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.
32 likes 19mo
Topic summary
Recovery when intake is low: what to cut first
This is a generated summary. It shows the 9 most-liked posts from a topic of 92, in their original order, with the accepted answer included where one exists. It is a reading aid and it will miss nuance — the full topic is the record.
a.novak, post #23: 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. 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.
b.fonseca, post #21: On post #17 — agreed on the reasoning, with one qualification. 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. Go to post
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.
Picking up post #43: that is the part I would want checked first.
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.
29 likes 18mo
lc_gradient, post #30: 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
Coming back to post #52, because the follow-up matters more than the original answer.
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.
post #58 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.
32 likes 18mo
a.adebayo, post #24: 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. 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.krastev, post #67: 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. Go to post
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.
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- Coming back to: Training through a dose escalation weekNutrition & Training › Resistance training · 74 replies
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