets helps me a lot....stepper is good too for hiit

jbiggie7 · 03-25-2008, 09:29 AM

A pump is just a good feeling to say "Yeah bitch I worked out and I'm ripped" the fattest man could achieve a pump and feel like the most ripped person in the world. I love the pump.

<3Frosty · 03-25-2008, 12:20 PM

Quote:

Originally Posted by eat2grow

throw some burnouts at the end of heavy sets helps me a lot....stepper is good too for hiit

How exactly can you do HIIT on a stepper in a safe manner?

**ZiR RED** · 03-26-2008, 07:15 PM

As I reread this post I am reminded of some research I have been doing lately based off anecdotal accounts. What I found, while doing a mixture of cluster and circuit resistance training, was a significant decrease in body fat even though I had elevated my carbs and remained similar on my sprint training. In fact, I had reduced weight training from 4 days a week to three.

What I was doing was using high sets, moderate weight, and very low rest periods. I would do about 40 sets per workout in around 75 minutes, using a weight that could normally be performed for 10 (about 80% 1rm) for only 5-6 reps, 6-10 sets per exercise. By the 3rd or 4th set i was struggling to perform that 6th rep. I was also only using 20-40 second rest periods.

Now, back to the science. What I found in my research is that the short rest periods in combination with the intensity (and shorter duration) of the workloads resulted in a far greater and longer GH release. These increased levels of serum GH resulted in a greater amounts of fats, especially adipose and to some degree even visceral abdominal (shown in some studies) used during recovery.

I also found studies proving the amount of abdominal adipose was inversely related to the amount of resting GH produced. Another reason why naturals should not "bulk".

Br

<3Frosty · 03-26-2008, 07:18 PM

That is pretty interesting ZiR. There are constant studies to pull evidence from it seems.