Cardio question

[ripped4fsu]

What do you guys do for Cardio?! I am so bored with my usual routine.

Give me some fresh ideas... right now I rotate hitting the heavy bag and stairmaster

[doby48]

I am a cyclist so my primary cardio is cycling of course. But I also love the rowing machines.

[ripped4fsu]

ahhhh yes I love my bike but right now it gets dark too early. haven't thought of rowing... I'll watch the yard sales papers and see what's out there. do rowing machines use legs too or just arms and back?
thanks

~R

[doby48]

Yes rowing machines use your legs as well.

It gets dark too early to cycle outdoors now as well here and expecially living in a very rural area with snow and ice on the road, outdoor cycling is not safe either. I continue to cycle though by using my bike indoors on a trainer. This allows me to continue using my bike for the feel of it, not having to purchase a stationary bike, and also the trainer is so small you can put it in a closet during the seasons when you can ride outside. Plus in the winter months, I sometimes will watch a movie while on my bike too so that an added bonus

[Flexor]

Yes rowing machines use your legs as well.

It gets dark too early to cycle outdoors now as well here and expecially living in a very rural area with snow and ice on the road, outdoor cycling is not safe either. I continue to cycle though by using my bike indoors on a trainer. This allows me to continue using my bike for the feel of it, not having to purchase a stationary bike, and also the trainer is so small you can put it in a closet during the seasons when you can ride outside. Plus in the winter months, I sometimes will watch a movie while on my bike too so that an added bonus

Wow, identical situation to me. I cycle and run, and also use the trainer at this time of year because it gets dark by the time I get in after a hard day. I miss the scenery when I do that, so I just crank up the music, piss everyone else off and pedal away! The roads where I live are pretty dangerous unfortunately, that is what you get living close to London where everybody is always driving somewhere

[lilKimmy2]

I like to do jumping jacks for an hour straight, look how ripped i get!

[lilKimmy2]

oops, hehe j/k of course- try hiking or mountain climbing like im doing in my avatar, thats my absolute favorite!!!!

[Flexor]

I think its great we are getting some female members in the workout forum, welcome . Its good to have more opinions and advice here from different people

[lilKimmy2]

I think its great we are getting some female members in the workout forum, welcome . Its good to have more opinions and advice here from different people

[ripped4fsu]

Thanks for all the replies... nice to see the ladies jumping in!

but it only makes sense if you think about it. Chicks IMO seem to be more into the cardio than guys.

[spound]

I always walked on an invcline on the treadmill or did stairmaster. I always thought elliptical was wierd, and looked gay lol, but a friend got me to try it and shit, I burned more calories, and it felt easier, and it was more enertaining for real, that what I've been doing lately

[Flexor]

I always thought elliptical was wierd, and looked gay lol

Sometimes you gotta do what you gotta do

[lilKimmy2]

Thanks for all the replies... nice to see the ladies jumping in!

but it only makes sense if you think about it. Chicks IMO seem to be more into the cardio than guys.

well at least he doesn't stereotype women.....

[ODC0717]

I've always like the stair master as well. Running is cool, but my knees bug me on cement sometimes so I usually run on the treadmil which can be dumb. Sprints are always fun if you've got access to a track. Stair intervals if you've got a stadium for high school football games. I swam in high school myself so I do that sometimes too, although going back anad forth can be boring itself.

You could always do the horizontal poka

[doby48]

well at least he doesn't stereotype women.....

Yeah I was thinking the same thing

[steve0]

i find that if i use a certain peice of equipment my hear rate slows dramaticlly so i alternate between bike, eleiptical

[ripped4fsu]

well at least he doesn't stereotype women.....

Sorry, I meant it as a compliment I swear!

[lilKimmy2]

Sorry, I meant it as a compliment I swear!

Better Have, Our Biceps might be bigger than yours!! Haha, no worries, It's all in good fun
~LK

[doby48]

Sorry, I meant it as a compliment I swear!

Yeah figured as much, but really you are right that at most gyms the cardio area is almost all women and the free-weight area is almost all men, with machines being a pretty even mixture. I think those of us on this board are kind of against the traditional ...

Although I am a cyclist so cardio is pretty important, but strength training is still very important and many women (not those on this forum) do seem to forget that. So we'll let it go this time

[Flexor]

If all women were the same it would be a pretty boring planet. Fortunately some women are still able to think for themselves and go again the grain

Personally though I like the weak girls that only do cardio

[Warrior]

Try some German Body Comp or Wholistic type training with giant sets (like circuit trainnig) that alternate between 50-60%, 75% and 90% 1RM... they are brutal resistance routines that can make ya puke! But good for stimulating GH and leaning out...

I am going to give Poliquin's German Body Composition a shot... I need a change up as well... and never tried his GBC before...

Lactic Acid Training for Fat Loss
by Charles Poliquin

Whenever an athlete shows up at my training facility looking like he has spent the better part of the off-season camped in front of Krispy Kreme Donuts, I immediately put him on a program that incorporates short rest intervals.

Short rest intervals lead to an increased production of lactate, and an increase in lactate leads to dramatic increases in Growth Hormone, thus resulting in very significant losses of body fat.

This method is called the "German Body Composition" program, or GBC for short.

While many people in the field–TC included–have professed skepticism that the exercise induced GH release was sufficient enough to cause significant fat burning, my personal experience with scores of athletes confirms the effect.

Consider that the typical amount of GH that professional bodybuilders inject each day is actually a smaller amount than that released by the pituitary during lactate training! In fact, if the program is done correctly, GH production is 9 times normal–enough to make an army of dwarves grow tall.

While the original GBC program proved to be very popular for lay people and the average athlete, I often use an advanced version of GBC for elite athletes and super conditioned amateurs.

Not only does Advanced GBC lead to dramatic fat loss, but it is also quite effective in growing muscle and developing muscular endurance.

At first glance, the program seems easy, perhaps ridiculously so, but if done properly, it is anything but easy. When I first presented a version of it to the National Judo Team, they laughed.

I simply challenged them to do 3 circuits of the following:

12 squats (at 12RM)
Rest 60 seconds
12 chins (at 12RM)
Rest 60 seconds
12 deadlifts (at 12 RM)
Rest 60 seconds
12 dips (at 12 RM)

Despite their confidence, they only completed one circuit and promptly turned green.

The first time I tried it with Marty LaPointe from the Detroit Red Wings, we practically had to put him on the plane in a wheel chair.

The secret to making it effective, though, is choosing the correct resistance. In the version of advanced GBC training I am about to present, you must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM.

In other words, you must pick an exercise that will crush your spleen after 6 reps, after 12 reps, and after 25 reps. You should have one eye pop out of its socket upon completion of the last rep, whether it is 6 reps, 12 reps, or 25 reps.

The Advanced GBC Program

You will perform 2 exercises each training session using the following split:

Day One: Chest and Back
Day Two: Legs
Day Three: Off
Day Four: Shoulders and Arms
Day Five: Off
Repeat

The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns.

Here are some suggested movements, along with the prescribed rest periods.

Day One: Chest and Back

A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times

B1. 6 Weighted Chins
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Seated Cable Rows to Neck
Rest 2 minutes
Repeat 3 times

Day Two: Legs

A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Romanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

Day Three: Off

Day Four: Arms and Shoulders

A1. 6 Seated Dumbbell Presses
Rest 10 seconds
A2. 12 Seated Lateral Raises
Rest 10 seconds
A3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times

B1. 6 Dips or Close-Grip Bench Presses
Rest 10 seconds
B2. 12 Decline Barbell Extensions
Rest 10 seconds
B3. 25 Cable Pressdowns
Rest 2 minutes
Repeat 3 times

C1. 6 incline Dumbbell Curls
Rest 10 seconds
C2. 12 Standing Barbell Curls
Rest 10 seconds
C3. 25 Standing Pulley Curls

Rest 2 minutes
Repeat 3 times

Additional Notes:

• If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements.

• Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks.

• Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25.

• You must use the entire 2-minute rest period. If you do not, you might not be able to use sufficient weight (or complete the prescribed reps), thus affecting lactate production

• Doing fewer reps tha what is prescribed will not elicit enough lactate and consequently not produce enough GH.

• These workouts demand a high level of motivation, so you had better be on something like Biotest’s Spike to help you complete the workout.

Additional Notes Regarding Fat Loss

As a reader of Testosterone Nation, I am going to assume you are familiar with rudimentary rules of proper eating. However, I would like to stress a few points that you might not have routinely considered.

First of all, keep in mind that approximately 75% of the American population simply does not do well with carbs. As such, try to eat carbohydrate foods that score below 50 on the glycemic index. The obvious exception to this is post workout, when it is recommended that you do eat high GI carbs, along with protein.

Secondly, simply eat more vegetables–lots more vegetables. That simple trick alone will help you burn fat. You might also consider gorging on the cruciferous vegetables like broccoli, cauliflower, and cabbage, as there seems to be an epidemic of "man boobs" in America. These vegetables are strongly anti-estrogenic, and including them in your diet could go a long way in eliminating this unsightly and decidedly embarrassing problem.

Final Words

You don’t have to be a pre-diet Jarrod from Subway to undertake this program, but if you decide to try it, you’ll be very pleased with your newly found definition and newly found size and endurance.

[goose]

Nice post warrior.


goose4..

[ripped4fsu]

Yeah figured as much, but really you are right that at most gyms the cardio area is almost all women and the free-weight area is almost all men, with machines being a pretty even mixture. I think those of us on this board are kind of against the traditional ...

Although I am a cyclist so cardio is pretty important, but strength training is still very important and many women (not those on this forum) do seem to forget that. So we'll let it go this time

Seeeeeeeeeeeee.... so I wasn't totally talking out my chauvinistic ass!
Thanks for calling me on my bulls***. I don't want to disrespect anyone accidentally


Warrior ~ Bro thanks for the great reply... it is printing as we speak ('er "type"), I'm taking it to the gym at lunch and break the news to my anti-cardio no neck workout partner!