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…
E.P.O.C.
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 [1] 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?
NOTE: If you still haven’t started my totally free THT training, just enter your details below for immediate download. It will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency. You’re about to get the best gains of your life…
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 [1] “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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Hey Mark.
In THT, aren’t we starting off with weights at 85% of our 1 rep max? Or was I thinking it wrong all this while? 😮
Mark.Im using tspa.Having problems.Gotta be my age.Im 53.Recovery is my issue.On your recovery graph its very clear pops etc Where,when ,why you need to train to keep the gains etc
But what would you say the physical recovery should look like.???
I train hard on the 6 day programme.making progress but inflamation starts to take over after a few weeks
Recovery issues.Muscles look softer.I start carrying water,bloated belly area etc.If i then stop training and rest then as the days pass the muscles fill out,harden and the belly shrinks and water weight goes away.
My thoughts are i add rest days into the 6 day programme to make it a 10day one, as ive read recovery takes longer the older you are.
Whats your thoughts.Alan
@Abrar. You use a weight that causes positive failure between the 8th and 12th rep brother. Here’s some info:
1-5 reps 85-100% Neural Strength & Power, Little Hypertrophy
6-8 reps 75-85% Neural & Metabolic Strength & Hypertrophy
9-12 reps 70-75% Metabolic & Neural Hypertrophy & some strength
13-20+ reps 60-70% Metabolic local endurance, some hypertrophy, little strength
@Alan. In the book I also link to the 3-day and 5-day training plans. They are an option also with the TSPA diet. You may be better off using the 3-day full body plan with TSPA (I do). Get THT and start using the 3-day plan. Make no adjustments to the diet.
Hope that helps.
Thanks for clearing that up, Mark.
I’ve one more question- I saw a YouTube video, where Jeff Cavaliere(Athlean-X) was saying that the 8-12 rep range came from a research, that originally reported that the time under tension for size gains was ideally around 45 seconds.
I’d like to know your opinion on this.
Cheers 😀