Cardio

[romaleos]

What I do for cardio? Lift weights faster.

HIIT with weights is where it's at. 10-15 minutes is all you need. It's muscle sparing unlike long slow distance cardio. Mix in a running or row-erg element and you'll have a fun little workout.

Downside is it'll be the worst 10-15 minutes of your life. Do it in a regular gym and broheads will think you're a douche. And higher risk of injury if you have crap form.

 

[mghoward74]

My cardio consist of 4-6 mile run early in the morning (4:45-5:00). I just put on my music and go. I used run mon-thurs. 4 days in a row. Now I just do every other day

The the most intense cardio I ever did was called 4 minutes of hell. It will truly leave you lying in a puddle of humbleness when your done.

Needless to say we all should get a hour in everyday.

 

[Ozzy619]

My cardio consist of 4-6 mile run early in the morning (4:45-5:00). I just put on my music and go. I used run mon-thurs. 4 days in a row. Now I just do every other day

The the most intense cardio I ever did was called 4 minutes of hell. It will truly leave you lying in a puddle of humbleness when your done.

Needless to say we all should get a hour in everyday.

I used to run Lake Murray in La Mesa when I was younger and would get the best runners high. Now I have a tight schedule between work and the family. I need something intense like the 4 minutes of hell. Im going to google it.

 

[romaleos]

Ozzy, check out the workouts on Crossfit dot com. Stay away from the hero WODs, those take 45min-1hr+ to complete. Most workouts can be done in your garage if you have bar, bumper plates and pull up bar.

 

[mghoward74]

Youtube it.

The guys name is Jeff Caveliere. I bought his program, it's dedicated to those who want an athletic build. He post a lot of free workouts. You can put on size of course by tailoring it to fit your needs.

If you push yourself on the cardio lessons...you should cut/shred up quick

 

[mghoward74]

I love my morning cardio. No one is out, pitch black outside, and night/morning air is cool. To me it seems that there is more oxygen in the air vs. Running at noon or so. ( for me that is ) weird though but that's just me.

 

[weighted chinup]

What I do for cardio? Lift weights faster.

HIIT with weights is where it's at. 10-15 minutes is all you need. It's muscle sparing unlike long slow distance cardio. Mix in a running or row-erg element and you'll have a fun little workout.

Downside is it'll be the worst 10-15 minutes of your life. Do it in a regular gym and broheads will think you're a douche. And higher risk of injury if you have crap form.

I have heard that this is actually very effective cardio before from some very smart people, and reading your post just confirms what I already suspected.

What kind of movements do you do for this kind of cardio? I was thinking something like trying to do front squat with my heels on a plate with just the oly bar for weight for like 10 minutes straight, a constant up/down movement, or at least until I pass out. No way it will last 10 minutes, but its something I can work up to over time.

Thoughts on this?

 

[romaleos]

I have heard that this is actually very effective cardio before from some very smart people, and reading your post just confirms what I already suspected.

What kind of movements do you do for this kind of cardio? I was thinking something like trying to do front squat with my heels on a plate with just the oly bar for weight for like 10 minutes straight, a constant up/down movement, or at least until I pass out. No way it will last 10 minutes, but its something I can work up to over time.

Thoughts on this?

Weighted, search YouTube for "Froning Sally up". Do it with front squats and much respect to you. Good luck!

It's basically pause squats cued by the song Sally up. I think it works out to 75 reps. I would try it light at 135# first.

 

[weighted chinup]

Weighted, search YouTube for "Froning Sally up". Do it with front squats and much respect to you. Good luck!

It's basically pause squats cued by the song Sally up. I think it works out to 75 reps. I would try it light at 135# first.

Ahaha that's awesome, it would probably take me a bit of time to progress enough to be able to do that for the whole song though! 75x135lb Paused Front Squat is a more intense cardio than most peoples entire leg workout.

I wouldn't mind trying this out, maybe 4x a week (not done on leg days), I feel like it would give me some nice improvements in my quads and explosiveness too. Maybe I should blast these for a few weeks, make it a planned overreach

 

[romaleos]

And as far as movements, stick to compound functional. So the bread and butter squats deadlift and overhead press. Sprinkle in a sprint row burpee or weighted carry. Use many variations of the basic lifts. Do everything for time.

You're only limited by your imagination and do work!

 

[insertnamehere]

When I do cardio, I do low intensity(walk) on the treadmill for 30-45 min twice a week. I've tried HIIT like hill sprints at 60 yards and track sprints at 80 yards and it KILLS my strength, especially my squat strength so I stay away from it now.

I've experimented with different HIIT programming but no matter what, my strength plummets and I'm having to start over again. So, as others have said, it really depends on your goals.

 

[HuckingFuge]

Sprint Training or what Romaleos suggested.

 

[Ozzy619]

Ozzy, check out the workouts on Crossfit dot com. Stay away from the hero WODs, those take 45min-1hr+ to complete. Most workouts can be done in your garage if you have bar, bumper plates and pull up bar.

Right on man I will. You've been giving alot of good feed back since you came to Meso. Good to see people that are knowlegable anout stuff other that aas. Keep posting good shit.

 

[romaleos]

Right on man I will. You've been giving alot of good feed back since you came to Meso. Good to see people that are knowlegable anout stuff other that aas. Keep posting good shit.

I am surprised there aren't a lot of S&C guys to be found on any aas board. Closest thing i see to sports performance in such places is Powerlifting/Strongman athletes.

I guess with the stigma and anti doping organizations, most athletes and those that work with them would rather stay in the shadows. You would think with how proliferated PEDs are in pro sports there would be more info out there. After all my searching, it's slim to none when it comes to aas and maximizing athletic potential.

Anyway, glad I could help a little.

 

[weighted chinup]

I am surprised there aren't a lot of S&C guys to be found on any aas board. Closest thing i see to sports performance in such places is Powerlifting/Strongman athletes.

I guess with the stigma and anti doping organizations, most athletes and those that work with them would rather stay in the shadows. You would think with how proliferated PEDs are in pro sports there would be more info out there. After all my searching, it's slim to none when it comes to aas and maximizing athletic potential.

Anyway, glad I could help a little.

I have learned a lot from you as well, I do hope you stick around and continue to post.

S&C guys are almost non existent these days, and even less so on the steroid boards. Honestly I don't think as many people these days who are online and into BB'ing are reading the info/books/training athletes, it seemed to be discussed a lot more online years ago, but I'm guessing the really smart S&C guys got bored of the boards or started making money off their knowledge and left.

Its a damn shame, there is an ass load of knowledge in the SC world that is applicable to BB'ing (love me some dual factor training) and getting strong as fuck, but I don't feel like reading huge S&C books written by some legendary Russian coach, especially since a lot of that info is intended for oly lifters, vert athletes, sprinters, etc). A lot of it is just on a whole other level, its obvious some of these books are intended for very serious athletes / coaches.

Which is a shame, we really need more guys who are familiar with this stuff....some of that information is excellent and would really benefit me as well as many others when it comes to getting as strong as you possibly can.

Some of the smartest guys I have ever seen give training advice were guys who were familiar with S&C but also had their own theories and opinions backed up by personal experience and what they have seen in their own athletes...people like that would consistently put out some of the best info I have ever come across.

 

[romaleos]

I'll stick around and contribute as much as I can. I go to the NSCA NatCon every year since I got my CSCS and I would say there are a ton of legit S&C coaches out there from high school all the way to the pros. Super smart people when it comes to human performance.

But when it came to aas, it's very hush hush or wink wink. It's like come on guys? Really? I guess if society still thinks it's cheating even though everyone is doing it, we will never see it accepted or legalized.

Anyway, what is this thread about again? Oh right cardio. Now if you wanna do cardio correctly then you need to focus of developing phosphagenic and glycolitic energy pathways primarily and the oxidative secondarily.

This is the key to preserving lean mass while burning calories.

 

[weighted chinup]

I'll stick around and contribute as much as I can. I go to the NSCA NatCon every year since I got my CSCS and I would say there are a ton of legit S&C coaches out there from high school all the way to the pros. Super smart people when it comes to human performance.

But when it came to aas, it's very hush hush or wink wink. It's like come on guys? Really? I guess if society still thinks it's cheating even though everyone is doing it, we will never see it accepted or legalized.

Anyway, what is this thread about again? Oh right cardio. Now if you wanna do cardio correctly then you need to focus of developing phosphagenic and glycolitic energy pathways primarily and the oxidative secondarily.

This is the key to preserving lean mass while burning calories.

Oh for sure, S&C guys are definitely out there in numbers (I should have been more specific in my other post, I find they are almost non existent on the bb;ing boards) , but the amount of guys familiar with SC on Bodybuilding boards and AAS boards is very small and seems to only be getting smaller....

Pretty weird, I get why coaches who are making money would want to avoid association to the boards, but it seemed like even a few years ago the amount of hobbyist S&C guys posting on BB'ing boards is WAY higher than it is today.

I always felt that the quality of BB'ing training info online has only gotten worse the past few years...maybe the two are related lol

 

[Millard]

I am surprised there aren't a lot of S&C guys to be found on any aas board. Closest thing i see to sports performance in such places is Powerlifting/Strongman athletes.

I guess with the stigma and anti doping organizations, most athletes and those that work with them would rather stay in the shadows. You would think with how proliferated PEDs are in pro sports there would be more info out there. After all my searching, it's slim to none when it comes to aas and maximizing athletic potential.

Anyway, glad I could help a little.

Bodybuilding forums are generally filled with people who rely heavily on AAS and commercial sports supplements. They spend 10x as much time learning about steroids and supplements than they do learning about training. Now if were more receptive to training knowledge and spent 10x learning about training, maybe S&C experts would be more interested in helping.

It's unfortunate. What I'd like to see is well-thought out training protocols that strategically incorporate AAS specificially to make the program more effective rather than creating the "ideal" AAS cycle first and then adding the training.

 

[weighted chinup]

Bodybuilding forums are generally filled with people who rely heavily on AAS and commercial sports supplements. They spend 10x as much time learning about steroids and supplements than they do learning about training. Now if were more receptive to training knowledge and spent 10x learning about training, maybe S&C experts would be more interested in helping.

It's unfortunate. What I'd like to see is well-thought out training protocols that strategically incorporate AAS specificially to make the program more effective rather than creating the "ideal" AAS cycle first and then adding the training.

I think part of the issue is the amount of poor quality information spread by the bodybuilding / fitness / supplement industry has really made people a lot less receptive of what the S&C world has to say about things like workout frequency, volume, recovery. Even though the methods used by S&C coaches consistently create champions in a large variety of sports..

A lot of the stuff in S&C books goes against the grain of what is commonly accepted in bodybuilding. How often do you hear guys talking about how important recovery is and how prevalent and damaging over training is, whereas a S&C coach might suggest an advanced / strong athlete to use dual factor training to build lots of fatigue with lots of volume & frequency, followed by a brief deload. Most bros on BB'ing / steroid forums would probably not be receptive to such an idea...

Another issue is using some famous person, or a pros physique to justify a certain style of training and dieting. This can backfire easily, people at that level are outliers, and you can't use their success with certain methods as proof that those methods will put on the most size the fastest. A guy who is disgustingly strong and on a tonne of drugs can probably train with relatively low frequency, but someone who is far weaker and on much less drugs might benefit from a higher frequency routine.

It really is a shame, so many guys are very smart when it comes to AAS, and outside of the AAS community there are a tonne of guys who are experts on S&C materials...I would like to see these two groups come together and give us the good quality BB'ing training info that seemed to be readily available and actively discussed years ago.

 

[romaleos]

I always felt that the quality of BB'ing training info online has only gotten worse the past few years...maybe the two are related lol

No knock on bb because it is a sport, but in the spectrum of human performance and sports science it is pretty low on the totem pole. Hypertrophy adaptations are easier to elicit than the neuromuscular from a theoretical standpoint.

Case in point. How do I get swole? Do a lot of reps. How do I jump higher? Take baseline performance metrics, assess movement patterns, develop periodized program to address imbalances and movement faults based upon training age, motivation and athlete buy in, retest performance metrics, did athlete jump higher? Then back to the drawing board.