Monday, September 22, 2008

New workout starts TODAY

I am about to start another microcycle (a workout that lasts 4-6 weeks with a particular focus) today. I will be completing a power exercise -- snatch, jump shrug, clean-- to start each workout and then complete four structural exercises and finish up with a core workout.

Today I will be doing snatch, back squat, db bench press, and shoulder press. On the power exercise I will be completing sets of four reps and the remainder of the workout I will be doing four sets of six repetitions to focus on strength building.

I have been working on flexibility throughout the week and doing a little more cardio at a lower intensity. There have been many studies published that have shown negative side effects on muscular growth (size-wise) when too much cardio is done too often.

YES, cardiovascular activity is beneficial to maintaining a healthy body, but lifting at the intensity levels I am is a cardio workout in itself... I am not just trying to brag... Next time you lift, after your set take your heart rate. I was doing a set of steps ups and my heart rate was in the 190s!!!!

ok, then there is the argument that cardio -- treadmill, elliptical, running outside-- keeps your heart rate up for an extended amount of time and lifting doesn't... It just depends. I am very strict with my time between sets and I keep it around a minute and a half for hypertrophy (sets of 8-12 reps) and a little over two minutes for strength exercises (sets of less then 6 reps). AND i lift for around an hour and a half with actual lifting being an hour and warm-up, core, and stretching filling in the remainder of the time. I have no doubt that this is the best type of cardio I am able to do while still having my exercising focus staying on adding muscular size.


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