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2003/11/30, 05:57 PM
Based on so many suggestions here, I finally figured that many Irishmen can't be wrong (aye, and the lassies too) and I moved cardio to the end of my routine.
Now, as most of you know, a routine, by the nature of it's meaning, is repetitive. It's hard to break a routine that has become habit. But I tried, and tried, and won.
At first, I thought, "Well, those people might do cardio after, but I've always done it before, and I'm fine." But I wasn't fine. I wasn't gaining enough for my workload. And just as you suspected, the reason was that I was half-wasted by the time I picked up my first dumbell in the gym after doing my bread-n-butter 30mins on the high-intensity setting of the X-trainer (elliptical).
So, last week, I started doing 15mins on the x-trainer for warm-up, then heading right for the weights. My routine looks something like this:
1. 15 mins cardio, x-trainer
2. pull ups
3. dips
Basketball shooting; keep heart rate up
4. Leg press
5. cable row
Basketball, repeat
6. decline-bench abs w/35 lb. plate on chest
7. Various machines for lower and upper body
Basketball break
8. Finish up target muscles; e.g. biceps, triceps to exhaustion
Now, what I changed lastnight was to do 30 mins of cardio AFTER all that. It was exhausting! But I could tell I had more power for my routine, AND I feel sore for the first time in quite a while. That is a GOOD thing.
Thanks again for pushing the idea; CARDIO AFTER WEIGHTS!
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--There are no versions of the truth.--
Jeff Goldblum, Jurassic Park II
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2003/11/30, 06:00 PM
That routine was written with too much haste; I didn't even include my free weight work, but the concept stands. I do a basic circuit (constantly mixed up in order) to keep my heart rate up during the entire routine. Free weights are incorporated in every muscle group mentioned above except legs.
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--There are no versions of the truth.--
Jeff Goldblum, Jurassic Park II
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2003/11/30, 07:08 PM
you're nuts! lol ;-)
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2003/11/30, 07:16 PM
whats your goals? u trying to cut body fat or gain muscle size? cause thats alot of cardio work
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---andrew.......adversity causes some to break, but others to break records!
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2003/12/01, 12:58 AM
Lean gains only; I don't want to gain fat just to get some more muscle, and I am actually willing to sacrifice some muscle gain to make sure that I keep the ol' six-pack showing.
Yes, I am nuts, but only in a good way :D
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--There are no versions of the truth.--
Jeff Goldblum, Jurassic Park II
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2003/12/01, 03:19 PM
oh i see oh ok , ur opposite of me then lol i want as much muscle as possible lol, but i do care about the body fat i store i just watch more so the mucle gains, cause i get enough of that the fat will eventualy go away lol
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---andrew.......adversity causes some to break, but others to break records!
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2003/12/01, 03:50 PM
Hey whatever works; just remember when you start shedding fat you can lose muscle too...this game is not an easy one, huh?
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