Reply To: Training Protocol During Caloric Deficit

[Kate]

Hi! Wow, great questions and your thought process is SPOT ON!!

For a chin-up and pull-up-based program, I would emphasize relevant upper body drills within all of your splits. Let’s say you’re working out three times per week, and each workout has around 7 or 8 drills. 4 or 5 of those drills would be upper body focused to cater to building the strength you need for chins/pulls.

*Inverted rows

*Push ups

*Military presses

*Assisted chins/pulls

*Lat pull downs

*Seated rows

The other three drills (let’s call it) will cater to the lower body and that decrease in volume alone will keep you at maintenance for the legs. Chins and pulls require an INCREDIBLE AMOUNT OF STRENGTH so a deficit wouldn’t be the best time to focus on performance but that’s not to say it’s impossible. eat at the ceiling of your deficit (maybe you can get away with a few hundred cals over your calculated balance) and give it a go! You’ll never know unless you try!

Does that make sense?