Research
Mixed
During the pre-contest phase, bodybuilders often use low-load, high-repetition resistance training with short rest intervals to preserve muscle mass while in a caloric deficit, potentially leveraging metabolic stress.
When cutting for a competition, you can use lighter weights with more reps and shorter rests to help preserve muscle, especially if you are in a large caloric deficit. However, some athletes still prefer heavy loads. Listen to your body and ensure you are training close to failure.
ModerateQualifiesMEDIUM confidence
During this period, RT is commonly performed with reduced loads (low-loads) and a high number of repetitions with short interset rest intervals (30 to 60 s). This training strategy was done because some athletes believed that performing more repetitions with lower load and shorter intervals would be more efficient for preserving skeletal muscle mass.
Why this rating
Based on observational data and self-reported routines.
Source
Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review
Ragami Chaves Alves et al. · Sports · 2020
DOI 10.3390/sports8110149
narrative_reviewCited 60×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Bodybuilders systematically manipulate resistance training variables across four distinct periods (off-season, pre-contest, peak week, post-contest) to maximize hypertrophy and minimize body fat, characterized by higher loads and volume in the off-season and lighter loads with shorter rest intervals in the pre-contest phase.Moderate
- Peak week training involves drastic reductions in volume and intensity, including carbohydrate loading and reduced exercise duration, to minimize inflammation and subcutaneous water retention.Limited
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