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  • Cardio Training

    This coming Monday marks when I start adding cardio into the mix. I am wonder though, should I do cardio 5 days of the week? 3? I need to get in really good shape in about 3 weeks. Need to build up speed endurance and endurance overall for football. I am doing cardio in the morning and lift in the late afternoon or vice versa (Haven't decided yet). I was thinking something like this:

    Monday- Speed Work
    Tuesday- Distance Running
    Wednesday- Football Work (Running patterns etc.)
    Thursday- 30mins. on the stepper
    Fri.,Sat., Sun., - Off Days

    How does that look? Should I split that up more? I lift Monday, Tuesday, Thursday, Friday if that helps any. What do you think I should do?
    i!Please Support Me in My Log!i


    I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?




  • #2
    personally its better to lift first then to run...

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    • #3
      which lift days are for legs?
      jdouchebag for president

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      • #4
        Upper A on monday, Lower A on tuesday, Upper B on thursday, and Lower B on friday.

        Upper A
        Pull Ups 2 x 8-10
        Incline Bench Press 2 x 8-10
        One Arm Row 2 x 8-10
        Dips 2 x 8-10
        Straight Bar Curl 1 x 8-10
        DB Overhead Press 1 x 8-10

        Upper B
        Chin Ups 2 x 8-10
        Flat Bench Press 2 x 8-10
        Bent Row 2 x 8-10
        Decline Bench Press 2 x 8-10
        Hammer Curl 1 x 8-10
        Military Press 1 x 8-10

        Lower A
        Squat 2 x 8-10
        Stiff Leg Deadlift 2 x 8-10
        Lunge 1 x 8-10
        Standing Calf Raise 2 x 8-10
        Weighted Crunch 2 x 12-15
        Twisting Crunch 1 x 12-15

        Lower B
        Front Squat 2 x 8-10
        Deadlift 2 x 8-10
        Lunge 1 x 8-10
        Seated Calf Raise 2 x 8-10
        Weighted Reverse Crunch 2 x 12-15
        Twisting Crunch 1 x 12-15


        ^^Thats the lifting routine I will be working on.
        i!Please Support Me in My Log!i


        I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?



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        • #5
          What time do you lift AM or PM?

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          • #6
            I lift in the PM
            i!Please Support Me in My Log!i


            I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?



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            • #7
              Experiment with carbs pre-cardio in the morning... something like palatinose or WRAATH may help... caffeine even. I would recommend sprinting... but I'm not sure how much speed / endurance you can expect to gain in only 3 weeks.

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              • #8
                If you can do cardio AM and that way you are recovered for lifting. Unless you have time after you lift.

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                • #9
                  Originally posted by pu12en12g
                  Experiment with carbs pre-cardio in the morning... something like palatinose or WRAATH may help... caffeine even. I would recommend sprinting... but I'm not sure how much speed / endurance you can expect to gain in only 3 weeks.

                  with dedication i think he can gain a respectable amount. the football workouts (if theyre 2 a days) will def. help at the same time

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