August's Hot Topic - Post Workout Cardio After Leg Days???

GameDayDog · 08-11-2005, 09:38 PM

Well, here's a controversial topic and although after my leg workouts, I can barely climb a flight of steps most days... The subject has come up.. I'm posting thys so folks can add their comments or additional sources of info to confirm or deny thys further...

Thys article is a copy of a question & answer session in IronMan Magazine... January 2005, page 48 - 50 ...

Steve Holman's - Critical Mass

Q: - When should I do cardio, before or after my weight workout?

A: - A 10 - 15 minute treadmill session before you train legs can do wonders for warming up your lower body for optimum performance. Many bodybuilders don't warm up enough, which can reduce their ability to contract the target muscle. Studies show that a warm muscle can contract up to 20 percent better than a cold one, so warm up thoroughly.

Of course, you don't have to do cardio on leg day to warm up. Many top-level bodybuilders do a few sets of leg extensions before they move to their heavy compound quad exercises. For example, Ronnie Coleman does four sets of extensions for up to 20 reps apiece before heading to the squat rack. Walking a treadmill or riding a stationary bike is just another warmup option.

Doing cardio after your weight training workout has a fat burning benefit: Because your weight workout has used up a lot of glycogen, especially any circulating in your bloodstream, your body moves into a fat burning mode sooner than it would if you did cardio on a non-workout day or prior to your workout. Some researchers believe, however, that doing cardio immediately after a leg workout can be detrimental to growth and that you should wait at least 20 minutes.

So the answer is, if you want to use some cardio for a leg warmup, do it before your leg workout for 10 to 15 minutes, and use only moderate intensity. If you're looking for a better fat burn, do it immediately after your upper body workout or 20 to 30 minutes after your leg workout. Better yet, on leg day do it later in the day or not at all.

Peace..~G
I have ideas for future months, but if you want to suggest anythyng, just send me a PM...

hibiscus09 · 08-11-2005, 11:25 PM

I don't do post workout cardio on quad day -- just don't think it's productive. Sometimes I have walked slowly for 10 minutes or so to loosen them up and then stretched them afterwards.

Dan · 08-12-2005, 05:16 PM

I do 10-15 min on the treadmill before legs nearly everytime ...never seem to stretch enough I suck when it comes to that.

GSCampbell · 08-12-2005, 05:49 PM

I used to do it but then my legs started bending backward like a flamingo

Actually, not doing it is part of may all-out cardio boycott.

I'll be here all week. Try the veal

**DarkFalcon** · 08-12-2005, 09:40 PM

I ride the bike at moderate to heavy intensity pre legs and it does wonders. I used to do 10 mins but I found that it detracted from my overall strength on sets so I switched to 5-6 mins which does the job nicely when you throw in some stretches as well. Treadmill was useless for warming up my quads so I switched. As far as post leg cardio fu-git-aboot-it! :headshake I can barely walk nevermind go for a run! : pukey:

RaSP · 08-23-2005, 12:14 AM

What about non-leg cardio? Like Swimming? Is the problem with any cardio, or just hitting legs again?

*R*

**A.FreeRadical** · 08-23-2005, 01:49 AM

On Tuesday's I rest and only do squats, sl deadlifts, leg presses, leg extentions, leg curls and calf raises.

*

nuge7076 · 08-23-2005, 04:50 PM

I seperate my cardio session from my workout whether legs or any body part. For contest prep & even off eason training I like to do cardio early morning on a empty stomach. But as for cardio before or after workout I would have to choose after. With leg day usually intense workout for some, doing cardio afterward will help with any soreness that my occur the next following days..

08-11-2005, 09:38 PM	#1
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	August's Hot Topic - Post Workout Cardio After Leg Days??? Well, here's a controversial topic and although after my leg workouts, I can barely climb a flight of steps most days... The subject has come up.. I'm posting thys so folks can add their comments or additional sources of info to confirm or deny thys further... Thys article is a copy of a question & answer session in IronMan Magazine... January 2005, page 48 - 50 ... Steve Holman's - Critical Mass Q: - When should I do cardio, before or after my weight workout? A: - A 10 - 15 minute treadmill session before you train legs can do wonders for warming up your lower body for optimum performance. Many bodybuilders don't warm up enough, which can reduce their ability to contract the target muscle. Studies show that a warm muscle can contract up to 20 percent better than a cold one, so warm up thoroughly. Of course, you don't have to do cardio on leg day to warm up. Many top-level bodybuilders do a few sets of leg extensions before they move to their heavy compound quad exercises. For example, Ronnie Coleman does four sets of extensions for up to 20 reps apiece before heading to the squat rack. Walking a treadmill or riding a stationary bike is just another warmup option. Doing cardio after your weight training workout has a fat burning benefit: Because your weight workout has used up a lot of glycogen, especially any circulating in your bloodstream, your body moves into a fat burning mode sooner than it would if you did cardio on a non-workout day or prior to your workout. Some researchers believe, however, that doing cardio immediately after a leg workout can be detrimental to growth and that you should wait at least 20 minutes. So the answer is, if you want to use some cardio for a leg warmup, do it before your leg workout for 10 to 15 minutes, and use only moderate intensity. If you're looking for a better fat burn, do it immediately after your upper body workout or 20 to 30 minutes after your leg workout. Better yet, on leg day do it later in the day or not at all. Peace..~G I have ideas for future months, but if you want to suggest anythyng, just send me a PM... __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-12-2005, 05:16 PM	#3
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	I do 10-15 min on the treadmill before legs nearly everytime ...never seem to stretch enough I suck when it comes to that. __________________ Got an issue send a PM ... to anyone but me

08-12-2005, 05:49 PM	#4
GSCampbell Amateur Join Date: Aug 2005 Location: Denver, CO Posts: 44 Recipes: 0 Rep Power: 0	I used to do it but then my legs started bending backward like a flamingo Actually, not doing it is part of may all-out cardio boycott. I'll be here all week. Try the veal __________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.:friday:

08-23-2005, 12:14 AM	#6
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 919 Recipes: 0 Rep Power: 30	What about non-leg cardio? Like Swimming? Is the problem with any cardio, or just hitting legs again? R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

08-23-2005, 01:49 AM	#7
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	On Tuesday's I rest and only do squats, sl deadlifts, leg presses, leg extentions, leg curls and calf raises. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-11-2005, 11:25 PM	#2
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 985 Recipes: 0 Rep Power: 16	I don't do post workout cardio on quad day -- just don't think it's productive. Sometimes I have walked slowly for 10 minutes or so to loosen them up and then stretched them afterwards.

08-12-2005, 09:40 PM	#5
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	I ride the bike at moderate to heavy intensity pre legs and it does wonders. I used to do 10 mins but I found that it detracted from my overall strength on sets so I switched to 5-6 mins which does the job nicely when you throw in some stretches as well. Treadmill was useless for warming up my quads so I switched. As far as post leg cardio fu-git-aboot-it! :headshake I can barely walk nevermind go for a run! : pukey:

08-23-2005, 04:50 PM	#8
nuge7076 Amateur Join Date: Aug 2005 Posts: 35 Recipes: 0 Rep Power: 0	I seperate my cardio session from my workout whether legs or any body part. For contest prep & even off eason training I like to do cardio early morning on a empty stomach. But as for cardio before or after workout I would have to choose after. With leg day usually intense workout for some, doing cardio afterward will help with any soreness that my occur the next following days.. __________________ FAILURE --The men who try to do something and fail are infinitely better than those who try to do nothing and succeed. -- Llody Jones SUCCESS--The road ahead is paved with bumps and pot holes. Knowing when to advoid these obstacle is the key in reaching your destination.-- Nuge

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