Thread: Need help integrating gaining and maintenance program

Sorry for the self bump, mods....

Basically I just thought doing some maintenance cardio while gainnig would limit the amount I'd need to lose at the end of a season. I'm just wondering if it would cost me much in the gians? And due to the time constraint of throwing in cardio twice a week, I'd need to shorten the time spent on weights on those two days. I thought those shorter days could be more intense to make up for the time - throw in supersets, drop sets, circuits etc. So here's an example, based on my current arms-prioritized split:


Week 1:
Mon:Arms/Calves - heavy
Tue:Shoulder/Traps/Abs - light & 30-45 mins cardio
Wedff
Thurs:Chest/legs- heavy
Fri:Back/Abs - light & 30-45 mins cardio

Week2:
Mon:Arms/Calves - light & 30-45 mins cardio
Tue:Shoulder/Traps/Abs - heavy
Wedff
Thurs:Chest/legs- light & 30-45 mins cardio
Fri:Back/Abs - heavy

Any advice on this? And how's the split to you guys, considering I'm weak point training on arms, then shoulders. Next fall I plan to keep the focus on arms, and go for lat width.

Thank you for your time!

BTW, I spend about 75 minutes on a heavy day. So a light day would get about 30-45 minutes, then cardio. I didn't list the excersices, cause I change them up. But like 4-6 sets each chest, back, legs, shoulders/traps; 3 each bi's/tri's, abs; 2 each forearms, calves.

I do low intensitiy cardio 5 days a week for 45 min's. Doesn't seem to effect my gains in anyway. As long as I keep it to a brisk walk. Otherwise I will up the intensity and only go about 20 min's either way seems to work for me. I workout Mon thru Fri and my cardio is on the same days. Sat and Sun is rest days for me. I even send the wife out on the weekends to mow the yard and pick up the dog shit. Like I said it's rest day for me!

Im no expert, but since no one is responding, Ill throw my $.02 worth. First of all, for lean gains, put your diet in check. There is no reason to have 25 lbs to lose if your diet is ok. Check out the diet section of this forum for clues on where you can make changes.

Secondly on the routine, You have a 4 day split and doing 2 bps per day which is ok, but the placement of certain bodyparts needs to be arranged. Ill list your routine and then provide comments on why you might think about changing it:

Mon: Arms/Calves - Bi, Tri, and calves are what I would consider minor muscle groups and do not need 75 mins of training on them. 5-6 sets of each is plenty, not to mention that bis are incorporated as a secondary muscle group on back day, and tris with chest and shoulders, and calves if you are doing any form of squatting routing (leg press, squat, hack squat, lunges, etc.)


Tues: ok

Wed: ok

Thurs: Chest/Legs- Wow, these are major muscle groups and you are going to try and incorporate them on the same day. 1 of 2 things is going to happen here, either 1. only the first muscle group will be pushed to their limits and the 2nd will suffer because you will be so tired after the first group, that you will exert less effort on the second group, or 2. To get a good workout on the 2nd muscle group you will have to lessen the first a bit as to not be tired and hence only working both groups a % of its limit. (Hope this makes sense). The leg is a huge muscle group and should have a day dedicated to it. I always opt to split the leg day and do quads on 1 day and hams on another, but that is my personal preference.

Fri: Ok

A typical split that you might consider:

Mon: Chest/tri
Tues: Back/bi
Wed: Off
Thurs: Leg
Fri: Shoulder(Traps)/calf

Abs just throw in at the end of your workout somewhere. This type of workout incorporates a 1 major muscle group and 1 minor muscle group. The major you do high volume (8-12 sets) and the minor you do light volume (3-5) sets.

And for the cardio, because you dont really have a "cardio" day in your mix where you can legitimately run for 45 mins w/o sacrificing the lifts, why not do more high impact stuff for 15-20 mins. This will certainly get your your heart rate up, and make you sweat like a pig.

For what its worth.