Routine to balance Cardio and Mass Building

[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.