How Can I Fit In The Cardio?

O.P.H

Primary goal = getting bigger
Secondary goal = lose belly

All I am doing at the moment is weights, I don't do any cardio really, I've been instructed its counter-productive when tryin to build mass etc.

My routine -
(in all sessions reps are like 5 to 7 reps for gainin mass etc, try to keep number of sets in eack workout below 22. Below, the number in front of each body area is the number different exercises I do for that part)

-Monday (chest, biceps)
-Tuesday (legs)
-Wednesday (rest)
-Thursday (back)
-Friday (rest)
-Saturday (shoulders, triceps)
-Sunday (rest)

-quick 10min abs workout every morning

Where could I fit in cardio without effecting important rest periods needed for muscle growth or will the weights in themselves be enough to help lose the belly over time. I here doin weights increases your metabolism quite high and can slowly reduce body fat so maybe I'm ok without cardio?

Any criticism welcome

podge57

I would put it in on Tuesday after legs, and then again on thursday or saturday - you wont really be affecting your rest/recovery

also, your goals are too conflicting, getting bigger = excess calories, losing gut = calorie deficit. some people can pull it off, but you should really focus on one at a time

EileenG

Cycle to the gym. You'll arrive warmed up. Cycle home and it will cool you down.

Colm_OReilly

First off, I'd completely change your routine from a split bodypart one, to an overall strength/mass one, like Starting Strength.

Then, look at your diet and see how good that is.

Thirdly, add in short CrossFit type workouts, like as many rounds in 6 minutes of 5 pull ups, 10 push ups, 15 air squats. They won't negatively affect your mass gain.

O.P.H

Colm_OReilly wrote: »

First off, I'd completely change your routine from a split bodypart one, to an overall strength/mass one, like Starting Strength.

Then, look at your diet and see how good that is.

Thirdly, add in short CrossFit type workouts, like as many rounds in 6 minutes of 5 pull ups, 10 push ups, 15 air squats. They won't negatively affect your mass gain.

Why would ya change from the split workout training, been doin the split trainin for a weeks now

Brian?

O.P.H wrote: »

Why would ya change from the split workout training, been doin the split trainin for a weeks now

What are you currently lifting for squat, deadlift and bench? If the numbers fall in to the novice/beginner category you'd see more benefit from concentrating on something like starting strength to them up.

Most people seem to start complicated splits before they're ready for them. As for the original question, I'd do light cardio on your rest days and some high intensity stuff on a couple of the other days.

Colm_OReilly

What Brian said essentially.

Most people don't need split training, and they'll gain far more by doing compound movements. With compound movement, you can lift more. Heavier weigh = greater intensity (there's no roughly equal to symbol so I used the = sign for brevity).

Greater Intensity = Greater Hormonal Response = Greater Growth/Benefit.

ragg

Split training can be good - if you invest enough into it.

If you have 3 days a week - maybe consider an

Monday -upper,
Wednesday - lower
Friday - full body

Best of both worlds - allows you to really batter yourself monday, wednesday but also means you are training each body part more then once a week

Hanley

**BRACE YOURSELVES**

Colm_OReilly wrote: »

Thirdly, add in short CrossFit type workouts, like as many rounds in 6 minutes of 5 pull ups, 10 push ups, 15 air squats. They won't negatively affect your mass gain.

I agree with Colm on this one... I think that is one of the greatest values of Crossfit style workouts - being able to "finish" your session with some form of high intensity cardio/strength hybrid.

Personally, if I was working as a trainer I'd probably follow a similar methodology;
1) Warm up - dynamic movements, prehab etc
2) Something strength focused, a PL movement using 5/3/1 principles maybe with 2-3 assistance exercises - EDIT: focusing on movements and not muscle groups, mostly compound, but targeted towards certain areas, broadly speaking, upper and lower body
3) Something Crossfit

Obviously I don't train people, so I'm not sure how well it would work, but if someone had the knowledge to implement it I don't see how it could fail.... Like you're covering all the aspects - keep them healthy, get them stronger, get them fitter. Seems like a complete win to me.

And to answer the OP's question, I've started doing cardio over the last month or so for the first time in 2-3 years. I added in a couple of jogs per week for a couple of weeks to ease myself back into it, did a bit of skipping and then moved on to hill sprints.

I prefer the hills to flat because you don't have to worry about slowing yourself down or decelerating, I noticed that was causing me trouble. Surprisingly my recovery wasn't negatively effected with the hill sprints either.

You probably will have to tailor it to how you feel on certain days. Days when I'm stiff I'll go for a slow jog/run (say 15-20 minutes at the moment, when I can get to 5km comfortably I know I'm fit "enough"). Days where I'm down right DOMS'd to bits in my lower body I'll just skip. And days where I feel good I'll go run hills.

Typically hills don't happen after squat or DL days.

O.P.H

Cheers for all the advice!

briankeating wrote: »

What are you currently lifting for squat, deadlift and bench? If the numbers fall in to the novice/beginner category you'd see more benefit from concentrating on something like starting strength to them up.

Most people seem to start complicated splits before they're ready for them. As for the original question, I'd do light cardio on your rest days and some high intensity stuff on a couple of the other days.

The reason I dont think i can do starting strength is, I train at home and for starter I know I dont have the space for power clean (thats the one that goes over your head while your standing up, isnt it?). Also, with SS, I'd be doin heavier weights I reckon, but right now I would need to buy more...well I probably could do that.

As for the belly and cardio I'm not that bothered really, I would prefer to make gains in size first. I am new to weights but not complete novice, been on and off for bout 2 years now. If people think what I am doin is counter productive and SS is definitly way to go I would do it. How long would I have to do SS before goin back to split

As for my lifts -

I'm 26, 6 foot, around 13 stone (180 pounds I think), slim enough build. I don't know my max lifts but below are the weight I can do for 5 reps, failing on 6.

Bench - 60kg, 5 reps
Squat - 100kg, 5 reps
Deadlift - 100kg, 5 reps

Brian?

O.P.H wrote: »

Cheers for all the advice!



The reason I dont think i can do starting strength is, I train at home and for starter I know I dont have the space for power clean (thats the one that goes over your head while your standing up, isnt it?). Also, with SS, I'd be doin heavier weights I reckon, but right now I would need to buy more...well I probably could do that.

You're thinking of a clean and press. This is a power clean:

http://www.youtube.com/watch?v=6TlbDQUWs0s

O.P.H wrote: »

As for the belly and cardio I'm not that bothered really, I would prefer to make gains in size first. I am new to weights but not complete novice, been on and off for bout 2 years now. If people think what I am doin is counter productive and SS is definitly way to go I would do it. How long would I have to do SS before goin back to split

As for my lifts -

I'm 26, 6 foot, around 13 stone (180 pounds I think), slim enough build. I don't know my max lifts but below are the weight I can do for 5 reps, failing on 6.

Bench - 60kg, 5 reps
Squat - 100kg, 5 reps
Deadlift - 100kg, 5 reps

You're firmly in the beginner section then. I've never done starting strength myself, but a lot of people recommend it. Whether you do it or not you're going to need more weights I'm afraid. Progression is the key to weight training, there's not point in doing 5x100kg indefinitely as its less and less use every time you do it.