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Training tips when dieting
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THREAD
1) Train as if you're trying to build muscle
When you’re dieting, it’s not the best time to be testing heavy singles or doubles.
They’ll just produce excessive neurological fatigue without enough overall volume to keep the muscle around in a deficit.
When you’re dieting, it’s not the best time to be testing heavy singles or doubles.
They’ll just produce excessive neurological fatigue without enough overall volume to keep the muscle around in a deficit.
I kept the majority of my working sets on all lifts in the 6-20 rep range and within 0-3 reps in reserve (RIR).
This way you can still get enough overall volume without any excessive fatigue.
This way you can still get enough overall volume without any excessive fatigue.
2) Don’t push volume too high
Because you’re in a calorie deficit, your body hasn’t got the same recovery abilities as it normally would.
Crazy high volume workouts aren’t the play. Get in the gym, stimulate the muscle and get out.
Because you’re in a calorie deficit, your body hasn’t got the same recovery abilities as it normally would.
Crazy high volume workouts aren’t the play. Get in the gym, stimulate the muscle and get out.
3) Use exercises with a high SFR
Exercises with a high stimulus to fatigue ratio (SFR) provide you with a great stimulus without any excessive fatigue.
Therefore it carries over well and won’t negatively impact other areas of your training, which is a godsend when dieting.
Exercises with a high stimulus to fatigue ratio (SFR) provide you with a great stimulus without any excessive fatigue.
Therefore it carries over well and won’t negatively impact other areas of your training, which is a godsend when dieting.
Some of my favourites with a high SFR are 
- Deficit stiff leg deadlifts
- Pause squats
- Tempo bench presses
- Pull ups/Chins
- Chest supported rows
- Deficit stiff leg deadlifts
- Pause squats
- Tempo bench presses
- Pull ups/Chins
- Chest supported rows
4) Don’t just perform super high reps
Why do people think doing sets of 20+ with a light weight burns fat or some bullshit? Well it fucking doesn’t!
You didn’t build your size and strength that way, so it’s not the best way to preserve muscle when dieting.
Why do people think doing sets of 20+ with a light weight burns fat or some bullshit? Well it fucking doesn’t!
You didn’t build your size and strength that way, so it’s not the best way to preserve muscle when dieting.
Stick to the heavy basics in the 6-12 rep range and sprinkle in some higher rep isolation work when you need it.
As I said above, train as if you’re trying to build muscle!
As I said above, train as if you’re trying to build muscle!
5) Carbs around your training
Anyone who says you can’t eat carbs and get lean is a fucking idiot. I still eat 300g a day and around 150g pre workout to fuel my sessions.
Obviously the amount you can have will differ depending on your size and amount of muscle you carry.
Anyone who says you can’t eat carbs and get lean is a fucking idiot. I still eat 300g a day and around 150g pre workout to fuel my sessions.
Obviously the amount you can have will differ depending on your size and amount of muscle you carry.
But you shouldn’t be drastically dropping carbs excessively low when you’re dieting if you’re used to eating a fair amount of them.
If you’re trying to maintain as much muscle as possible, base a lot of your carbs pre workout to keep your gym performance high.
If you’re trying to maintain as much muscle as possible, base a lot of your carbs pre workout to keep your gym performance high.
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