Yep. I never put it in my program when people ask what I do, but I train abs every day I am not training another body part and cardio is every day regardless, even when bulking. The cardio is just less intense or shorter duration when bulking.Throw in cardio and abdominal. I do the elliptical with a steady heart rate avg 130-150 then find an abdominal bench for the grand finale.
Thanks for the advice. Ive always heard not to train abs because it will make your mid section thick. And they get enough work during everything else. But like everything else it's not always cut and dry, they're are exceptionsThrow in cardio and abdominal. I do the elliptical with a steady heart rate avg 130-150 then find an abdominal bench for the grand finale.
U don’t need to use heavy resistance. Just enough to keep your core strong. Especially if doing low back work. If core isn’t strong also can lead to back issues.Thanks for the advice. Ive always heard not to train abs because it will make your mid section thick. And they get enough work during everything else. But like everything else it's not always cut and dry, they're are exceptions
Exactly. I didn't mention deloads, but if you end up doing the high intensity MWF splits you will end up with a lot of deload weeks. Usually, no more than 8 weeks blasting at a time before you need to deload and your deload is dependent on your own recovery. Some guys can go in and just train without intensity for a week or two then go back to blasting away. Others have to completely stay out of the gym for a week or two. While others might need 3-4 weeks of low intensity training to recover.U don’t need to use heavy resistance. Just enough to keep your core strong. Especially if doing low back work. If core isn’t strong also can lead to back issues.
As far as rest, I depends on your intensity really. If your training to failure you’re going to need more rest. Just need to pay attention to what your body is telling u. If want to workout 7 days a week U can but will most likely need a deload where u take a week off here and there. I workout 4 days a week for around 45-60min. I rarely need a deload. Main thing is if your strength starts to go down or stall for a few weeks it’s probably time for a break/deload/switch to pump work for a week or two.
Ok like how you said pump work, let me just ask, How do you feel about cycling feeder workouts for biceps and triceps. ? Have you done this and if so what's your experience?U don’t need to use heavy resistance. Just enough to keep your core strong. Especially if doing low back work. If core isn’t strong also can lead to back issues.
As far as rest, I depends on your intensity really. If your training to failure you’re going to need more rest. Just need to pay attention to what your body is telling u. If want to workout 7 days a week U can but will most likely need a deload where u take a week off here and there. I workout 4 days a week for around 45-60min. I rarely need a deload. Main thing is if your strength starts to go down or stall for a few weeks it’s probably time for a break/deload/switch to pump work for a week or two.
Yeah, feeder workouts is basically pump work. Week of light weight high reps during your deload. I can’t say I have done true feeder workouts for my bis and tris where u work then out the next day after compound movements but when I was focusing more on my arms and would add an arm day. I would warm them up with a couple feeder sets then go heavy with some preacher curls then finish with more feeder sets to get more blood in there and get some occlusion. I really like 21s for biceps with an easy curl bar to end with. I would rotate bis and tris during the workout and worked really well for me. Don’t forget to do some kind of overhead extension for tris. It hits the long or short head more than when doing dips or cable push downs. I forget which heads are hit more for the different exercise but know u need to do both.Ok like how you said pump work, let me just ask, How do you feel about cycling feeder workouts for biceps and triceps. ? Have you done this and if so what's your experience?
That's awesome advice, I've learned that in general blasting bis and tries together really pushes the blood into both better than working them separately. I personally believe in do everything in cycles so you don't get used to one thing and stop responding. Mainly we all want big freakzilla arms and that definitely adds size. I've heard some people say the like triceps first followed by biceps because it equals a bigger pump. But I'm not sure it's that big of a deal.Yeah, feeder workouts is basically pump work. Week of light weight high reps during your deload. I can’t say I have done true feeder workouts for my bis and tris where u work then out the next day after compound movements but when I was focusing more on my arms and would add an arm day. I would warm them up with a couple feeder sets then go heavy with some preacher curls then finish with more feeder sets to get more blood in there and get some occlusion. I really like 21s for biceps with an easy curl bar to end with. I would rotate bis and tris during the workout and worked really well for me. Don’t forget to do some kind of overhead extension for tris. It hits the long or short head more than when doing dips or cable push downs. I forget which heads are hit more for the different exercise but know u need to do both.
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