Cutting Routine

[Varven]

Hi Guys,

I start cutting fairly soon'ish.

Your opinions wanted on a good cut routine.

My diet will be the main factor to induce fat loss and of course cardio and a few supplements.

But how many of you on here come from the school of thought that your workout routine has to be altered such that it includes supersets and trisets and drop sets and so forth ?

I want to hear all your opinions before I design my programme.

At the moment Im thinking of maintaining the primary concept:

a few compound movements, but increasing some isolation excercises to carve in more definition as I loose fat.

Also intending to play around with different rep ranges in the same workout.

Designing a rough plan now, wil post it on soon for you guys to critique, but any advice is most welcome.

Best.

V.V.

[Marcus]

Don't change your routine man. Keep lifting heavy or you will lose the gains you have made from heavy lifting. Keep a tight diet & do your cardio. It will take time.

Isolation exercises aren't going to carve in the definition. Keep your compound exercises up as they work more bodyparts & you'll consume more calories as a result.

Remember, all you need to do is consume less calories than you burn up. It's as simple as that - don't overanalyze it too much.

[jono]

DONT CHANGE ROUTINE. KEEP LIFTING HEAVY. changing routine is the WORST thing you can do.

[ExpensiveUrine]

Not sure how much total volume you use, but you can cut it or frequency down as long as you can maintain the intensity %.

[Growth]

I think its okay to change your routine depending on what it is, as long as you still lift heavy and at the same intensity,

Say you do 6 sets of chest work once a week, maybe you could split it up so its 3 sets twice a week, IMO if your in calorie defict and only working the bodypart once a week you may run into some catabolism. When i begin my cut im contemplating going back to a full body type routine working every part 3 times a week, i dont see a problem if i keep the number of sets / reps the same, still lift heavy and keep at the same (if not greater due to the sets being split over a whole week) intensity.

If you look at it like that then your still keeping it pretty much the same except there is less chance of catabolism if the muscle is stimulated more frequently.

[love_iron]

Well I have recently posted my current 6week tone cutting plan in workout journals, ive had good results with similar programs before and this one seems to be wrking great so far, 2 weeks, 2Kg and i have increased muscle size and strength, not a lot of size but some. Therefore I have obviously reduced my BF% by 2.5% in 14days while gettng bigger and stronger, muscles are ripping up and looking tight. have a read and take some on board. good luck.

[love_iron]

I should have mentioned my cardio/diet too, i use a 40/40/20 pro/cho/fat diet and aim for around 2000kcal spread over 4 solid meals and 2 shakes (post workout shake has protein, creatine and dextrose and bedtime shake is protein and creatine). i dont eat carbs after 3pm, except minimal amount is the shake and veges. my target is to have at least 20% fat (less will mean growth hormones, testosterone etc cannot function) and get at least 1g protein per pound of BW. Cardio is 25min 4 times a week on rowing machine at moderate intensity and I bike to work each day approx 4.5km a day. finally i aim for as little simple carb as possible, usually about 50-60g from milk and dextrose. Also using ZMA each training day ensuring not to mix with milk and tribulus Sunday to Thursday and finally 5 essential fatty acid tablets a day. hope this helps

[Growth]

Therefore I have obviously reduced my BF% by 2.5% in 14days while gettng bigger and stronger, muscles are ripping up and looking tight.

Wow those gains are unreal, losing 2.5%BF and getting bigger and stronger in just two weeks, good goin!

[Varven]

Here we go guys, my rough plan at the moment.

Analyse and critique.

Please note I have included 2 workouts for some body parts. They will be alternated every week.

Cutting Routine

Back and Triceps

W/out 1 - focus on Back Thickness

BB Rows 4x 6-8

Lat Pull downs, Narrow Grip 3x 8 -12

Rack Deadlifts 3x3

Incline Bench prone DB rows 3x 8 - 12

Close Grip Bench 3x6-8

O/H DB extension 3x 8 -12

Rope Push down on cable machine 3x 8 -12

W/out2 - Focus on Back Width

Rack Chins 4x 6 - 8

Wide Grip Lat Pull down 3x 8 - 12

Full Deadlifts 3x3

Seated machine hammer strength rows 3x 8 -12

Close Grip Bench 3x6-8

O/H DB extension 3x 8 -12

Rope Push down on cable machine 3x 8 -12

Legs and Shoulders

Squats 4x 6-8

Iso Lat Leg press 3x10 - 15

Lying Leg Curls 3x 8-12 alternated every other week with Stiff Legged Deadlifts 3x 6- 8. On weeks that I perform Full deadlifts on Back day I won't be doing SLDL as that would kill my lower back.

Seated DB Military presses 4x 6-8

Seated Side db Raises 4x8 - 12 every other week alternated with Bent over Rear Delt Raises 4 x 8-12

Chest Biceps and Calves

W/out 1- Primary focus on Improving My Flat BB Bench.

Flat BB presses 4x6-8

Incline DB presses 3x8-12

Seated Horizontal Machine bench press 3x 8-12

Standing BB curls 3x 6 - 8

EZ Bar Preacher Curls 3x 8 -12

Seated Alternate DB curls 3x 8 -12

Calf Raises 4x 10 - 15

W/Out 2- Primary focus on improving my incline BB Bench.

Incline BB presses 4x 6-8

Flat DB presses 3x 8 -12

Flat DB flyes 3x 8 -12

Standing BB curls 3x 6 - 8

EZ Bar Preacher Curls 3x 8 -12

Seated Alternate DB curls 3x 8 -12

Calf Raises 4x 10 - 15

Yes I realize some of my goals are not primarily based towards a BB attitude eg: trying to improve Bench, low reps on Deadlifts etc but I believe in training for strenght as well not just Size. Thus some Low rep work in every workout, as well as higher rep stuff.

[Varven]

Surely someone has a comment !!

[jono]

Surely someone has a comment !!

my #1 comment after looking at that is the leg work is extremly lacking

i think you need to hit legs much much harder than you have in that routine.

training legs should be the hardest most painfull longest gym session of the week.

i reckon you should pick some big compound lifts

like- squats (you got that), front squats, hacksquats, lunges, legpress etc.

also you have no rear delt work.

also just 1 ex for calfs ? what about variations, seated raises compared to standing etc.

also i think you should train legs b4 you train back in the week otherwise you back might not be able to handle leg day

also since your trying to increase bench etc, why no dips in the routine. dips will work you chest/tris/front delts HARD.

hope some of these help man

[Varven]

Cheers for that Jono,

yes I realized such a 'tiny' leg workout might be insufficient, BUT: I can be in the gym only 3 times a week. So I have to perform shoulder work as well on the same day as legs.

So what abotu this structure for Leg workout :

squats 4 sets 6 - 8

Iso Lat Leg press: 3x 10 - 15

Front squats: 3x 6 - 8

I dont have access to hack squats or any other machines at the gym.

dammnit as I sit here n type my knee is starting to hurt and has started to act up again, hope it returns to normal by 2moros leg session.

Oh yes, my gym is very tiny, there is only standing calf raises for calves, nothing else.

Still at a loss wondering how to get adequate leg n shoulder work done on the same day without dying.

[love_iron]

I agree with jono mate, up the leg work and compound movements, especially if you wanna accelerate fat loss, isolation exercises may cut up muscles faster but theres no point if theres any fat covering them aye?

Your main purpose should be fat loss and this id recommend through cardio and diet, ive always had good fat loss results with any workout program as long as cardio/diet is priority,

good idea to ehance fat loss with supplements but unless your doing cardio and diet to perfection supplements will be a waste of money, nothing makes up for good ol hard work, pills are only the icing on the cake.

hope this helps

[love_iron]

dude i do quads, shoulders and traps on the same day within 50minutes. Just throw in strip sets and super sets and youll love the burn and the gains

[Varven]

Love Iron,

Ive never tried any of that, grateful if you could expand on that,

cheers,

V.V.

[jono]

i think adding front squats will make a big difference

[love_iron]

Heres my routine on tuesdays...

Quads/Shoulders/Traps

4 x Leg Press (12/10/8/6reps)

3 x Leg Extension (12/10/8reps)

3 x Military Press (Smith Machine 15/12/10reps)

2 x Tri Super Set Raises (Front 15reps/Side 15reps/Bent Rear 15reps)

1 x Behind Neck Press 12reps

2 x Shrugs (Machine or BB) (12/10reps)

1 x DB Shrugs 12reps

Just remember its all about intensity so if your doing less sets just make the intensity higher, Im not currently using strip sets on quads or shoulders but if I wanted to save time and increase muscle fatigue id just do say... Leg Press 8reps, strip a plate from each side (maybe 2?) pump out how ever many reps I could then strip plates again, until u cant even press 1 pps. This gives an incredible burn and fatigues the muscle probably as effectively as 4 working sets!

try it, im sure you'll love it, i have fond this builds strength quite fast too as ive also found with high reps e.g15

hope this helps

[ExpensiveUrine]

Varven, are you used to this much volume?

What is your frequency of training as well as frequency per bodypart?

[deegee]

I would be interested to see what you diet plan is, not the detail but just the overview.

[Varven]

Varven, are you used to this much volume?

What is your frequency of training as well as frequency per bodypart?

My current routine revolves around training each body part once a week.

Major muscle groups chest, back ,legs get 12 sets, smaller muscle groups get 6 sets.

Actually compared to other body parts, I must admit my quads are a little under-trained at about 6 - 8 sets of squats.

Im used to this much volume and like to believe I handle it reasonably well. Only Legs will be experiencing new volume, but if back and chest can handle it dont see why legs cant.

[Varven]

I would be interested to see what you diet plan is, not the detail but just the overview.

At the moment Im on ~200g protein a day and carbs of about 350 - 500 a day. As well as Creatine and Glutamine. That was my bulking diet and worked well.

My proposed plan for cutting diet :

On weights days, last carbs will be post workout - 30g carbs in a shake followed by a banana.

On non - weights days carb cut off at about 4 pm, after which itll be all protein meals and trace carbs only - veges. ( But no potatoes/kumaras etc )

Will introduce 1.5lt of green tea a day.

Cardio will be performed 3 times a week to start with for 30 - 40 mins.

Will slowly increase this if deemed necessary.

1X 200mg Caffeine tab with breakfast.

1X 200mg Caffeine tab pre workout to fire me up for workout.

Similarly, might use a thermo stack if necessary in the future.

Macro nutrient break down :

Week 1-4

Will start with 250 - 300g carbs, 210g protein and 40g fat.

Week4 - 8

Will switch to 200 - 250g carbs, 210g protein, 40g fat,

week 8 - 10

Will further drop carbs to about 150 - 200g, protein 200 - 250g, 20 - 30g fat. might use a thermo here.

[Growth]

Hey VV,

how fast are you planning to drop from your bulking calories to your cutting?

Also looking at your macro split, if it were me then i would have more protein in their, when your cutting protein and good fats are of the upmost importance. When i cut i plan to try an stay in the 300-400g of protein a day, 40-60g of only good fats, and depending on the exact levels of those two and the total calories im aiming for, i will use the amount of carbs neccassary.

I think you would find a higher protein content will help preserve alot more muscle, as long as your getting enough carbs that your workouts dont suffer IMO high protein is essential.

[deegee]

Looks like a well thought out plan there, but like growth says keep an eye on the protien 200 may not be enough for you.

[frogie2001]

I HAVE NEVER MOVED MY CALORIES AROUND LIKE THAT. I ALWAYS KEEP THEM THE SAME EVERY DAY. ONCE A WEEK I GIVE THEM A BIT OF A SPIKE. THAT WAY THE BODY KNOWS HOW MUCH ENERGY IT CAN USE AND NOT NEED TO STORE ANY.

MAYBE KEEP THE CALORIE THE SAME EVERY DAY.

DO CARDIO.... LOTS OF CARDIO AND THE FAT WILL MOVE ( HOUR EVERY SECOND DAY).

KEEP WITH THE HEAVY WEIGHTS TO MAINTAIN THE MUSCLE MASS.

CALORIE FROM PROTEIN STILL COUNTS 1 MG OF PROTEIN I THINK IS 1 CALORIE. AND THAT IS NEEDED FOR THE MAINTENANCE OF LEAN MASS. WHAT IS YOUR LEAN MASS?? I THINK YOU HAVE THE RIGHT IDEA.

IT'S A SIMPLE CALC ENERGY IN = ENERGY OUT AND YOU WILL STAY STATIC.

TO LOWER FAT ENERGY OUT > ENERGY IN.

ENERGY OUT IS CARDIO AND WEIGHTS AND SUPPLEMENTS

ENERGY IN IS DIET

I RECKON 80% OF FAT LOSS IS FROM RESULTS OF DIET. I'LL RACE YA I AM PLANNING ON BEING AT AROUND 6% IN 8-9WEEKS. I'M AT AROUND 10% NOW.

[Growth]

I AM PLANNING ON BEING AT AROUND 6% IN 8-9WEEKS. I'M AT AROUND 10% NOW.

Wow thats damn good mate, youll have to post pics when you get there