Q: About Training Frequency & Volume

[Hangfire]

If one wanted to train for bodyfat loss, which of these two schedules would be preferable?

2 day split, 2 days off = 5 training days in a calendar week

3 day split, 2 days off = 5 training days in a calendar week

Assume adequate diet (not ketogenic), cardio in the mornings, and resistance training in the evenings, 3 sets in the 6-8 rep range (heavy).

Would the greater volume PER DAY with the 2-day split be more beneficial than the 3-day split with less volume per day, but more consecutive days weight training, or vice-versa? I am a firm believer in the benefits of hormone production brought about by heavy training and I know the basics of weekly calories in vs. calories out. I guess I am wondering if anyone knows of qualitative differences between the two schedules that would either help or hinder progress.

I appreciate any responses.

 

[Baro]

In my humble opinion, when you're training for cutting, the best solution is less volume and more intensity! Do the principal exercises (bench, dip, curl, etc.) with heavy weight and you'll avoid catabolism and moreover you should mantain strenght.

 

[fifteyfive91]

I agree with Baro. Less volume and more intensity is the key. I don't agree with those who claim lately that wieght training will help one lose wieght. Wieght training will hinder muscle catabolism. The other things you do (cardio, diet) will help you lose wieght. Low volume and heavy intensity combat catabolism well. I find that when I am in a wieght loss cycle, the most basic compound movements work best. I do a version of the old school workout that's been floating through the board lately, and train as hard as possible. Have you considered a three day routine (Mon-A; Wed-B; Fri-A)?

This is a version of what I do when losing wieght.
Day A
Deadlifts 3 sets of 5
Shrugs 3 sets of 5
Pull Downs 3 sets of 5
Incline Press 3 sets of 5

Day B
Squat 3 sets of 5
Front Raises 2 sets of 5
Rear Raises 2 sets of 5
Barbell Curls 3 sets of 5
Dips 3 sets of 5

Cardio Mon through Fri each morning.