not adding up to squat

[kosp]

Hello,

I am peaking strength at my cycle,

bench press, military press, deadlift, rows, arms, all weights went up like craaazy, except for squat.

I am doing caloric deficit and tons of cardio after weights, my cardio is Spinning classes about 4 times a week, about 40 minutes and it burns my legs soo bad, I like to go hard and tight with resistance on the bike, really sweating the shit out of me.

Thing is, I use my total rest day strategically the day before leg day but still the accumulated fatigue from spinning classes seems too big.

I bet this is the cause my squat is not better than pre-cycle, and the other movements just blew up. What do you think?

 

[Mac11wildcat]

If cardio is taking away from training you're stepping over dollars to pick up dimes. Move your cardio or pick something less intense. I'm guessing spinning is putting your heart rate well into or past the aerobic zone which is well last optimal fat loss (granted fat loss isn't the only desired outcome of cardio). Maybe switch a couple spin days to LISS days.

 

[kosp]

If cardio is taking away from training you're stepping over dollars to pick up dimes. Move your cardio or pick something less intense. I'm guessing spinning is putting your heart rate well into or past the aerobic zone which is well last optimal fat loss (granted fat loss isn't the only desired outcome of cardio). Maybe switch a couple spin days to LISS days.

Yes, probably better to leave the legs alone for at least 2 days previous to leg day. I am training legs to absolute failure anyway but with less weight progression than with upper body movements, would that work anyway?

I know LISS is better for fat loss than high-intensity cardio BUT,

I am really gaining endurance and feel awesome after hard spinning classes,

and the overall calories burned will work anyway along with the proper hypocaloric diet so, my question is, would I see a big switch in fat loss if I turn to LISS even if the calories in/calories out is being met perfectly now?

Thanks.

 

[Mac11wildcat]

Yes, probably better to leave the legs alone for at least 2 days previous to leg day. I am training legs to absolute failure anyway but with less weight progression than with upper body movements, would that work anyway?

I know LISS is better for fat loss than high-intensity cardio BUT,

I am really gaining endurance and feel awesome after hard spinning classes,

and the overall calories burned will work anyway along with the proper hypocaloric diet so, my question is, would I see a big switch in fat loss if I turn to LISS even if the calories in/calories out is being met perfectly now?

Thanks.

The big change in hr zones during cardio is % of cals burned from fat. Overall cals stay relatively the same. Unsure how the effects of to failure change when you're unable to give max effort due to fatigue but I'm certain they're diminished. Chronic fatigue is not a good spot to be in for training.

 

[kosp]

The big change in hr zones during cardio is % of cals burned from fat. Overall cals stay relatively the same. Unsure how the effects of to failure change when you're unable to give max effort due to fatigue but I'm certain they're diminished. Chronic fatigue is not a good spot to be in for training.

Makes sense, thanks.

One more thing if you don´t mind,

Spinning classes are pretty much like HIIT, with aggressive jumps in intensity along with steady easy parts.

I do these:


View: https://www.youtube.com/watch?v=nzfjHj389Dk&t=962s


Isn´t it better than LISS those high-intensity intervals?

 

[Mac11wildcat]

Makes sense, thanks.

One more thing if you don´t mind,

Spinning classes are pretty much like HIIT, with aggressive jumps in intensity along with steady easy parts.

I do these:


View: https://www.youtube.com/watch?v=nzfjHj389Dk&t=962s


Isn´t it better than LISS those high-intensity intervals?

"Better" is relative. Better for some things not for others. If it gets in the way of training it automatically can't be "better" IMO in that situation. Weight training should be as uncompromised as possible for as long as possible during weight loss.

 

[kosp]

"Better" is relative. Better for some things not for others. If it gets in the way of training it automatically can't be "better" IMO in that situation. Weight training should be as uncompromised as possible for as long as possible during weight loss.

Weight training apart, my question was what is better strictly for fat loss, given that the hypocaloric balance is on point both ways.

Under these premises, would I feel a big difference in fat loss if I switch my Spinning Cardio to LISS?

Thanks.

 

[Millard]

I know LISS is better for fat loss than high-intensity cardio BUT,

I am really gaining endurance and feel awesome after hard spinning classes,

Most people who want to maximize weight training / bodybuilding performance also include cardio for fat loss and general health. But few try to also maximize cardio/endurance performance at the same time too.

There is a good reason for that.

But what if you want to do it anyway. Personally, I found it the goals to be incompatible/irreconciliable.

When you maximize strength training performance, you tend to compromise endurance performance.

And when you maximize endurance performance, you tend to compromise strength training.

I've given up on trying to accomplish both at the same time. I either focus on one or the other. Maybe alternate every 4-6 months.

It's not efficient. It doesn't make sense. But if you enjoy both, then why not.

 

[kosp]

Most people who want to maximize weight training / bodybuilding performance also include cardio for fat loss and general health. But few try to also maximize cardio/endurance performance at the same time too.

There is a good reason for that.

But what if you want to do it anyway. Personally, I found it the goals to be incompatible/irreconciliable.

When you maximize strength training performance, you tend to compromise endurance performance.

And when you maximize endurance performance, you tend to compromise strength training.

I've given up on trying to accomplish both at the same time. I either focus on one or the other. Maybe alternate every 4-6 months.

It's not efficient. It doesn't make sense. But if you enjoy both, then why not.

Yes makes sense.

I switched my plans from high intensity to LISS, 30' of steady bike after weights.

I prefer to squat hard.

 

[BreezyAF]

Hello,

I am peaking strength at my cycle,

bench press, military press, deadlift, rows, arms, all weights went up like craaazy, except for squat.

I am doing caloric deficit and tons of cardio after weights, my cardio is Spinning classes about 4 times a week, about 40 minutes and it burns my legs soo bad, I like to go hard and tight with resistance on the bike, really sweating the shit out of me.

Thing is, I use my total rest day strategically the day before leg day but still the accumulated fatigue from spinning classes seems too big.

I bet this is the cause my squat is not better than pre-cycle, and the other movements just blew up. What do you think?

Are you doing much junk volume to start your squats ? Like 12-15+ reps for the first few sets ?