Sets and repetitions in cutting or bulking phases

Breaking the mold

Today I want to talk to you about something as typical and commonplace as training with sets and repetitions during bulking or cutting phases.

"I'm bulking, so I work super heavy, with few sets (3 to 5) and few repetitions (10, 8, 6, or 4)" or "I'm cutting, so light weight and many sets and repetitions, circuit training, lots of cardio." How typical!

This is by no means false; it is true and effective, otherwise, this technique wouldn't have been used for decades. But I'm going to offer another perspective that, if you're interested, you can try and see the surprising results. Be surprised with this repetition training for cutting or bulking phases.

For bulking:

Try working with high repetitions, light weight, slow movements, and varied movements within the same set:

• 4 sets of dumbbell lateral raises for shoulders, 15 repetitions each
  • 5 very slow repetitions (4 seconds up, 4 seconds down)
  • 5 repetitions at a light pace (1 – 1)
  • 5 repetitions in 2 tempos (2 seconds up, 2 seconds down)
  • Bench press: 4 sets of 15
  • 5 repetitions lowering in 3 tempos and raising in 1
  • 5 repetitions in 4 – 4
  • 5 repetitions in 2 – 2
• and so on with all the exercises in the routine and making other combinations!

What we achieve with this slow routine is truly a mind-muscle connection, learning to feel how all the fibers work, how they break down, and how you make them grow.

For cutting:

Try working as you would during bulking, with repetitions between 12, 10, and 8, pushing yourself to your limit.

• For example: shoulder dumbbell press, 4 sets of 10 – 10 – 8 – 8
• Leg press: 4 sets of 12 – 10 – 8 – 12

Okay, I know you're on a diet, that you're running low on carbohydrates, but challenge yourself to your maximum. Obviously, you might not be able to lift the same weight as when you ate 200g of rice with every meal (or maybe you can! You might be surprised and maintain your strength), but what I'm trying to say with all this is that sometimes we follow the same patterns, all on the same path like blind sheep, and we don't experiment by doing what seems less logical.

And not only that, but I also believe that this way your workouts will be even more motivating and different! Remember that motivation is the energy that moves the world.

Good luck and go for it!