Quick quesyio about new programme??

Vinnie K

Hey all,
Went up to the Gym last night to get my new programme made out.
Here it is,

Warm up- Rower 5-10mins. level 8-10, speed 30/35.
XTrainer-20mins, level 5+, speed 75/80 rpm,

Then hit the weights.
All the below are 3/4 sets x 10 reps.
Incline chest press,
Seated Row,
pull ups,
Bicep curl,
Trcep rope pull down,
Upright row,
Lateral raises,
The below are 3/4 sets x 15 reps,
Leg extension,
Leg Curl,
Ab bench(Sit ups),

And then on the bike for 20mins, level 8-10, speed 100+rpm.

2 question for you folks, Does this seem like a good programme for dropping fat and building muscle?? And can someone explain to me why i would be doing some cardio before the weights and some after?
Thanks in advance guys!!

hunnymonster

I would usually do a little cardio before my weights, say 5-10 minutes. I sit at a desk all day and it takes a couple of minutes to get a feel for my body and loosen it out if that makes sense. It's just a warm up. Your 30 minutes does appear a bit long.

I also tend to completely separate my cardio from my weights. I have slightly different goals, but for me doing both in the same session leads to compromise on both.

Vinnie K

Ya that makes sense, i understand doing the warm up on the rower but the way she seperated the bike and xtrainer like she did just confused me a bit, just wondering was there a purpose for this? Everyone ive spoken to has said to warm up then weights and then do the cardio.

Superdub2

id agree, 30 minutes is probably too long for a warm up, all you want to do is get the blood flowing and the muscles warmed up. Ten good minutes will do this, i usually stop after 10 minutes when i have worked up a sweat

agentgreen

I read somewhere that if you do a lot of cardio after a weights workout you start to burn muscle as opposed to fat... Is this true?

It also said this doesn't happen if you do HIIT after weight...

Chunks

agentgreen wrote:

I read somewhere that if you do a lot of cardio after a weights workout you start to burn muscle as opposed to fat... Is this true?

No. If you do cardio after doing weights you won't notice the gain as much as just doing weights. due to this you might think that you're actually burning muscle. You aren't burning muscle.

the problem lies with the two differnt activities.

1. Building muscle - In order to build muscle you must 'tear or rip' the muscle. this way blood flows to the muscle and repairs it, larger in order to cope with future exertions. In order for it to be effective the blood should rush to as small an area as possible. so inorder for the blood to cover as small an area as possible the muscle needs to be tight i.e; in contraction, exactly the state it's in after exertion against a heavy weight.

2. Cardio - this involves running cross training etc.. Basically what happens here is that your muscles become elongated the warmer they get, they stretch and cover a wider area.

Therefore, if you do cardio after weights you won't notice the muscle gain as much becasue the blood has a greater area to cover and make repairs.

In fact the best thing you can do if you're trying to build muscle is to go to sleep immediately after your weights. Your muscles are ripped from the weights and need to repair. Your body only repairs itself when in a state of complete relaxation i.e; sleep

For example.... when Arnold Schwarzenegger was in training for his body building he slept for 17 hours a day, did weights for 5, ate for one and went back to bed. This resulted in huge muscular gains as the body had the fuel to repair, a small contracted area to cover with blood and the sleep to make it all happen.

Hope this helped.

agentgreen

Chunks wrote:

Hope this helped.

It did. Thanks a million.