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For anyone arriving from a search: the marked solution above is the direct answer, and the replies underneath it add the caveats that make it safe to use.
Nutrition & Training · Resistance training · continued
Coming back to: Training through a dose escalation week posts 61–75
This is a continuation of a long topic, addressed by post number rather than by page. Start at post 1.
b.jansen, post #23: Recovery: heavier training on a energy deficit and on a compound that slows gastric emptying requires attention to recovery (sleep, nutrition, stress). Recovery capacity declines with deficit, so training volume might need adjustment. Go to post
Cardio and resistance: the interaction between energy-intense cardiovascular training and resistance training is real. Moderate cardio is fine; excessive endurance training can interfere with muscle maintenance.
p.iyer_pharmd, post #37: Recovery: heavier training on a energy deficit and on a compound that slows gastric emptying requires attention to recovery (sleep, nutrition, stress). Recovery capacity declines with deficit, so training volume might need adjustment. Go to post
Deload weeks: periodic weeks (every 4 to 8 weeks) with reduced volume and intensity can help with recovery and sometimes reveal strength gains that got obscured by fatigue.
post #64 answers the question as asked. The question underneath it is different.
Recovery: heavier training on a energy deficit and on a compound that slows gastric emptying requires attention to recovery (sleep, nutrition, stress). Recovery capacity declines with deficit, so training volume might need adjustment.
6 likes 4mo
On post #62 — agreed on the reasoning, with one qualification.
Two things before anyone answers the substance.
First, the context in the first post is clear and specific. Second, the question is framed so that an answer can actually address it. Both are the norm here and both matter more than they sound.
15 likes 4mo
hana.sato, post #31: I read post #29 twice before replying, because I had assumed the opposite. Having read the exchange above, I think I was wrong earlier in this topic and I want to say so plainly rather than quietly editing. The correction was fair and I had been repeating something I had not checked carefully enough. Go to post
Frequency: three sessions per week of full-body training is easier to maintain than higher frequencies on an energy deficit. Consistency beats intensity when recovery capacity is limited.
an.kirchner, post #9: Post-weight-loss training: once weight loss is complete and energy deficit ends, training can shift to building again. The transition from preservation mode to building mode is real and worth planning. Go to post
Cardio and resistance: the interaction between energy-intense cardiovascular training and resistance training is real. Moderate cardio is fine; excessive endurance training can interfere with muscle maintenance.
Post-weight-loss training: once weight loss is complete and energy deficit ends, training can shift to building again. The transition from preservation mode to building mode is real and worth planning.
0 likes 4mo
Volume: the number of sets per muscle group per week that supports muscle maintenance is roughly 12 to 18 hard sets. That varies by individual but gives a target range.
5 likes 4mo
s.antonsen, post #40: This follows post #37 rather than contradicting it. Post-weight-loss training: once weight loss is complete and energy deficit ends, training can shift to building again. The transition from preservation mode to building mode is real and worth planning. Go to post
Thank you for the correction. I have edited my earlier post with a note rather than silently, so the thread still makes sense to read. The error was mine and it was the kind that comes from remembering a figure instead of looking it up.
On post #69 — agreed on the reasoning, with one qualification.
Maintenance is the goal: preserving lean mass and strength during weight loss is the goal of resistance training in this context, not building new muscle. That goal is usually achievable with consistent, moderate training.
0 likes 4mo
post #73 answers the question as asked. The question underneath it is different.
Adaptation and plateau: if strength does not change for weeks, that is stability, not backsliding. Expecting continuous progress during weight loss is unrealistic.
20 likes 4mo
Collapsed as off-topic by two members at trust level 3 or above
Programming while losing weight quickly: realistic expectations are crucial. Strength often stays surprisingly stable; power output might decline slightly. Expecting gains during an energy deficit sets yourself up for disappointment.
This topic was referenced in
- Second pass at: Programming during a large energy deficitNutrition & Training › Resistance training · 100 replies
- Follow-up: Recovery when intake is low: what to cut firstNutrition & Training › Resistance training · 40 replies
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