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Best set/rep scheme to maintain strength during a cut?
Best set/rep scheme to maintain strength during a cut?
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09-02-2021, 10:08 AM
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#1
- BoaBite
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- BoaBite
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Best set/rep scheme to maintain strength during a cut?
Hey FitFam so I recently finally reached 315lbs on bench for a 1RM. I normally walk around 155-160lbs pretty lean (at a manlet height of 5’6 lol).
Anyways I bulked up to 170lbs and finally reached 315 on bench. Now I’m looking to lower body fat and lose weight to reach 155-160 again (and hopefully finally have that 2x BW bench that’s always alluded me).
Anyone know of a good set/rep scheme (volume/intensity plan) to maintain 1RM as much as possible during a cut? I know it’ll be important to slowly lose the weight which I intend on doing (aiming for max .5lbs of weight loss a week)
Thanks for any advice/input bros
Anyways I bulked up to 170lbs and finally reached 315 on bench. Now I’m looking to lower body fat and lose weight to reach 155-160 again (and hopefully finally have that 2x BW bench that’s always alluded me).
Anyone know of a good set/rep scheme (volume/intensity plan) to maintain 1RM as much as possible during a cut? I know it’ll be important to slowly lose the weight which I intend on doing (aiming for max .5lbs of weight loss a week)
Thanks for any advice/input bros
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09-02-2021, 10:10 AM
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#2
- Fitnessguy24
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- Fitnessguy24
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5x5 works good for me both for maintaining size and strength. My body is strange because it has always responded better to lower reps than the standard 10-12 for bodybuilding/hypertrophy.
540 pound deadlift
100 pound DB shoulder pressesx10\
225x28 barbell bench
405x10 deadlift
405 bench press
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09-02-2021, 10:15 AM
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#3
- sooby
- WOATbrah of peace :)
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- sooby
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to build/maximize 1RM strength, you need to train in lower rep ranges using weights 85%+
so it only makes sense that to maintain strength, you should probably use similar rep/schemes that you were using that helped you gain strength.
Obviously on a cut energy levels might be a bit lower, but I'd change as little as possible. and if you absolutely have to I would cut volume on accessories (i.e: do 2 sets of bicep curls instead of 3). It doesn't take a lot to maintain strength as long as you are still lifting relatively heavy weights.
you might lose 1RM however depending on how fast you cut, it's to be expected, but if you're cutting 15 lbs maybe you'll lose 10 lbs of your 1RM. but I think that will rebound back once you start eating normally again.
you might appear to lose size but I don't think it's muscle loss, probably more due to looking less full and less pumps
so it only makes sense that to maintain strength, you should probably use similar rep/schemes that you were using that helped you gain strength.
Obviously on a cut energy levels might be a bit lower, but I'd change as little as possible. and if you absolutely have to I would cut volume on accessories (i.e: do 2 sets of bicep curls instead of 3). It doesn't take a lot to maintain strength as long as you are still lifting relatively heavy weights.
you might lose 1RM however depending on how fast you cut, it's to be expected, but if you're cutting 15 lbs maybe you'll lose 10 lbs of your 1RM. but I think that will rebound back once you start eating normally again.
you might appear to lose size but I don't think it's muscle loss, probably more due to looking less full and less pumps
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