Cardio + workout question

[dooie]

G'day guys so I just wanted to ask a few questions:

1. I do cardio before breaky, it's always a medium paced jog, how long should I run for before muscle deteriation occurs? (I know this may have a few variables, but would like to hear some preferences and also some scientific research about it also)

2. I am in a lean bulk phase, how much cardio should I be doing per week? I prefer before breaky, but would post workout be better for me?

3. Are there any exercises to focus/isolate the tear-drops?

Thanks guys!

[dooie]

I'd really like some help on this!

[manmanman]

I've heard front squats are good for the tear drops, that's just word of mouth tho unsure if it's actually true!

[Back In Black]

What's your current b/f level? Is your cardio for fitness or to burn a little fat whilst you bulk? Or both?

Leg extensions with toes puinting out always helped my teardrops. Toes pointing out generally help to work the inner thigh muscles more.

[dooie]

What's your current b/f level? Is your cardio for fitness or to burn a little fat whilst you bulk? Or both?

Leg extensions with toes puinting out always helped my teardrops. Toes pointing out generally help to work the inner thigh muscles more.

Body fat is around 11-12% cardio at the moment is to burn fat, but in Feb I will be doing cardio for fitness

[Back In Black]

At 11-12% I honestly wouldn't run if I was fasted unless you can keep your heart rate at 70% max. A fast walk would be preferable for about 40 mins, treadmill is best. You could always do it PWO on a treadmill as it's easier to maintain a steady heart rate.

When you start cardio for fitness I guess it depends how fit you want to be. But I would say at that stage you need to fuel your cardio. If I do cardio for fitness i do it either after lifting or on a seperate day 2 hours after a carb/pro meal.

[dooie]

At 11-12% I honestly wouldn't run if I was fasted unless you can keep your heart rate at 70% max. A fast walk would be preferable for about 40 mins, treadmill is best. You could always do it PWO on a treadmill as it's easier to maintain a steady heart rate.

When you start cardio for fitness I guess it depends how fit you want to be. But I would say at that stage you need to fuel your cardio. If I do cardio for fitness i do it either after lifting or on a seperate day 2 hours after a carb/pro meal.

I'll stop before breakfast from now on, I'll try the treadmill for a while.

The cardio for fitness will be my football pre-season training! So I'll need to be FIT! It's very hard to put on weight when playing AFL! Should I just eat like I would on a workout day, and eat around 45 mins! I reckon in one game I'd be burning around 1500 calories, probably more!

[t-gunz]

if you wnat to do cardio fair few times a week thats fine but you will need to up your cals to keep gaining muscle.

and playing that sport is intense so you will need a lot on training and game days

[Back In Black]

I'll stop before breakfast from now on, I'll try the treadmill for a while.

The cardio for fitness will be my football pre-season training! So I'll need to be FIT! It's very hard to put on weight when playing AFL! Should I just eat like I would on a workout day, and eat around 45 mins! I reckon in one game I'd be burning around 1500 calories, probably more!

If you need to fit switch it up, proper HIIT and also some higher intensity endurance. As t-gunz says, Fuel your workouts/games by taking in extra carbs before and also straight after for recovery. That should help with at least maintaining some size.

[FireGuy]

What's your current b/f level? Is your cardio for fitness or to burn a little fat whilst you bulk? Or both?

Leg extensions with toes puinting out always helped my teardrops. Toes pointing out generally help to work the inner thigh muscles more.

Thats complete "broscience". The angle of your toe either in or out has no effect on what muscle fibers in your quadriceps contract. All it's doing is adding a lot of extra torque on your knee. The knee is the fulcrum in the movement and remains stationary,the direction the toe is pointed has no effect on what happens above the joint.

I know you are attributing your tear drop development to doing them with your toes pointed out but I would propose it was just just from the movement itself.

[dooie]

if you wnat to do cardio fair few times a week thats fine but you will need to up your cals to keep gaining muscle.

and playing that sport is intense so you will need a lot on training and game days

If you need to fit switch it up, proper HIIT and also some higher intensity endurance. As t-gunz says, Fuel your workouts/games by taking in extra carbs before and also straight after for recovery. That should help with at least maintaining some size.

Thanks guys! While playing last season I still managed to put on 3 kilos, that's fat loss + muscle gain
It's alright I know how to get fit, I've been doing it for quite a while, just want to do it this year with losing a minimal amount of muscle!

Would you recommend McDonald's and shit food like this to keep my cals up during game and training days or keep eating as clean as possible?

[Back In Black]

Clean as possible. The leaner you get though, the easier u bruise!

[Back In Black]

Thats complete "broscience". The angle of your toe either in or out has no effect on what muscle fibers in your quadriceps contract. All it's doing is adding a lot of extra torque on your knee. The knee is the fulcrum in the movement and remains stationary,the direction the toe is pointed has no effect on what happens above the joint.

I know you are attributing your tear drop development to doing them with your toes pointed out but I would propose it was just just from the movement itself.

Actually I noticed a greater improvement in my teardrop and adductors when I started squatting with a wider stance and my toes pointed out.

[FireGuy]

Now we are talking about two different things. Altering your stance and posture when squatting can definitely effect which muscles in the leg are being targeted. You are also now talking about a compound movement and not working in a fixed plane of motion as you are with leg extensions. This allows us to change a variety of things allowing us to be target specific with the exercise.

[Back In Black]

Now we are talking about two different things. Altering your stance and posture when squatting can definitely effect which muscles in the leg are being targeted. You are also now talking about a compound movement and not working in a fixed plane of motion as you are with leg extensions. This allows us to change a variety of things allowing us to be target specific with the exercise.

Yeah, plus I move more weight with this stance, so I'm sure that helps too!

[dooie]

Now we are talking about two different things. Altering your stance and posture when squatting can definitely effect which muscles in the leg are being targeted. You are also now talking about a compound movement and not working in a fixed plane of motion as you are with leg extensions. This allows us to change a variety of things allowing us to be target specific with the exercise.

Any other tips/exercises then fireguy??

[auslifta]

For "teardrop" (vastus medialis?) front squats seem to hit them for me

[FireGuy]

Any other tips/exercises then fireguy??

Regular squat, hack squat and extensions are all great choices.