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  • Posted On: 04-16-18, 11:16 am (EDT) #1

    To Cardio or NOT to cardio????

    April 16, 2018, 11:16 am

    As a newbie to actually wanting to put on muscle (against years of being lean and'skinny' from running)...local PT in gym said 'eat more and NO cardio'...yet all the plans/routines here add the cardio - in the push/pull for example is the circuit stuff..

    Was told 'build muscle first and THEN shred fat'...yes or no???

  • Posted On: 04-16-18, 12:38 pm (EDT) #2

    To Cardio or NOT to cardio????

    April 16, 2018, 12:38 pm
    Posted by: Robf76

    As a newbie to actually wanting to put on muscle (against years of being lean and'skinny' from running)...local PT in gym said 'eat more and NO cardio'...yet all the plans/routines here add the cardio - in the push/pull for example is the circuit stuff..

    Was told 'build muscle first and THEN shred fat'...yes or no???

    If your goal is to gain muscle cardio is not need although it has its benifits and if not done excessivley then it will not hinder muscle gain. Supersets or Tri sets associated in Circuits are a great form of cardio but if you are eating properly don't worry about not building muscle. Plus the workout is great for helping fatigue your muscles faster. Just remember you heart will be working harder pumping more blood throughout the body. I would say don't stress about the cardio, if you are eating in a surplus and lifting at least 65%-85% of your 1RM you will build muscle.

     

     

  • Posted On: 04-16-18, 12:54 pm (EDT) #3

    To Cardio or NOT to cardio????

    April 16, 2018, 12:54 pm
    Posted by: Adawg38

    If your goal is to gain muscle cardio is not need although it has its benifits and if not done excessivley then it will not hinder muscle gain. Supersets or Tri sets associated in Circuits are a great form of cardio but if you are eating properly don't worry about not building muscle. Plus the workout is great for helping fatigue your muscles faster. Just remember you heart will be working harder pumping more blood throughout the body. I would say don't stress about the cardio, if you are eating in a surplus and lifting at least 65%-85% of your 1RM you will build muscle.

     

     

    Thanks for the reply - This is all new ground to me...am 6ft and now 83kg, but for years sat at 70kg as did long distance running so ALL cardio and no weights (maybe light to tick over)...so now want to flip things to how was in late teens (90kg and alot more defined).  Still struggling to eat nearly enough food though so am in huge deficits

  • Posted On: 04-17-18, 7:23 am (EDT) #4

    To Cardio or NOT to cardio????

    April 17, 2018, 7:23 am
    Posted by: Robf76

    As a newbie to actually wanting to put on muscle (against years of being lean and'skinny' from running)...local PT in gym said 'eat more and NO cardio'...yet all the plans/routines here add the cardio - in the push/pull for example is the circuit stuff..

    Was told 'build muscle first and THEN shred fat'...yes or no???

    I agree with Aaron. It's not needed, but it is good to have, especially when you're looking to keep your muscle gains lean. I suggest doing it 2 times a week if you can, but focus more on HIIT rather than LISS. You only need 15-20 minute HIIT sessions and doing that twice a week is more than enough along with your training (and if you are doing the PPL, the circuits are classed as HIIT so you wouldn't need to do extra cardio on top of those circuits).

  • Posted On: 04-17-18, 9:21 am (EDT) #5

    To Cardio or NOT to cardio????

    April 17, 2018, 9:21 am
    Posted by: Scott_Herman

    I agree with Aaron. It's not needed, but it is good to have, especially when you're looking to keep your muscle gains lean. I suggest doing it 2 times a week if you can, but focus more on HIIT rather than LISS. You only need 15-20 minute HIIT sessions and doing that twice a week is more than enough along with your training (and if you are doing the PPL, the circuits are classed as HIIT so you wouldn't need to do extra cardio on top of those circuits).

    Thanks Scott, I've just started the Pull/Push program so o0nwards and upwards

  • Posted On: 04-24-18, 12:46 am (EDT) #6

    To Cardio or NOT to cardio????

    April 24, 2018, 12:46 am
    Posted by: Robf76

    Thanks Scott, I've just started the Pull/Push program so o0nwards and upwards

    Awwww yeah!! Hope you are enjoying it Rob! πŸ™Œ πŸ‹ πŸ’ͺ 

  • Posted On: 04-24-18, 6:39 am (EDT) #7

    To Cardio or NOT to cardio????

    April 24, 2018, 6:39 am

    Yeah it’s great - though embarrassingly lightbwieghts :-/

  • Posted On: 04-24-18, 11:46 pm (EDT) #8

    To Cardio or NOT to cardio????

    April 24, 2018, 11:46 pm
    Posted by: Robf76

    Yeah it’s great - though embarrassingly lightbwieghts :-/

    Don't worry about that too much. You build muscle by breaking it down and with volume, not just heavy weights. As long as you are pushing yourself, then you are doing things right!

  • Posted On: 04-25-18, 5:24 pm (EDT) #9

    To Cardio or NOT to cardio????

    April 25, 2018, 5:24 pm
    Posted by: Scott_Herman

    Don't worry about that too much. You build muscle by breaking it down and with volume, not just heavy weights. As long as you are pushing yourself, then you are doing things right!

    Thanks Scott - good to know!! πŸ’ͺ🏻

  • Posted On: 04-26-18, 12:06 am (EDT) #10

    To Cardio or NOT to cardio????

    April 26, 2018, 12:06 am
    Posted by: Robf76

    Thanks Scott - good to know!! πŸ’ͺ🏻

    Happy to help @robf76!! Train hard brotha! πŸ‹ 

  • Posted On: 04-26-18, 7:41 am (EDT) #11

    To Cardio or NOT to cardio????

    April 26, 2018, 7:41 am
    Posted by: Scott_Herman

    Happy to help @robf76!! Train hard brotha! πŸ‹ 

    Thanks - never done ‘weights’ before so when I’m struggling with a 20kg/44lbs bench press and everyone looking...to think ‘hmmm what will it be like in 4months, 1 year etc’ is hard when everyone is p***ed you’re taking up ‘their’ space!!

  • Posted On: 04-27-18, 6:22 am (EDT) #12

    To Cardio or NOT to cardio????

    April 27, 2018, 6:22 am
    Posted by: Robf76

    Thanks - never done ‘weights’ before so when I’m struggling with a 20kg/44lbs bench press and everyone looking...to think ‘hmmm what will it be like in 4months, 1 year etc’ is hard when everyone is p***ed you’re taking up ‘their’ space!!

    Well all start somewhere man. You can't expect to go straight to 225lbs your first time trying weights 😊 I have no doubt that with the program you're following here on the site you will make amazing strength gains over time. Just keep consistent and work hard. The results will come!

     

    To anyone that doesn't like you using 'their' space.. they shouldn't even be in the gym if they can't leave their ego at the door. If they were real lifters they would be helping and encouraging you.

  • Posted On: 04-27-18, 1:14 pm (EDT) #13

    To Cardio or NOT to cardio????

    April 27, 2018, 1:14 pm
    Posted by: Scott_Herman

    Well all start somewhere man. You can't expect to go straight to 225lbs your first time trying weights 😊 I have no doubt that with the program you're following here on the site you will make amazing strength gains over time. Just keep consistent and work hard. The results will come!

     

    To anyone that doesn't like you using 'their' space.. they shouldn't even be in the gym if they can't leave their ego at the door. If they were real lifters they would be helping and encouraging you.

    Thanks Scott - as a newbie you think maybe I’m breaking some etiquette...but went in today, ‘Leg Day’ today...takes me 2 hours to get through - but watched one of your videos ages ago - put earphones on, block everything out and get on with !!! Feels great πŸ’ͺπŸ»πŸ‘πŸ»

  • Posted On: 04-28-18, 12:15 am (EDT) #14

    To Cardio or NOT to cardio????

    April 28, 2018, 12:15 am
    Posted by: Robf76

    Thanks Scott - as a newbie you think maybe I’m breaking some etiquette...but went in today, ‘Leg Day’ today...takes me 2 hours to get through - but watched one of your videos ages ago - put earphones on, block everything out and get on with !!! Feels great πŸ’ͺπŸ»πŸ‘πŸ»

    That's it Rob! Music on, world off, and you're just focused on being in the gym and getting your workout in πŸ’ͺ I don't think you're breaking any etiquette if you are training hard!

  • Posted On: 04-28-18, 7:14 am (EDT) #15

    To Cardio or NOT to cardio????

    April 28, 2018, 7:14 am
    Posted by: Scott_Herman

    That's it Rob! Music on, world off, and you're just focused on being in the gym and getting your workout in πŸ’ͺ I don't think you're breaking any etiquette if you are training hard!

    Thanks Scott - even getting my wife to sign up for workouts too ...better than any advice local PTs are giving!!! Ps we also follow on Instagram too πŸ’ͺ🏻

    With the 7,7,6,4,3...it takes time and strict with rest times etc...still taking about 2hr...that usual?? PT at gym had been watching and couldn’t believe the amount I was doing!!!! Hahaha

  • Posted On: 04-30-18, 12:40 am (EDT) #16

    To Cardio or NOT to cardio????

    April 30, 2018, 12:40 am
    Posted by: Robf76

    Thanks Scott - even getting my wife to sign up for workouts too ...better than any advice local PTs are giving!!! Ps we also follow on Instagram too πŸ’ͺ🏻

    With the 7,7,6,4,3...it takes time and strict with rest times etc...still taking about 2hr...that usual?? PT at gym had been watching and couldn’t believe the amount I was doing!!!! Hahaha

    Oh that is awesome Rob! Thanks so much for the support man it really means a lot, I hope you both enjoy all of the content 😊 Yeah that first set with the reverse pyramid will take the longest, but with all of the other rest periods being super short, it should only take you around 90 minutes to do the entire workouts.

     

    If it is taking you longer, make sure number one that you're sticking to the rest periods, and then if you need to, superset some exercises to save time. But 2 hours isn't bad when you hit so many muscle groups, and keep in mind at least 15 minutes of that is spent resting between those first reverse pyramid sets.

  • Posted On: 04-30-18, 5:38 pm (EDT) #17

    To Cardio or NOT to cardio????

    April 30, 2018, 5:38 pm
    Posted by: Scott_Herman

    Oh that is awesome Rob! Thanks so much for the support man it really means a lot, I hope you both enjoy all of the content 😊 Yeah that first set with the reverse pyramid will take the longest, but with all of the other rest periods being super short, it should only take you around 90 minutes to do the entire workouts.

     

    If it is taking you longer, make sure number one that you're sticking to the rest periods, and then if you need to, superset some exercises to save time. But 2 hours isn't bad when you hit so many muscle groups, and keep in mind at least 15 minutes of that is spent resting between those first reverse pyramid sets.

    Thanks πŸ’ͺπŸ»πŸ‘πŸ» I’ll need to google superset lol !! I don’t/haven’t seen anyone going this stuff - just 3 sets of 10 seems to be standard, so I’m there ages in comparison.

    is it ok if stuck for time to do it split, half in a.m and rest P.m?

  • Posted On: 05-01-18, 12:44 am (EDT) #18

    To Cardio or NOT to cardio????

    May 1, 2018, 12:44 am
    Posted by: Robf76

    Thanks πŸ’ͺπŸ»πŸ‘πŸ» I’ll need to google superset lol !! I don’t/haven’t seen anyone going this stuff - just 3 sets of 10 seems to be standard, so I’m there ages in comparison.

    is it ok if stuck for time to do it split, half in a.m and rest P.m?

    A superset is performing two exercises back-to-back. So it might be like a dumbbell chest press and a tricep pushdown. You do your dumbbell bench press reps, then go straight to the cable machine and do your pushdown reps, and then you take your 60 second rest period.

     

    Doing 3 sets of 10 can work to an extent, but generally you will see even better results by pushing through more sets of exercises to really achieve that muscle breakdown. Even Arnold was an advocate of doing at least 4-5 sets on an exercise to actually get the most out of it.

     

    And yes you can split the workouts up into two different workouts on the same day!

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