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S133003836
S133003836 g Cody Sheridan
45 Post(s)
45 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2017
Posted

How can you mix high intensity cardio into your weight lifting without overtraining if you are a beginner? Can you do cardio the day after weight lifting or will you be working those same muscles agian? can you build muscle with cardio or willl you lose most of your muscle?

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: S133003836

How can you mix high intensity cardio into your weight lifting without overtraining if you are a beginner? Can you do cardio the day after weight lifting or will you be working those same muscles agian? can you build muscle with cardio or willl you lose most of your muscle?

As a beginner you can do cardio without destroying your gains. You don't need to do heaps.. just 2-3, 15-20 minute HIIT sessions per week is great. Just do them after your weight training (either straight after or later in the day, yes you can do cardio on the same day you lift or the day after) and make sure you're eating enough to grow. That is the key for you as a beginner. You need FOOD to grow and if you are eating enough to be in a surplus after doing weight training AND cardio, then you're good to go. Thought about trying my Push/Pull/Legs program to make the most of those newbie gains too? http://muscularstrength.com/Full-Workout-Programs

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montana123
montana123 g Antonio Lopez
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2017
Posted
Posted By: Scott_Herman

As a beginner you can do cardio without destroying your gains. You don't need to do heaps.. just 2-3, 15-20 minute HIIT sessions per week is great. Just do them after your weight training (either straight after or later in the day, yes you can do cardio on the same day you lift or the day after) and make sure you're eating enough to grow. That is the key for you as a beginner. You need FOOD to grow and if you are eating enough to be in a surplus after doing weight training AND cardio, then you're good to go. Thought about trying my Push/Pull/Legs program to make the most of those newbie gains too? http://muscularstrength.com/Full-Workout-Programs

Hey!

 

Sorry for hijacking the thread! I hope it's not rude from me. Thanks for this Information Scott! I have one question: What about cardio after legs day? Is it safe to do HIIT after Legs day? Or should I rest those legs :)

 

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: montana123

Hey!

 

Sorry for hijacking the thread! I hope it's not rude from me. Thanks for this Information Scott! I have one question: What about cardio after legs day? Is it safe to do HIIT after Legs day? Or should I rest those legs :)

 

 

It's OK @montana123! You can do HIIT cardio after training legs.. but if you can.. I would do HIIT on a different day, haha. As long as you still eat enough and sleep enough it shouldn't have a major impact on your legs so it's really up to you :-)

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S133003836
S133003836 g Cody Sheridan
45 Post(s)
45 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2017
Posted

As a beginner, is it best to start out with compound movements or isolation movements? Does it matter?

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: S133003836

As a beginner, is it best to start out with compound movements or isolation movements? Does it matter?

Beginners should focus on compound movements primarily. Isolation exercises are good for "finishers". As a beginner, you not only have to learn proper lifting technique but also build a solid muscle framework to grow off of. Only compound lifts achieve this goal. They also work multiple muscles together which is how the body works in real life.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: S133003836

As a beginner, is it best to start out with compound movements or isolation movements? Does it matter?

@S133003836 John's on the money - compounds are king when you start out, but that doesn't mean you can't do isolation as well. The main thing would be that you do compounds primarily, and add in isolation in addition to that.. generally that's how you will always lift anyway.

 

I'd also suggest you start with dumbbells where you can - e.g. dumbbell bench press, so that you can work on your stabilizers from the get go. Try to avoid using the Smith Machine to do your compounds because that will take almost all of your stabilizer muscles out of the equation.

 

Have you thought about trying something like my PPL program? http://muscularstrength.com/Push-Pull-Legs

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S133003836
S133003836 g Cody Sheridan
45 Post(s)
45 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2017
Posted

As a beginner, is it best to just do a full body workout in one day or split it up and train a different muscle group each day?

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: S133003836

As a beginner, is it best to just do a full body workout in one day or split it up and train a different muscle group each day?

@S133003836 It's up to you really, whatever works best for how often you're going to be training. Ideally you want to get a bit more frequency in so you could do full body workouts, an upper/lower split or a PPL split.


How often are you going to be training?

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jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: S133003836

As a beginner, is it best to start out with compound movements or isolation movements? Does it matter?

Compound movements ar better as they build the foundation to which isolation exercises can be used to fine tune your physique.

 

When a beginner, you need to master the big moves - squats, deadlifts, benching, rowing, pull-ups, dips - to maximize muscle growth as well as train the CNS to learn to activate muscle fibers fast and efficiently to build strength. Doing mainly isolation exercises will not provide the type of full body stimulus needed for optimal growth that compound movements provide.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
S133003836
S133003836 g Cody Sheridan
45 Post(s)
45 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2017
Posted

Probably three times a week.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: S133003836

Probably three times a week.

OK so you could do PPL, and that would mean you really only get to train everything once a week. You could try that and see how it goes for you, or you could do something more like Upper/Lower/Full Body to get more frequency.

 

Try a few variations out and see what works best for you - if you feel like your DOMS last a while, a PPL program might be good for starters to get you used to training and give you adequate time to recover. There's one on the site if you want to check it out - http://muscularstrength.com/Push-Pull-Legs

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S133003836
S133003836 g Cody Sheridan
45 Post(s)
45 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2017
Posted

Should I lift as heavy as I can while still beging able to do the amount of reps in the PPL program and while still maintaining proper form? Or go even lighter and do more reps?

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: S133003836

Should I lift as heavy as I can while still beging able to do the amount of reps in the PPL program and while still maintaining proper form? Or go even lighter and do more reps?

Lift as heavy as you can for the given rep range while using proper form my bro - there's no point going into the gym if you're just going to go easy all the time right?! If you end up doing more reps you'll start moving more towards endurance, and while as a beginner you will see muscle gains to start with, in the long run the most you will get out of it is endurance training rather than hypertrophy.

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S133003836
S133003836 g Cody Sheridan
45 Post(s)
45 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2017
Posted

Okay great, I've seen just a few videos from your PPL program and noticed that you were using a barbell for some of the exercises. As a beginner, would it be okay to use dumbells instead?

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: S133003836

Okay great, I've seen just a few videos from your PPL program and noticed that you were using a barbell for some of the exercises. As a beginner, would it be okay to use dumbells instead?

You'd be better to use the dumbbells as a beginner bro, unless you don't have access to them? If you can use them I suggest you do though - dumbbells are best to work on your stability from the very start as a beginner, PLUS they will be more beneficial for maximal muscle growth! 💪 

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