So essentially by reducing bodyfat levels and increasing nutrient sensitivity periodically, minicuts re-sensitize the body to further muscle gains. In addition, the decreased levels of body fat both enhance the body's proclivity for muscle gain and make room for further gains by reducing the body fat percent down to levels that won't seriously impinge on muscle/fat gain ratios for a while longer, in essence, "buying the athlete more massing time." It's been suggested that best rates of muscle gains (on average, for male athletes, add 10% for female numbers) typically occur between 10% and 15% bodyfat, so if a minicut reduces bodyfat from 13% to 10% in 5 weeks, that individual is more or less back to the starting line for another successful massing phase.
First of all, just the sheer reduced presence of nutrients in the blood begins to increase muscle tissue's sensitivity to them, thus priming more gains when a hypercaloric diet is reintroduced after the minicut. By reducing calories for 2-6 weeks, several things are accomplished. Obviously if this trend continues, the result will be both MUCH more fat mass and not much more muscle mass.Įnter the minicut. As muscle nutrient sensitivity decreases, the percent of muscle tissue gained with any further gains in body mass goes down, and the percent of additional fat gains goes up. Increasing levels of body fat and the high amount of nutrients chronically eaten to support weight gain both decrease skeletal muscle's sensitivity to nutrients (while fat isn't very affected and can still absorb eaten nutrients just fine). As weight is gained, both muscle and fat gains result. Gaining weight highly enhances the muscle gain process, but gaining weight also self-limits the muscle gain process. So if a minicut doesn't produce very profound weight and fat loss results, what is it even good for? UtilizationĪ common purpose of minicuts, and the one I myself use them for most often is to enhance the muscle gain (massing) process. those in need of serious stress relief simply won't find it in the weekend time frame and might need a real vacation of a week or longer. Kind of like the difference between a weekend and a vacation. Why the 6 week definition? Because the amount of weight and fat you usually lose in 6 weeks or less isn't huge, and individuals for whom large body fat or weight reductions are the highest priority will usually benefit from longer cuts. How short does a cut have to be to be considered "mini?" While there is no definitive classification, my usual understanding is that any cut of 6 weeks duration or shorter (as few as 2 weeks) can be called 'mini." Anything longer is usually just called a "cut." A "minicut" is thus a shortened version of a regular cut. Obviously a "cut" is more technically known as a hypocaloric dieting phase in which the primary goal is to lose body fat and body weight. Since I've been posting about my recent experiences with minicuts, quite a few people have been asking me to elaborate on their various features and uses. Mike Israetel, Co-founder and Chief Sport Scientist | Oct 11, 2017
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