HOW MUCH STRENGTH DID I LOSE ON A CUT?

How much strength did I lose on a cut?

Context & outcome (brief)

• Week 11 of a multi-week team “shred” challenge. Teams compare weekly weigh‑ins and percent weight lost.
  • “Me” + Colin: 45.1 lb lost total (~11.0%).
  • Holden + Nardo: 50.5 lb lost total (~12.0%).
• Main observation:

  An aggressive cut produced visible leanness but measurable strength loss, lower energy, poorer sleep, and strong cravings.

Key takeaways and actionable strategies

Expect trade-offs on aggressive cuts

• Anticipate reduced energy, decreased maximal strength, increased cravings (especially for sweets), and worse sleep.
• Accept that some strength loss is normal and often the price of getting very lean.

Adjust training to match lowered energy

• Prioritize cardio when calories/energy are low (running, sprints, biking) instead of trying to fully maintain heavy lifting volume.
• Reduce intensity on max attempts — move slower, preserve form, and avoid ego lifts to reduce injury risk.
• Use AMRAP (as many reps as possible) sets and scaled loads rather than chasing previous PR loads while dieting.

Technical lifting cues and session tips

• Bench press: use leg drive; consider wraps/gear for heavy attempts or AMRAPs if appropriate.
• Curls and triceps: keep elbows locked/steady for better isolation; control the negative (slow eccentrics).
• Pre‑activation: hip abductions to recruit glutes more effectively.
• Preacher / “spider” curl setup: lean so arms hang and elbows stay stable for strict movement.
• Tempo: slow reps or controlled tempo when fatigued to maintain tension and form.

Recovery, sleep and routine

• Keep a consistent routine (wake times, cardio, gym schedule); vacations and disruptions can hurt progress.
• Prioritize sleep quality — chronic low sleep (5–6 hours) worsens energy and performance on a cut.
• Expect increased soreness; manage by pacing sessions and respecting recovery windows.

Motivation & accountability

• Use team/competition structures (weekly weigh‑ins, bets) to stay accountable and motivated.
• Set weekly weight targets (example: ~2 lb/week) to guide effort and track progress.

Practical planning & rewards

• Plan post‑cut reward meals to maintain motivation (examples: burgers, chili, desserts).
• When building a home gym, decide budget and equipment priorities in advance; contact multiple brands for options.

Safety and mindset

• Don’t force max attempts when in a big calorie deficit; prioritize long‑term progress and health over short‑term PRs.
• Recognize that looking lean can boost confidence even if strength is temporarily down.

Resources mentioned

• “Locked In Training and Shred Blueprint” — free e‑books (training + nutrition) available via the video description or email sign‑up.

Presenters / sources

• Colin
• Bro / Brody (narrator/main vlogger)
• Holden (also referenced as Hoden)
• Nardo / Nordo (Nort / Nardle variations)
• Chin

Note: Names appear in various forms in the auto‑generated subtitles.