[Diesl31]

I typically do a 2 day on, 1 day off split routine. I have never really done much cardio, but I am wanting to start getting into the routine. Is is better to do my cardio on my "non-weight training" days or do them after my training? My diet is currently a 40-40-20 split (pcf) on training days and 40-20-40 (pcf) spit on my off days.

Any cardio recommendations?

[KM]

Are you cutting or bulking? Goals, etc..

[Tall HardGainer]

if cutting, do your cardio post workout 5 days a week, if not then do cardio 2-3 times a week at most. Also make sure you are doing abs mon, wed, and fri's as well.

[Diesl31]

here's the thing, i'm now around 170lbs, 10-12% body fat and I am wanting to get down to around 6-7%. I'm not in a huge hurry since summer is still months away, so I'm just trying to slim down a little bit at a time and maintain if not add a little mass over the next few months. Does a HIT cardio routine sound good?

[ZiR RED]

I think you are better off with an HIIT cardio routine.
Second, I wouldn't go over board adding cardio until your diet is on and you are loosing weight by diet too.

Tall hardgainer: What is behind this recommendation of doing abs three times a week?

[Tall HardGainer]

it helps make sure your core is in good strength, because no matter what exercise you are doing you are always using your core. The abs also help balance out your back, and this is important to make sure you are in balance. Not to mention when he is going to be dropping weight, it will help make sure his abs are in good shape when all the fat is gone. And doing abs every other day is enough recovery time as well, so you aren't over training them. It also helps to keep your midsection as tight as possible, and keep the fat ratio there smaller.

[ZiR RED]

Originally Posted by Tall HardGainer

it helps make sure your core is in good strength, because no matter what exercise you are doing you are always using your core. The abs also help balance out your back, and this is important to make sure you are in balance. Not to mention when he is going to be dropping weight, it will help make sure his abs are in good shape when all the fat is gone. And doing abs every other day is enough recovery time as well, so you aren't over training them. It also helps to keep your midsection as tight as possible, and keep the fat ratio there smaller.

1. Your core is not just your abs. In fact, doing crunches and ab movements than can be done every other day does very little for your core. Your core is a group of 29 pairs of muscles that helps to stabilize your spine and keep your torso rigid. Doing bar swings and various bridges will have a far greater impact on core strength then conventional ab training.


2. Are you training abs for endurance or strength and development? If the latter, then you are going to need more than 72 hours for recovery other wise you are not training them correctly.

3. (building off number 2) to really develop your abs, you need to overload them with resistance, the same you would your chest, quads, or triceps. If your abs are overloaded then your performance doing multi joint exercises such as deadlifts and squats will be lowered. Its not plausible to do abs three times a week with an overloading program.

4. "It also helps to keep your midsection as tight as possible, and keep the fat ratio there smaller." What you are referring to is spot reduction and is impossible without the use of liposuction or a topical fat uncoupler (utilizing illegal materials). Where your body stores and utilizes fat from for fuel is genetically determined - you have little to no say in such matters.

Br

[<3Frosty]

Your core is pretty complex and is getting worked alot with every exercise as you have said THG. Therefore, doing 3 isolation workouts for them a WEEK probably is destructive.

Eventually, your abs will get weaker if you train hard enough in the other areas following the 3 times a week plan for abs.

[ben the almighty]

another tip on the cardio is IMO do it early in the morning before breakfast your glycogen levels are low so you'll burn more fat. take some glutamine or bcaa's to keep from burning muscle

[chrispghmuscle]

Originally Posted by ZiR RED

1. Your core is not just your abs. In fact, doing crunches and ab movements than can be done every other day does very little for your core. Your core is a group of 29 pairs of muscles that helps to stabilize your spine and keep your torso rigid. Doing bar swings and various bridges will have a far greater impact on core strength then conventional ab training.


2. Are you training abs for endurance or strength and development? If the latter, then you are going to need more than 72 hours for recovery other wise you are not training them correctly.

3. (building off number 2) to really develop your abs, you need to overload them with resistance, the same you would your chest, quads, or triceps. If your abs are overloaded then your performance doing multi joint exercises such as deadlifts and squats will be lowered. Its not plausible to do abs three times a week with an overloading program.

4. "It also helps to keep your midsection as tight as possible, and keep the fat ratio there smaller." What you are referring to is spot reduction and is impossible without the use of liposuction or a topical fat uncoupler (utilizing illegal materials). Where your body stores and utilizes fat from for fuel is genetically determined - you have little to no say in such matters.

Br

Red,

There is really nothing wrong with what THG said. Not fully knowing your background.. How about giving us a bit of knowledge about it. Would ya, could ya. ( I have an idea of your background, but I will reserve myself from answer it).

Your remark could be taken as condesencing to some. I personally see your comment as a much deeper aspect into the muscular structure and in more defining terms, more than most have come to seeing.

In any case well put. Don't take my comments as negative, I'm not that type of person. Everyone in the dungeon as a speciality and a talent to be shared.

Chris

[ZiR RED]

Chris,

I realize sometimes I come off as condescending, that really wasn't my intention. Not that its an excuse, but last night I was in one of those moods.

In terms of my background: I'm a certified strength and conditioning specialist, and I work as a personal trainer. I'll be attending UConn in the fall for my masters in exercise science, a program that specifically focuses on strength and conditioning.

Personally, I've been training for almost 10 years. A great amount of that time was spent making mistakes, reading, researching, re-evaluating everything I thought I knew about bodybuilding, exercising, and performance, training, making mistakes, re-evaluating, etc.

I've been up to 260 at 9% body fat, I've squatted 450 for 5 reps (raw), dead lifted 500 for 3 (raw), and benched 315 for 7 (raw). Currently, my main focus is athletic performance, core and joint strength. I'm weigh about 215 at 5% bf now.


In terms of my reply, you nailed it right on the head. I was going far into greater depth, and I feel many bodybuilders neglect training their core musculature (as well as joint strength and stability) and it comes around to haunt most later in life.

Br