Thread: Ok, Time for a change!

It sounds like you know what you need to do. Cut back on the cardio a little bit and focus on lifting fairly heavy (3-8 repetitions) so that you can also increase your neurological efficiency and maybe gain some strength while you maintain.

Originally Posted by CowPimp

It sounds like you know what you need to do. Cut back on the cardio a little bit and focus on lifting fairly heavy (3-8 repetitions) so that you can also increase your neurological efficiency and maybe gain some strength while you maintain.

Do you think with alot of cardio ( like a 10k runner) doing low reps is better for legs ( 3-8) than high reps 12-15???

Originally Posted by ForemanRules

Do you think with alot of cardio ( like a 10k runner) doing low reps is better for legs ( 3-8) than high reps 12-15???

Well, lower reps are generally better for strength gains without hypertrophy. He was saying he wanted to increase strength while maintaining his body weight.

None of these assholes know what there talking about. Come over to the dark side and ask P-Funk for his advice. He'll have you with 20" arms in 6 months.

Originally Posted by CowPimp

Well, lower reps are generally better for strength gains without hypertrophy. He was saying he wanted to increase strength while maintaining his body weight.

Actually I was wondering about it for my workout, I run 3 times a week and have been doing high rep squats, but wondered if low was better since I run so much.

Originally Posted by ForemanRules

Actually I was wondering about it for my workout, I run 3 times a week and have been doing high rep squats, but wondered if low was better since I run so much.

If I remember right, you just want a maintenance routine for your legs, no? It's going to be hard for you to gain strength at any rep range without inducing growth if you are eating beyond maintenance calories.

all I see is a week plan? Were is the periodization? Someone said 10K runner also. Are you running a 10K? Is that what you are training towards? It looks like a lot of cardio to me, which is fine if that is your goal. I would change some things around if you are trying to periodize to a specific event (10K) or even add more LBM (lower some cardio).

Actually I was wondering about it for my workout, I run 3 times a week and have been doing high rep squats, but wondered if low was better since I run so much.

Depends on your goals and what these 20 rep squats look like. Meaning, are these 3 sets of 20 rep squats with a moderately heavy weight. Or are these breathing squats (20 reps with your 10RM rest pausing the whole way until you get there)? Personally, I prefer to squat for reps then squat for 1-3 rep sets.

Well, the small term periodization is the 8 week interim to the 16 week period.

I am just getting sick of so much cardio and not alot of weight training.

So let me get this right, 3-9 reps per set with fairly heavy weights?

This is what I have in mind:

Day One: AM-40 min HIIT
pm:20 min cardio

Day Two: Pre-wkout: 15 min hard run on incline tread
Chest/Triceps/Abs/LB

Day Three: AM: 45 min mod intensity cardio
Abs/Stretch

Day Four: Pre-Wkou: 15 min hard run on incline tread
Back/Biceps/Abs

Day Five: AM: 45 Min mod int cardio
ABS

Day Six: Pre-Wk: 15 min hard run on tread
Legs/LB/Delts/Traps/Abs

Seven: OFF/

Suggestions?

still a lot of cardio. When you are saying 8 week interim.....where are your rep and set ranges? What type of periodization are you following? What are you doing after the 8 week interim? Are you going to load volume, decrease it and then increase intensity? Linear periodization? undulating periodization? adaptaion/intensification? wave loading? fitness-fatigue model?

If all you want to do is maintain your weight and cardiovascular conditioning, but at the same time gain strength, then just do some light-moderate intensity cardio for 30 minutes 2-3 days per week. Although I'm probably not quite as conditioned as you, I maintain my cardiovascular endurance jogging for 30 minutes 2 day per week.

In terms of weight, lift fairly heavy and progressively so that you stand a chance of gaining strength without gaining muscle mass. I would stick primarily in the 4-6 range, but go a little heavier on occasion and then cycle in lighter weights afterwards to let your CNS fully recover.

It sounds like to me it would be a decrease in intensity, with increased load volume, does that sound right at all?

Originally Posted by andyo

It sounds like to me it would be a decrease in intensity, with increased load volume, does that sound right at all?

why would you decrease the intensity though? You are attempting to add strength! Why take the time to build strength (using greater intensity) only to set yourself back by decreasing it.

I would go with an undulating model to improve overall fitness. Since you are only training three days a week you do upper/lower split or total body and then perform your cardio on off days (inbetween days).

Originally Posted by P-funk

I would go with an undulating model to improve overall fitness. Since you are only training three days a week you do upper/lower split or total body and then perform your cardio on off days (inbetween days).

I know my situation seems strange....but here is why I want to increase overall strength and not mass,

I am an actor, a mesomorph and tend to gain weight pretty simply. But I have to look like my shots so when I go I am not a fat blob.

But I am actually training 6 days per week, but am considering cutting it down to 4 or 5.

I appreciate all the help,..more suggestions?

Just lift hard and heavy, but eat maintenance level calories.

I am an actor, a mesomorph and tend to gain weight pretty simply. But I have to look like my shots so when I go I am not a fat blob.

how will weight training make you look like a fat slob? Looking like a fat slob is in your diet. Just lift and eat well and you should be fine.