In this article, we will discuss the importance of matching your training to your diet in strength training. Dr. Mike Isbell from Renaissance Periodization shares valuable insights on how to optimize your strength training by aligning it with the right dieting phases. We will cover the three main dieting phases: weight gain, maintenance, and fat loss, and how they should be paired with different types of training.

Weight Gain Diet and Training

• When gaining weight, the ideal training phase to pair with it is hypertrophy phase training.
  • Hypertrophy for strength involves sets of 5 to 10 compound hardcore movements.
  • This type of training allows you to put on size that can be translated into strength later.
• Gaining weight during peaking is not advised as the low volume will only lead to fat gain.
• Gaining weight during strength training is also sub-optimal as it can lead to more fat gain and less muscle gain.

Maintenance Diet and Training

• Strength athletes spend most of their time in the maintenance diet phase.
  • This diet provides support for strength training and peaking training.
  • Hypertrophy phase training can also be done during maintenance, but it is not ideal as the main goal of hypertrophy is to change body composition.
• Ideally, hypertrophy phase should be paired with either a fat loss or muscle gain diet.

Fat Loss Diet and Training

• Fat loss dieting is best during hypertrophy phase training.
  • This phase prevents muscle loss and allows for slower load increases.
  • You may still gain some muscle and burn fat without needing to do high-intensity strength workouts.
• Fat loss dieting during strength training is not recommended.
  • Strength training requires proper fueling, which is not provided by a fat loss diet.
  • If you must do fat loss dieting during strength training, cut slowly (0.5% body weight loss per week at most).
• Fat loss dieting during peaking is not advised as it negatively affects performance and increases fatigue.

Conclusion

In order to optimize your strength training, it is crucial to match your training phase with the appropriate dieting phase. Weight gain diets should be paired with hypertrophy phase training, maintenance diets work best with strength and peaking training, and fat loss diets are optimal during hypertrophy phase training. Keep these recommendations in mind to achieve the best results in your strength training journey.