Cardio before or after weights?

[Insight]

It seems we simply mis-understood each other, no harm done

Well, i'm only 33 (been training since 18 years old). I still go to powerlifting meets occasionally but only compete raw nowdays (I used to compete in single-ply gear).

How about yourself? What is your training methodology (bodybuilding?)

[Boss Man]

34, been training 11 years, just over. Train for condition not massive size and for a better quality of life when I'm older.

I won't bore with the full details, but training methodology right now is TBT, because it fits in with life better, but I've done things like split style stuff in the past, with compounds and a bit of direct stuff chucked in. I tend to keep doing the same training all the time. Have done custom workouts before, ut it annoyed me spending 60-90 minutes working stuff out then spending too long in the gym getting used to it.

I used to do one with small bodyparts, 2x a week at home with the weight kit and big bodyparts 2x a week in the gym, ut know I'm camped in the gym 4 days a week, 3 of those being TBT. So I'm now down from about 5-4 days a week training now.

I like doing the same thing week in week out, as it's not boring, it's a challenge and it means I can get on with it, because I can remember all the stuff I do. That only changes sometimes, if other people are using stuff I want use. Most of it is just normal basic stuff that I employ. I have done thigns in the past like Supersetting, Pyramid, Drop sets, but I prefer doing the kind of exerises and methodology I used in the firts 12 months.

As the saying goes KISS, (Keep It Simple Stupid). Works for me

I also employ the notion of if it aint broke don't it. I think I once had a workout that stayed almost the same for about 2.5-3 years and I never got bored of it once.

[ashley1981]

in relation to 5 day splits i do this and i have gained muscle mass as it gives the muscles a good amount of time to recover. 6 sets and 8 reps. how ever you mentioned cardio to burn fat if possible i would try and split in to 2 sessions the morning session 30 - 40 mins HIIT if possible on have a scoop of whey before and if possible back in the afternoon fo the strengh training about 4 excercises per body part and then 20 mins cardio.

if this cant be achived then cardio after weights

[Insight]

If you can do HIIT for 40 minutes... well... it's not HIIT.

[ashley1981]

i wouldnt agree about hitting HIIT for 30 - 40 mins is done right or is to long i have been doing it and find the weight is droping off and the fat % is drop well. if i am on the treadmill I will walk for 20 seconds at speed 4.0 and sprint for 80 seconds on level 9.5 - 10 i have no problem do HIIT for the 40 mins how ever i do think it comes down to the individual person and what they can do.

[Insight]

Nope. If you can last 40 minutes, its interval training not hiit.

If you're doing it on a treadmill, it's probably not hiit either. When you do HIIT you go 100% (i.e sprinting). Even the best athletes in the world cant sustain this for longer than 30 seconds at a time (even the fittest men in the world, because remember, their 100% is higher so they'll still burn out fast).

[ashley1981]

looks like then we will have to agree to disagree on this one

[Insight]

What i'm saying is fact though and i have evidence to back it up..

http://www.brinkzone.com/training-progr ... -doing-it/" onclick="window.open(this.href);return false;

http://www.quadfather.com/documents/HITT%20Training.pdf" onclick="window.open(this.href);return false;

http://www.ironmagazine.com/article417.html" onclick="window.open(this.href);return false;

Many, if not most, people seem to confuse HIIT with regular interval training. HIIT is in fact a form of interval training, but not all interval training is HIIT. Put simply, Interval training is a varying of intensities within the same workout, where you alternate a low intensity bout with a higher intensity bout. That's the general nature of interval training, but it aint HIIT training folks. HIIT training, is a low intensity/no intensity bout alternated with a maximal intensity bout. By maximal, I mean 100% effort, which of course, no one can achieve for more then 20-30 seconds at a time.

[roger2_you]

I completely agree with Boss suggestion, full body routine(5 day split) program.It is well planned program for all five days,giving rest to all body parts equally rather than performing same workout everday. As far as cardio is concerned it depends on individual, for oversized people i suggest to have cardio everday and for others atleast 2-3 days a week.

[PuroRock327]

very hard to gain muscle and lose fat at the same time. it might be better to concentrate on one first and then the other. if you decide to do this, i would suggest lose the fat first and then try to build some muscle. to lose fat you need to cut calories, and to gain muscle you need to add calories so you can't give 100% to any of these goals if you decide to do them together.

Is that actually true? If I change high-fat, high sugar diet to low fat, whole grain carb, hight protein diet (i.e. healthy diet) conjoined with a vigorous exercise routine, do I not lose fat and gain muscle at the same time?

[PuroRock327]

low fat diets are not necessarily "healthy". I gain weight on low fat diets v moderate fat, moderate carb, even when the protein stays the same.

Okay, thanks Les, allow me to amend comment to reflect 'healthy' or 'reasonable' fat levels to be, say 20% of one's diet... does that change the answer to question?

[Boss Man]

Also, low Carb may make you get issues with sleep if you're not fuelling the Brain, may cause Bloodsugar issues when you exercise and may cause you to be backed up, if insoluable Fibre intake is not adequate.

[lynnmichelle]

Has anyone tried P90X? This has a perfect balance of cardio and strength training. I love this program...

[trentgbsn]

It has been taught to me to do cardio before i like to do 15 min. I have been told that the quads produce most of your natural testosterone, away to help bulk up, and also get blood warmed up and flowing.

[GlennReepmeyer]

You preferrably want to do your cardio before you start a workout routine. There are a few reason why you want to do this. For one its going to warm your muscles up before a hard weight routine. Its better if you get the cardio out of the way first because there might be instances that you had a bad workout routine or you are in a rush and you have to leave the gym and skip the cardio. I recommend you do cardio for at least 20 minutes before a workout routine. If you are a person who gets bored with cardio equiptment which I am, you can do a 5 min. routine on the eliptical or treadmill. Then you can impliment different cardio exercises in your workout routine. This type of training I find best because you are constantly burning calories but at the same time you are really hitting your muscles hard.