Thread: Bulking and Cardio

I think a session of HIIT cardio/sprints and possibly a session of circuit training with low intensity weights or a 30 minute aerobic session would be fine. Those circuit sessions I do really seem to help me stay lean even if I cheat pretty good on my diet. If I remember correctly, you are training legs a couple days each week, so I would probably not do more than one sprint/HIIT session in a week.

I agree with cp. The circuits P has me doing really test you cardiovascularly, and help get your heart rate up there. I'd try some circuits and do what cp said in regards to cardio.

diet diet diet!

If you don't mind, could you guys provide some examples of circuit training routines you do?

Func, i know you use kettleballs a lot in your circuit training but my gym does not have kettleballs so i will be unable to use them.

Originally Posted by MyK

diet diet diet!

Of course i know it's all about the diet, but when you are bulking, you're gonna expect some body fat which is perfectly fine to me but i was just wondering if i should be doing cardio as well just to keep it off while adding muscle.

I think a session of HIIT cardio/sprints and possibly a session of circuit training with low intensity weights or a 30 minute aerobic session would be fine

Let me get this straight, HIIT cardio/sprints is when you do like 2 mins at a moderate pace, then 1 minute all out, 2 mins moderate, 1 minute all out for like 15-20 minutes right?

Also, when you say low intensity, do you mean long Rest Intervals and fewer sets? I forget the difference between intensity and frequency.

Originally Posted by shiznit2169

If you don't mind, could you guys provide some examples of circuit training routines you do?

Func, i know you use kettleballs a lot in your circuit training but my gym does not have kettleballs so i will be unable to use them.

That's not needed at all. Here's an example of some circuit I might do:

Renegade Rows x 30s
Front Box Jumps x 30s
Hindu Pushups x 30s
Lateral Box Jumps x 30s

Rest

Burpee Pushup to Chinup/Pullup x 60s
Jump rope x 60s

Rest

Turkish Getups x 60s
Landmines x 60

Rest

Medicine Ball Chest Pass & Sprint Retrieve x 30s
Jump rope x 30s
Medicine Ball Reverse Toss & Sprint Retreive x 30s
Jump rope x 30s

Rest

Power Cleans x 6
Front Squats x 6
Push Press x 6
Back Squats x 6
Romanian Deadlifts x 6
Bent Rows x 6

Rest

Body Squats x 15
Pushups x 15
Body Rows x 10
Reverse Hypers x 15
Dips x 10
Chinups x 5
Burpees x 10

Rest

Sprint until you drop


Something like that. I have worked up to this though. My rest periods are about 40s right now. I have been letting them chill there for a little bit because I don't think I need to drop any more, though I might goto 30s at some point if I need more of a challenge. I also didn't include weights that I use, but you'll find what works for you. Here's a cool article you might find interesting:

http://www.alwyncosgrove.com/MetabolicPower.html

That's the article I got the idea for one of those complexes from. I just realized his is a lot more brutal though, heh.

Here's an article on interval training from the same guy:

http://www.alwyncosgrove.com/Energy-...-Training.html

Hopefully you get some ideas here!

After going through my last winter's bulk, which I didn't do much if any cardio during that time, I've deciding I'm going to do cardio twice a week whenever I bulk. I just think it's worthwhile for overall health even if you're not trying to lose weight.

If you're feeling like you're not lean enough right now, you could just do a short cut for about 8 weeks... That's what I did, and I feel better for having done it. If nothing else, it gave me the confidence to know I have the self control to lose fat and weight, as opposed to just gaining weight all the time.

Plus, about the gut thing or whatever, I kinda feel like that throughout the day, but it's just because I'm bloated with so much food and water... When I wake up first thing in the morning, it's fine.

Thanks Pimp, the articles were definitely helpful

After going through my last winter's bulk, which I didn't do much if any cardio during that time, I've deciding I'm going to do cardio twice a week whenever I bulk. I just think it's worthwhile for overall health even if you're not trying to lose weight.

If you're feeling like you're not lean enough right now, you could just do a short cut for about 8 weeks... That's what I did, and I feel better for having done it. If nothing else, it gave me the confidence to know I have the self control to lose fat and weight, as opposed to just gaining weight all the time.

Plus, about the gut thing or whatever, I kinda feel like that throughout the day, but it's just because I'm bloated with so much food and water... When I wake up first thing in the morning, it's fine.

I agree sean, my bellyfat feels biggest after i eat a meal or by night time. When i wake up in the morning, it looks fine. However, i know i can be leaner than that.

Here are some pics i just took so u guys can take a look at it and tell me what u think

uuuummmmm.....there isn't really much fat there at all.

Alright, ill admit i tucked in my stomach a little bit so maybe these will be more clear

I know it's not what you consider FAT .. but it's still fat because most lean guys have flat stomach's with abdominals showing

Originally Posted by shiznit2169

Alright, ill admit i tucked in my stomach a little bit so maybe these will be more clear

I know it's not what you consider FAT .. but it's still fat because most lean guys have flat stomach's with abdominals showing

still not terrible.

I agree funk, i'm probably just being a little paranoid since the first 8-10 months of training i was just growing and never had stomach fat up until about 1-2 months ago when i started to see it. Just curious if i should be doing cardio now to keep it off and for overall health.

cardio for overal health is always a great idea. i would try and work some in.

Instead of posting a new thread, i'm just going to post my routine for the summer starting week after my break.

Week 1

Monday - Upper

Bench Press - 4x6
BB Bent-Over Rows - 4x6
Dips - 3x10
Pulldowns - 3x10

Tuesday - Lower

Squats - 4x6
SLDL's - 4x6
Lunges - 3x10
Glute Ham Raises - 3x10

Thursday - Upper

OH Press - 4x6
Pullups - 4x6
Incline/Decline Press - 3x10
Seated Rows - 3x10

Friday - Lower

Deadlifts - 4x6
Front Squat - 4x6
Step-ups - 3x10
Crunches/Leg Raises - 3x10

Accessory work - Arm work, Calf work, extra sets for lagging parts
Rest Intervals - 60-120 seconds

Week 2

Monday - Upper

Bench Press - 3x10
BB Bent-Over Rows - 3x10
Dips - 4x6
Pulldowns - 4x6

Tuesday - Lower

Squats - 3x10
SLDL's - 3x10
Lunges - 4x6
Glute Ham Raises - 4x6

Thursday - Upper

OH Press - 3x10
Pullups - 3x10
Incline/Decline Press - 4x6
Seated Rows - 4x6

Friday - Lower

Deadlifts - 3x10
Front Squat - 3x10
Step-ups - 4x6
Crunches/Leg Raises - 4x6

Accessory work - Arm work, Calf work, extra sets for lagging parts
Rest Intervals - 60-120 seconds

This is just the template for the first two weeks. Feel free to give feedback.

I also plan to incorporate cardio .. possibly HIIT or sprints 2 times a week but im not sure if i should do it on my off days, after weight training, and if i should do it in the morning on an empty stomach or not.

If i am training legs 2x's a week like this, I would shy away from the HIIT sprints. They are just going to increase the amount of leg work and take away from recovery from heavy workouts or higher volume workouts that you can do when you are bulking and taking in more calories. I might go with some steady state cardio on one of the upper days at the end of the workout and then another session of steady state on a sat. Full rest on sunday and wed. Once you start dieting, you can transition one of those cardio days into HIIT sprints.

Alright thanks funk. By steady state cardio, do you mean like a moderate pace of cardio with level 5-7 intensity (on a scale of 1-10 with 10 being the hardest) for roughly 25-30 minutes?

i would cut out 1 of the training days(one week cut out an upper day and than next week cut out 1 of the lower days), and put the cardio in place of it and then do 1 more day of cardio on another off day, but the routine looks great

so you would have 3 lifting days
2 cardio days
and 2 days completely off a week.

Originally Posted by mike456

i would cut out 1 of the training days(one week cut out an upper day and than next week cut out 1 of the lower days), and put the cardio in place of it and then do 1 more day of cardio on another off day, but the routine looks great

so you would have 3 lifting days
2 cardio days
and 2 days completely off a week.

why?

Originally Posted by shiznit2169

Alright thanks funk. By steady state cardio, do you mean like a moderate pace of cardio with level 5-7 intensity (on a scale of 1-10 with 10 being the hardest) for roughly 25-30 minutes?

you got it.

I think your plan looks good, except for a few things. One, you should do your heavier lifting earlier in the workout. When you switch the paramters in week 2, you should also switch the order in which you perform those lifts. Two, I think you should do HIIT cardio one time each week at the very most. If you were doing a split routine, then I could see doing a couple of HIIT sessions, but at some point you are going to impede the recovery of your legs. If you really want to do an HIIT session I would setup your split like this:

Monday - Lower
Tuesday - Upper
Wednesday - HIIT
Thursday - Off or Jogging 25-30 minutes
Friday - Lower
Saturday - Upper
Sunday - Off or Jogging 25-30 minutes

You could also do your steady state cardio on the days you work your upper body. If you really want to have your weekends off, then I would just stick to some steady state cardio like P is suggesting. Make sure you give yourself one day off each week to rest.

I like your suggestions pimp, but i wont be able to lift/run on saturday because the gym closes at 6pm on the weekends and i work all day on saturday so it has to be my off day. As far as HIIT goes, i think im going to hold that off and give steady cardio once a week a try for two reasons.

a) My body isn't used to cardio and i want to take it slow at first since i havent done it in ages
b) I will watch my LBM and bodyfat % closely and see how it goes for the first 2 weeks.

If there are no changes, i will increase cardio to 2 times a week at a moderate pace and then try your suggestion if nothing improves. So, this is how i will do it.

Sunday - lower
Monday - upper
Tuesday - steady cardio 20-30 mins
Wednesday - off
Thursday - lower
Friday - upper
Saturday - off

Originally Posted by shiznit2169

I like your suggestions pimp, but i wont be able to lift/run on saturday because the gym closes at 6pm on the weekends and i work all day on saturday so it has to be my off day. As far as HIIT goes, i think im going to hold that off and give steady cardio once a week a try for two reasons.

a) My body isn't used to cardio and i want to take it slow at first since i havent done it in ages
b) I will watch my LBM and bodyfat % closely and see how it goes for the first 2 weeks.

If there are no changes, i will increase cardio to 2 times a week at a moderate pace and then try your suggestion if nothing improves. So, this is how i will do it.

Sunday - lower
Monday - upper
Tuesday - steady cardio 20-30 mins
Wednesday - off
Thursday - lower
Friday - upper
Saturday - off

Ah, I understand. That seems like a reasonable plan to me.

shiznit could i ask what your eating thats healthy to keep the calories up? I am bulking as well and cant come up with enough calories by eating healthy foods, im starting to think a couple triple woppers (1230 cals.) a day would help but thats not healthy, believe it or not lol. But would u be able to share what your eating and how many cals a day?

Thanks and sorry man i dont mean to change the subject.

Originally Posted by seank02

shiznit could i ask what your eating thats healthy to keep the calories up? I am bulking as well and cant come up with enough calories by eating healthy foods, im starting to think a couple triple woppers (1230 cals.) a day would help but thats not healthy, believe it or not lol. But would u be able to share what your eating and how many cals a day?

Thanks and sorry man i dont mean to change the subject.

Here's an example of what I eat in a day:

http://ironmagazineforums.com/attach...0&d=1148066027

Occassionally (1-2 times a week MAX) I'll throw in something extra like a sub, pizza, or protein bar... Yeah, not healthy, but it's my cheat meal for the week if I'm trying to gain weight.

Originally Posted by seank02

shiznit could i ask what your eating thats healthy to keep the calories up? I am bulking as well and cant come up with enough calories by eating healthy foods, im starting to think a couple triple woppers (1230 cals.) a day would help but thats not healthy, believe it or not lol. But would u be able to share what your eating and how many cals a day?

Thanks and sorry man i dont mean to change the subject.

sure seank

Let me point out that it is very important to eat 6 meals a day and to eat every 3-4 hours. You may think you are eating a lot but you probably aren't. It may be tough to do at first but your body will get used to it and if you have a fast metabolism like i do, you will have no problem.

My bulking diet is pretty similar to what seanp posted above. I'll just list some foods that i eat during the day.

Morning
6-7 egg whites, 2 whole eggs, 1.5-2 cups of oatmeal, fruits, flaxseed oil, natty peanut butter

Pre-Workout
Protein shake, oats and creatine

Post-workout
Protein shake, creatine, oats, and a banana

Lunch through Dinner (meals 3-5)
This can consist of chicken, turkey, tunafish, veggies, fruits, fish/flax oil, skim milk, natty pb, potatoes, rice, pasta, and so forth

Before Bed
Cottage Cheese, yogurt, (sometimes protein shake depending on how many cals i got during the day)

As for the extras, i occassionally eat pizza, burgers, sub sandwiches and so forth to add in the cals i need if i am having a shitty diet that day or i just dont feel like eating clean and need something good to satisfy my tastes. I am fortunate enough to have a fast metabolism and i can usually eat more of this stuff if i wanted to but i'd rather play it safe.

As for how many calories i take in each day, i get about 4000-4500 cals a day. I may have to bump it up to 5000 soon because my weight has been the same for about a week now.

I just got home 2 days ago after finishing my first year in college and my dad is already pissed that the food bill is going to go up big time because i have eaten so much food already

Cool thanks sean p and shiznit that helps alot. What kind of oats are you guys talking about though? These both look like good diets to me are you guys eating the same thing every day? Getting sick of it at all? I mean i am determined to get my weight up and if i gotta eat the same thing every day then i will do it. I am 6'2" 135lbs and 20 yrs old. Very fast motabolism. You guys ever drink any weight gainer?

Thanks again guys, i appreciate it.