Routine to balance Cardio and Mass Building

[frorider6]

Corn, myself, HappyScrappy, Zebo, BuggyWhips and a couple of others have been working on different routines and they have been very successful.
Old School 3 day per week program
A more traditional 5 day per week routine

These have been mostly mass building programs, but now I'm ready to shift into more of a total body fitness program that will combine cardio and mass building.

Here is what I've come up with:

Monday:
Cardio - 3 mile run, moderate pace
Ab work

Tues:
Flat Bench Press - 4 sets of 12-6 reps
Incline Dumbbell Press - 3 sets of 10-12 reps. 2 sec pause on stretch.
Deadlift - 4 sets of 12-6 reps
Chin Ups - 4 sets of 12-6 reps
Barbell Row - 3 sets of 8-12 reps

Wed:
Cardio - 1 hour Sport Fitness class taught at my gym. Lots of sprints, rope jumping, pushups, ab work, etc. (tough class, not looking forward to it)

Thur:
Squats - 4 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps. 2 sec pause on contraction.
Stiff Leg Deadlifts - 4 sets of 12-6 reps.
Hanging Leg Curls - 3 sets of 10-12 reps. 2 sec pause on contraction.
Seated Calf Raise - 2 sets of 15-20 reps
Leg Press Calf Raise - 2 sets of 15-20 reps

Fri:
Dumbbell Military Press - 4 sets of 12-6 reps
Behind-the-back Side Cable Laterals - 3 sets of 10-12 reps. 2 sec pause on contraction
Weighted Dips - 4 sets od 12-6 reps
Dumbbell French Press - 3 sets of 10-12 reps. 2 sec puse at stretch
Preacher Curl - 3 sets of 12-6 reps
Concentration Curls - 3 sets of 10-12 reps. 2 sec pause on contraction.

Sat:
Cardio - outdoor drills focusing on sprinting and agility.
Ab Work



I'm sure this routine will be tweaked, maybe a little maybe a lot. I firmly believe in changing a routine to better serve your needs.

Okay, who's got a fucking opinion. C'mon, I know you're out there. Let's here it.

 

[The Shadow]

Fro - cut back on the sets form 4 to 3, and from 3 to 2 on all exercises except legs.

Clean out your pm box too.

Routine looks good modified POF training, pumps will be unbelievable after following the mass routine for the past few weeks.

 

[frorider6]

Fro - cut back on the sets form 4 to 3, and from 3 to 2 on all exercises except legs.

Clean out your pm box too.

Routine looks good modified POF training, pumps will be unbelievable after following the mass routine for the past few weeks.

POF?

 

[frorider6]

And when you say "3 sets", is that 1 warmup+3 sets OR 1 warmup+2 sets?

 

[HappyScrappy]

POF?

I think that is like "position of flexation" or something.

I prefer the POS training. it is where you hire someone to just scream insults at you the whole time.

 

[frorider6]

I think that is like "position of flexation" or something.

I prefer the POS training. it is where you hire someone to just scream insults at you the whole time.

"YOU FUCKING PIECE OF SHIT!!!!!!!!"

Yeah, that works pretty well too. Hey, you guys ever mutter stuff under your breath to motivate yourself? My little mantra, "You-little-fucking-pussy-why-don't-you-just-quit-huh-just-fucking-quit-pussy-boy-you-big-fucking-quitter" I'm sure no one thinks I'm crazy.

 

[The Shadow]

And when you say "3 sets", is that 1 warmup+3 sets OR 1 warmup+2 sets?

3 = 1 warmup and 3 working sets.

Yep. scrap is right Positions of Flexion. Each muscle has three pof -midrange(considered to be "mass builders") and stretch and coontracted(both considered "shapers".

 

[HappyScrappy]

fro - after seeing a MadTV skit, my workout partner and I now wait until lots of people are around us, and then say "oh shit, your ass looks doing that -oh yeah, pump your chest you fucking stud - god damn you look good!"

it is fucking hard as hell to lift when you want to laugh and everyone is giving you dirty looks.

I'm all about making my workouts harder.

 

[Elite_Fry]

would you gain much muscle mass from that?? or would it only maintain you?

 

[frorider6]

flubber - I'm hoping to maintain my current weight (220) while losing bodyfat at the same time. So I hope to gain the same amount of muscle as I lose fdat. Also, I'm going to fo a light Fina cycle on this workout too. Once I start that, I should be able to put on a couple of more pounds.

But this is not a sheer mass builind routine, it's too much cardio for that. But sheer mass is no longer my only goal. I hope to be a big badass athlete.

 

[The Shadow]

Post up.

 

[the nature boy]

hey on tuesday do you ever start off doing back first? Don't you think your back will get neglected a bit if you blow most of your strength on chest? Or do you alternate? Like so:

deadlifts
flat bench
chins
incline
barbell row

I would think that would spice things up, plus you'd be able to move more weight on incline for example since your chest would have a break for a few sets.

Is that out of wack?

 

[frorider6]

hey on tuesday do you ever start off doing back first? Don't you think your back will get neglected a bit if you blow most of your strength on chest? Or do you alternate? Like so:

deadlifts
flat bench
chins
incline
barbell row

I would think that would spice things up, plus you'd be able to move more weight on incline for example since your chest would have a break for a few sets.

Is that out of wack?

It's an interesting theory.

I chose chest first because I need to focus on it. It's lagging just a bit behind where I want it to be. Maybe I'll change the order of tues in a couple of weeks.

 

[The Shadow]

hey on tuesday do you ever start off doing back first? Don't you think your back will get neglected a bit if you blow most of your strength on chest? Or do you alternate? Like so:

deadlifts
flat bench
chins
incline
barbell row

I would think that would spice things up, plus you'd be able to move more weight on incline for example since your chest would have a break for a few sets.

Is that out of wack?

On the program laid out, no.

The POF is to augment the pump factor. Alternating body parts would pull blood from one muscle group as you were training the antagonistic(opposite) one.

That said, it is a good idea to switch the order at every workout. Meaning chest first and then the next w/o back first. Even on legs quads/hams then hams/quads.

The exception would be for someone like Fro who is trying to bring up a "weak" body part. Always train it first.

 

[the nature boy]

The POF is to augment the pump factor. Alternating body parts would pull blood from one muscle group as you were training the antagonistic(opposite) one.

Corn, can you give me a quick rundown on POF? Because I don't see how pump factor is that big a deal. But it's maybe because I don't know.

 

[The Shadow]

Corn, can you give me a quick rundown on POF? Because I don't see how pump factor is that big a deal. But it's maybe because I don't know.

Pof is multi-angular training. The pump is important as it stretches the fascial covering on the muscles, allowing more blood/nutrients to get to the muscle thereby facilitating growth.

Pump factor is the most neglected aspect of training.

I will post specific exercises if you need them.

 

[frorider6]

Pof is multi-angular training. The pump is important as it stretches the fascial covering on the muscles, allowing more blood/nutrients to get to the muscle thereby facilitating growth.

Pump factor is the most neglected aspect of training.

I will post specific exercises if you need them.

Post away Corn-licker.

 

[The Shadow]

Quads:

Squats/Leg Presses - M
Sissy Squats - S
Leg Extensons - C

Hammies:

Stiff-deads - S
Leg Curls - C

Calves:

Leg curls with toes pointing face - M
Donkey Calf Raises - S
Standing Calf Raises - C

Chest:

Bench - M
Flyes - S
Cable Cross over/Pec-dec - C

Shoulders:

Press - M
Incline dumbell latrerals - S
Lateral Raises - C

Midback

Behind the neck pulldowns - M
Angled dumbell rows - S
Bent over laterals - C

Lats

Chins - M
Pullovers - S
Stiff-arm pulldowns - C

Triceps

Lying extensions - M
French Press - S
Kickbacks - C

Biceps
Barbell Curls - M
Incline Curls - S
Concentration Curls - C

M = Midrange movement (usually the "classic" mass builders)
S = Stretch position
C = Contracted Position

 

[frorider6]

Interesting Corn, I'll have to try to adopt that in my routine.

My weight is fluctuating a lot right now. Monday, I was 218.5. Tues I was 217.5. Wed I was 220. Maybe it has to do with dehydration and I was just drinking more water on Wed. I can't say.

I took the sport fit class last night. Lots of sprints, walking lunges, walking squats, hopping, etc. About 40 minutes leg work, 15 upper body. This class is going to do what I need it too. I need the cardio as well as to strengthen my joints. I dislocated my foot (off my ankle) in Oct 2000 and it's never really fully recovered. It was so damn sore late last night I was limping around. It aches today, but hopefully it will be a lot stronger in a couple of weeks.

 

[Y_lifter]

I found what you are doing works well for us Lard Ass potentials
that love dem carbs...
I can't Run due to bad ankles so I have to either Swim(summer) Bike fast Incline Walk or eliptical

I do:

Mon:
30 Min light cardio warmup(Eliptical, bike)
Chest, Tri's
30 min Medium Cardio finish(treadmill incline fast walk)

Tues:
30 Min light cardio warmup
Back, Bi's

Wen:
Heavy cardio day( 60 straight nonstop intense Minutes)
Heavy Ab workout

Thur:
15 min light Cardio warmup
LEG DAY
crawl out of the place

Fri:
30 Min light cardio warmup
Heavy Shoulder day
30 min medium cardio finish(treadmill incline fast walk)

Sat-Sun Yard work and rest.

 

[frorider6]

Actually, I'm an ectomorph, so this is a lot of cardio for me. But I have to go through it to get into shape cardio-wise.

 

[The MN Bulk]

Hey Fro what is your diet looking like for this?

 

[frorider6]

Hey Fro what is your diet looking like for this?

Lately, like shit. But that ended yesterday. Basically, just as much protein and healthy food as I can put down. Plus 3 Triple Threat Shakes per day.

 

[the nature boy]

Quads:

Squats/Leg Presses - M
Sissy Squats - S
Leg Extensons - C

Hammies:

Stiff-deads - S
Leg Curls - C

Calves:

Leg curls with toes pointing face - M
Donkey Calf Raises - S
Standing Calf Raises - C

Chest:

Bench - M
Flyes - S
Cable Cross over/Pec-dec - C

Shoulders:

Press - M
Incline dumbell latrerals - S
Lateral Raises - C

Midback

Behind the neck pulldowns - M
Angled dumbell rows - S
Bent over laterals - C

Lats

Chins - M
Pullovers - S
Stiff-arm pulldowns - C

Triceps

Lying extensions - M
French Press - S
Kickbacks - C

Biceps
Barbell Curls - M
Incline Curls - S
Concentration Curls - C

M = Midrange movement (usually the "classic" mass builders)
S = Stretch position
C = Contracted Position

hmmm, wouldn't the pec deck and cable crossovers be considered almost the same? just curious.

 

[The Shadow]

hmmm, wouldn't the pec deck and cable crossovers be considered almost the same? just curious.

Yeah. I meant you could use either one.

 

[frorider6]

Holy shit this cardio thing is rough. Every lifting day, I've cut the workout short one way or another. On Tues, I left after pullups. No barbell rows or wrist curls. Yesterday (thur) I cut 1 set from Squats, 1 from Stiff Leg Deads and 1 set from both calf exercises. I was just tired. Also, my strength was way down which may have had something to do with my motivation.

At least my weight was 219.5. It may be fluctuating, but it's not dropping.

I think I'm going to switch my thur and fri routine in order to give my legs a day or rest after the sport fit class. Here's my routine (all lifting exercises have 1 warmup set before the regular sets):

Monday:
Long run outside. No less than 3 mles.

Tues:
Flat Bench - 3 sets of 12-6 reps
Incline Dumbbell Press - 2 sets of 10-12 reps. 2 sec pause on stretch.
Deadlift - 3 sets of 12-6 reps
Chinups - 3 sets of 12-6 reps
Barbell Rows - 2 sets of 8-12 reps
Barbell wrist curls - 2 sets of 8-12 reps

Wed:
Cardio - 1 hour Sport Fitness class taught at my gym. Lots of sprints, rope jumping, pushups, ab work, etc.

Thur:
Dumbbell Military Press - 3 sets of 12-6 reps
Behind-the-back Side Cable Laterals - 2 sets of 10-12 reps. 2 sec pause on contraction
Weighted Dips - 3 sets of 12-6 reps
Dumbbell French Press - 2 sets of 10-12 reps. 2 sec puse at stretch
Preacher Curl - 2 sets of 12-6 reps
Concentration Curls - 2 sets of 10-12 reps. 2 sec pause on contraction

Friday:
Squats - 3 sets of 12-6 reps
Leg Extensions - 2 sets of 10-12 reps. 2 sec pause on contraction.
Stiff Leg Deadlifts - 3 sets of 12-6 reps.
Hanging Leg Curls - 2 sets of 10-12 reps. 2 sec pause on contraction.
Seated Calf Raise - 2 sets of 15-20 reps
Leg Press Calf Raise - 2 sets of 15-20 reps

Saturday:
Cardio - outdoor drills focusing on sprinting and agility.
Ab Work