Note: it will likely be a little slower for women (more essential body fat that's probably not releasing very much fat per day), and will likely be faster for very hefty people (who will probably be able to drop more water weight at the beginning of a cut), but this is a simple calculation to put you in the right ballpark.
Nice one! Very similar to the what Helms suggests. Below 12% go for 0,5% BW / week. Between 12-15% body fat aim for 0,5 - 1% BW / Week. Above 15% body fat 1 - 1.5% BW/week
How much of a difference is there in gaining at lower vs. higher body fat, in terms of muscle and fat gain? Can you gain a reasonable amount of muscle with little fat in the 15-20% range, compared to 8-15%? Thanks.
would also like to hear gregs opinion on this, I am in the process of cutting down to single digits in the hope of better nutrient partitioning when I bulk
If u dont even have a shadow of ur 4pack abs its time to cut man, u can still gain decent amount of strenght and some muscle if u bulk, but u gonna lose all/most of it anyways later durning long and nasty cut phase, u dont want to cut for many months nor cut fast, thats why its smarter to not go over 15-20% bodyfat if u want to cut later and keep reasonable amount of muscle. Its all different for ppl who dont care how they look and only focus on strenght, but for ur average person its not smart to bulk once this bulk gives u mostly fat- u simply get fater and fater then. I went tru over 6 months cut and its pure hell man, never again ;)
I agree whole heartedly, if you are a male and your BF is over 15%, you should cut, female if you are over 25%. I'm a male and currently around 25-30% BF, it sucks but that is the only way you can make progress in your appearance.
In one of your other videos you stated that you had a hard time being in front of a camera, I checked a couple of your videos and you really got a persona going which fits your way of presenting your content perfectly. Wether your doing this conscious or unconscious is unknown to me all I can say is that in this video it was most apparent (to me), keep it up and try to get even more comfortable with talking to a lens because you are a true asset to the fitness community and you need to be blasting content.
Pros and cons of peaking using an rpe based approach vs a percentage based approach and thoughts on rpe in general. Also how to apply auto regulation to volume! Cheers from Italy 💪🏻
I'm so glad that you're doing these! thank you! As a predominately low bar squatter, I've decided to switch my focus to high bar. anyone have any suggestions on how to maintain my skill at the low bar squat? reps at a certain percentage? thank you 😁
Great video, Greg. Thanks. I was wondering whether occlusion training would be worth a video? I know you addressed it in an article on ST a couple of months ago, but perhaps it's still worth a shot. Or occlusion training vs. Fagerli's myo-reps?
knowledge is power my friend and you have it in abundance, keep up the informative videos. I know mobility work helps prevent injury and keeps the body healthy when lifting, but I was wondering if it actually helps produce strength when an area or muscle becomes much more flexible?
Accuracy of that number though requires a very accurate Body fat percentage number, which is not that easy to get. If you're off by 5%, wouldn't that mean you could lose over/under requirements?
What kind of macros are you using for your cut that seems to be working? And do macros generally mean more than the total amount of calories you're consuming?
Is it possibile to cut effectively on a bulgarian light style of training? How should one go about it? I'm on day 90 and I've noticed that even lowering the calories quite a bit doesn't allow me to drop fat as fast compared to ordinary 3-4 times a week training.
what do you think about cutting even faster so you can start your bulk sooner? it seems that any lost strength during a cut is gained back really quickly anyways so why just not cut harder and be done with the cut allot sooner?
Because its much harder to gain muscle than to lose fat. Especially the more advanced you are, the incredibly longer it takes to gain one kg of muscle compared to losing one kg of fat - so it makes no sense of speeding up fat loss even further only to lose muscle mass in the process. Better preserve your muscle mass as well as possible!
***** alright, i just feel like whatever muscle is lost during a cut is gained back really fast, but i guess it doesnt apply if you cut hard and lose more muscle the necessary.
@hooplehead101, this is not very clear cut. There is the notion of muscle-memory. Therefore, muscle lost during a cut will be very quickly regained during the bulk phase. So, the solution to this is not at all obvious.
+SteelBlueVision Good point. I think muscle memory could indeed attenuate the problems with a too rapid fat loss. Experience says its still much slower than avoiding losing too much muscle mass in the first place. Add to that that harder diets are harder to adhere to (even if milder ones take a bit longer) and harder to implement in order to minimize health issues, id prefer to suggest more controlled diets most of the time for most clients.
Great video and timing, I'm looking to lose 5-10lbs. Question, why do some muscles/movements seem to respond better to higher or lower reps than others? Or is there a difference?
If you ask ten people to tell their experiences, 5 will say that the x muscle will grow with high reps, the other 5 will tell you it grows with low reps - and subjective experience is a bad indicator anyway. Greg talked about fiber types some days ago (watch his vid). Summary: Not important, little differences. There are some other points why some movements are more suitable for lower or higher reps than the effects themselves: its more about side effects, like too taxing cardio effects with high rep compound movements like DL and squats. Or these same compound movements being much more suitable for max strength training than isolation movements. But in terms of inherent effects on hypertrophy (the "magic" rep range bros are talking about all the time: "dude, my arms got bigger with high/low reps) - its all nonsense.
Just to add to that (Cause I agree). If you're training calves (Just to take the other side of the spectrum, and because everyone wants big calves) the ROM will be short, and therefore the TUT will be too low with low reps (not taking tempo in to count).
Its associated with muscle fibers, if particular muscle has more white muscle fibers means speed/strenght/explosive training, if muscle has more red fibers its better geared towards endurance training. It is very individual and genetic, here link to the article www.bodybuilding.com/fun/drryan3.htm On a general rule for losing fat its better to focus on compound movements with barbell and do accesorry movements(like biceps curls) after, that way u spend more calories coz u train bigger muscle groups first.
i find form goes out the window when trying to cut and complete high volume compound movement based programs. i can still do triples with 90%+ when cutting. the idea is to avoid training when gassed out, rather to burn energy reserves during the recovery.
Are carbs just carbs? Like does it matter (significantly) what type of carbs? White rice cakes candy for instance. Should you just pay attention to daily carb totals and live a little?
Fiber plays an important role in digestion and over all intestinal health which will effect your nutrient absorption. Since fiber is found in carbs, yes the type of carb is important, but maybe not in the way you're intending the question. Whole food carbs like sweet potatoes and fruit have more fiber than say white bread or sugar. They also have a snap amount of protein along with vitamins and minerals.
One way fiber containing carbs does directly effect your question though is that fiber has a much greater satiety factor than refined carbs. So 300g of fiber containing carbs will make you feel pretty full, where as 300g of refined carbs may not even register on your stomach as having eaten. Not to mention 300g of refined carbs would be an exponentially higher amount of total calories than whole food fiber containing carbs.
+CarbedUp VeganMuscle good advice. One is always better off sourcing carbs from whole foods and paying attention to micronutrients, especially on a cut, because it affects your body's ability to recover.
one important Q greg.whats the difference in doing high volume training but in one case a person does heavy weight 75-80% e.g 10x5 but more total sets vs one does light weight 50-60% but high reps like 5x10.which is better interms of strength and hypertrophy.
Volume is the amount of work done by muscles. Work is equal to force applied to an object, multiplied by the distance the object moved. at 75-80% you are going to require much higher force to overcome inertia and gravity to then move an object a distance. at 50-60% the force required is lower, so assuming the distance the weights travelled are the same, then the person doing the heavier weight will be doing more volume which leads to more strength and hypertrophy gains as far as my understanding goes.
What? I thought there were two studyie that cut people's Calories to 40% and 50% of MAINTENANCE levels and the people lost lots of fat while building a significant amount of muscle. All of the people were weight training and consuming over 1 gram of protein/Lbs of body weight.
What methods can be employed to enhance recovery? Speed work, ice baths, occlusion training.... Will and how does this affect the size of the SRA for any given movement?
Best way I've found for legs is walking, upper body maybe boxing or jumping rope helped a lot. Also l carnitine helped my recover too. Ice baths would help but really impractical for most people. Doing hiit exercises sometimes makes It worse I've found, like trying to relieve soreness from leg day with sprints made it worse lol
Hi Greg, Question with the Bulkinator, when a weight is gained, and stall after the 2 weeks, do you go to the next increase or enter the now new weight and start again from starting macros?
Couldn't you skip the last two steps of the long version of the calculation (i.e., once you get the 22x[bodyfat] number, and then multiply that by 7 and divide by 3500, you're left with the # of pounds you can lose per week, no?)?
How does this translate into actual kcal deficit? Like lets say I am aiming to lose 0.8 % of my BW (which would be 0.7kg per week) and my TDEE is 3000 kcal, how much kcal should I eat to lose 0.7 kg per week? Is it trial and error, or can this be calculated as well?
A kilo of fat is ROUGHLY 7700kcal, so for .7kg/week, that would be a weekly deficit of about 5400kcal, or 750-800kcal deficit per day (so eating around 2200-2250kcal/day for you)
Ummm you gain it very slowly if you maintain your calories. The fastest way to gain muscle and very little fat is the bulk with a 150 or 200 calorie surplus. Aiming for .5 to 1 lb of weight gain a week depending on relations to your training levels.
as an intermediate lifter who is cutting (I have been lifting 1.5 years straight slowly cutting the entire time from 380 lbs to 243 currently roughly 18 to 22 percent bf now) I've been making steady slow progress on squats and deadlifts but my bench has screeched to a halt for 3 months straight. is it feesable to keep expecting strength gains or should I just be happy with maintaining what I have? thanks
Yeah you're losing weight and expecting to keep making strength gains isnt going to happen. It happened in the beginning because of the new stimulus of weight lifting. Newbie gains will happen no matter what you do with your diet. I'm sure you've figured that out over the last 2 years.
Salutations from Turkey! Mad respect for you Greg! My question is this: If I set a bench at home and do one single explosive bench with 15 min intervals for 20 times, will I get similar result as far as strenght achievements if I do lets say 4x5 with 1-2 minute interval inbetween the sets. Im asking this because I understand that even though the volume is going to be theoretically the same, in the second scenario there is more metabolic conditioning(M.C) involved in the situation but M.C and volume is associated with more work capasity and hypertrophy to some extend than strenght gaining but will I gain same strenght in both scenarios?
19x15mins - you seem to have a lot of spare time! ;) Schoenfeld and I think Henselmans did a review about pause times between sets. Summary is that even for hypertrophy, it may be better to rest long enough in order to regenerate and manage to train the most volume in your training session - you wont be able to do that if your rests are too short. So MC sure is a good idea - but not DURING resistance training. Better do your MC via other training. Interestingly, another study found that its ok to self-select the amount of time you need according to your estimates - most people will find the right amount automatically.
You mean recalculating your energy intake if youre counting calories? Well, you must! At least with any significant weight loss. Thats exactly the old story of people claiming they have destroyed their metabolism and dont lose weight aynmore when in reality they simply weigh ten kilos less now and thus need less energy - but continue to eat the same amount of calories as before the diet. No wonder they dont lose any weight...
I was actually referring to the formula that he stated in the video, which is BF%/20. Since after two weeks of cutting my BF% would drop, therefore decreasing the upper limit of how much weight I should be aiming to lose a week. So I was curious if this recalculation should be done monthly in order to ensure an efficient cut or if it doesn't matter all too much (since in general were likely talking about a difference of .1-.2lbs).
Well, if your BF % goes down from 20 to 17% within a month - the percentage of body weight that you could lose per week also drops by 3/20 or 15% - your decision if thats worth adjusting. As it takes ten seconds to calculate - Id say yes. :)
Very informative..What are your thoughts on increasing strength with a vegetarian or vegan diet in strength training? impossible? I am also finding through the different channels that the manner in which we breath/brace is very important in the lift itself and longevity in this sport..What is your advice/method for breathing for the 3 lifts?
Hey Greg, why do you think some of the best squatters (Malanicev, Derek kendall, eric lilliebridge) squat their max pretty fast and almost dont grind at all?
+Omni Focus Fitness one only requires to hit certain number of macronutrients/calories per day while other requires hitting certain type and certain ammount of macronutrients/calories at a certain time of the day (it may vary whether it's a training day or rest day)
I thought they took a gram of each (protein, carb, fat) and burned it. Each one resulting in p = 4kcal, c = 4kcal, and f = 9kcal. I am confused which is why I posted. Edit: in the above I meant 4082.328 calories per 1 pound of fat (not gram lol).
Mark Danforth Human fat tissue is only 87% fat, so if you take 1lb = 453.592g x .87 ~ 395g is pure fat. Therefore, 395g x 9kcal = 3555kcal. hope that helps!
If u are beginnner(u are) and start training with weights( compound movements with barbel and dumbbells, not machines) u will gain decent amount of strenght and even a bit of muscle since ur body will need to adapt itself to new situation where it needs musclemass, just dont go on a very hard cut, but rather reduce ur calorie intake by a little bit and focus on eating unprocessed foods(so no sugar, no flour, no fastfoods).
Arceushero Lets hope so, u would be surprised of the amount of ppl doing isolation work only(or mostly) on a cut, especially if they got scammed by their personal trainer or trying to build working out rutine on their own.
What volume of bicep curls is needed before you give directions at the beach?
Ice Cream Fitness
Note: it will likely be a little slower for women (more essential body fat that's probably not releasing very much fat per day), and will likely be faster for very hefty people (who will probably be able to drop more water weight at the beginning of a cut), but this is a simple calculation to put you in the right ballpark.
Nice one! Very similar to the what Helms suggests. Below 12% go for 0,5% BW / week. Between 12-15% body fat aim for 0,5 - 1% BW / Week. Above 15% body fat 1 - 1.5% BW/week
Mario Tomic so if I'm 168-170 about 12%, how much should I eat?
He literally just told you.
Ibrahim Tastekin I have no idea what the fuck 0,5% means smartass
@@ryancrules623 holy shit lol
Lol
Putting the equation and an example in the description would be really helpful.
How much of a difference is there in gaining at lower vs. higher body fat, in terms of muscle and fat gain? Can you gain a reasonable amount of muscle with little fat in the 15-20% range, compared to 8-15%? Thanks.
I would like to hear an answer to this as well.
would also like to hear gregs opinion on this, I am in the process of cutting down to single digits in the hope of better nutrient partitioning when I bulk
If u dont even have a shadow of ur 4pack abs its time to cut man, u can still gain decent amount of strenght and some muscle if u bulk, but u gonna lose all/most of it anyways later durning long and nasty cut phase, u dont want to cut for many months nor cut fast, thats why its smarter to not go over 15-20% bodyfat if u want to cut later and keep reasonable amount of muscle.
Its all different for ppl who dont care how they look and only focus on strenght, but for ur average person its not smart to bulk once this bulk gives u mostly fat- u simply get fater and fater then.
I went tru over 6 months cut and its pure hell man, never again ;)
I agree whole heartedly, if you are a male and your BF is over 15%, you should cut, female if you are over 25%. I'm a male and currently around 25-30% BF, it sucks but that is the only way you can make progress in your appearance.
I miss your upload frequency from mid summer, it is always a pleasure to hear your thoughts on these topics.
In one of your other videos you stated that you had a hard time being in front of a camera, I checked a couple of your videos and you really got a persona going which fits your way of presenting your content perfectly. Wether your doing this conscious or unconscious is unknown to me all I can say is that in this video it was most apparent (to me), keep it up and try to get even more comfortable with talking to a lens because you are a true asset to the fitness community and you need to be blasting content.
Pros and cons of peaking using an rpe based approach vs a percentage based approach and thoughts on rpe in general. Also how to apply auto regulation to volume!
Cheers from Italy 💪🏻
Here from Shredded sports science. Great stuff man. Thank you.
You're a legend Greg. Keep uploading regularly!
You are awesome!! Loved this informative video. It would be cool to touch on cardio as a means to help with creating a deficit.
Love the channel and the website. So happy I discovered this. Keep it up.
I'm so glad that you're doing these! thank you! As a predominately low bar squatter, I've decided to switch my focus to high bar. anyone have any suggestions on how to maintain my skill at the low bar squat? reps at a certain percentage? thank you 😁
Perfect timing! Thanks for the clear answer.
Best of lock for your cut Greg, stay consistent !! Great video as always.
What is the 20 that we devide
How should you train when cutting?
Hey Greg. I've been following your videos/articles for a while and love your content. Do you think you could do a video on concurrent training?
gotta upload 6 videos in a row to confuse the subscribers, right babe?
Really like the vids. Here is one for you. Hook grip for deadlifts. What do you think of it?
Great video, Greg. Thanks. I was wondering whether occlusion training would be worth a video? I know you addressed it in an article on ST a couple of months ago, but perhaps it's still worth a shot. Or occlusion training vs. Fagerli's myo-reps?
knowledge is power my friend and you have it in abundance, keep up the informative videos. I know mobility work helps prevent injury and keeps the body healthy when lifting, but I was wondering if it actually helps produce strength when an area or muscle becomes much more flexible?
if I'm 20% bf I aim for losing 1lb a week. So how much calories I should cut from my maintenance?
8k
Can't wait to see Greg ripped with abs following his cut! 💪
Accuracy of that number though requires a very accurate Body fat percentage number, which is not that easy to get. If you're off by 5%, wouldn't that mean you could lose over/under requirements?
What kind of macros are you using for your cut that seems to be working? And do macros generally mean more than the total amount of calories you're consuming?
Is it possibile to cut effectively on a bulgarian light style of training? How should one go about it? I'm on day 90 and I've noticed that even lowering the calories quite a bit doesn't allow me to drop fat as fast compared to ordinary 3-4 times a week training.
what do you think about cutting even faster so you can start your bulk sooner? it seems that any lost strength during a cut is gained back really quickly anyways so why just not cut harder and be done with the cut allot sooner?
Because its much harder to gain muscle than to lose fat. Especially the more advanced you are, the incredibly longer it takes to gain one kg of muscle compared to losing one kg of fat - so it makes no sense of speeding up fat loss even further only to lose muscle mass in the process. Better preserve your muscle mass as well as possible!
***** alright, i just feel like whatever muscle is lost during a cut is gained back really fast, but i guess it doesnt apply if you cut hard and lose more muscle the necessary.
@hooplehead101, this is not very clear cut. There is the notion of muscle-memory. Therefore, muscle lost during a cut will be very quickly regained during the bulk phase. So, the solution to this is not at all obvious.
+SteelBlueVision Good point. I think muscle memory could indeed attenuate the problems with a too rapid fat loss. Experience says its still much slower than avoiding losing too much muscle mass in the first place. Add to that that harder diets are harder to adhere to (even if milder ones take a bit longer) and harder to implement in order to minimize health issues, id prefer to suggest more controlled diets most of the time for most clients.
Great video and timing, I'm looking to lose 5-10lbs. Question, why do some muscles/movements seem to respond better to higher or lower reps than others? Or is there a difference?
If you ask ten people to tell their experiences, 5 will say that the x muscle will grow with high reps, the other 5 will tell you it grows with low reps - and subjective experience is a bad indicator anyway.
Greg talked about fiber types some days ago (watch his vid). Summary: Not important, little differences.
There are some other points why some movements are more suitable for lower or higher reps than the effects themselves: its more about side effects, like too taxing cardio effects with high rep compound movements like DL and squats. Or these same compound movements being much more suitable for max strength training than isolation movements.
But in terms of inherent effects on hypertrophy (the "magic" rep range bros are talking about all the time: "dude, my arms got bigger with high/low reps) - its all nonsense.
Just to add to that (Cause I agree). If you're training calves (Just to take the other side of the spectrum, and because everyone wants big calves) the ROM will be short, and therefore the TUT will be too low with low reps (not taking tempo in to count).
Its associated with muscle fibers, if particular muscle has more white muscle fibers means speed/strenght/explosive training, if muscle has more red fibers its better geared towards endurance training.
It is very individual and genetic, here link to the article www.bodybuilding.com/fun/drryan3.htm
On a general rule for losing fat its better to focus on compound movements with barbell and do accesorry movements(like biceps curls) after, that way u spend more calories coz u train bigger muscle groups first.
i find form goes out the window when trying to cut and complete high volume compound movement based programs. i can still do triples with 90%+ when cutting. the idea is to avoid training when gassed out, rather to burn energy reserves during the recovery.
Are carbs just carbs? Like does it matter (significantly) what type of carbs? White rice cakes candy for instance. Should you just pay attention to daily carb totals and live a little?
Fiber plays an important role in digestion and over all intestinal health which will effect your nutrient absorption. Since fiber is found in carbs, yes the type of carb is important, but maybe not in the way you're intending the question. Whole food carbs like sweet potatoes and fruit have more fiber than say white bread or sugar. They also have a snap amount of protein along with vitamins and minerals.
One way fiber containing carbs does directly effect your question though is that fiber has a much greater satiety factor than refined carbs. So 300g of fiber containing carbs will make you feel pretty full, where as 300g of refined carbs may not even register on your stomach as having eaten. Not to mention 300g of refined carbs would be an exponentially higher amount of total calories than whole food fiber containing carbs.
+CarbedUp VeganMuscle good advice. One is always better off sourcing carbs from whole foods and paying attention to micronutrients, especially on a cut, because it affects your body's ability to recover.
@@benwalker7218 exactly, really doesn't matter the gi of the carbs but mainly the micronutrients value of your diet, also fiber.
amount of sleep for best perfomance? is it still beneficial to sleep more than 8 hours
one important Q greg.whats the difference in doing high volume training but in one case a person does heavy weight 75-80% e.g 10x5 but more total sets vs one does light weight 50-60% but high reps like 5x10.which is better interms of strength and hypertrophy.
Volume is the amount of work done by muscles. Work is equal to force applied to an object, multiplied by the distance the object moved. at 75-80% you are going to require much higher force to overcome inertia and gravity to then move an object a distance. at 50-60% the force required is lower, so assuming the distance the weights travelled are the same, then the person doing the heavier weight will be doing more volume which leads to more strength and hypertrophy gains as far as my understanding goes.
What?
I thought there were two studyie that cut people's Calories to 40% and 50% of MAINTENANCE levels and the people lost lots of fat while building a significant amount of muscle.
All of the people were weight training and consuming over 1 gram of protein/Lbs of body weight.
Do I lose some of the metabolic benefits of weightlifting if I do it at night close to bed?
What methods can be employed to enhance recovery? Speed work, ice baths, occlusion training....
Will and how does this affect the size of the SRA for any given movement?
Best way I've found for legs is walking, upper body maybe boxing or jumping rope helped a lot. Also l carnitine helped my recover too. Ice baths would help but really impractical for most people. Doing hiit exercises sometimes makes It worse I've found, like trying to relieve soreness from leg day with sprints made it worse lol
Hi Greg,
Question with the Bulkinator, when a weight is gained, and stall after the 2 weeks, do you go to the next increase or enter the now new weight and start again from starting macros?
Couldn't you skip the last two steps of the long version of the calculation (i.e., once you get the 22x[bodyfat] number, and then multiply that by 7 and divide by 3500, you're left with the # of pounds you can lose per week, no?)?
What happens to ones body composition when they eat at maintenance?
How does this translate into actual kcal deficit? Like lets say I am aiming to lose 0.8 % of my BW (which would be 0.7kg per week) and my TDEE is 3000 kcal, how much kcal should I eat to lose 0.7 kg per week? Is it trial and error, or can this be calculated as well?
A kilo of fat is ROUGHLY 7700kcal, so for .7kg/week, that would be a weekly deficit of about 5400kcal, or 750-800kcal deficit per day (so eating around 2200-2250kcal/day for you)
Thanks a lot Greg!
Thnx bud!
how much muscle can I gain with out gaining fat? for all training levels (novice, intermediate, and advance)
Ummm you gain it very slowly if you maintain your calories. The fastest way to gain muscle and very little fat is the bulk with a 150 or 200 calorie surplus. Aiming for .5 to 1 lb of weight gain a week depending on relations to your training levels.
as an intermediate lifter who is cutting (I have been lifting 1.5 years straight slowly cutting the entire time from 380 lbs to 243 currently roughly 18 to 22 percent bf now) I've been making steady slow progress on squats and deadlifts but my bench has screeched to a halt for 3 months straight. is it feesable to keep expecting strength gains or should I just be happy with maintaining what I have? thanks
Yeah you're losing weight and expecting to keep making strength gains isnt going to happen. It happened in the beginning because of the new stimulus of weight lifting. Newbie gains will happen no matter what you do with your diet. I'm sure you've figured that out over the last 2 years.
Salutations from Turkey! Mad respect for you Greg! My question is this: If I set a bench at home and do one single explosive bench with 15 min intervals for 20 times, will I get similar result as far as strenght achievements if I do lets say 4x5 with 1-2 minute interval inbetween the sets. Im asking this because I understand that even though the volume is going to be theoretically the same, in the second scenario there is more metabolic conditioning(M.C) involved in the situation but M.C and volume is associated with more work capasity and hypertrophy to some extend than strenght gaining but will I gain same strenght in both scenarios?
19x15mins - you seem to have a lot of spare time! ;)
Schoenfeld and I think Henselmans did a review about pause times between sets. Summary is that even for hypertrophy, it may be better to rest long enough in order to regenerate and manage to train the most volume in your training session - you wont be able to do that if your rests are too short. So MC sure is a good idea - but not DURING resistance training. Better do your MC via other training.
Interestingly, another study found that its ok to self-select the amount of time you need according to your estimates - most people will find the right amount automatically.
Should you try to cut water weight? Lower your water intake? When cutting
would you recommend recalculating as the cut progresses and your body fat percentage decreases?
You mean recalculating your energy intake if youre counting calories? Well, you must! At least with any significant weight loss. Thats exactly the old story of people claiming they have destroyed their metabolism and dont lose weight aynmore when in reality they simply weigh ten kilos less now and thus need less energy - but continue to eat the same amount of calories as before the diet. No wonder they dont lose any weight...
I was actually referring to the formula that he stated in the video, which is BF%/20. Since after two weeks of cutting my BF% would drop, therefore decreasing the upper limit of how much weight I should be aiming to lose a week. So I was curious if this recalculation should be done monthly in order to ensure an efficient cut or if it doesn't matter all too much (since in general were likely talking about a difference of .1-.2lbs).
Well, if your BF % goes down from 20 to 17% within a month - the percentage of body weight that you could lose per week also drops by 3/20 or 15% - your decision if thats worth adjusting. As it takes ten seconds to calculate - Id say yes. :)
I did the long math thinking I messed up some where.... then I did the short math and got the same number haha.. Eureka moment haha
Love you
Very informative..What are your thoughts on increasing strength with a vegetarian or vegan diet in strength training? impossible?
I am also finding through the different channels that the manner in which we breath/brace is very important in the lift itself and longevity in this sport..What is your advice/method for breathing for the 3 lifts?
Hey Greg, why do you think some of the best squatters (Malanicev, Derek kendall, eric lilliebridge) squat their max pretty fast and almost dont grind at all?
maybe knee wraps giving them a faster ascent out of the hole?
Practice, Programming, Knee wraps or sleeves. Of course that's my simplistic answer.
Kian19870 yeah, might be
PwntsRocksU thanks man but i dont think that any kind of programming or practice can fix a ''grindy'' squat if your technique is dialed in
Hmm interesting
Thank you, Greg. It's always good to hear your opinion.
Have you thought about making it an podcast at itunes store?
Hey Greg, thoughts on recomps?
what do you think about Lyle's 31cals/lb of body fat??
That's based on the actual paper itself. Alpert (the researcher) has since said he messed up one of the calculations, so it's closer to 22kcal/lb.
oh i see i see. last time around i did 31cals/lb and it was alright. Thank you for this series.
A 200 pound 20% bf person can have a 200*.2*25 =1000 daily calorie deficit without detriments? Something is off.
Divide by 20 or 25?
20
can anyone write the formulas in the comment please? thanks :)
bf%/20 = % of your bodyweight to lose per week
nutrient timing or IIFYM?
Are they exclusive?
Omni Focus Fitness of course
Martyns Norkus How?
+Omni Focus Fitness one only requires to hit certain number of macronutrients/calories per day while other requires hitting certain type and certain ammount of macronutrients/calories at a certain time of the day (it may vary whether it's a training day or rest day)
Martyns Norkus Well, meal timing can certainly have its place in IIFYM, especially when talking about competition and sport.
Howdy! My question: Does foot placement matter for quad development when squatting?
If 1lb = 453.592 mass grams and 9 calories make up 1 gram of fat. Wouldn't there be 4082.328 calories per 1 gram of fat?
I believe that 3500kcal number is based on a study where scientists took a pound of human fat and measured the kcal.
I thought they took a gram of each (protein, carb, fat) and burned it. Each one resulting in p = 4kcal, c = 4kcal, and f = 9kcal. I am confused which is why I posted.
Edit: in the above I meant 4082.328 calories per 1 pound of fat (not gram lol).
Mark Danforth Human fat tissue is only 87% fat, so if you take 1lb = 453.592g x .87 ~ 395g is pure fat. Therefore, 395g x 9kcal = 3555kcal. hope that helps!
Got it, thanks for the explanation!
Im fat and still not at a 300 wilks
cut amirite? my mind tells me ill lose strength and (non existing) muscle
yeah cut. Your wilks will probably go up even if get a bit weaker
If u are beginnner(u are) and start training with weights( compound movements with barbel and dumbbells, not machines) u will gain decent amount of strenght and even a bit of muscle since ur body will need to adapt itself to new situation where it needs musclemass, just dont go on a very hard cut, but rather reduce ur calorie intake by a little bit and focus on eating unprocessed foods(so no sugar, no flour, no fastfoods).
Pretty sure that since he's writing in terms of wilks he's already doing compound movements.
Arceushero
Lets hope so, u would be surprised of the amount of ppl doing isolation work only(or mostly) on a cut, especially if they got scammed by their personal trainer or trying to build working out rutine on their own.
Greg, I like your videos. Good stuff. I only have one question for you:
What is the best answer to this question?
42.
Do I need to add in some cardio to cut
No.
You can, but you neednt.
I got 108 pounds. The mathematically challenged strikes again!
Just go on a 7 day water fast while doing cardio every day for 20-30 minutes and you'll shed a shitload of fat but retain lean muscle mass.
I thought that was Magnus Carlson lmao
You can really see your fat loss lately man. Especially in your face
Intermittent fasting is how you cut and retain the most muscle.
Why am I listening to someone with hog jowels.