Dwades Progress Thread

Originally Posted by dabears

From a "scientific" standpoint on why demanding cardio is a no-no before a weightlifting session:

Glycogen in the muscles enables high exertion, and you only have so much of it in your bodily stores. It is replaced via dietary carbs for the most part. Consider this your "endurance". If you exert yourself before trying to lift heavy weights, your glycogen will pretty much be depleted, and your workout (and therefore gains) will suffer. You want to be in prime condition to go as hard and heavy as possible, and you shouldn't even THINK about being able to go for a run after. There are some days after a leg workout where I struggle to push the clutch down in my car lol

There's a lot more to this but I tried my best at a simple explanation

So do you guys not do any cardio stuff on lifting days? Do you have cardio specific days?
I run before lifting as well (as a warm up), and usually like to do some cardio after, but after reading I'm wondering if there's a better approach to this..

Originally Posted by Silversixspeed

So do you guys not do any cardio stuff on lifting days? Do you have cardio specific days?
I run before lifting as well (as a warm up), and usually like to do some cardio after, but after reading I'm wondering if there's a better approach to this..

I used to on my old program, but I haven't done any dedicated long-duration cardio (i.e..machines) in months. I've run sprints occasionally, but even that only lasts 10-15 minutes.

Originally Posted by Silversixspeed

So do you guys not do any cardio stuff on lifting days? Do you have cardio specific days?
I run before lifting as well (as a warm up), and usually like to do some cardio after, but after reading I'm wondering if there's a better approach to this..

A brief jog is one thing, but actually running before is a huge

So an easy 5 minute jog on the treadmill or 5-10 minutes on an eliptical is acceptable for a warm up?

Not to threadjack, but I find myself to have a decent build, I'm more or less focusing on cutting down that last little bit. I've only got 7.XX% bodyfat, but honestly it doesn't show (in my opinion). Cardio has gotten me much closer to where I want to be in that regard, however my diet has definitely been what's holding me back. I'm just worried that stopping/lessening the cardio will result in gained weight (not muscle), but the more I read it sounds like diet has more to do with it than anything. Is this true?

Originally Posted by Silversixspeed

So an easy 5 minute jog on the treadmill or 5-10 minutes on an eliptical is acceptable for a warm up?

Not to threadjack, but I find myself to have a decent build, I'm more or less focusing on cutting down that last little bit. I've only got 7.XX% bodyfat, but honestly it doesn't show (in my opinion). Cardio has gotten me much closer to where I want to be in that regard, however my diet has definitely been what's holding me back. I'm just worried that stopping/lessening the cardio will result in gained weight (not muscle), but the more I read it sounds like diet has more to do with it than anything. Is this true?

Post a pic.


P.S. Yes....diet has more to do with it than anything.

yeah you dont want to run long before a workout. sometimes ill do a 1000-2000m row before a workout to warmup

Originally Posted by BreakMyWallet

yeah you dont want to run long before a workout. sometimes ill do a 1000-2000m row before a workout to warmup

Love rowing to warm up. Way better than running for a good warmup prior to lifting.

yeah dude. hits your core too.full body warmup. row/foam roll/ quick bar warm up and im ready

Originally Posted by M3Inline6

Post a pic.


P.S. Yes....diet has more to do with it than anything.

I'll try to as soon as i've got internet access with a computer, my phone wont let me. And gotcha, time to do some grocery shopping!

Originally Posted by Glight

Love rowing to warm up. Way better than running for a good warmup prior to lifting.

I miss the CrossFit rower. Nothing would floor me like 5 mins on that at the end of a workout.

Originally Posted by Silversixspeed

So an easy 5 minute jog on the treadmill or 5-10 minutes on an eliptical is acceptable for a warm up?

Not to threadjack, but I find myself to have a decent build, I'm more or less focusing on cutting down that last little bit. i've only got 7.XX% bodyfat, but honestly it doesn't show (in my opinion). Cardio has gotten me much closer to where I want to be in that regard, however my diet has definitely been what's holding me back. I'm just worried that stopping/lessening the cardio will result in gained weight (not muscle), but the more I read it sounds like diet has more to do with it than anything. Is this true?

No offense, but no, no you don't. Especially if you say diet is your weak point.

well yesterday kicked my ass. i was working on my form on front squats and still couldnt find a comfortable position. my legs are dead today though...i was so burnt out after my workout i dont think i coulda ran anyways. but today ill probably run a couple miles to make up for the last few days.

Originally Posted by OrisuE46

well yesterday kicked my ass. i was working on my form on front squats and still couldnt find a comfortable position. my legs are dead today though...i was so burnt out after my workout i dont think i coulda ran anyways. but today ill probably run a couple miles to make up for the last few days.

you want to build muscle right? Chill out.

Originally Posted by DylloS

you want to build muscle right? Chill out.

fine

Running = catabolic exercise
Sprinting = much better

If you still want some cardio, do interval sprints. Endurance running will actually hurt your goals, like solly said

Originally Posted by BMW_Matt

No offense, but no, no you don't. Especially if you say diet is your weak point.

I was thinking the same thing lol

Originally Posted by dabears

Running = catabolic exercise
Sprinting = much better

If you still want some cardio, do interval sprints. Endurance running will actually hurt your goals, like solly said

im sore as fvck. i'll try that though.

Originally Posted by BMW_Matt

No offense, but no, no you don't. Especially if you say diet is your weak point.

It's probably not incredibly accurate, but at work we've got this "wellness team" that comes in and gives us tests and whatnot. Both times I've tested right around 7.7% bodyfat.
Granted, all they did was have us stand barefoot on a high-tech weight scale, and hold probes in our hands while it apparently sent electrical signals through the body.

Originally Posted by Silversixspeed

It's probably not incredibly accurate, but at work we've got this "wellness team" that comes in and gives us tests and whatnot. Both times I've tested right around 7.7% bodyfat.
Granted, all they did was have us stand barefoot on a high-tech weight scale, and hold probes in our hands while it apparently sent electrical signals through the body.

Your bodyfat % will be low if your water weight is high. You probably got tested after a bunch of fluid intake throughout the day. There is also a variance of +/- 5% with those types of bioelectrical impedance scales.

Once you post a pic its fairly easy to ballpark your bodyfat. A 7% bodyfat would mean you are RIPPED. Like full 6 pack, obliques showing, veins everywhere etc.

Nobody would ever call me fat, and my scale says I'm at 16.9% bodyfat when measured in the morning after a piss (most accurate time). I am around 14% based on my physique.

Caliper skinfold tests are the only economical version of decent body fat measurements.

how much bodyfat does it look like i have? im guessing upper 20's?