HOW TO MAINTAIN STRENGTH AND MUSCLE ON A LONG-TERM CUT
Here are a few simple tips…
1️⃣Take it slow… Ideally, you want to aim for a 1-1.5% rate of weight loss (based upon your bodyweight) earlier on in your cut. This likely equates to 1-2 lbs. per week for males and 0.5-1.25 lbs. per week for females.
The % tapers down the deeper you get into your cut with the purpose to maintain higher metabolism levels and to avoid plateaus.
2️⃣Train HEAVY… Many people think that once you start a cut, you should ONLY focus on doing higher reps for every exercise because you will burn more calories.
That might be the case (it is very minimal), but you will end up losing more muscle mass that you worked so hard to build, AND its better to reach a caloric deficit through restricting food or adding cardio. Don’t mess with your weight training too much!
I personally don’t change anything about my split, I just focus on strength (lower rep ranges) to help maintain (or in some cases, even build) strength.
3️⃣PROTEIN… Protein intake must be sufficient every single day. This is a MUST.
I hope this helped :)
1931640 minutes ago
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