Should You Train More or Less During a Cutting Phase?

The belief that you must reduce both food intake and training volume while cutting is a common one, but is it the correct approach? Should you train more or less during a cutting phase? Let’s delve into the intricacies of maintaining or adjusting your training volume during a caloric deficit.

When beginning a cutting phase, the primary goal is typically to lose fat while preserving as much muscle mass as possible. It seems logical to assume that if you’re eating less, you should train less to compensate for the reduced energy availability. This approach is grounded in the belief that a decreased intake of nutrients, owing to fewer calories, results in lower energy levels and a diminished capacity for recovery, potentially leading to overtraining symptoms if training volume is not adjusted.

However, you also don’t want to lose all the progress you have made in the gym so far. That bench press weight you worked so hard to reach might dwindle (possibly drastically) during a cutting phase. That is because you probably won’t have as much energy in your body to lift the same amount of weight (and the same number of reps) as you normally do.

But either way, this is a cutting phase moment – you want to lose weight. So should you push through and train more during a cutting phase to preserve muscle mass? What are the implications? Well, that is why you clicked here and what you are about to find out.

The information you will see below, and the analysis of the scientific studies, was done by the YouTube channel PictureFit, a fitness and health page focused on making those subjects simple for everyone.

And two scientific research were used as background for the information that you can find below:

Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume

Resistance training volume does not influence lean mass preservation during energy restriction in trained males

Now let’s get to the main event of the evening. Should you train more or less during a cutting phase? Here is what the answer looks like.

Should You Train More or Less During a Cutting Phase?

Despite the intuitive appeal of reducing training volume when cutting, there are compelling reasons to maintain or even increase it. These are just a few reasons why keeping your usual high volume training might be beneficial:

1. Increased Calorie Burn: High-volume training typically involves performing a larger number of exercises, sets, or repetitions. This naturally leads to higher energy expenditure, which can help create or enhance a caloric deficit—an essential component of fat loss. For instance, intense resistance training or prolonged aerobic sessions can significantly increase the number of calories burned both during and after the workout, through the effect known as post-exercise oxygen consumption (EPOC).
2. Muscle Preservation: Muscles require energy to maintain, and the body is more likely to retain muscle mass if it is regularly stimulated through rigorous training. High-volume training provides this necessary stimulus, signaling to the body that the muscle tissue is still needed, even in the face of dietary caloric restriction. This is particularly crucial during a cutting phase, where the risk of muscle loss is heightened.
3. Metabolic Adaptations: Regularly engaging in high-volume training can lead to adaptations that improve the efficiency of the body’s metabolic pathways. For example, improved glycogen storage, increased mitochondrial density, and enhanced oxidative enzymatic activity all contribute to better utilization of stored fat as an energy source.

Read Also: What is Caloric Deficit and How Much Is It Safe?

Research Insights

Recent studies provide insights into the effects of training volume during calorie restriction. A systematic review in 2022 examined the impact of training volume on muscle retention during weight loss phases and found that, particularly in women, higher volumes may be beneficial in preserving lean mass. However, the evidence is not conclusive enough to dictate a one-size-fits-all recommendation.

Also, a 2023 study indicated that moderate and high volume training regimes resulted in similar losses in body mass and no significant differences in muscle mass changes. This suggests that while high volume training is not detrimental, it might not always be necessary for effective cutting.

Practical Application: Implementing High-Volume Training During Cutting

Implementing high-volume training during a cutting phase should be done thoughtfully to maximize fat loss while preserving muscle mass and ensuring recovery. Here’s how one might practically apply high-volume training based on individual circumstances:

1. Structured Training Split: Consider a training split that allows for sufficient volume while also providing adequate recovery time for each muscle group. For example, a split routine that targets different body parts on different days can maximize training volume without overwhelming the body’s ability to recover.
2. Incorporate Variety: To keep the body responding positively and to avoid overuse injuries, vary the exercises, sets, reps, and intensity. Utilizing different training modalities like weights, resistance bands, and bodyweight exercises can also help maintain high volume without excessive strain.
3. Monitor Fatigue and Recovery: High-volume training demands significant energy and recovery resources. It’s important to monitor signs of overtraining, such as persistent fatigue, decreased performance, insomnia, or loss of motivation. Adjusting the volume and intensity based on these signs is crucial to avoid burnout and injury.
4. Nutritional Support: To support high-volume training, particularly during a caloric deficit, focus on nutrient-dense foods and ensure adequate protein intake to aid in muscle repair and growth. Timing carbohydrate intake around workouts can also provide the necessary energy to sustain longer training sessions.
5. Hydration and Sleep: Adequate hydration and sleep are vital components of recovery, especially when training volumes are high. Ensuring you drink enough fluids and get sufficient restorative sleep each night supports overall health and aids in recovery between training sessions.

By following these guidelines, individuals can effectively implement high-volume training during a cutting phase to maximize fat loss while preserving muscle mass.

In conclusion, the decision to adjust training volume during a cut is not straightforward and depends on various factors including individual recovery ability, overall energy levels, and training preferences. While there is some evidence supporting the benefits of maintaining high training volumes for preserving muscle mass and enhancing fat loss, individual variability is significant. Therefore, it’s crucial to monitor your body’s response and adjust accordingly. Remember, the goal is to find a sustainable balance that supports your cutting goals without compromising your health or performance.

Watch the video below for more information.

Read Also: How to Tell If You Are Training Hard Enough?