Cutting Workouts how many reps and what weight?

[Pembo]

I have been bulking for 12 weeks and have put on some good size. I now want to cut down to look ripped.

How many reps should I do?

Should i stay with the same workout as before 6-9 reps (muscle failure) OR 12-15 reps (muscle failure).

Should I use the same amount of sets as when bulking and what about rest times between sets?

I will be doing cardio 5 times a week 45 minutes first thing in the morning. My diet will be in a 800kcal deficit and i am thinking about a ECA stack.

Any advice is well recieved.

[williampowers]

The reps should be in the 8-12 range strict form, and try to limit the rest in between 30-45 seconds. The weight you use will drop dramatically because it really kicks your ass.
Cardio can be 3-4 times per week at 65-75 max heart rate on empty stomach is the best time or 2-3 hours after your last meal.
The following website is great www.gLycemicindex.com it measures the amount certain foods will be converted to fat due to elevated insulin levels. When ripping up you should stay with whole grain foods unless after work outs when suger is needed that do not raise insulin levels.
Also very important keep Protein high 1-1.5 per pound of body weight
especially when doing alot of cardio
Good luck

[Pembo]

Thanks for that!!!

[Pembo]

Due to the less time for rest do i do more sets or not??

[williampowers]

yOU CAN UP THE SETS ON THE NON COMPOUND MOVEMENTS.
EX.chest
1 of incline bench 2 sets of fly's for cutting
2 sets of incline bench 1 set of flys for bulking.
When I started doing more non compound movements I found that the definition improved, this of course with a strict clean diet and cardio.

[SAC]

hey bro IMO you can keep the same workout that you had during your bulking cycle. what is going to cause you to get cut is going to be your diet and cardio.

[Pembo]

Bump, what do other people think?

A different routine for cutting or the same as for bulking?

[jbrand]

Originally posted by Pembo
Due to the less time for rest do i do more sets or not??

Rest intervals don't necessarily correlate to a certain volume. A good rule of thumb is to rest for longer periods of time as the rep-range decreases.

[jbrand]

Originally posted by Pembo
Bump, what do other people think?

A different routine for cutting or the same as for bulking?

My rep-range is usually somewhat higher when I am cutting (8-12 as opposed to 4-8). Higher rep ranges have always seemed to benefit me the most, in which lifting at weights lower than 8RM is very neurologically demanding when you are in a caloric deficient state. Emprical evidence also states that fat loss is greater in individuals with deplenished glycogen, usually better attainted through higher rep ranges to failure.