TrainingforOptimalResultsonCutorMass.pdf

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Training  for  Optimal  Results  on  Cut  or  Mass  
Here at RP we want to help you get the best possible results from your diet and
training. Something we would like to emphasize is that BOTH diet and training
are critical aspects in reaching any body composition or performance goal.
One or the other can be perfectly designed based on scientific principles and
perfectly executed, but if the other is off, your results will be sub-optimal or non-
existent. Here we will discuss the training end of muscle gain and maintenance.
For a cutting phase, the goal is to maintain your muscle mass while losing fat (for
both aesthetic and performance reasons). Likewise when doing a mass phase,
the goal is to maximize the amount of muscle gained.
In general the same type of training is required to maintain muscle during a cut or
to build muscle during a mass. In both cases we want to provide a stimulus that
elicits muscular hypertrophy, or put more simply, muscle cell growth – when there
is a caloric deficit, this will serve to keep lean body mass equilibrium; when there
is a caloric surplus this will serve to build new muscle mass.
Some good general rules for hypertrophy training are outlined below. Keep in
mind that more well-trained athletes can benefit from increased volume and that
things like sex, genetic predisposition, and starting body composition, among
other factors, can affect what precise level of volume is necessary.
Frequency
Sets
Weight
Rest
Overload/progression
4-5 days per week
Working muscle groups 2-4x per week
15-35 working sets per muscle group per week
Weight should be challenging in the 8-15 rep range
Rest 2-5 minutes between sets
Deload every 4-6 weeks
Increase sets (volume) by 1-2 sets per exercise per week
Increase weight (intensity) by 1-5% per week
Primarily compound movements with free weights in
conjunction with machines and drop sets
Exercise Selection
For further reading see RP’s
Scientific Principles of Strength Training eBook
as well as the links below to other credible sources on the topic of hypertrophy
training:
If all of this is overwhelming and outside of your wheelhouse, RP offers a
variety of options for different goals and budgets:
1:1 coaching
in which a strength training expert can design a program
specifically for your needs and goals
Auto-training templates with hypertrophy training for:
Women’s Physique
and Men’s Physique (focused on full body training for
aesthetic goals)
Powerlifting
(focused on muscles and movements that support powerlifting
movements to best help athletes wishing to improve in that sport)
Weightlifting
(focused on muscles and movements that support weight lifting
movements to best help athletes wishing to improve in that sport)
Educational materials to help you learn to structure your own diet and training:
Renaissance Diet eBook
Renaissance Women’s Nutrition eBook
Scientific Principles of Strength Training eBook
There are also credible online sources of programming and local coaches.
Whatever way you choose to design or obtain your programming, we wish you
the best in your fitness goals!

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