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Author Topic: 5 days of trainin, 5 days of cardio - please evaluate  (Read 1441 times)
240 is Back
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« on: May 13, 2007, 10:24:28 AM »

C= Cardio
W= weights

F- CW
S- C
S- CW
M- C
T- CW
W- W
T- W

How would you adjust this?  Friday is leg day, which means I have two non-cardio days before that.  Legs are well rested for friday.  Thanks!
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« Reply #1 on: May 13, 2007, 10:36:12 AM »

C= Cardio
W= weights

F- CW
S- C
S- CW
M- C
T- CW
W- W
T- W

How would you adjust this?  Friday is leg day, which means I have two non-cardio days before that.  Legs are well rested for friday.  Thanks!
F-W
S-Rest
S-W
M-C
T-W
W-C
T-C or W, or possibly rest.

I think lifting three times a week is what would work best for most people, if they trained hard enough.

Get in, train hard as hell, and then get out and grow.

Do cardio on most of the off days.

-Hedge
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« Reply #2 on: May 13, 2007, 10:39:09 AM »

thanks hedge

I simply do not respond to 3-day a week, heavy training.  I did it for years and developed a bulkier look (remember my starting line was 5"10, 125 pounds at age 25 and a horrible frame) but zero shape or definition.  I just got thicker and frumpier.

Since making myself train 5 days a week (even if it's only 25 minutes for shoulders one day, or 45 minutes for legs another day), I finally have some shape coming thru.  My shoulders look round for the first time ever, having their own day.
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« Reply #3 on: May 13, 2007, 10:46:37 AM »

thanks hedge

I simply do not respond to 3-day a week, heavy training.  I did it for years and developed a bulkier look (remember my starting line was 5"10, 125 pounds at age 25 and a horrible frame) but zero shape or definition.  I just got thicker and frumpier.

Since making myself train 5 days a week (even if it's only 25 minutes for shoulders one day, or 45 minutes for legs another day), I finally have some shape coming thru.  My shoulders look round for the first time ever, having their own day.

You developed the bulky look, not because of the training. But because of the diet.

That much is evident.

My point is, train hard as hell (sometimes), but rest plenty in between. Training more often won't change the shape of your physique.

That's all part of the diet, the caloric intake and such.

If you're only in the gym for a short time each workout, that may save you from overtraining though, and keep your gains up.

-Hedge
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« Reply #4 on: May 13, 2007, 10:50:48 AM »

you're dead right about the diet.  thanks man.

How would you split the 3 days.

1) Chest/Tri/

2) back/Biceps/Sh

3) Legs

?



I admit I cannot keep the pace up (5 cardio, 5 weights) a week, even though my arnold encyclopedia recommended it.  (I've been reading it for 30 minutes every day on the stepper).  So a reduction will have to come somewhere, and since I am cutting then adding, I don't want to sacrifice the cardio.
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« Reply #5 on: May 13, 2007, 11:38:01 AM »

If you're not doing prolonged lifting on any days, i don't think 5 days of both is too much at all, plus the body acclimates to it. The only thing that might eventually make it a grind is the 7-day a week thing; in future the same idea could be used by combining more onto the same days and taking a rest day or two a week.
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« Reply #6 on: May 13, 2007, 11:47:29 AM »

you're dead right about the diet.  thanks man.

How would you split the 3 days.

1) Chest/Tri/

2) back/Biceps/Sh

3) Legs

?



I admit I cannot keep the pace up (5 cardio, 5 weights) a week, even though my arnold encyclopedia recommended it.  (I've been reading it for 30 minutes every day on the stepper).  So a reduction will have to come somewhere, and since I am cutting then adding, I don't want to sacrifice the cardio.

Something like this:

Workout 1 Fri:

Legs/Abs

Workout 2 Sun:
Back/Chest

Workout 3 Tue:
Biceps/Triceps/Abs


If you want, you can split up this into a four-split the weeks you feel like you need to get in the gym quick, and get out.

Just do like this:

wk1: legs
wk2: back
wk3: chest
wk4: arms

Make sure to do abs on twice of those workouts, eg wk1 and 3.

It's not that hard, when you look at it.

Good luck.

-Hedge
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« Reply #7 on: May 13, 2007, 12:07:16 PM »

cool, thanks.

On the chest/back thing - Do you do 10 sets for chest, then 10 sets for back?

or superset?
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« Reply #8 on: May 13, 2007, 12:25:22 PM »

cool, thanks.

On the chest/back thing - Do you do 10 sets for chest, then 10 sets for back?

or superset?

Well, I can't really tell you how many sets to do.

But how about something like this:

Chest/Back workout

week1
Benchpress 4*6-8
Incline Flies 2*8
Cable Cross 2*8

Deadlifts 2*8
Stiff leg deadlifts 2*8
DB rows 2*8
Pulldowns 2*8 (curl grip, shoulder width)

week2
Incline benchpress 4*6-8 (slight incline, 20-30 degrees only)
Flat DB presses 2*8
Cable Cross 2*8

Good Mornings 2*8 OR Hyperextensions, holding weight plates, (still 2*8 )
Stiff leg deadlifts 2*8
BB rows 2*8
Pulldowns 2*8 (Close Grip)

Alternate between week 1 and 2 for varation, both physical and mental.

-Hedge
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« Reply #9 on: May 14, 2007, 11:37:52 AM »

cool, i will try that, thanks.

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« Reply #10 on: May 14, 2007, 11:43:53 AM »

cool, i will try that, thanks.



Try it for three-four weeks, stick with it at least that long.

Don't jump on any other training routine, or training tips.

If you don't like it after those weeks, go for something else.


But my point is, you have to committ yourself to something. Really give something a real chance.

Then, after awhile, evaluate. And perhaps discard, or hopefully, keep.

Keep what worked, drop what didn't.

But don't be like certain members, who picks up 10's of advices for just about every workout.

Believe in yourself.

-Hedge
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« Reply #11 on: May 14, 2007, 12:30:56 PM »

240

I had the same problem workouts trailing off or leaving out cardio.


If you can train 5 times a week it simply becomes a habit that is factored inot your day without thinking.

I train weights 5 times a week, brief intense workouts, and do cardio 5 times a week straight after.

it's so easy as ta would say, it really is a piece of piss training like that, just mt 2 cents but developing the habit makes life a lot easier.

I don't have kids though so i'm sure that makes a big difference


ta ta
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« Reply #12 on: May 14, 2007, 05:15:08 PM »

thanks for taking the time to write that out, hedge!


I don't have kids though so i'm sure that makes a big difference

IMO that was just an excuse.  If I have time to argue politics on getbig or crank one out in the shower, I have time for 20 min cardio lol... priorities are everything. I just bypassed the MD radio show for 45 min cardio.
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« Reply #13 on: May 14, 2007, 07:04:54 PM »

Something like this:

Workout 1 Fri:

Legs/Abs

Workout 2 Sun:
Back/Chest

Workout 3 Tue:
Biceps/Triceps/Abs


If you want, you can split up this into a four-split the weeks you feel like you need to get in the gym quick, and get out.

Just do like this:

wk1: legs
wk2: back
wk3: chest
wk4: arms

Make sure to do abs on twice of those workouts, eg wk1 and 3.

It's not that hard, when you look at it.

Good luck.

-Hedge

I do a 4 day split like that but do arms shoulders the same day.
day 1- chest
      2-back
      3-cardio
      4-legs
      5-shoulders+arms
      6-cardio
      7-rest or light cardio

since i'm cutting ill add cardio on most days besides 7, but i do it at a seperate time, also i'll switch back and chest days ever other week.
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« Reply #14 on: May 15, 2007, 02:43:03 PM »

240 I thought you were doing max-ot?  that routine isn't working for you?  have you tried the max-ot cardio? 
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« Reply #15 on: May 15, 2007, 05:28:36 PM »



If you can train 5 times a week it simply becomes a habit that is factored inot your day without thinking.

I train weights 5 times a week, brief intense workouts, and do cardio 5 times a week straight after.

it's so easy as ta would say, it really is a piece of piss training like that, just mt 2 cents but developing the habit makes life a lot easier.

ta ta

Exactly
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