this is the internet

im sure he means not efficient = useless

Pretty fg u got thar
I take donations if you didn't know

To increase GH production and maintain maximal bone density thus minimizing the toll deficits take upon the muscle and connective tissues. It's a wonder you're still the official moderator of this section.

All of the above mentioned, coupled with minimized microtears via strict strength training repetition range (1-5) 3x/week will ensure the most muscle saved through deficit periods.

John hasn't been a moderator in years...

So when you are at your weakest and depleted from not eating a lot you want someone to do heavy reps of 1-5? Please don't train anyone.

and fyi you do know that different rep ranges hit different types of muscle fibers, right? Did they teach that to you in school yet?



The retired bit always throws people off. In other countries it means active, I guess.

I think he was just poking at my shitty wording.
I'd love to know what (if any) benefits hypertrophy during a deficit would have. I def do some hypertrophy work on smaller muscle groups while on a deficit. Should I swap them for a much lower rep range and heavier weight?

Lightmans right bro...

hypertrophy specific training only, during a calorie deficit is a sure way to lose strength/muscle

You do realize the point of maintaining load upon joints is the sole purpose of training whilst under deficits? And assuring minimal load upon sarcoplasmic fibers will negate the nervous system propensity to muscular atrophy from lack of said resistance.
Tearing the muscle at maximal effort (Repetitions 12-15) would only enlarge the gap of catabolism by having to repair more muscle tissue without expendable macronutrients.

Not to mention myofibrillar cell strength growth is more than possible during deficits, whilst sarcoplasmic cross section width is impossible during them.

Please don't attempt to understand what occurs in the body during deficits, or at all. Go rip off other clueless potential clients instead, your time is wasted here.



Key word "Official".

/lihgtman'd?