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Just what I needed! Cardio was affecting my recovery too much. After lower workouts makes so much sense. Love it! I have heard to wait 6 hours after lifting but screw that.
I wonder how much did the cardio in those studies translated in to straight up more resistance training. I mean, a normie will grow muscle just picking up running.
hello ,i have hit a really bad plateau ,i saw you saying how you should bench 4 times a week atleast,how do you program that?do you only have 24 hrs break in between, same question for deadlift,squat if i am doing them twice a week on separate days? plese explain.
In a 5 training day plan for a 7 day week, program bench something like this: Day 1 heavy and low reps Day 3: mid weight and mid reps Day 5: mid weight with slightly more reps Day 6: low weight and high reps Find your 1 rep max and then calculate for training at 60-80% of your max. Heavy would be somewhere in the 70-80% range for 2-5 reps Mid weight would be in 60-70% range for 4-6 reps Light weight would be closer to the 60-65% range for 6-12 reps. All of this comes down to personal preference but it’s good general framework
@@robertl1135I never go below 75% of my max for a working set which is also my 10rm, 70% really doesn’t qualify as heavy and I don’t see any point in someone who is focused on strength training to lift as light as 60% unless they need to fix their technique from the base level
Dude you could run a Smolov for your bench, but why!? If you ask me, you're better off attacking the weak link in your bench, if you got stuck you know what needs work, so work on that!
I've a theory that cardio the metabollic + the blood flow from inc heart rate gets your damage-clearing pathways working efficiently + you dont get wrecked after lifts. Plus you actually get fit. You can easily be weight-room strong and unfit. Regular light cardio is compeltely fine, but medium-heavy or one off hard cardio wrecks your lift maxes for the next 24h. All your lifts will be down. Try it and you'll see I'm right. Regular low cardio is totally fine. 4hour low cardio in between weights days is totally fine. Things you do regularly you condition towards so if you go medium or hard, then do weights or next day weights, but do it regularly then when your body adapts you shouldnt be losing gains. Light cardio is VERY sustainable. heavy or medium isn't. Light cardio for many hours is like "volume day" quivalent for weights. Heavy cardio HIIT or tabata is slightly different and once you condition actually doesnt affect your lifting because its so short So if you want to lose fat, a lot of light cardio is really good, so its always easy - its never a mental grind to make yourself do it, so it really helps because you can do a lot of it.
Great stuff, thanks! I love your recommendation regarding performing cardio right after a lower body session- as a hobbyist trying to perform well in multiple domains I've found that exact tip to be critical in terms of weekly efficiency in multiple past training cycles
This subject was on target and very timely for me as I am currently exploring cardio/weight training combinations.I want to increase cardio primarily for health reasons, but I have been reluctant to overtax my recovery abilities. I have had routines where I did weights three days a week, and cardio two or three. I have had trouble keeping this up for various reasons, so I have set up a small weight gym along with an elliptical machine at my home to make it more convenient and time-efficient. Last week I did 20 minutes cardio before my heavy leg routine and I was pretty well zapped. To think about doing only 5-10 minutes on the elliptical prior to my workout is intriguing. To do cardio AFTER weight training? Hmm, that will take some thought...
If you walk a lot at decent pace and work across varied rep ranges you might not even need direct cardio, it helps of course though. You want your cardio to be good enough that it isn't limiting you and you want a good baseline anyway for your health. Personally my heartrate only really goes up noticeably when doing squats, deadlifts and leg presses and even then it isn't that bad.
I’m the dude in the video. Yeah it’s an Inzer PR belt. I like it, basically lets me get the same tightness regardless of how much I’ve eaten/drank on the day. A lot of people think it’s silly or a gimmick, (and I do get some funny looks with it) but if you can ignore that, I think it’s a hidden gem. Definitely recommend it👍🏻
