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T
The Shadow
Guest
One body part per day....5 days a week
legs:
Lunges
stiff deads
LEg extensions
leg curls
legs:
Lunges
stiff deads
LEg extensions
leg curls
I need a program...
- Thread starter alycat
- Start date
alycat
New member
WOW .. really?
that's great... in and out in no time.
I do my cardio at 5 am and then weight in the evening.
so, I should do...
legs/calves
shoulders
bi's
tri's
back
abs every day? (i love abs)
cardio 7 days a week??? I do 30 to 40 min
oh ya and do I really need the 5 min warm up ( I hate warming up lol!) jk
that's great... in and out in no time.
I do my cardio at 5 am and then weight in the evening.
so, I should do...
legs/calves
shoulders
bi's
tri's
back
abs every day? (i love abs)
cardio 7 days a week??? I do 30 to 40 min
oh ya and do I really need the 5 min warm up ( I hate warming up lol!) jk
T
The Shadow
Guest
alycat said:
Close....
try this:
Chest
Back
Legs
shoulders
arms...
..and yes...even on leg day I'm in and out in 45 minutes max
work abs twice per week intensely
Cardio:
am - warm up for 10-15...then do High Intensirt Intervals:
30 second sprint(all out) followed by 1 miute of active rest......
do a total of 9 minutes 3x the first week....
add a cycle every week for 6 weeks...
alycat
New member
oh ya I forgot Chest. lol!
on my 'arm' day I do tri's & bi's and no shoulders... how many excersie do you recomend for each part?
can you switch these 3 up? tri, bi and shouldes... ie. shoulders and bi's on one day and tri's on thier own day? or is that too hard onthe body?
Cardio:
So...I add one 30 min sprint and a one min active rest each week ... adding 90sec a week to my cardio? right?
then an cool down of 5 -10?
To sum it up....
Mon 5am Cardio HIIT 12pm Chest 7pm Bball game
Tue 5am Cardio HIIT 12pm Back
Wed 5am Cardio HIIT 12pm Legs 7pm Bball game
Thu 5am Cardio HIIT 12pm Shoulders
Fri 5am Cardio HIIT 12pm Arms
Sat 5am Cardio HIIT
Sun 9am Cardio HIIT
on my 'arm' day I do tri's & bi's and no shoulders... how many excersie do you recomend for each part?
can you switch these 3 up? tri, bi and shouldes... ie. shoulders and bi's on one day and tri's on thier own day? or is that too hard onthe body?
Cardio:
So...I add one 30 min sprint and a one min active rest each week ... adding 90sec a week to my cardio? right?
then an cool down of 5 -10?
To sum it up....
Mon 5am Cardio HIIT 12pm Chest 7pm Bball game
Tue 5am Cardio HIIT 12pm Back
Wed 5am Cardio HIIT 12pm Legs 7pm Bball game
Thu 5am Cardio HIIT 12pm Shoulders
Fri 5am Cardio HIIT 12pm Arms
Sat 5am Cardio HIIT
Sun 9am Cardio HIIT
You cannot do HIIT everyday. Treat HIIT like a weight workout - every other day. It is anaerobic, just like weights.
This is also a very good way to completely tire your body out and risk injury or overtraining.
Anyway, if you are doing HIIT CORRECTLY, there is no way you would be ABLE to do it everyday!
This is also a very good way to completely tire your body out and risk injury or overtraining.
Anyway, if you are doing HIIT CORRECTLY, there is no way you would be ABLE to do it everyday!
Don't do cardio everyday. DIET will shed fat, not excess cardio. Excess cardio can actually INHIBIT fat loss.
If you were me, this is what *I* would do: (it is just an idea)
Mon 12pm Chest 7pm Bball game
Tue 5am HIIT 12pm Back, abs
Wed 12pm Legs (KILL them!) 7pm Bball game
Thu 5am 45 min steady state cardio 12pm Shoulders, abs
Fri 5am Cardio HIIT 12pm Arms
Sat 5am 45 min steady state cardio, abs
Sun OFF TOTALLY
If you were me, this is what *I* would do: (it is just an idea)
Mon 12pm Chest 7pm Bball game
Tue 5am HIIT 12pm Back, abs
Wed 12pm Legs (KILL them!) 7pm Bball game
Thu 5am 45 min steady state cardio 12pm Shoulders, abs
Fri 5am Cardio HIIT 12pm Arms
Sat 5am 45 min steady state cardio, abs
Sun OFF TOTALLY
alycat
New member
Great... I'll do that, However.... some Mondays or Wednesday I can't make ball... but I can get to gym (they have the daycare) would I switch ball for HIIT or steady cardio?
Two more thing.... Squats vs. lunges... I have a ... lets say... well in doubt rear.... I have been told to stray away from squats, it will just make your ass grow even huger (I like my ass the way it is lol!) He told me to do more lunges instead...
Is this true?
When I do my cardio which machine do I use? the tread? the moving stairs? ....
Thanks guys/girls… you’re all great…
Two more thing.... Squats vs. lunges... I have a ... lets say... well in doubt rear.... I have been told to stray away from squats, it will just make your ass grow even huger (I like my ass the way it is lol!) He told me to do more lunges instead...
Is this true?
When I do my cardio which machine do I use? the tread? the moving stairs? ....
Thanks guys/girls… you’re all great…
Sassy69
New member
Great... I'll do that, However.... some Mondays or Wednesday I can't make ball... but I can get to gym (they have the daycare) would I switch ball for HIIT or steady cardio?
- You can include steady cardio for ball - just watch how much HIIT you do relative to the rest of your days & schedule accordingly. And it isn't bad to just not do cardio either. Never forget that overtraining = underrecovery and you will pay for it whenever your body decides you have trained too much.
Two more thing.... Squats vs. lunges... I have a ... lets say... well in doubt rear.... I have been told to stray away from squats, it will just make your ass grow even huger (I like my ass the way it is lol!) He told me to do more lunges instead...
Is this true?
- Squats are a basic core strength move. I don't know what to say to that comment - if you are lifting so heavy & you are already hella lean, maybe you would build some serious mass in the trunk, but seriously I can't see anything that is NOT good about squats as a cornerstone of your training. Unless you have back issues.
When I do my cardio which machine do I use? the tread? the moving stairs? ....
- Whatever works for you- I have a Precor at my house so I do that alot. I also like the fancier ones at the gym. When I start getting bored (usually w/in 15 min) I will switch around to the treadmill or whatever else. The step mill is an awesome workout!
- You can include steady cardio for ball - just watch how much HIIT you do relative to the rest of your days & schedule accordingly. And it isn't bad to just not do cardio either. Never forget that overtraining = underrecovery and you will pay for it whenever your body decides you have trained too much.
Two more thing.... Squats vs. lunges... I have a ... lets say... well in doubt rear.... I have been told to stray away from squats, it will just make your ass grow even huger (I like my ass the way it is lol!) He told me to do more lunges instead...
Is this true?
- Squats are a basic core strength move. I don't know what to say to that comment - if you are lifting so heavy & you are already hella lean, maybe you would build some serious mass in the trunk, but seriously I can't see anything that is NOT good about squats as a cornerstone of your training. Unless you have back issues.
When I do my cardio which machine do I use? the tread? the moving stairs? ....
- Whatever works for you- I have a Precor at my house so I do that alot. I also like the fancier ones at the gym. When I start getting bored (usually w/in 15 min) I will switch around to the treadmill or whatever else. The step mill is an awesome workout!
alycat said:
Either one, but make sure you adjust your training so HIIT is not 2 days in a row. Or, you could try a class - like Spin, Yoga, etc. Something that is different.
alycat said:
Squats alone won't make a butt huge.
But that said, I am not a fan of them. I think they work well for almost everyone. For me, personally, I love lunges. They do the job well for me. But I tend to build easy on my lower body and lunges just "fit" me. You decide what works well for you.
alycat said:
Doesn't really matter. Basically all cardio machine can be good - it all matters what effort YOU put into it.
But for HIIT, I think the StepMill (moving stairs) are the best for indoor cardio. Second, would be treadmill or track running. One these things, you can easily change between levels and can really push yourself.
