full body workout and cardio every other day?
- Thread starter ank
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dont do flys.
your not arnold.
do basic comounds....flatbench...dips
unless your advanced...but then why would you be asking this
you have to be carefull doing every other day full body. your body needs AT LEAST 48 hours to repair muscles. when you are always giving your body the minimal rest time, it will get worn out quick. stick some more rest days in when needed.
your not arnold.
do basic comounds....flatbench...dips
unless your advanced...but then why would you be asking this
you have to be carefull doing every other day full body. your body needs AT LEAST 48 hours to repair muscles. when you are always giving your body the minimal rest time, it will get worn out quick. stick some more rest days in when needed.
That is true and not true at the same time. It depends on what your workout is doing. I have been alternating lifting and cardio for years. Also, during some cycles, lifting and cardio in the same day > everyday. Depends on what you are doing.
I don't find the bench press to be useful at all. I'm not a bodybuilder. If you are a bodybuilder, the bench is ok (not great, ok), but you should be careful with all that cardio. It will inhibit your bulking.
I think its safe to say that bench press has some useful value even if you aren't a bodybuilder..
if you are doing fullbody with challenging compounds at moderate/challenging intensity every other day with cardio on off days chances are you will get worn out soon. a fullbody work your entire body-duh. and if you give your body minimal rest time every time you workout, its not good news.
bench is definetly useful. you dont have to be a bodybuilder to benefit from bench press...
cardio will not inhibit your gains majorly as long as you are eating a suruplus
You are incorrect on all counts.
You CAN do a full body workout while alternating cals and not overtrain.
Bench press > I didn't say the bench was horrible. However, it is not the best exercise by far as far as presses go. The muscle recruitment is much lower than say the side press. They don't even compare. I would not recommend bench press to any athlete I know, it's better for your shoulder to recruit more muscles and tendons doing a compound movement.
Cardio > Your comment is completely incorrect here. Muscles don't work that way. The more endurance work you do cardio wise, the more your muscles will change to adapt to that format. Your body will adapt to whatever stimuli you put it through. There are many different kinds of muscle fibers, not just one...and they all behave/react differently. There are type 1 > slow twitch, type 2a > fast twitch and type 2b > fast twitch.
Please don't be offended that I corrected you, that is not my intention.
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im not sure i understand why doing cardio will stop his strength and muscle gains. i have heard of people who try to improve both their cardio performance and their strength training performance and their bodies adapt to the cardio (slow twitch) better and neglects improvement and strenght and muscle gains.
but if one wishes to maintain their cardio performance level and bulk, i really do not see why he cant do cardio on off days to maintain as long as the surplus is there and adequate rest...can you explain please?
Realistically, you can train both. What you have to do is cycle them on and off. If you are in a bulking cycle, endurance training would inhibit what your muscles are trying to accomplish while bulking. Your muscle fibers will be given conflicting signals to adapt to. However, you can do a speed phase while bulking and not hurt your gains. Some people call this cardio still, but it's not. Running short sprints, hillwork, weighted or resistance speedwork develops power in the type 2 fibers just like any power/bulking phase.
If you want to work on endurance (type 1 fibers) then a simple moderate intensity resistance workout (maintenance) compliments that better. Two different phases.
Noting says you can't do both, but why would you. Train smarter.
If you want to work on endurance (type 1 fibers) then a simple moderate intensity resistance workout (maintenance) compliments that better. Two different phases.
Noting says you can't do both, but why would you. Train smarter.
yea. i never do cardio while im bulking anyway.
thats funny. because wrestlers do cardio everyday and get extremely strong at the same time.
thats funny. because wrestlers do cardio everyday and get extremely strong at the same time.
I would never train for strength/hypertrophy while training for endurance. However, I think general cardiovascular conditioning is good any time. And I don't think anyone in this thread was suggesting anyone trains for strength/hypertrophy while marathon training with endurance.
Chances are if you're doing bench press and flies, you're not doing a real full body workout.
Cardio is such a general term. Im confused as to what exactly you two are debating, since it sounds like you may be referring to anaerobic conditioning at one point.
Cardio is such a general term. Im confused as to what exactly you two are debating, since it sounds like you may be referring to anaerobic conditioning at one point.
So short timed sprints, and say sled drag fall into type 2 fibers, which wont hurt my bulk, but just running a few miles will which falls into type 1 fibers will? im just looking for a cardio routine so im not dying once football rolls around.
You can run while bulking, but not distance. Indian sprints would be your best bet. 1 or 2 miles is fine. The best for an athlete would be to cycle like I said. Do a bulking phase for strength, power and possibly anaerobic threshold training, then an endurance phase for stength endurance and aerobic endurance. A cycle can be as short as 3 weeks to a month. Then, its best to change it up anyway. Whether you stay on a certain cycle or not, try and change up as much as possible to keep your body adapting.
Indian sprints, or fartlek, is where you are jogging, then you sprint to an object you see in the distance. Once you reach that object you slow back down into a slow jog - recovery. Then once your heart rate drops, sprint to something else. You don't actually have to sprint for time, just try and push yourself within reason. Wearing a heart rate monitor is a good way to find the sprint/recovery points during the run. Don't forget to cool down jog back (important) and stretch after (you'll need it).
The fartlek is just more fun than a boring sprint session on a track, and you can do it with a partner.
Look here
The fartlek is just more fun than a boring sprint session on a track, and you can do it with a partner.
Look here
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Make sure to incorporate some dynamic stretching.
I just do a . Time saving! 