Now on a bulk, we want to maximize muscle tension and overload, and keep progressing. Doing calf raises on a cut isn't going to do much other than make you better at calf raises. In terms of exercises, you obviously want big strength movements that will burn big calories and also make you stronger, the definition of compound movements. In terms of progression, in a cut, you want to progress on reducing rest times and maintaining (and even improving) your strenght, since its impossible to gain mass. Generally speaking though, the more volume you have the more calories you will burn, but consequently it'll be harder to recover, so it's a double edged sword. Dorian Yates, a 6x Mr Olympia was known to do 10-15 sets per workout while Jay Cutler, another Mr Olympia was known to do 10-15 sets per EXERCISE. In terms of volume, this is highly variable and usually depends on the individual. It's important to note that gradually reducing your rest times is also a means of making progressional overload and will only make you a better lifter in the long run. For example, on a cut, (After the main strength move I talked about above), you want to limit rest times to max 60-90 seconds, and gradually reduce them. So if we reduce our rest times between exercises and sets, then your heart rate will be elevated more often and for longer durations, and as a result you will be tapping into your metabolic energy system and burn more calories. Now, on a cut however, we know that we're not going to gain muscle and we just want to give our metabolism a boost. For example, on a bulking workout you want to maximize tension to prove muscle growth, so you can sacrifice rest times for lifting heavier weights, i.e 3-4 sets of 315lbs bench press for 8 reps, with 2-3 min rest times is perfect for bulking. Traditionally, the easiest and most common way that this is done is through reduced rest times between exercises. Second, you want to aid in fat loss by burning extra calories, working your metabolism more. So, key point: lift heavy weights on a cut. When you maintain lifting heavy during a caloric deficit, you're telling your body "I really need these muscles in order to keep lifting these weights", as a result your body is less likely to break down those muscles for energy during a caloric excess. So, the answer is rather obvious now, the most important thing for maintaining muscle mass, is maintaining STRENGTH (you can ever get stronger on a cut!!). So then, how do we maintain the most muscle? Well, when you use light weights and high reps, you're basically telling the muscles you don't need them because you're not recruiting all the muscle fibres and motor units that you could be. It's been shown in hundreds of studies this is not true in any way, you can not "tone" muscle, you can either make it bigger or smaller (I'm sure you already know this but I'm trying to address a general audience). This is one of the biggest fitness myths in the history of the industry. How is this achieved? Well, in traditional bro science, people will tell you to do high reps and high sets with lighter weights to "tone" the muscle. With that in mind, let's break down the goal of "cutting" quickly.įirst, you want to maintain as much mass as possible. This is a fact, if you are in caloric deficit, you can not put on muscle mass. Unless you are on some heavy hormones that is. Now, when you are cutting (from a diet perspective), you must understand that you will NOT gain muscle. While there aren't any black and white rules for separating the two, there are some important factors in these workouts that will greatly enhance your progress. Just like how you would use extra carbs for bulking, you use "cutting" workouts for losing weight. You can think of "cutting" or "bulking" workouts as additional supplements to your actual cutting or gaining phase.
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