Dodger

Hey,

I believe my current bf% is around 25%. I am currently doing 4 sessions of 30 minutes cardio in a week, two of which are AM unfuelled with one session of weights a week.

What range of sets/reps of weights would you recommend when losing body fat % and also cutting at the same time? 3x8, 3x10, 3x12 etc? Let me know your thoughts.

Tatyana

It doesn't make that much difference as long as you train with intensity.

I just read a review of a paper about this exactly, comparing higher reps with lower reps.

There is a difference, but is is so slight (like 10-20 kcals) that really, it's no big deal.

Losing bodyfat is all about creating a calorie deficit.

1 kg fat = 7500 kcals.

Dodger

I have just been on a bulk on a 3x5 routine. Now im going on a cut and going to loose the belly fat (I know we cannot target fat loss areas). Therefore, the reason I posted this thread was to get opinions on what would be the optimum/best solution to loose the fat but at the same time build a good cut. Imo, the difference in the short term will be slight however, this will be a 3 month plan and therefore I need to ensure I am on the right routine to see the best results. Back to you peeps...

Lost Soul

body fat is not about reps

you may thought want to change your rep range anyhow as 5 x 3 is better for strength yet 3 x 5 is not enough volume for anything as such

cardio and diet are your key, not reps and sets

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Tatyana

I am going to have to do more reading about 5 x 5 and variations cause I think it is more of a powerlifters routine, not a BBing routine.

Has that been your objective? To get stronger?

There is no major difference whatsoever in the ranges you posted.

Like I said, research has shown that there is no difference between doing 5 reps at 80% of your IRM or doing 8-12 reps at 60% of your IRM.

Where the difference is in:

Take less break between sets, keep and even cadence on the reps, don't take long breaks between exercises.

Train BOOM BOOM BOOM, in and out of the gym.

That is what burns calories, the intensity. There is no precise number of reps and sets.

Dodger

Yep, I understand that LS. However, I want to ensure that I am maintaining my bulk. I want to at least incorporate one weights session in a week. Any recommendations on which type of routine?

Dodger

Yeah I have got much bigger and stronger, now I do not want to buy new clothes and therefore I do not plan on getting bigger. I was powerlifting before and I was constantly upping the weights by 2-5kg every second session. Now I just want to maintain what I have and loose the belly fat. Thats me sorted for this summer.

Tatyana

I wouldn't drop the weight training.

If you cut out the weight training, that is going to be the quickest way to lose strength and size.

Doing loads of cardio is just catabolic, and if you are doing low intensity to burn fat (walking or running), 30 min is barely going to make a dent in it.

There are a few confusing things on this thread, as 'cutting' and dropping bodyfat are the same thing, you just did a routine for strength, not hypertrophy (which would be considered a 'bulk', unless you mean putting on bodyfat), and now you want to maintain your bulk?

I am confused, would you mind answering a few more questions?

What did you achieve on your last routine you want to maintain?

How much weight (lean and bodyfat) did you put on?

Have you worked out anything else for your next routine, like your diet?

Are you a powerlifter or a bodybuilder?

Lost Soul

I havent once stated to drop weight training
I am saying do it 3 times plus per week, just alter reps and sets to thos i suggest

as for maintaining bulk and losing belly?
you may find dieting down you dont feel that way

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estfna

9 calories to a gram of fat. 1000 grams in a kg. therefore shouldn't it be 1kg fat = 9000 kcals.

Lost Soul

Body fat or dietary fat?

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Tatyana

That is dietary fat.

Not bodyfat.

God, don't make it any worse than it is already.

Pscarb

When you are dieting train like you do year round, cardio shifts fat along with diet training maintains muscle.

when i and many others diet to a very low bodyfat for comps we do not increase the reps and lower the weights.....as Tat has pointed out as long as the intensity is there you are doing the right thing

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Kezz

is it easier to overtrain when you are dieting??

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mindmuscle

Yes most of the top bodybuilders keep their training the same when cutting. I spoke to Phil Heath last year and he said that he doesn't change anything.

But would training a bit lighter and upping the reps a bit be detrimental to maintaining muscle mass Paul? I like to go a bit lighter when cutting just to give the joints a bit of a break. Do you think this is justified? Would the different rep range shock the muscle into growth?

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