Two quick Q's: cardio & strength

[Corsair]

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.

 

[FortifiedIron]

1.) Dont waste your time doing cardio on an empty stomach or waste your time doing aerobic cardio, its vertually useless now, if your not a endurance athlete. Its called HIIT, HIIT is by far more effective then regular cardio when set up in proper intervals. Iam talking about 200x's more effective. Id suggest researching it.

2.) You want strength? Dont waste your time training to exhuastion. Stick with your major compound movements, Ie, Bench,squat, dead,hybrid lifts, olympic lifts.



Kc

 

[Corsair]

hmmm...

#1. I suppose that information is on this site somewhere? I've heard HIIT mentioned by people here, but have yet to discover it detailed around here.

#2. Those limited exercises target all major muscle groups as effectively as individualized exercises? I never knew that... that's not what I was taught by most of the more "hardcore" guys than me, heh.

cheers.

If anyone else has an opinion, feel free to let me know

 

[Arnold]

Originally posted by FortifiedIron
1.) Dont waste your time doing cardio on an empty stomach or waste your time doing aerobic cardio, its vertually useless now, if your not a endurance athlete. Its called HIIT, HIIT is by far more effective then regular cardio when set up in proper intervals. I am talking about 200x's more effective. Id suggest researching it.

I agree 100%.

 

[Dr. Pain]

http://www.ironmagazineforums.com/showthread.php?threadid=14233

See the links

DP

 

[Corsair]

Once again, great info guys. I really sincerely appreciate it.

And as to my 1-3 rep, or 4-6 rep question from my first post in this thread?

And about the membership - it's worth it?

Cheers again, couldn't do it without ye

 

[Arnold]

anywhere from 4-10 reps, going below 4 reps is primarily for strength gains, not size.

yes, you should definitely pay the membership fee, no I am not biased.

 

[FortifiedIron]

The best idea is NOT to follow certain rep/set scheme for so called hypertrophy..etc.. I can go on and on on why this is flawed. All you can do is have practicle work and some guidence that may or may not work.


Kc

 

[Arnold]

Originally posted by FortifiedIron
The best idea is NOT to follow certain rep/set scheme for so called hypertrophy...

Kc

so, your routine should not have any structure?

 

[Corsair]

So I suppose aiming for 4-6 reps with heavy weights would be the best range to shoot for?

And thanks for the "un-biased view", heh. I'll probably sign up :0)

 

[FortifiedIron]

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)
----------------------------------

As you can see, plenty of structure!


Kc