What kind of Cardio routines are you guys using?

those saying disregard cardio and just lift, obviously haven't stuck to a hiit cardio program for any length of time. in fact, i did the opposite..i gave up squats for sprints and my legs are more muscular than ever, im leaner, and most importantly my heart is healthier.

if your're man enough (it sucks balls) do all out sprint intervals in the mornings before you eat, 2-4 times a week...take approx. 50-100 mgs of caffeine (less if your sensitive), 2-3 grams of leucine, and lots of water first.
 


hiit, hiit and more hiit. Do Tabata intervals if you want a real beasting.

I also like running 6-8 miles because I come up with a lot of good ideas on a run. Kind of difficult to fit with 5x5 lifting though.
 
My knees are jacked so running isn't an option for me any more. I have a cycle trainer in my office so I'll do 30 minutes on that about 3 times a week, combined with some fairly light weight/band training, sit ups & push ups. Combine that with softball once a week and walking 18 holes of golf at least once a week and I get a decent workout.
 
lose lose win said:
those saying disregard cardio and just lift, obviously haven't stuck to a hiit cardio program for any length of time. in fact, i did the opposite..i gave up squats for sprints and my legs are more muscular than ever, im leaner, and most importantly my heart is healthier.

if your're man enough (it sucks balls) do all out sprint intervals in the mornings before you eat, 2-4 times a week...take approx. 50-100 mgs of caffeine (less if your sensitive), 2-3 grams of leucine, and lots of water first.
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Do you think hiit-style jump-squats would have the same effect?
 
wayn3 said:
Crossfit bear workout:

Crossfit Bear Complex - YouTube

Crossfit is usually a huge pile of gay hipster shit and theyll discriminate against everyone who will join now that its mainstream, but the bear workout is the shit. Best cardio workout in the world, fixes your posture and gives you some strength if you dont have the balls to do a regular barbell routine. Just take a couple minutes to learn the technique of each exercise. Youll do them at less than 50% of your max so only real morons injure themselves doing the bear.

Shit is pretty much spinning on steroids. Only problem is finding a gym that allows that. But since youre all huge ballers, youll be able to afford a real barbell and some light weights. Start with the empty bell, thats probably way more than you can handle anyway.

Expect sick full body soreness the first time you do it.
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That fast reverse at the bottom of the squat is a stupid thing to do even with a light weight. It put shear stress on your knee joint, which destroys your cartilage.

Also, cardio / fast movements and weights don't mix. Look at the 3:25 of the video, when he stumbles with the bar on his back. Knee torsion.
 
amateursurgeon said:
That fast reverse at the bottom of the squat is a stupid thing to do even with a light weight. It put shear stress on your knee joint, which destroys your cartilage.

Also, cardio / fast movements and weights don't mix. Look at the 3:25 of the video, when he stumbles with the bar on his back. Knee torsion.
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THIS.

All these fucking newbs with shitty form throwing around fairly heavy weights in these reckless movements in the latest fag training crazy drives me crazy.

Get your form right in the bench, squat, rows and deadlift and incrementally get as strong as you can in the 8-15 rep range. Throw in consistent cardio and then forget all about how you should train, just focus on learning everything you can about food, and you will be fucking miles ahead of every crossfit/p90x/tai bo/thigh master/6 minute abs doing homo in the gym.

most important things to remember are:

a. injury prevention/health is priority number one (learned this the hard way)
b. you are what you eat has eaten
c. have your hormone levels checked and corrected if need be
d. gay webmaster sex burns approx 300 calories a session
 
amateursurgeon said:
Not if you increase the load slowly to give your connective tissues time to adapt. And don't overdo it.
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sry, i gotta disagree bro.

you're stating the obvious, you really don't have much choice but to increase the load slowly, that's the nature of the game. and by doing five reps you are already over doing it, that's my point.

of course, it depends on if your a summer/ new years resolution kinda guy...if so, you can probably get away with it. but if your're a year round gym rat for years like me, you will be kicking yourself in 10-15 years. trust me bro... i know far too many old school body builders that wake up in the middle of the night with their arms stuck over their heads and can't lower it without some serious pain. or guys that can't even raise their arms above their shoulders in the first place... they all had the same mindset as you do now.

but like i said, if your just trying to add some muscle for the summer, keep your form right and you SHOULD be fine. for example, flat bench is an inherently dangerous exercise. EVERY torn pec i've ever seen was a direct result of the flat bench. i personally don't go below 10 reps. injury prevention keeps you in the game and making progress.

BUT heavy ass weight DOES build muscle...i just believe there are smarter ways of going about doing it.
 
amateursurgeon said:
That fast reverse at the bottom of the squat is a stupid thing to do even with a light weight. It put shear stress on your knee joint, which destroys your cartilage.

Also, cardio / fast movements and weights don't mix. Look at the 3:25 of the video, when he stumbles with the bar on his back. Knee torsion.
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QFT. Form > Everything. I laugh at all the fags trying to curl 120 pounds who use their backs. Have fun throwing out your backs faggots.

But seriously, It took me a year to get my deadlift from 135 - 415 (where it's at now). Slow, controlled movements will bring you the best results and will help you gain strength much faster than fast, improper movements.
 
handrewrites said:
Do you think hiit-style jump-squats would have the same effect?
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no doubt they would, but for reasons I posted above i wouldn't do them, depending on what kind of weight we are talking about here. If it's a weight you can handle safely, jump squats are an awesome exercise.

I used to work out with this beast of a steroid abusing motherfucker that would put 225 on the bar and do sets of ten jump squats..always thought that was the craziest shit.
 
jeffrey said:
QFT. Form > Everything. I laugh at all the fags trying to curl 120 pounds who use their backs. Have fun throwing out your backs faggots.

But seriously, It took me a year to get my deadlift from 135 - 415 (where it's at now). Slow, controlled movements will bring you the best results and will help you gain strength much faster than fast, improper movements.
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true BUT a little bit of "cheating" can be beneficial. Look at vids of some of the biggest fuckers in BB and you'll see lots of "cheating" Arnold used to talk about this. I use it to throw up more weight when doing lateral shoulder raises...the cheating part is actually part of my form. You can tear down more muscle with using 70 lb dumb bells with just a little bit of swinging the weight up in the first phases of the movement, rather than keeping perfectly strict form using 40 lb dumb bells.

in short: cheating a bit can be beneficial and safe, i've been doing it for years. but i would never compromise my form in a squat, deadlift, or bench.
 
lose lose win said:
no doubt they would, but for reasons I posted above i wouldn't do them, depending on what kind of weight we are talking about here. If it's a weight you can handle safely, jump squats are an awesome exercise.

I used to work out with this beast of a steroid abusing motherfucker that would put 225 on the bar and do sets of ten jump squats..always thought that was the craziest shit.
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I was talking about bodyweight jump squats, obviously super-high reps, done hiit style. I assume bodyweight would be pretty safe?
 
handrewrites said:
I was talking about bodyweight jump squats, obviously super-high reps, done hiit style. I assume bodyweight would be pretty safe?
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oh shit, i misunderstood...thought you were talking about weighted jump squats. yea, if you injure yourself with just body weight, you just caught some bad luck. def a safe and very effective hiit exercise.

I can't say this for certain, but i bet sprints are more effective. go look up some pics of sprinters legs... they look amazing. your legs are moving so much faster while sprinting, your recruiting every fucking fast twitch muscle fiber you have. not only that but studies have shown that you can actually convert your slow twitch fibers (better for endurance, harder to grow) into fast twitch (better for explosive movements, easier to grow) when doing these types of exercises. thats the main reason to do hiit cardio or sprints in the first place. as for your question as to whether jump squats are just as good, i can't say for sure but i would bet $100 that sprinting would recruit more fast twitch muscle fibers, making it the "better" exercise.

i know nothing is more taxing on me than all out sprinting, and usually, whatever is harder is better.
 
lose lose win said:
but if your're a year round gym rat for years like me, you will be kicking yourself in 10-15 years.
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Not to say I was ever "hardcore", but yeah.. Last summer it all started.. Lower back pain like a mother fucker, I hurt it doing a warmup set of squats (5 days after doing 405 deadlifts, only 2nd week in after 6 months off, I was an idiot going into it that quick) 3 years ago. Off and on it would hurt after something "snapped" which had me barely able to crawl out of bed for a few days, but last summer after playing some tennis it somehow got hurt again and it has been painful ever since. Some weeks worse, other weeks almost fine, but never not fucked up.

I also hurt my shoulder doing behind the head military press with barbell in 2003. Kinda popped out. Ever since then, if I do a wrong movement it'll pop out again. This last time (playing tennis again) it happened 4 weeks ago and now it's really fucked. Pain won't go away, tried doing flat barbell press, started to pop out nearly with only 185, so now I'm sticking with dumbbells.

SUCKS. Stupid shit. It's hard to avoid injuries when you've never had them, you stupidly push yourself until it's too late and you don't realize the long term damage it causes.

I'm fairly certain for both my back and my shoulder, the only fix will be surgery. I've tried the chiropractic route.
 
dreamache said:
Not to say I was ever "hardcore", but yeah.. Last summer it all started.. Lower back pain like a mother fucker, I hurt it doing a warmup set of squats (5 days after doing 405 deadlifts, only 2nd week in after 6 months off, I was an idiot going into it that quick) 3 years ago. Off and on it would hurt after something "snapped" which had me barely able to crawl out of bed for a few days, but last summer after playing some tennis it somehow got hurt again and it has been painful ever since. Some weeks worse, other weeks almost fine, but never not fucked up.

I also hurt my shoulder doing behind the head military press with barbell in 2003. Kinda popped out. Ever since then, if I do a wrong movement it'll pop out again. This last time (playing tennis again) it happened 4 weeks ago and now it's really fucked. Pain won't go away, tried doing flat barbell press, started to pop out nearly with only 185, so now I'm sticking with dumbbells.

SUCKS. Stupid shit. It's hard to avoid injuries when you've never had them, you stupidly push yourself until it's too late and you don't realize the long term damage it causes.

I'm fairly certain for both my back and my shoulder, the only fix will be surgery. I've tried the chiropractic route.
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Sorry to hear that... i've been lucky as hell...in my early twenties i pushed my body way beyond its natural limits but came out the other side without one single permanent injury. Luckily I learned from watching all my friends get hurt that one fuck up and thats it. Game over. I'll say it again: INJURY PREVENTION IS THE ONLY THING THAT MATTERS. Tweak your back and watch years worth of gains melt away in weeks.

Speaking specifically yo your two injuries:

NEVER do behind the neck military presses. Always keep it in front of the neck and with proper lower back support.

IMO deadlifts are one of the hardest forms to master, but also one of the most effective full body movements. It's worth the effort to take your time and watch some vids to really perfect your form with light weight before moving up.

Again, sorry to hear it man..it pains me to hear about anybody getting those kinds of injuries because the fuck up your whole life and are preventable. That's why advocate higher reps...you get down to 5, 3, or single reps and your pushing your body into places it doesn't want to be...which is of course the point, you just need to find a happy medium.
 
amateursurgeon said:
That fast reverse at the bottom of the squat is a stupid thing to do even with a light weight. It put shear stress on your knee joint, which destroys your cartilage.
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I used to do barbell squats using the 'correct' form, now my left knee makes a sort of velcro sound on the negative portion of any movement. There was never any pain, but I have since stopped doing them at all. Squats aren't worth destroying my knees.

lose lose win said:
in short: cheating a bit can be beneficial and safe, i've been doing it for years. but i would never compromise my form in a squat, deadlift, or bench.
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My best mate gained around 11kg of muscle to get to 84kg in a period of 9 months and still has extremely low bodyfat. He never listened to anyone, he works out 6 days a week for 2 hours a day in his bedroom with nothing but a dumbell. He doesn't believe in overtraining and cheats on just about everything... worked for him big time.
 
Russ86 said:
What would you guys say the most common lifting injury is, and the primary cause(s)?
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Shoulder/Knee injuries are incredibly common. A good percentage of injuries to the knees comes from improper squat form and shoulders are just incredibly easy to injury.

lose lose win said:
true BUT a little bit of "cheating" can be beneficial. Look at vids of some of the biggest fuckers in BB and you'll see lots of "cheating" Arnold used to talk about this. I use it to throw up more weight when doing lateral shoulder raises...the cheating part is actually part of my form. You can tear down more muscle with using 70 lb dumb bells with just a little bit of swinging the weight up in the first phases of the movement, rather than keeping perfectly strict form using 40 lb dumb bells.

in short: cheating a bit can be beneficial and safe, i've been doing it for years. but i would never compromise my form in a squat, deadlift, or bench.
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I can't say I agree. Improper from increases your risk of injury, hands down. No ands, ifs, ors, or buts around it. Second, your comparison is pretty weak there. You wouldn't go from 40lb. dumbbells to 70lbs. dumbbells and only slight swing.

Third and finally, I know my strength, I plan my workout around my strength. Each rep on last set takes every ounce of my strength to complete. I'm tearing my muscles just fine with proper form. I don't need to cheat.
 
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