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Maintaining strength whilst dropping bodyweight

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peanutsIconMaintaining strength whilst dropping bodyweight27-09-2016 @ 16:51 
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Beef liver and peanuts
Member 3618, 222 posts
SQ 240, BP 160, DL 280
680.0 kgs @ 118kgs UnEq
Looking to drop roughly 20kg bodyweight mainly unwanted bodyfat.any advice on training to try and maintain as much strength as possible in the big three as powerlifting is my main objective
scruffmcbuffIcon...27-09-2016 @ 16:53 
the new longest serving member without a tagline
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Im afraid i cant help as im part of that perma-bulk life.

But id like to keep up to date on your progress if your posting it here!
Wayne_CowdreyIcon...27-09-2016 @ 17:00 
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I think some degree of pressing and squatting strength loss will be almost inevitable... even for those with easy gainer status.
PaulSavageIcon...27-09-2016 @ 17:12 
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Wayne_Cowdrey said:I think some degree of pressing and squatting strength loss will be almost inevitable... even for those with easy gainer status.

Not true. I have only ever gained strength on a cut and I certainly don't gain strength easy. First two years of lifting I lifted 6 days a week consistently and didn't gain a whole lot of strength.
PaulSavageIcon...27-09-2016 @ 17:18 
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Has little understanding of the sport
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peanuts said:Looking to drop roughly 20kg bodyweight mainly unwanted bodyfat.any advice on training to try and maintain as much strength as possible in the big three as powerlifting is my main objective

I would aim to gain strength just the same as always. If you are looking to just keep the strength you have already got you are mentally limiting yourself from the off. The key is to give yourself room to make changes as you go e.g don't drop calories massive from the start and do a ton of cardio / always make sure you eat a good bit before and after the strength training.
CAJIcon...27-09-2016 @ 17:27 
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I recommend the track - Slut Machine
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PaulSavage said:
Not true. I have only ever gained strength on a cut and I certainly don't gain strength easy. First two years of lifting I lifted 6 days a week consistently and didn't gain a whole lot of strength.


Paul's logic is correct.

Calorie deficit = Gains

The only people I've ever known to get stronger during a cut are:

a. Newbies
b. People running Tren and Clengfilm
hifiloverIcon...27-09-2016 @ 17:28 
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Member 3241, 2043 posts
SQ 1, BP 192, DL 255
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I did it last year; dropped from 142kg to 126kg (back to 132kg now haha)

Hit the cardio (stationary bike, walking and cross-trainer thingymebob), hard, but short and sweet (no more than 30mins at a time & everuy session bar legs (so 3 times a week)); cut carbs out after lunchtime, cut dairy and wheat right back, ate plenty of green veg, hammered eating meats (I'm not really a protein supplement user), drank loads of fluid, but maintained my heavy lifting on core exercises (bench, squats, deads, OH strict & push-press etc)

Didn't lose any strength at all; but I did do it over a 12 week period and was strict from the word go!
matthewvcIcon...27-09-2016 @ 17:34 
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‘downsizing’
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peanuts said:Looking to drop roughly 20kg bodyweight mainly unwanted bodyfat.any advice on training to try and maintain as much strength as possible in the big three as powerlifting is my main objective


no real secret other than to take your time, keep weights heavy but reduce volume so recovery isn't hampered from being in a deficit. looking around 6 months min to drop that at a sensible rate.
Wayne_CowdreyIcon...27-09-2016 @ 17:36 
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I forgot to factor in leftover lasagne consumption and carpet lugging.
matthewvcIcon...27-09-2016 @ 17:39 
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‘downsizing’
Member 5704, 2915 posts
SQ 280, BP 210, DL 320
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CAJ said:
Paul's logic is correct.
Calorie deficit = Gains
The only people I've ever known to get stronger during a cut are:
a. Newbies
b. People running Tren and Clengfilm


i'd even say B is unlikely... unless you've gone from genuine natty status to a first cycle cut.
matthewvcIcon...27-09-2016 @ 17:43 
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‘downsizing’
Member 5704, 2915 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Wayne_Cowdrey said:I forgot to factor in leftover lasagne consumption and carpet lugging.


even the untested feds ban leftover lasagne.
eric lilliebridge would need two 500kg loaded bars, one for each leg on that s**t.
scruffmcbuffIcon...27-09-2016 @ 17:44 
the new longest serving member without a tagline
Member 5958, 2292 posts
SQ 280, BP 170, DL 300
750.0 kgs @ 138kgs UnEq
CAJ said:
Paul's logic is correct.
Calorie deficit = Gains
The only people I've ever known to get stronger during a cut are:
a. Newbies
b. People running Tren and Clengfilm


Ive been doing it wrong!
PaulSavageIcon...27-09-2016 @ 17:57 
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Has little understanding of the sport
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CAJ said:
Paul's logic is correct.
Calorie deficit = Gains
The only people I've ever known to get stronger during a cut are:
a. Newbies
b. People running Tren and Clengfilm

You are thinking about it in completely the wrong way. I've done it a bunch of times not as a newbie and on nothing. Using logic, if you are losing bodyfat and not muscle, why should you lose strength? Because of excessive amounts of hard cardio and a low calorie diet giving you f**k all energy so you have piss poor sessions on the weights? Definitely, but that's the exact wrong way to go about it. If done in the right way, the vast majority of people can gain strength whilst losing weight.
unit94Icon...27-09-2016 @ 18:00 
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what is everyone's fran time?
Member 3986, 9952 posts
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First you never lose only fat and not muscle, second if you gain strength on a cut then whats the point of being heavier and fatter for any period of time anyway.
danbaseleyIcon...27-09-2016 @ 18:06 
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A member for 10 years and still no mouldy peanuts
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unit94 said:if you gain strength on a cut then whats the point of being heavier and fatter for any period of time anyway.


This pretty much nails it.

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