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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Alexzander Manning
Alexzander Manning
July 27, 2020 07:01

Hello Andy,

How long can I reasonably expect linear progression to last for a novice trainee during a cut? Currently Im around 28% -30% bf, and I am adding 5 lbs per session on the bench, and 10 lbs per session on the squat and deadlift. This has been going on for a month now and I really hope I can get about 5 more months (with diet breaks and deloads included of course) of linear progression, so I can meet my strength goals.

Is it unrealistic to hope for about a period of about 6-12 months for linear progression?

Thomas
Thomas
June 17, 2020 18:48

Hi Andy,

When you state “Keep the rate of body weight loss moderate (0.5-1% per week)” do you really mean “weight loss” Not rather “fat loss”?

Thomas
Thomas
June 18, 2020 18:18
Reply to  Andy Morgan

Thanks a lot for your prompt and thorough explanation, Andy! And this inspite of me should have known, as you’ve written many times that it’s practically impossible to measure bodyfat with any accuracy – shame on me and thus an even bigger Thank You!!!

Really, the quality and kindness of how you support is impressive.

Alex Kelly
Alex Kelly
June 7, 2020 06:55

Interesting discussion Andy. I’m currently cutting, lost about 10lb so far and down to around 15% BF. One thing I’m noticing besides increased fatigue is a change in how the load is moving in certain exercises. On the squat for instance my positioning and movement β€˜feels’ off somehow. I thinking this maybe due to change in the centre of gravity due to fat loss?

Haarish
Haarish
April 27, 2020 00:50

Hi Andy
Iam 19yo weighing 220lbs with 5’5 feet Iam newbie to fitness
My doubts is iam obese Iam fully clear with nutrition but,when it come downs to training what should i want to do means,what split and periodisation I want to follow and how should I progress during this cutting phase as a novice lifter
Because I have gone through a lot of scam in the name of training programs,how can I make the real progress in training And what should I want to except during this transformation and is it true we should not perform high volume work and should not max out during cutting phase?

Thanks in advance Andy:)

Haarish
Haarish
April 27, 2020 07:29
Reply to  Andy Morgan

Thanks Andy:)

Nico
Nico
December 5, 2019 09:53

Hi Andy,

Thanks for the great content and for making it free. I’m wondering if I’ve been overtraining while running a cut. I switched over from a very high (too high) volume program to the intermediate bodybuilding program to try and best match the volume from my previous program since I’m cutting. I’ve been considering moving to the novice bodybuilding program and increasing my calories to maintenance, but I’m not sure if i should I just change my diet, the program, or both. I’ve only been lifting for a year and I feel like I should be able to make gains with the novice program, but I’m also worried about dropping too much volume and losing muscle. Any thoughts?

Nico
Nico
December 12, 2019 00:16
Reply to  Andy Morgan

Thank you very much, Andy. Very helpful. Really appreciate you taking the time to answer and thank you again for putting out such amazing content for free.

Andrea Diaz
Andrea Diaz
October 20, 2019 00:34

Thank you for your always great content Andy! I’ve learned a lot from you and I’ve applied it and learned what works for me and I feel stronger everyday!

Martin
Martin
August 17, 2019 22:35

When novice progression stalls in a calorie deficit, should I move to intermediate Progression pattern or try to maintain load and volume till end of cut?
Thanks, Andy for great work.

Martin
Martin
August 19, 2019 15:17
Reply to  Andy Morgan

Thanks Andy,
How can i find out in the cut whether i should Hold the load or move to intermediate Progression?

And after the cut when im out of the deficit, isnt there still potential to Stay in novice progression and Continue make progress becuse the stall was caused by the deficit?
So may it Look like:
1. Cut: Novice progression stalls
-> move to intermediate progress
2. Cut ends, calories go up:
-> progress continues with Novice
Progression.

Is that right ?

Marco
Marco
August 14, 2019 20:42

Hi Andy, great article again. I got both Pyramid books and it really helped. I’m currently doing a mini cut, roughly 1% body weight loss in one week. I’m three weeks in, workout’s are good I’m recovering a little bit slower, strength is still here. I was planning to do a de-load at the end of my mini cut (week 4 or 5). In the de-load week should I eat at maintenance to fully recover or is it ok to still continue eating calories as in the mini cut and de-load and burn some additional body fat?

Anna
Anna
August 14, 2019 11:42

Andy,
I just found you and I am enjoying your content. Great stuff. I’m an intermediate Crossfit gal and realized I have been under eating ( hardly surprising). I’m looking to recomp. I’m at the cusp of your recommendation for going either for adding macros or cutting. What are your thoughts? Add until I get to my caloric base line? How do I keep putting on muscle during the process? Thanks for all the great info! Keep it up.

Wong Kian Seong
Wong Kian Seong
August 13, 2019 13:35

Dear Andy,
Thank you for fantastic article.
Wonder what is the realistic progress in older trainee? I am 50 this year. Is cutting and bulking still relevant to us?

Thank you

Katie
Katie
August 4, 2019 12:58

Hello-

How lean should you go before going into a surplus as a female? I’ve been lifting for two years and have gained a little muscle. I’ve been cutting and am starting to see some definition (I estimate I’m at 20% body fat). My arms and legs are fairly lean, but my stomach is still a problem area. Should I continue cutting until my stomach is more defined? Thanks!

Amanda
Amanda
July 26, 2019 04:59

Hello! I’m newly postpartum and two years into lifting. Though I’ve been tracking progress/progressive overload very recently and have been losing weight but measurements are staying the same in arm and legs (belly is going down). I’m at 21% body fat roughly. I’d love to gain muscle and currently able to make volume progressions. Should I continue to cut until I can’t maintain strength then go up in calories?

Thanks!

Tudor
Tudor
July 23, 2019 09:38

Andy, thank you for the detailed article. You mentioned cutting down from 20% to around 5%. What’s your view on diet breaks in the context of a cut like this? I’m assuming a cut from 20% to below 9% would take quite a bit, probably 18 – 20 weeks or more. Would you consider inserting a diet break, or would you rather have the client keep cutting until they reach their goal?

Tudor Pangal
Tudor Pangal
July 24, 2019 15:58
Reply to  Andy Morgan

Thank you!

Val
Val
July 17, 2019 07:14

No-nonsense, straight to the point solid advice, thank you Andy

Ben Dilloway
Ben Dilloway
July 17, 2019 00:57

Great article as ever Andy, thanks. I am currently on a cut, whilst following intermediate progression. I have noticed that I am unable to progress, after just 3 weeks cutting – in some cases I seem to be losing strength. I thought that it would be best to reduce a set for each lift, to ensure I am recovering fully. Would it infact be best to add an additional set, to at meet the volume target for the session? My calorie deficit is not too drastic and there are no other issues.

Ben Dilloway
Ben Dilloway
July 23, 2019 00:07
Reply to  Andy Morgan

Thanks for your in depth response Andy and apologies for my delay in acknowledgment. I have been running the intermediate PL program on a bulk for 6 months and seen great results.

I wanted to start a new week of training to check that it wasnt just a poor week of training. Unfortunately it seems as though I am losing some of the gains, mainly on bench.

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