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Weight Lifting - Conflicting Goals?

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  • 15-01-2016 9:56am
    #1
    FullOf..IT
    Registered Users Posts: 367 ✭✭


    Looking for a bit of guidance.

    Ive been doing a 5 day split for the last 2 years now. The starting reason was to lose weight.

    Im nearly there @ about 13% BF (want to get to 10%) from circa 25%.

    My 1RM are:

    Bench: 110kg
    Squat: 120kg
    Overhead Press: 75kg
    Deadlift (Hex Bar) 180kg

    Honestly, these numbers look weak considering Im 2 years at it now but they are a byproduct as I haven't been strength training (rep range varying between 6-10).

    Im starting to add more 3 rep sets into my routine on the above exercises. My diet is nailed, however I am working on a calorie deficit of 15-20% per day. While i've seen some real strength gains in the last 2 weeks, am i certain to hit plateaus pretty quick with the cal deficit? Is it possible to do both (hit the 10% BF while still gaining strength?)


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    #2
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    You probably won't get significantly stronger at that leanness level, BUT higher intensities (or 1RM) / heavier weights, and lower rep sets have been show to be beneficial for maintaining muscle mass on a cut.

    So it's probably a good option anyway.


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    #3
    FullOf..IT
    Registered Users Posts: 367 ✭✭FullOf..IT


    Hanley wrote: »
    You probably won't get significantly stronger at that leanness level, BUT higher intensities (or 1RM) / heavier weights, and lower rep sets have been show to be beneficial for maintaining muscle mass on a cut.

    So it's probably a good option anyway.

    Ta - will help brace myself for the the PBs stop and not get too discouraged.


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