Should You Change Training Volume in a Calorie Deficit | Educational Video | Biolayne
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- Опубликовано: 15 ноя 2022
- Study:
pubmed.ncbi.nlm.nih.gov/36114...
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I LOVE the daddy daughter day comment!
It's great being a daddy! God bless you friend!
I love how much research comes out that just kind of reiterates that your body is an extensively tuned machine that wants to help you succeed in an incredibly diverse array of scenarios and 98% of the benefits of most activities are pretty darn straightforward
Excellent video! Thank you so much for sharing. 🙏
Fab breakdown thanks Layne. Slightly distracted by the nails but acually - added a nice burst of colour to the otherwise muted colours of background/t-shirt
Thanks for your honesty.
Thank you for your content.
I would er on keeping volume the same when decreasing the calories. What wasn’t really discussed was intensity which can make a difference especially with recovery in a calories deficit. If suggested at the end of the workout that squats not be done multiple times per week in a sense that is a decrease in training volume of compound exercises.
Good video Layne
Props to you for doing daddy-daughter days. That's awesome!
I've never been one to change my training based on cutting/building/maintaining. Outside of what you kinda said and that's getting REALLY lean and taking out very heavy loads especially things like squats/deadlifts where there could be a greater risk of injury not to mention just feeling like crap.
Howdy.
Layne, I recon you could get a massively better study if you slapped up a few different programs for your viewers to carry out over a decent time period. Even if it was really simplified, the overall numbers world have notable trends surely. Fat mass would be tricky but people could calliper I suppose.
I don’t know man but a Layne content fuelled self study sounds kinda cool.
All the best 😎👍
Great video 💪 Thãnkš 👍
Would you consider making a video on your opinion on what an eating schedule should look like for night shift workers, I work a midnight to 8 am schedule and seldom find any videos on the best dietary approaches for this schedule @biolayne
I reduce volume and intensity, not in a crazy way but it shows. I take it as a long period of deload were goal is definition, not gains, and anyway my recovery capacities decrease a lot. i leave the gains and progressive overload for the lean bulking phase, which is anyway like 8/9 months vs 3 of cutting.
I personally increase reps and lower the weight in a cut to keep focus and avoid injuries.
Brah science
that’s how u lose muscle brodie, you gotta keep the same intensity and weight
I guess there are sizeable differences between how trainees respond to a calorie deficit. For instance if you are very strong high volume trainee a normal calorie deficit might impact your training recovery so much that you are digging your own grave if you would keep training volume the same. Then again, there are trainee like this with no such issues.
That said, I do agree with keeping volume the same, but maybe adjust as needed? Hard to say anything at this point.
I'm down to150lbs. For me that's mega lean! I do train but with moderate to low intensity and NO cardio. 3 sets of the most basic exercises for example dips, pullups and lat pulldown machine, standup barbell curls and tricep extensions, I do seated rows and reverse peck deck for the rear shoulders/delts. That's it, and it's good enough for me with my diet of 1200-1600 calories per day.
Way to go nice work.
If you ever have any questions about fitness or nutrition just ask away.
Why no cardio?
In a way, switching from those heavy compound lifts during a cut is a reduction in volume. Perhaps more at the CNS level, but it still is an effective reduction of training volume or effort, depending on how you interpret it. I'll just say this, however, that a natural consequence of a cut (during, the cut, that is) is a reduction in intensity. So even if you think the volume is the same, it is likely not, unless you are literally measuring TUT, sets and reps exactly. I know increasing the tempo alone on a 5x5 with the same weight is likely to end up with much less TUT and thus much less effective volume. Of course, variation will exist no matter what.
My normal training is to wave my volume (total sets) over a 6-week period. My volume ramps up and is at its highest on week 3, followed by load increases but volume reduction for week 4 before I ramp back up to a peak on week 6. When I switch to cutting, I follow this same style of training except I simply repeat weeks 1-2 over and over with more aggressive load increases until I feel like I need a deload.
For the algorithm 👏👏👏🤙💪🤟🤓🥳😎
This approach is practical. I do it too.
Really curious to what Layne thinks about Jeff Nippard talking about optimal training and the minimum amount you need to do to get results
This is actually a real SIMPLE problem to solve at least from the bodybuilding point. Just ask about 10 to 15 competitive bodybuilders enhanced and non enhanced what they showed individually do.
@biolayne I'd keep volume same until recovery isn't meet, then reduce but keep intensity high to maintain strength which should keep mass with low volume , as if you don't recover strength will decrease losing mass
Just noticed you have the same voice as Charlie in It's always sunny in Philadelphia.
Should you train in different rep ranges on a cut? Like lower rep ranges more for strength instead of higher rep ranges aim more at hypertrophy?
Perfect timming since im in a deficit rn
Thank you
Just triyng to point this out - The audio is mildly degraded at random times of the video, would be nice if you can fix it.
OMG I LOST MY SHIT AT YOUR LITTTLE TRIBUTE TO YOUR NAILS lolololol love it
when Im in a severe cut I up my volume a bit , a few sets here and there but my time in the gym expands out massively. My breaks are really long and my sets, whilst up, arent up as much as they should be if time in the gym is an indicator. Why is this? Simply because time in the gym is not time eating lol. Once you leave the gym.......There is too much time to think about food lol.
Ohhhhhhh daddy agreed to paint his nails for his daughter 😊❤ Lovely!
In my opinion, I'd do less volume to minimize fatigue and injury. You have to have some idea of what your minimum recoverable volume is during a "non-cut" period to help determine what you should do on a cut. What's the point in saving so much muscle (that you'd just eventually get diminishing returns for a ton of fatigue and injury risk) when you're just going to gain back all the muscle super fast once you end the cut?
Having someone in a caloric deficit in the 1,000 ish range reduction would be a better way to gauge the validity of where one's training volume should be. I would hypothesize that a drug-free(in particular) physique individual would possible have a more optimal result if they reduced their training volume (given that under normal circumstances they do medium and/or high(er) volume training). Your body needs the reason to adapt and maintain as much muscle as possible during a legitimate calorie reduction, yes. It's an art though to know how much volume to do and it's even trickier when you're "starving"/starving too.
I think volume might be totally different for someone trying to cut the same amount of fat over a 3 month period, than someone trying to cut the same over a 9 month period. People cut different ways, so I guess, nothing wrong with this study, but others could be done
I’ve found the heavy compounds become very hard to do/ progressively overload in a deficit 400-600kcal/ day but I can still make some progress in the isolation movements. I keep the training the same and try not to loose strength.
It says twice a week, so it should be 10 and 6 sets per week respectively.
My volume dramatically decreases when doing show prep. In a normal deficit... No, normal volume.
Excellent 💪🇵🇹
did i hear that 5 sets per body part per week as high volume bit right? I have been led to believe that after two years baseline volume per body part should be 10-15 sets per body part per week
No :)
"I would argue that 5 sets per muscle group is not that high volume"
Fucking legend dude
Why keep your volume the same? You can't grow muscle right so less volume is needed for maintenance than for growth?
Love the nails. I've done the same. I'm about 30% body fat and have been training for a little over a year now at 37 yo. I have dropped about 15 pounds without any real focus on diet. I think I'm ready to take weight loss seriously. Can I still do linear progressions as I have been, maintain weight on the bar, or expect to lose strength while cutting?
Increase weight on bar at 30% body fat. You got a large surplus of energy stores
@@betrayedpredator8826 Yes. I am prepared for winter. Also, thank you. I figured I could keep pushing it as I get leaner.
If you're going to increase the caloric deficit by changing your diet, you can expect more difficulty exercising. Your body is going to have to do more work to draw from your reserves, rather than drawing both from your reserves and from available food sources for energy.
Honestly though, there's only one way to find out what works for you: try it. See how you feel, listen to your body, and adjust accordingly.
Yeah, I would increasing low energy hard to digest foods, and dropping the opposite. You will never be hungry, but the strain on digestion will drop energy levels. You can try to lift heavy, but after your first excercise, you will have nothing left to give. Go 10 to 25 reps on everything to get that stimulation and pump. Your workout will take twice as long, with all those reps, but it will be possible
The shallowness of the deficit is certainly a limitation in terms of application; participants lost an average of about 1.5 kilos and 1% bodyfat in those six weeks. That’s fine for a powerlifter whose #1 diet priority is that their workouts don’t suffer, but that’s about it.
As a 52 year old 6% bodyfat over 36 weeks on a low taxing shred sounds fine to me. Sure you young guys can handle a dangerous shred, but not everybody
so, still aim for prog. overload?
Can you do a video on how to pick up chicks in the gym and how many reps and volume to do it thx 🦍
30 calories per kg would be 2600 calories a day for me. That’s over a 1000 calorie deficit for me. People metabolisms are so different, choosing a set amount of calories per body weight seems incredibly inaccurate.
Are you still the owner or endorsing the "Carbon" App?
I took the door something weird about a guy who wears nail polish for work and yes ny daughter paints mine then when see sleeps i take if off for work the next day !
I ❤ the algorithm.
I physically cant maintain the same volume when on a large cut
I have had the same body fat around my middle/love handles, and back for over 40 years...I've been working on my calorie deficit for and it seemed to work...body has slimmed down a little...not to enough to make any impact on the love handles.
now MY arms are CRAzy thin..I've always had thin arms but now they are pencil thin...
also My diet is mostly of lean protein about one gram to every pound I weigh. 145
at 5 10
work out a split body routine 6 days a week ..an hour a day.
how do I get rid of the love handles and not lose any size in my arms
Unfortunately we can't change where our body stores fat, that's genetic. You could get even leaner (which isn't recommended) and maybe lose some of the love handles. But I'd probably focus on building muscle in your arms and upper body and learn to love the love handles 😂 Maybe building up abs as well might draw attention away from love handles.
eat healthy whole food meals with majority protein, but you also need your healthy fats and carbs with essential nutrients
When are you going to front Bart Kay, Lame Norton? Chicken? 🤣🤣
I mainly liked this video for the fingernails 😏 (the info was good too though!)
Layne as a dad I appreciate what you did at the beginning. It is great for kids to see folks like you comfortable with themselves enough to tell people to shut up before they start.
Had to like the video just for the pink nails 💅
Lookin Good
Tell your daughter she has an awesome dad!!!
For the algorithm!
👍
Hi Al
I have heard someone say , in a calorie deficit you should not do heavy compound movements specially squats and deadlifts because it will hammer your body and put you in an unneeded stress.
Can you give us your take
I think you can, just have to do them different
Your nails are fabulous
👍👍
Daddy daughter day nails is an automatic like
for algor!
I think you're not trying to build mass, why train in a style to build mass, even if for the single factor it will harm your gains when you try to build mass later. Taper to a mentzer, Yates style of really hard low volume after the shred. When shredding do a haney, Zane style, more stimulation. Tapering is to each style is best for consistent gains. If you haven't been training for years, you can't totally do the low volume Yates style, beginners should be doing more volume, until they have adapted, it's easier on the body.
Wtf?
@@biolayne1 I like to stimulate when shredding which involves more volume and annihilate when bulking, get in get out. I don't subscribe to 6000 cal one day then 2000 for a period, then one day go back to 6000 cal for a bulk. I like to go for slow long term gains, rather than quick gains then hitting a wall rapidly. As you gradually go harder gradually increase cal
@@biolayne1 if you lift a total of 2000, 5 sets of 5, 2 reps assisted will wreck you more than lifting 2200 5 sets of 15 leaving 2 in the tank, even though less volume is done. You want to wreck yourself to some degree to grow, and if your not, increase the weight. Cutting you just want to stimulate to maintain, whilst working on imbalances.
So I'm in a deficit again going from 188 pounds looking to get down to 170 at 5'5 looking to get under 15% body fat for the first time in my life. I train with 2 guys who are bulking and love to do 10-20 sets per session. Should i stop going to the gym with them? Should I just not copy what they're doing?
Should you eat breakfast this morning? You’re asking questions YOU need to answer yourself. Should you work out with them? Should you go to a movie this weekend? Should you take a shower every day? Come on man do you really need someone to tell YOU what you have to decide for yourself? Layne’s not gonna pop out of a closet from Narnia and just tell you, use your brain based on what you know and decide. With the exception of medical stuff go see a doctor you clearly have issues using critical thinking.
Do you enjoy going to the gym with them? Are you just as happy going alone and thus won't be tempted to skip workouts? It's really up to your own preferences, but if I were in your shoes I'd go together and do my own program.
For the algor
3D!! Daddy Daughter Day
For the algorithm
Comment for the algorithm
Bart Kay called you a charlatan and said you’re not a credible source, please do a live debate!
Do anybody know something about this guy? Nikita Udovichenko. Haven`t dived deep into his stuff, but so far it looks like a scam. Any thoughts? maybe a candidate for "what the fitness"?
Comment for the gore-inator
Idk man I’ve seen those nails a couple times now , I think you’re feeling them
Comment
For the algo. Hey, maybe don't have those sideways transitions every 5 seconds, got a bit motion sick there. 😵
FTA❤
Al Gore Dancing 🕺
Algo
how many calories do cowboys eat? they workhard son....
Enough to say Yee-Haw 🤠
😂😂😂
For Al Gore!
First time watchers are probably really confused as to why we’re commenting for Al Gore 😂
liked for the pink nails
Commenting on Al Gore’s Rhythm.
Fta
Commenting for Al Gore's rhythm
Pink fingernails increase your bench. I have seen invetro studies that show this.
Al Gore rhythm! ✊️
If you're looking for ideal volume in a deficit, this video doesn't address it. Keep moving.
Wow. Middle aged women should squat bodyweight after 6 months. How is this trained????
Hey Al Gore this is 4u
Where is this even coming from?
Haven't there already been studies showing that you can reduce volume AND frequency by TWO THIRDS and still maintain muscle mass?
Don't we also agree by now that you won't *build* muscle on a cut?
In that setting, reducing volume and picking a higher deficit should be a no-brainer.
More studies need to be done on women ugh 😣
fopr the a;lgo
I don't like the fingernails, but I don't care much either and I'm interested in the info.
Yeah the nails was weird
Nice fingernails, but let’s be honest, it has nothing to do with your daughter;)
Showing off your painted nails, weird flex
The idea of a "calorie deficit" is nonsense. Why is it we can train in a fasted state (even 24 hours) ? YOU DON'T NEED TO EAT TO RESTORE GLYCOGEN LEVELS. We have at least 50,000 plus calories stored as fat which can be converted at all times (via the Krebs cycle in the mitochondria) to replenish the approximate 2,000 calories of glycogen being consumed in the muscles and liver. Nobody "runs out of energy", there is never a "calorie deficit". But levels of metabolic flexibility can vary the time it takes to fully restore glycogen levels. You couldn't use up all your glycogen even in one training session if you tried because it is continually being replaced. Lack of energy is usually mistaken for low insulin levels after eating too many carbs.
Being able to train in a fasted state isn't the same as being able to train hard in a fasted state.
Where do you polarizing people come from lol
*sigh* the term "calorie deficit" refers to consuming fewer calories than you use on a daily basis. It has nothing to do with running out of energy. If we'd run out of energy, we'd die on the spot. Duh.
Maybe stick to discussing what people are actually saying and not the strawman you want to rail against.
@@brandonwhitfield1278 Yes you can Mr Rude. It might need more time between sets, but the approx. 2,000 glycogen stores (for ATP) are always filling up from your fat stores.
@@Melesniannon True, I meant "energy deficit". Consuming less calories than you use up every day does not mean having less energy for a workout. See above reply.
@@ausmiku Alright then, in regards to the above reply, yes your glycogen stores will replenish from gluconeogenesis.
Just not at the same rate as from gluconeogenesis AND a glycogen source from nutrition. This ought to make sense intuitively but the research so far shows that ingesting carbohydrates has a positive effect on glycogen recovery rates, whereas a low-carb/ketogenic lifestyle has no positive effect. That includes fasting since that typically triggers ketosis.
It's also worth pointing out that most of your blood glucose is metabolized by the brain (about 60% of it). So while you are right that being in an energy deficit does not necessarily mean having less energy for a workout, the size of the deficit, the ratio of macronutrients and the design of the workout may very well mean less energy for a workout.
Blah blah blah...this guy barely even looks like he lifts, just train hard, nobody knows the correct answer to this question
Algorithmic engagement comment 💪🏻
Why the hell are you dressed and look like Zelensky 😂 😂