Summary of "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.
Category
Wellness and Self-Improvement
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