how do u get a cutting result in few weeks?

[SG2009]

how do u get a cutting result in few weeks?

Focuse areas: arms, bicep/triceps and chest perhap/ Any tips?

[FireGuy]

Cutting results are from diet and cardio and unless you are already very lean it's going to take more than a few weeks. 1.5-2.0lbs a week fat loss is pretty much the most you can expect if your diet and cardio are in full swing. There are some exceptions and variables that come into play but for the most part that is the best you can hope for.

[Turkish Juicer]

You also have to adjust your weight training routine accordingly.

[SG2009]

Fire Guy,thanks. Some dude told me to overrepeat pull down and dips exercise to get the result I want in the focus areas I mention above: triceps/bicept. Thanks.

[SG2009]

You also have to adjust your weight training routine accordingly.

plse elaborate. Thanks.

[Turkish Juicer]

plse elaborate. Thanks.

More reps, supersets, giant sets for the areas you want to cut and have a definition. The aim is to deplete the glycogen reserves of the targeted muscles to an extent in order to get that lean and defined look. You lower your weights and increase your reps. That's all there is to it.

[big_ron]

More reps, supersets, giant sets for the areas you want to cut and have a definition. The aim is to deplete the glycogen reserves of the targeted muscles to an extent in order to get that lean and defined look. You lower your weights and increase your reps. That's all there is to it.

I do not agree, your weights do not have to change, why change what built you all the muscle in the 1st place? Diet and cardio to drop the fat, that is all

[< <Samson> >]

Diet is #1 no matter how much we try to overlook it. A good diet does wonders alone.

[Turkish Juicer]

I do not agree, your weights do not have to change, why change what built you all the muscle in the 1st place? Diet and cardio to drop the fat, that is all

When you decrement the daily intake of especially carbs and fats (which is what dieting means for a BB) and increase the cardio on top of it(either in terms of number of sessions performed, length and/or intensity) then your weights are supposed to go down relatively, unless you are on mad gear.

[big_ron]

But you suggested to lower your weights and increase your reps, it does not need to be done, yes your weights might go down slightly, your rep range should stay the same.

[Tx89]

^^this
When dieting you try to hold on to as much lean muscle as you can and you do that by keeping weights heavy and intensity(!) high! Sure a little drop might occur, but never would i lower my weights on purpose.

[FireGuy]

More reps, supersets, giant sets for the areas you want to cut and have a definition. The aim is to deplete the glycogen reserves of the targeted muscles to an extent in order to get that lean and defined look. You lower your weights and increase your reps. That's all there is to it.

Cant say I am in agreement with this philosophy either. I stick with the "what built the muscle, keeps the muscle" mentallity. The only time I lighten my weight up and raise my normal rep range is maybe the last 10-14 days prior to a contest. This is done strictly to help eliminate injury. Granted, as we get leaner and leaner our strength is likely to decrease a bit on it's own but I will still lift as heavy as possible in my normal rep range.

I am also not following you on how depleting glycogen makes a muscle appear leaner? A muscle depleted of glycogen will look flat and deflated and if it's covered by a layer of bodyfat it will still not appear lean. If glycogen depletion is the goal this can still be accomplished in a very effective manner using normal rep ranges and weights as well.

[Turkish Juicer]

big ron, TX89 and FireGuy:

I rushed my reply and this has led to a misunderstanding, it is my fault and I am sorry about this.

I will use examples and analogies in order to minimize the possibility of another misunderstanding.

I am a great advocate of high volume training and I have had the best hypertrophy results out of it. What I mean by high volume is the introduction of supersets, giant sets and other forms of combined exercises in order to really ''hit'' the muscle. I also go through phases of 5x5 for about two times every year (4-6 weeks) as I believe I have stated in my prior entries, so I am also well aware of the muscle building effects of heavy weights. I have also practiced Yate's style HIT for the first time 2 years ago and achieved impressive results as well.

I am in absolute agreement with every and each of you in terms of diet being the most important part of the cutting phase.

Anatomically speaking, muscle does not ''know'' how much weight you actually inflict to it, it rather responds to the volume/intensity of the weight it is being trained with. Bigger weight means bigger muscle for sure but decreased weight increased intensity also means more blood, oxygen and glucose is being forced into the muscle. I'll use an example to prevent any misunderstandings here:

My bulk season upper-chest training example:

100 lbs dumbell press, 4 x 8 at 55 degree incline bench

50 lbs dumbell chest flye, 4 x 12 at 55 degree incline bench

My cutting phase upper-chest training example:

4 sets of 80 lbs dumbell press combined with 40 lbs dumbell chest fly at 55 degree incline bench, 10 reps each.

I do not loose muscle when I go through my cutting phase training, despite the relative decrement in weights.

FireGuy: I was mainly referring to carb management during cutting phase. As you already know, I am not a competing BB, so I never go zero carbs, I start managing my carbs during cutting phase instead. On training days when I do low carbs, I achieve a leaner and a more defined look on the trained muscles, mainly due to not holding as much water (I am extremely carb sensitive) around the tissue and its adjusted response to increased carb sensitivity. So, I was not really talking about complete depletion of the carbs, of course it would lead to a flat look.

Again, I am sorry for my vague initial post, I was way too disturbed by a response to one of my posts on the PCT forum at around the time I typed this.