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2004/12/10, 12:03 PM
I am starting a new split, based off of what I have been reading on this board.
Previously I was going to the gym, lifting 5 days a week and doing a short, low intensity cardio workout immediately after the lifting.
An example of my old routine:
Sundays - Chest/Tri + 10-15 minutes of stair master
Mondays - Shoulders/Abs + cardio (as above)
Tuesdays - Break
Wednesdays - Back + cardio
Thursdays - Legs/Calves
Fridays - Abs/Biceps + cardio
Saturdays - Break
From what I have been reading that I should do my cardio on separate days from lifting. So I decided to change my week to a six day split, 4 lifting, and 2 cardio.
My new split:
Monday - Chest/Tri
Tuesday - Shoulder/Abs
Wednesday - Cardio > 15 minutes stair master + 15 minutes cross trainer
Thursday - Back/Bi
Friday - Legs/Abs (if they are not sore)
Saturday - Cardio (as above)
Sunday - Break
Does this look good? Is it a good idea to separate my cardio like that (doing stair master and cross trainer) or would I be better off just doing one workout for 30 minutes? The cardio I am doing is moderate intesity.
I want to work my wrists/forearms on my cardio days too (because they are a neglected group on my part). Is that alright?
I just don't want to eat up lean tissue by over doing the cardio. My goals are pretty simple: Build lean mass. Comments and advice welcome.
Thanks.
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- Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
- If your hungry all the time, your not eating enough. And anyways, being hungry sucks.
~Brad~
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2004/12/10, 12:21 PM
If your just going for purely MASS. that meaning, not worried about weight......i'd do just weights for 6 weeks or so. Maybe do a light jog once a week, just to keep the heart in good shape.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/10, 02:12 PM
I would disagree, I don't think cardio once a week is enough for cardiovascular health. If you aren't bothered the fair enough, to each his own, but 20 mins 3 times a week is really a minimum recommendation. Lifting weights does not give you the same protection against high blood pressure and heart attacks that cardio does.
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2004/12/10, 02:58 PM
That also has more to do with diet......you eat cheese burgers and high in salt and fat, its not gonna matter what you do........if he is going for mass, purely, doing cardio 3 times a week he will have to eat even more, than he was to gain mass to off set the cardio. Which hay, if he got the extra money and time to eat more......go for it, but if your wanting mass, then you need calories extra calories.......by doing cardio he's gonna burn them up.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/10, 03:37 PM
Do at least 10 min of low intensity after each workout. get the blood curculating all over.
You can eat to make up for the little loss you wouldn't notice.
Also a 10 min warmup is recomended. there you have 20 min 5 x a week.
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2004/12/10, 03:59 PM
I am a little confused now. So I am better off doing a small amount of cardio after my workouts (10-15 minutes), rather then a longer amount of cardio on seperate days (30 minutes)?
I should note to carivan that I always do a five minute low intensite cycle for a warm-up every day, followed by stretching. Got to get the blood flowing to those muscles!
Hmmm... I guess I should give a bit more detail into my goals. Though mass gain is my main goal, I am trying to keep these gains relatively lean. Now I realize that it is next to impossible to gain mass and burn fat, so I have no problem getting a small increase in body fat from gaining. But thats just it, I want to keep the body fat increase as minimal as possible.
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- Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
- If your hungry all the time, your not eating enough. And anyways, being hungry sucks.
~Brad~
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2004/12/10, 06:29 PM
from what I have read, your soposed to stretch AFTER you weight train not before or during.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/10, 11:56 PM
Wouldn't stretching before be important as well? I always thought you wanted to get blood flowing before a workout so you don't strain or hurt yourself. I have read also that stretching after a workout can actually yeild better gains, I just always forget to do it.
I am still confused on the cardio thing though. Should I do it on seperate days or keep doing it like I was before as Carivan suggested?
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- Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
- If your hungry all the time, your not eating enough. And anyways, being hungry sucks.
~Brad~
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2004/12/11, 12:11 AM
Gatormade has a great discussion on stretching in the powerlifting board.See "stretching " post. I think the warmup/cooldown Ivan mentions is less intense than regular cardio. Its best to do your intense cardio with a 6 hour separation from your lifting or better yet on non lifting days.
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I drive way too fast to worry about cholesterol
Charlie
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2004/12/11, 12:20 AM
Alright, thanks for clearing that up. I will stick with this new split and see what kind of results I get.
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- Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
- If your hungry all the time, your not eating enough. And anyways, being hungry sucks.
~Brad~
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