View Full Version : advice needed.
ok so im 152 lbs and 5'6. right now i do 4 day split and one day cardio. from now until sept i plan to stick with this so i gain some weight then start 5x5 training doing cardio 2-3 a week
-my bodyfat now is around 15
-wat kind of cardio is needed to drop bf%?
-how long should i do it a week and how long per session?
-also when doing 5x5 program is it good to add 1-2 secondary lifts to workouts a & b
shizz702
08-07-08, 9:16 am
Any kind of cardio works friend, get on a treadmill (or should I say dreadmill lol), or a stair master for 30 minutes or so, or you could do high intensity cardio running for a few minutes at a time, you can work out on a heavy bag or shadow box, pick something a go for it, nothing to it but to do it. And any cardio is gonna help shed fat.
What version of the 5x5 you going to do? I don't know of a any 5x5 with a workout a or b except the stronglifts version of it. Either way don't fuck with it. These programs are made the way they are for a reason. A well rounded strength training program will do wonders for you, it will get you strong as fuck and gain you some mass.
Any kind of cardio works friend, get on a treadmill (or should I say dreadmill lol), or a stair master for 30 minutes or so, or you could do high intensity cardio running for a few minutes at a time, you can work out on a heavy bag or shadow box, pick something a go for it, nothing to it but to do it. And any cardio is gonna help shed fat.
What version of the 5x5 you going to do? I don't know of a any 5x5 with a workout a or b except the stronglifts version of it. Either way don't fuck with it. These programs are made the way they are for a reason. A well rounded strength training program will do wonders for you, it will get you strong as fuck and gain you some mass.
im doing
Workout A
5x5 Squat
5x5 Bench Press
1x5 Dead lift ( after 3 sets warmup)
**3 x failure Dips (or Decline Dumbbell Bench Press with your hands Facing each other)
Workout B
5x5 front Squat
5x5 Standing military press
5x5 Pendlay or Bent Rows
5x5 power cleans
**3xfailx8 Chin-ups (recommended mainly if doing the cleans)
Assistance work:
ABS: weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.
i was gonna throw in pulldowns. maybe some bb curls . and leg press
I'd say forget the cardio, you need to put on size and cardio is going to make you need to eat more calories to get above maintenance level. Always remember it's alot harder to put weight on than it is to take off. If you were to do any type of extra work I'd just drag a sled, push plates, sprints, jumps, body weight stuff(push ups, squats, etc) to aide in recovery and to bring up weak points in your training.
Also, I would not add the leg press or BB curls. You'll be getting plenty of work on your quads from squats and front squats and your biceps will get work with the rows and chins. (they will proabaly grow better without more work). Focus on imrpoving your strength in your program there. And take a break once the gains slow down. Adaptation comes quick when your program is linear like this.
speedster00
08-07-08, 11:10 am
ajack is right. forget the dreadmill. Do interval training. Sprints, and whole body lifts like cleans. Medicine ball drills work wonders. I havent officially done cardio this summer and I've droped 15lbs by just changing my training regimen. I still lift heavy, but I now split my WO between going heavy, and finishing up with medicine ball work and interval training.
ajack is right. forget the dreadmill. Do interval training. Sprints, and whole body lifts like cleans. Medicine ball drills work wonders. I havent officially done cardio this summer and I've droped 15lbs by just changing my training regimen. I still lift heavy, but I now split my WO between going heavy, and finishing up with medicine ball work and interval training.
speedster wat do you do for medicine ball work?
widdlewade44
08-07-08, 11:18 am
with both Ajack and speedster00, scrap the cardio (or severly cut it down). To bulk up and gain strength & size you need that extra bodyweight. There's always time to cut but don't sacrifice a quality bulk with cardio.
The workouts look good and remember to eat up. Good luck, peace.
Kevin
widdlewade44
shizz702
08-07-08, 11:21 am
Yea definitely ditch the cardio man, and that is a very good looking program you are going to do. It will give you everything you need, don't add anything to it.
NJC_Manhattan
08-07-08, 11:22 am
ok so im 152 lbs and 5'6. right now i do 4 day split and one day cardio. from now until sept i plan to stick with this so i gain some weight then start 5x5 training doing cardio 2-3 a week
-my bodyfat now is around 15
-wat kind of cardio is needed to drop bf%?
-how long should i do it a week and how long per session?
-also when doing 5x5 program is it good to add 1-2 secondary lifts to workouts a & b
Interval trainning is great. Do one min at 4mph, then another at 8mph par example. There is one cardio exercise though that blows the others out of the water. That my friend is box jumps.
Basically, get a box or other solid surface that goes up to your kneecaps. Assume the squat position and explosively jump on the box then come down instantly back to the squat. Do 3 sets of 12 and tell me you don't want to pass out. Great workout
speedster00
08-07-08, 11:22 am
speedster wat do you do for medicine ball work?
I use a 12 lb med ball. My first exercise is bouncing over my head. stand straight twisting your body slaming the ball down as hard as you can, on the bounce, rotate it over your head to the other side and repeat....back and forth 30 bounces a side. awesome for your abs and shoulders.
Next I do a bounce press. Slam the ball straight down in front of you as hard as you can,when it bounces back over your head, get under it and push it up in the air as high as you can, let bounce, catch and repeat.
then I through the ball back words straight up in the air swinging it between my legs. retreave and repeat.
That will wear your ass out man. way better than cardio and works wonders on your shoulders and abs.
just look at what a running back does for training. ever see them on a tread mill?
thanks im on bulk now, not eating as clean as id like but i need to gain weight im doing this for another month or so but from october on my gain are gonna take a hit cause i have to train to get in basketball shape
from now till mid sept im doing one session light cardio.4day split
sept-nov 5x5 split then adding that cardio in october
in season full body work on weekends might be all since i dont have time at nights
then afterwards i got a 9 week mass program from westside
speedster00
08-07-08, 11:37 am
if you eat moderately clean and lift hard. you wont need much cardio. just stay away from anything white, processed. whole grain everything, meat and veggies and you'll be golden.
ajack is right. forget the dreadmill. Do interval training. Sprints, and whole body lifts like cleans. Medicine ball drills work wonders. I havent officially done cardio this summer and I've droped 15lbs by just changing my training regimen.
x2... 20 for me with diet changes in there, too... That's the most important. Clean diet = gains. I've gained strength in every lift and yet dropped 20 pounds by simply changing my diet.