Fundamental training rules for cutting

nightowl2412.11RPOriginal post

8d ago

This is the counterpart to the basic bulking workout principles. If you missed that one, there’s a link to it. Again, I’m only listing guiding ideas to use when you build your own routine — not a detailed exercise/set/rep template. Topics I’ll cover: Cardio Tempo Volume Training frequency How to structure your split Exercise selection and sequencing Rep ranges Rest periods I’m framing this around the cyclic bulk approach I’ve mentioned before, but the same ideas apply if you’re doing a long, aggressive cut. The aim during a cut is to lower body fat and boost insulin sensitivity so you’re positioned to add a lot of lean mass when you bulk again. Right now our priority is preserving the muscle we gained during the bulk — it’s not the moment for chasing PRs. So instead of the high-volume work you’d use while bulking, switch to density-style training: fit more work into a given time with shorter rests. That means shorter breaks between longer, higher-rep sets. Chase that lactic burn rather than how heavy you’re lifting. Use intensifiers — supersets, giant sets, running the rack, etc. Cardio We’re cutting, so cardio is obvious, but not all cardio is equal. HIIT is goin...

19 replies · page 1 of 2

anthonyz6.84RP

7d ago

I always appreciate your posts. Starting my second prep and I’m way more prepared than the first time. Keep them coming.

rogerr1.97RP

7d ago

Thanks for putting this together!

bearlynx7.29RP

7d ago

Always informative and wise — solid post.

repcalm4512.79RP

7d ago

Appreciate it, man.

walkerhunter146.26RP

7d ago

Can confirm — gave me a serious pump. I’m just finishing my session and haven’t felt a chest/tri pump like this in a long time.

stone_whiskey149.81RP

7d ago

Great write-up — solid contribution.

rackcoffee664.6RP

7d ago

These threads should be stickied. No idea why mods haven’t done that — seems like an easy unanimous decision.

canyonecho2.67RP

7d ago

Agreed — I’ve saved several of these posts.

evelyny262.35RP

7d ago

Clear and practical. Easy to turn into a daily plan. Tracking calories and food choices is the homework most of us skip — we think we’re accurate until we actually do the math.

nicolem9.74RP

7d ago

Thanks for sharing your experience. I disagree with some points from my own prep history. Dropping the weights and switching to supersets/giant sets too early caused me to lose muscle mass too fast during contest prep — the body shed size when it didn’t get a sufficient strength stimulus. For my next prep I kept weights closer to off-season levels (no PRs to avoid injury, of course), slightly increased reps but stayed under 10–12. That told my body to preserve the muscle to handle the load. Also, HIIT isn’t ideal for every body type; if you have a fast metabolism HIIT can accelerate muscle loss. I prefer longer LISS at a heart rate around 120–130. My contest prep approach: - keep resistance training similar to off-season with slightly higher reps and stick to compound lifts - gradually add more cardio while holding calories - then consider thermogenics - only when progress stalls do I start cutting calories and w...

loudly12.19RP

7d ago

Forgive my ignorance — I’m not trying to be the next Hulk or an Olympia contender. I’m 40, 5'9", 235 lbs and want to keep strength without excess bulk and just stay healthy. My 1RM bench is 315 and my squat 1RM is about the same. Right now I’m alternating weeks: one week focused on endurance/HIIT (my HIIT is walk/run) with sets of 3–4 and reps above 10; the next week is strength with mostly 5x5, though I’ve been doing 10x3 on flat and decline bench. Is that a dumb plan or a waste of time? Sorry if this is the wrong thread to ask.

ghoststorm1.69RP

7d ago

It’s not what I’d personally run, but if it’s working for you it’s not a waste. If you want different results, pick a single goal — bodybuilding or powerlifting — and commit to that style of program for a proper block instead of constantly flipping back and forth.

echovalley2.69RP

7d ago

Understood — thanks for the advice.

nitroswole5.48RP

7d ago

Appreciate the tips — very knowledgeable perspective. Glad you shared this with the community.

foggyy173.47RP

7d ago

A lot of newcomers assume bodybuilding is easy. I think general fitness is more realistic for most people than full-on bodybuilding. Yes, you can cut to look good in arms and legs, but many ignore cardio altogether.

valleybrawn13.01RP

7d ago

Good post. I’d add that nutrition is huge — diet usually wins the battle when cutting. Also, you don’t have to do constant HIIT; saving intense intervals for the final weeks of a long cut can be smarter than hammering them every week. Remember the body adapts: don’t expect week-12 results from the same program you used in week 1. Change things up — new exercises, single-leg work, Bulgarian split squats, etc. Shock the system so it keeps adapting. Continuously increasing volume wh...

racko11.78RP

7d ago

Bump — solid write-up. Great primer for newcomers. Time to step up my cardio.

pilotbroker5.65RP

7d ago

Quick question: does this exact approach only apply to natural lifters? How would it change on an AAS-assisted cut — say you’re running tren/mast/prop and keeping a ~500 kcal deficit so endurance and overall recovery are better even on fewer cals/carbs? Could you hit each body part twice a week (push/pull/legs) while using this method (higher reps, shorter rests, less ego lifting)? Or on a very strong cycle would you still keep 1x/week per bodypart with ~45-minute sessions? Not saying I’ll do it, just curious — asking because the OP and other experienced members probably know best.

donaldz1812.81RP

7d ago

If you’re natural, definitely don’t overdo it. How long you’ve been training matters a lot, even more than people realize — there’s a big gap between time spent in the gym and productive time spent there. I see many lifters with sloppy form, excessively long rests, rushed tempos, etc. Most haven’t mastered basic hypertrophy principles, so they shouldn’t try advanced stuff beyond what I recommend here. If you’ve actually followed my “maximizing your gains” series and understand hypertrophy basics, you can experiment with increasing frequency per bodypart. Always listen to your body and scale back if needed. Since this phase is a cut, I’d probably funnel any extra intensity into additional cardio rather than cranking up lifting frequency.