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Training each body part 2x a week while cutting?
Posted on 1/19/21 at 12:43 pm
Posted on 1/19/21 at 12:43 pm
It seems to be common knowledge that hitting each area of the body 2x a week is optimal for gaining muscle. However, is this worth it/beneficial to someone in a caloric deficit?
I am overweight after an abysmal 2020. I already have “newbie gains” so I’m not expecting to gain muscle in this deficit that’s for sure.
Also: if anyone has any splits/routines for people cutting, let me know! Thanks guys.
I am overweight after an abysmal 2020. I already have “newbie gains” so I’m not expecting to gain muscle in this deficit that’s for sure.
Also: if anyone has any splits/routines for people cutting, let me know! Thanks guys.
3
Posted on 1/19/21 at 12:57 pm to NorceauxTigerFan
Add lap swimming to your routine
Posted on 1/19/21 at 2:36 pm to NorceauxTigerFan
optimal frequency really depends on your lifting experience and recovery abilities. a true beginner could benefit by doing full body 3x week whereas an elite lifter might be better off hitting body parts 1x a week.
Posted on 1/19/21 at 8:16 pm to NorceauxTigerFan
First of all you will not gain muscle while cutting if you’re doing it right. The objective is to preserve muscle while cutting with tons of protein.
When adding muscle, I, and those that have taught me, have better results hitting muscles once a week. If you’re killing it, you should shred your muscle fibers and they should be sore as hell. Hard to do that training them twice a week. Pick a body part and hit that part for an hour along with one of the 4 main lifts.
From your post I would recommend cutting for a while. Super-set in the gym with two body parts at once to elevate your heart rate. After an hour of that do a HIIT session or walk/jog 2 miles.
Most importantly, diet.
Hit about 1,500 calories a day depending on your weight, log everything you put into your mouth with a nutrition app like Mike’s Macros. High protein (1 gram per pound of body weight) moderate carbs, no sugar, little fats, TONS of water (half gallon a day minimum)
Everyone is different but the above helped me shred 41 pounds, get my abs back, and now I’m adding muscle.
When adding muscle, I, and those that have taught me, have better results hitting muscles once a week. If you’re killing it, you should shred your muscle fibers and they should be sore as hell. Hard to do that training them twice a week. Pick a body part and hit that part for an hour along with one of the 4 main lifts.
From your post I would recommend cutting for a while. Super-set in the gym with two body parts at once to elevate your heart rate. After an hour of that do a HIIT session or walk/jog 2 miles.
Most importantly, diet.
Hit about 1,500 calories a day depending on your weight, log everything you put into your mouth with a nutrition app like Mike’s Macros. High protein (1 gram per pound of body weight) moderate carbs, no sugar, little fats, TONS of water (half gallon a day minimum)
Everyone is different but the above helped me shred 41 pounds, get my abs back, and now I’m adding muscle.
Posted on 1/20/21 at 4:16 am to pwejr88
This is good advice but just keep in mind that your caloric intake shouldn't be so low that you actually damage your body's ability to efficiently burn energy. It's far better to keep your caloric intake a little higher and go slow than to 'yo-yo' your way to a place that you want to be. Find out what your TDEE is and reduce by no more than 20-25%. You have 5 months until the summer - no need to rush.
As far as your question, I don't think that it matters what you do, but it does matter that you enjoy what you do. I have tried a lot of different training routines, and I always end up going back to full body routines. I enjoy them more and don't get as sore from doing them. Here's just one example of one of my training days:
Back Squat (5x5) / Calf Raises (5x15) superset
Barbell Upright Row (4x8) / Pull-ups (AMRAP) superset
Barbell curl (4x8) / behind the back barbell wrist curl (4x10) superset
Cable Crunch (4x10) / Chest flies (4x8) superset
Weight plate twists (4x10) / dumbbell bench press (4x8) superset
Do what you want, consume the correct amount of calories to be in a deficit but not draining yourself, and you will be fine.
As far as your question, I don't think that it matters what you do, but it does matter that you enjoy what you do. I have tried a lot of different training routines, and I always end up going back to full body routines. I enjoy them more and don't get as sore from doing them. Here's just one example of one of my training days:
Back Squat (5x5) / Calf Raises (5x15) superset
Barbell Upright Row (4x8) / Pull-ups (AMRAP) superset
Barbell curl (4x8) / behind the back barbell wrist curl (4x10) superset
Cable Crunch (4x10) / Chest flies (4x8) superset
Weight plate twists (4x10) / dumbbell bench press (4x8) superset
Do what you want, consume the correct amount of calories to be in a deficit but not draining yourself, and you will be fine.
This post was edited on 1/20/21 at 4:27 am
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