half gomad

[echelon101]

Why are you cardio training?

All the numbers that are being quoted are for people weight training with full rest.

If you want to get strong does less cardio, if you want to do more switch to a strength split that's four days long or a hypertrophy split of five days.

I have done Rippetoes SS, I started adding cardio like one 60 min circuits then a half run on top then a 60 minute cycle then an hour row. My gains stopped. Strength programs require full recovery, or at the very least to be coupled with UT2 (you can talk whilst doing it) exercise. Otherwise your body will focus on replenishing muscle glycogen rather than strength/hypertropy, no amount of calories can counterbalance this.

[wilk0]

I need to keep my cardio at a high level for work reasons, due to training cardio for a number of years I believe my recovery to be fairly quick. I want the fitness of an american football palayer or rugby player, posecsing traits of speed, endurance and strength while not specialsing in any one, but having a high level in all of them. I have the endurance and speed at the moment i just need a little more strength hence weight training and half gomad.

Hope that clears up what my goals are, cheers everybody for the input so far.

lastly i'm pretty shure milk is giving me a permanent stuffy nose, anyone else experienced this?

[AJax]

Quote

Why are you cardio training?

All the numbers that are being quoted are for people weight training with full rest.

If you want to get strong does less cardio, if you want to do more switch to a strength split that's four days long or a hypertrophy split of five days.

I have done Rippetoes SS, I started adding cardio like one 60 min circuits then a half run on top then a 60 minute cycle then an hour row. My gains stopped. Strength programs require full recovery, or at the very least to be coupled with UT2 (you can talk whilst doing it) exercise. Otherwise your body will focus on replenishing muscle glycogen rather than strength/hypertropy, no amount of calories can counterbalance this.

If Strength is your main goal then, I agree, limit cardio to UT2 intensity, it even aids recovery after a gruelling workout.
Personally I hit the same dilema about 3 months ago, i wanted to increase my strength but didn't want to lose my cardio fitness, in the end ive just come to terms with probably not being as strong as id like to be, ive also dropped the mid-rage and long distance stuff and tend to just do high-internsity stuff for a short period ~20mins but on the same days as workouts so I still get the rest, maybe some UT2, very lax, on off days. But cardio will limit and slow progress, it just depends on what you what to achieve and when.

[Big Lench]

I would say the long distance running is going to be the one that you have to take the hit on with this as it ruins strength and size gains normally and it is that which is preventing you gains currently i suspect. However short distance sprinting will improve quite a bit as you get stronger and short sprints hardly impact recovery either so it shouldn't affect your mass or strength gains so long as you don't got stupidly overboard with them.

I would say keep half GOMADing (Milk is awesome) and eating and sleeping plenty, keep SLing and do some sprints 3 times a week or something on days between workouts or on workout days straight after your workouts. You will put on some fat, but you will also get a lot stronger and faster. If you put a bigger engine in a car it makes it heavier but it still goes a lot faster.

Once you have reached a point where you are happy with your strength and size then i would start adding back in the longer distance stuff if you still wish. It should be fairly easy to get back up to a highish level of conditioning. plus sprinting will have kept you pretty well conditioned anyway. when you add back in the longer distance stuff you lifts will likely stall or start to slowly decline but that is just what happens and there isn't much you will be able to do about it. you will start to lose a bit of fat but you will also lose muscle too, again thats just what long distance running does.