Progressive overload when the scale is falling — one year on posts 151–168
This is a continuation of a long topic, addressed by post number rather than by page. Start at post 1.
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.
On post #149 — agreed on the reasoning, with one qualification.
Practical note that does not fit anywhere else. Whatever you conclude from this topic, write down what you did and when. The single most useful thing in your own records is not any individual result; it is that they are dated and consecutive.
post #153 answers the question as asked. The question underneath it is different.
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.
Collapsed as off-topic by two members at trust level 3 or above
I disagree with the reply above, and I think the disagreement is substantive rather than terminological.
The distinction being drawn does not survive when you look at the published data for this specific question. I would be glad to be shown wrong on this, because the version I am arguing against is more convenient.
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.
post #157 is right about the mechanism and I think understates the practical bit.
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.
Coming back to post #157, because the follow-up matters more than the original answer.
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.
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.
Collapsed as off-topic by two members at trust level 3 or above
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.
Coming back to post #160, because the follow-up matters more than the original answer.
Intensity: using weights that allow 6 to 12 reps before fatigue is a reasonable range for preserving muscle. Heavier weights with lower reps can work but require more recovery.
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.
Practical note that does not fit anywhere else. Whatever you conclude from this topic, write down what you did and when. The single most useful thing in your own records is not any individual result; it is that they are dated and consecutive.
This follows post #162 rather than contradicting it.
I disagree with the reply above, and I think the disagreement is substantive rather than terminological.
The distinction being drawn does not survive when you look at the published data for this specific question. I would be glad to be shown wrong on this, because the version I am arguing against is more convenient.
I read post #164 twice before replying, because I had assumed the opposite.
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.
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.
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.
This topic was referenced in
- About the Resistance training categoryNutrition & Training › Resistance training · 4 replies
- Second pass at: Programming during a large energy deficitNutrition & Training › Resistance training · 100 replies
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