T Nation

Low vs Moderate Reps to Keep Muscle


#1

Dear Gurus (aka people who know helluva lot more than me),

What is the best way to train to keep muscle on while on a hypo caloric diet. I am not asking about burning fat or "cutting". I think doing specific conditioning work for that (HIIT), is better.

I just want to know, is the heavy weight (75% of 1RM) low reps (5-7) way to train or moderate weight (50% of 1RM) moderate reps (8-12) the way to train a better way to keep muscle on during a hypo caloric diet.

Thank you for your time.


Am I Training Correctly?
Am I Training Correctly?
#2

[quote]dhaya777 wrote:
Dear Gurus (aka people who know helluva lot more than me),

What is the best way to train to keep muscle on while on a hypo caloric diet. I am not asking about burning fat or “cutting”. I think doing specific conditioning work for that (HIIT), is better.

I just want to know, is the heavy weight (75% of 1RM) low reps (5-7) way to train or moderate weight (50% of 1RM) moderate reps (8-12) the way to train a better way to keep muscle on during a hypo caloric diet.

Thank you for your time.[/quote]

I wrote an article on this subject that will run soon.

My belief if that if you aren’t losing strength you will not lose muscle. When you are on an hypocaloric diet your body will look to dump muscle to decrease its daily energy expenditure. You must give it a darn good reason to keep it. And in my opinion suddenly using lighter weights isn’t something that screams “I need to keep my muscles”.

Traditionally in competitive bodybuilding a lot of people do higher reps when they cut. But that is an idea that works mostly with people using steroids and other drugs that prevent muscle loss by themselves.

Anyway, the article will go into a lot more details, look out for it soon.


#3

Mr. Thibaudeau,

Thank you very much sir. To have my question answered by you is an honour. You made my day.

Looking forward to reading your article.

Have an ideas filled day.


#4

Hi CT I think my post earlier got deleted. Basically asked if CF style training is superior to bodybuisling for natural physique trainees. And thoughts on recovery since basically hitting every muscle/Cns every day while doing full body lifts and bw movement.

Most specifically, would you help guide my own training which is heavy weightlifting and gymnastic rings. Overall thoughts and how would you blend the two? And concerns to watch out for? Really appreciate it thanks


#5

[quote]-Sigil- wrote:
Hi CT I think my post earlier got deleted. Basically asked if CF style training is superior to bodybuisling for natural physique trainees. And thoughts on recovery since basically hitting every muscle/Cns every day while doing full body lifts and bw movement.

Most specifically, would you help guide my own training which is heavy weightlifting and gymnastic rings. Overall thoughts and how would you blend the two? And concerns to watch out for? Really appreciate it thanks [/quote]

I do NOT believe that crossfit training, as in doing WODs as your primary method of training will lead to optimal physique changes for a man seeking to be lean an muscular.

I think that training like a Crossfit athlete can be the answer, but mostly for meso-endo, people with a solid structure and who build muscle fairly easily but also store fat easily.


#6

Ok should I just ditch the rings and focus on compound movements?

I basically do 2-3 sets of lever holds (Non-maximal) and chinup into inverted hang. Athletic stuff that gets me activated and a pump. I do this at beginning of workout, does this make the entire workout too “WODish” and interfere with compounds?

Or is this ok?

On push days I might do some l-sit, ring dip, and planche holds (again, all non maximal) to “activate” the pushing.

If I’m doing this 6x a week, will this cause too much interference? Thanks for addressing this peculiar/specific question. It’s just a training style thats so fun/enjoyable but don’t want to screw my long term physique progress…