Yes, I know you’ve heard that you should do high reps when cutting. By high reps I mean at least 15, and sometimes 20 or more reps per set with lighter weights.
Problem is…it’s total B.S.
There’s something you need to understand…
This stands for Excess Post-Exercise Oxygen Consumption.
Look, if you want to maximize calorie-burning and fat loss, you need to maximize the amount of energy your body burns long after your workout has finished.
And you can’t do that with cardio. And you certainly won’t do it with really high reps.
It doesn’t matter if you’re gaining or cutting, a moderately heavy rep range always works best. This means a weight that causes postive failure at the 6th rep at the lowest, and around 12 reps at the highest.
Can I prove that? Yeah I can, actually.
Researchers from Georgia Southern University  had 14 experienced lifters perform 2 full-body workouts consisting of 2 sets of 9 exercises (18 total sets) – kinda sounds like my free THT full-body workout, right?
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The 2 workouts in this study were different:
- In the first workout, they used weights at 45% of their 8-rep max (about 15 reps per set)
- In the second workout, they used weights at 85% of 8-rep max (about 8 reps per set)
During both workouts, they burned the same amount of energy. That’s DURING the workout itself.
Now let’s look at the EPOC – the afterburn effect.
- 20 minutes after training, EPOC was DOUBLE when using heavier weights (8 reps per set)
- 1 hour after training, EPOC had increased to MORE THAN DOUBLE when using heavier weights (8 reps per set)
- 2 hours after training, EPOC had increased to 3 TIMES as much when using heavier weights (8 reps per set)
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So forget the “gym bro” advice of doing high reps for cutting. Moderately heavy weights are best for hypertrophy (growth) and cutting.
So even when cutting, you still train for growth as normal. Not only will you promote muscle growth, but it’s better for fat loss. This is something I explain more fully in my fat-shredding six-pack program Total Six Pack Abs. You train for growth as per usual, and torch fat with the diet I recommend for you in the book.
Hope that was useful, guys. Let me know if you have any questions below.
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
Reference  “Effects of resistance exercise bouts of different intensities but equal work on EPOC.” Med Sci Sports Exerc. 2002 Apr;34(4):715-22.
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