Cutting Cycle Workout - Please Comment

[Sophos9]

Hi all, just starting at the gym again and thinking about workouts... Please feel free to comment on my planned cutting cycle (bulking will be HST)

Mon
Back, Biceps, Traps
Pulldowns - 3 sets, 8 reps
Seated Rows - 3 sets, 8 reps
One-Arm dumbbell Rows - 3 sets, 8 reps
Front Wide-Grip Chin-Ups - 3 sets, to failure
Dumbbell Curls - 3 sets, 8 reps
Dumbbell Shrugs - 3 sets, 8 reps

Wed
Chest:
Incline Bench Press - 3 sets, 8 reps
Declined Bench Flies - 3 sets, 8 reps
Dumbbell Pullovers - 3 sets, 8 reps

Triceps:
Tricep Pullovers - 3 sets, 8 reps
Pushdowns - 3 sets, 8 reps
Dips - 3 sets, to failure

Friday
Shoulders:
Seated Dumbbell Presses - 3 sets, 8 reps
Lateral Raises (standing) - 3 sets, 8 reps
Dumbbell Front Press - 3 sets, 8 reps
Dumbbell Lying Rear Lateral Raise - 3 sets, 8 reps

Legs:
Leg presses - 3 sets, 8 reps
SLDL's - 3 sets, 8 reps
Squats - 3 sets, 8 reps

What I'm really interested in the the efficiency of the exercises I've chosen and if these are not the most efficient then what I can replace them with...

TIA :

[.V.]

Pullups are better than pulldowns if you can do them right now.

Pendalay rows are more effective than seated rows for the back (riskier though, in my opinion). That's why I stick to the BOR with my torso up to 45deg. and would do seated myself if my stack went over 100lbs.

But all in all, it looks quite effective. A little hint though, if you want to see what HST will do as a cutting workout - look for etothepi's pics. You may end up starting it sooner than you planned after looking at them.

[Khaine]

I prefer full-body work for cutting... The higher MU recruitment allows you to lower the load to avoid muscle loss during the period of caloric deficit, but increases caloric output far more than a split routine, allowing for a higher caloric turnover, which improves body composition...

And I'd suggest that your legs should receive more work than your triceps... The fact that you have separate days for triceps and biceps but not for quads and hams disturbs me...

(Most of) the exercises are cool tho... And I appreciate the fact that you have a higher pull than press ratio, which is rare, but often sorely needed...

[Sophos9]

Hi, great comments thanks... I chose pulldowns as I love them and hate pull ups. If you're saying the efficiency is better then I will have to bend the rules.... may start with pulldowns until I can heave my a$$ up..

Khaine,
Currently, I'm concentrating on upper body as my legs are currently OK. What benefits (apart from development) would working the legs give...?

[.V.]

Originally Posted by Sophos9

Currently, I'm concentrating on upper body as my legs are currently OK. What benefits (apart from development) would working the legs give...?

Working the legs helps the rest of the body grow too. More test, GH, and all that good stuff stimulated by leg/back work.

[Sophos9]

... more recovery and more nutrients! Do you know what % contribution legs offer to the overall production on Test and GH?

[maverick]

Stop trying to turn it into a formula. You're not in the right mindset if you need leg work to be justified to you.

[Sophos9]

maverick, do you think that asking a question of which you do not know the answer deserves such as response?

Rather than turn it into a formula, all I was asking is what contribution do legs give to the overall workout? Fair question I think, not to justify but to understand!

Rather than telling me what you believe I'm not (which unfortunately in this instance you are mistaken) how about offering some value to question....?

[.V.]

All I can tell you is that once I started squatting EVERY WORKOUT instead of just once a week, I grew much better.

Something else was pointed out to me by Ironman a long time ago. When you take your PWO nutrition, it goes to the whole body. Why not make more efficient use of it and get maximum benefit from it by working the whole body.

There are studies around that indicate the percentages you have asked about. I don't know where they are though. I just read them and moved on.

[maverick]

No I don't know the percantage of GH and test boost you get from lifting legs. I do know that every lift you do stems from your legs and core so they are absolutely necessary. I guess I assumed you were looking for justification because I can't imagine why else someone would ask that question.

[Sophos9]

Hey Welch, cheers for that!

Maverick, cheers for the reply... Nothing behind the question other than to try and gain more info. Several years ago I got some good results with minimal legs. I've just done some quick reading on benefits and will be making some ammends to the workout...

Cheers

[Sophos9]

Ok, how does this look. I'm thinking of starting once a week and seeing how it goes...

Legs (Quads):
Squats - 3 sets, 8 reps
Leg Extensions - 3 sets, 8 reps

Legs (Hams):
Leg Press - 3 sets, 8 reps
SLDL's - 3 sets, 8 reps

[.V.]

That's a fine start.

[Khaine]

Originally Posted by Sophos9

Hi, great comments thanks... I chose pulldowns as I love them and hate pull ups. If you're saying the efficiency is better then I will have to bend the rules.... may start with pulldowns until I can heave my a$$ up..

Khaine,
Currently, I'm concentrating on upper body as my legs are currently OK. What benefits (apart from development) would working the legs give...?

This is still for cutting yea...? Simply put, working legs increases caloric output more than working arms, which is beneficial when cutting... In fact, I just said this in my last post... Re-read it... The first paragraph is as applicable to arms vs. legs as it is to splits vs. full-body...

Also, if this is still for cutting, I'd worry less about muscular development and more about caloric turnover and diet... The caloric deficit of a cutting diet doesn't facilitate muscle growth, so it doesn't make sense to make it a focal point...

As far as the GH release percentages, I've read the research and the ratios are not all that impressive... Honestly, I don't use that argument anymore...

As for your exercise selections, I'd suggest that you dump the leg extensions for another squat movement, Front Squats for instance... And leg presses are Quad dominant, so it doesn't make sense to place them as ham specific... Glute-Ham Raises, Hamstring Raises or Good Mornings would be better choices...

[Sophos9]

Khaine, thanks for such an objective reply. Yea, it is for cutting and your input makes sense.... Today I'm in on Chest and Tri's so have until Saturday to sort the leg routine!