work out routine
Out of context: Reply #15
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- Point50
Well, the key words you threw out were "strenghth" and "cardio"... I'd sum it up like this:
• Strength- low reps, heavy weights. My tried and true routine is to perform your basic movements (chest, squats, deads, pullups) at high weight for 3-4 sets of 3-6 reps each set. Once you're hitting 5-6 reps consistently thru every set, it's time to raise your weight and start the struggle over; get a spotter! . Split these days up; it will be tough if not impossible to thoroughly strength train two major body parts in the same day or workout. Always perform your basic strength building compound movements at the beginning of the workout. The rest of the workout can be isolation movements, supporting muscle groups or polishing exercises (a.k.a- 21's, cable movements, etc.).
• Cardio- I'm not sure what you really mean by cardio... fat burn or cardiovascular training. Personally, I'd keep probably just alternate or mix these up. On your squat or deadlift days I'd just do a fat burn exercise for about 20 or 30 minutes. On other days maybe work in some interval training, spin class, sprint work etc. You will burn an amazing amount of calories with your strength training if you do it right.
• Eat Right- this will dictate how you perform when it counts. Establish a schedule and stick to it. Don't let catabolism set in.
• Sleep- get it.
- funny, I've always heard opposite. high reps/less heavy weights. Must be toning vs. bulk?monkeyshine
- If you want to get strong and lift heavy weight you have to lift heavy weight.Point5
- great tips, thanksLlyod