Before starting a cut program, or simply getting into strength training, it is helpful to understand the causes of muscle growth. According to Brad Schoenfeld, the 3 main factors leading to muscle hypertrophy are:
- Progressive overload of muscle stress, muscle damage calling for increased protein synthesis
- Metabolic fatigue
- Activation of the mTOR pathway
Of these 3 factors, progressive overload is the one that most noticeably affects muscle growth. In practice, when training for muscle growth, one should keep in mind a constant re-evaluation of loads in the 5-12 repetition range.
How does nutrition influence a lean program?
It is often said that it is not feasible to gain muscle when trying to cut. Or at least, if it is possible, the level of muscle growth is significantly reduced. This is because much of what is needed to create new muscle tissue is limited. Thus, during a Cutting programme, although the training stimulates the same degree of muscle growth, the nutrition does not allow the creation of new tissue. From the total amount of nutrients consumed, the body must derive energy for:
- Maintain vital functions (breathing, body temperature, blood circulation, etc. )
- Carry out daily activities
- Ensuring physical training
- Ensuring restoration of energy reserves and recovery of hormones, nerves, etc.
- Ensuring the phenomenon of overcompensation and adaptation, and therefore growth
The problem with periods of caloric deficit is that these 5 points cannot be completely covered. Often the last process provided by nutrition is the most affected. This is one of the reasons why muscle mass gain under the bars is slowed or even stopped when trying to lose weight, apart from the proprioceptive changes associated with the weight change.
Thus, it is normal to lose some strength during the process of getting lean. However, one should not try to anticipate this by suppressing the most important growth factor: nutrition. By doing so, the athlete risks accelerating the process of muscle loss. However, less muscle results in less basal energy expenditure. In other words, it contributes to slowing down the loss of fatty tissue.
