30 Seconds SummaryAll about Minicuts!
- A 'minicut' is a brief, 2-6 week phase of calorie reduction aiming to lose body fat without significant weight loss, unlike longer traditional cuts.
- Minicuts are used to enhance muscle gains by temporarily reducing body fat and increasing nutrient sensitivity, making the body more receptive to future massing phases.
- Effective for 'buying more massing time', they reduce body fat percentages to optimal levels for muscle growth, which is typically 10-15% body fat for male athletes.
- Minicuts also minimize muscle loss and diet fatigue compared to longer cuts, allowing for easier transitions back to muscle massing phases.
- Recommended minicut duration ratios to massing phases generally range between 2:1 and 3:1, depending on individual factors like body fat gain rates.
- During minicuts, it's advisable to lose about 0.5% to 1.0% of body mass per week, focusing on cutting fats and some carbs while maintaining minimal training volume.
- Frequent or excessively long minicuts can disrupt massing progress and momentum, so careful timing and moderation are crucial.
- Avoid extending minicuts due to becoming too lean, as prolonged cutting can hinder subsequent massing efforts.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
