Thread: Two quick Q's: cardio & strength

Right, I've more or less worked it out that I've been getting my routine more or less right for the last few months from the advice I've received here - thanks to all of you who helped. The little extras I wasn't aware of are sure to get me the extra edge I wanted.

Only two questions I have for the moment:

1. Cardio. I play enough hockey to normally make up for this, but our team just got eliminated from the playoffs (I swear, it wasn't my fault ) and so I have to go back to regular cardio now. I've always heard first thing in the a.m. on an empty stomach, for 20-30 mins, keeping the heartbeat somewhere in the range of 130-140 BPM's is best - simple question - true or false? If false, is there something better?

2. Regarding strength/size training for muscles, some advocated aiming for three sets 4-6 reps, hitting exhaustion on the 4th, 5th, or 6th rep. Others advocate three sets of 1-3 reps (with I assume even heavier weight than in the 4-6 rep example) with exhaustion on the 1st 2nd or 3rd rep. Which is correct? I assume 4-6, but I'm not sure - that's where you pro's come in. If you've seen any of my other sets, you may know I'm not the biggest guy, so I'd like to get this right .

Thanks for the time!

P.S. - Is the extra paying membership here with the access to all the photos etc. a good idea? I'm strongly considering it.

Originally posted by Prince
so, your routine should not have any structure?

I follow what works for me, I train periodization. My point was, some say 4-6 is best for hypertrophy some say 1-3 is best for strength, some say 8-12 is best for hypertrophy.. etc.. I was simiply implying that he should find his 'zone' so to speak. So many variables that come into play!


My routine follows a great amount of structure here is an example of my routine:


Deadlift:
1) 3x6 70%
2)3x6 75%
3)6x3 70%
4) 3x6 75%
5) 4x4 80%
6) 4x4 80%
7) 4x3 85%
8) 4x3 90%
9)OFF
10) 6 (70%) 5 (80%) 4 (85%) 2 (95%)
11) 5 (80%) 4 (85%) 3 (90%) 2 (95%) 1 (97.5%)
12) 3 (95%) 2 (95%) 2 (97.5%) 1 (100%)
13) 3 (95%) 2x1(100%)
14) 3x1 (100%) 2x1(Over Max)

**Alternate Snatch grip deadlifts and Partial Reps wkly after deadlift session: 1-8: 5x3 10-14:
wk 1-14
Weighted Sit-ups 3x8

Wk 1-8
Bent over Rows 3x8
Military Press 3x8
Good Mornings (Variation) 3x8

Wk 10-11
Power Shrug 3x5
Bent over Rows 3x5
Military Press 3x5
Good Morning (Variation) 3x5

Wk 12-14
Power Clean 4x5
Power Shrug 4x5
Good Mornings 4x5

Bench Press Routine:

Wks 1-14 Bench:

1) 60% 4x6
2) 65% 4x6
3) 70% 5x5
4) 75% 5x5
5) 75% 5x5
6) 70% 5x6
7) 80% 5x3-2x2
8) 85% 5x3-2x2
9) Rest
10) 6 (80%) 5 (85%) 4 (85%) 3 (90%)
11) 5 (80%) 4 (90%) 2 (95%)
12) 4 (90%) 3 (95%)
13) 3x1 (100%)
14) 3x1 (100%)

Wk 1-14
Lockout work 5x3
Medicine Ball Explosive Core Drills

wk 1-8 3x8
Incline
Close Grip
Skull Crushers
French Press

Wk 10-14 4x5
Jm Press
Skull Crushers
French Press

Squat Routine:

1) 3x6 70%
2) 3x6 75%
3) 6x3 70%
4) 3x6 75%
5) 4x4 80%
6) 4x4 80%
7) 4x3 85%
8) 4x3 90%
9) OFF
10) 6 (70%) 5 (80%) 4 (85%) 2(90%)
11) 5 (70%) 4 (75%) 3 (80%) 2 (90%)
12) 4 (80%) 3 (85%) 2 (90%) 1 (95%)
13) 4 (85%) 2 (90%) 2x1 (95%)
14) 2x2 (90%) 1 (95%) 1 (Over max)

wk 1-14
Saxon Bends 3x8

wk 1-8 3x6
Hack Squat
SLDL
Glut Ham
Standing Rasies (3x15)

wk 10-14 4x4
Front Squat
SLDL
Glut Ham
Standing Rasies (3x20)
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As you can see, plenty of structure!


Kc