somexiridemybike

so im lacking hardcore in the cardio and endurance aspect of trainning and its killing me. how can i boost performance by increasing my endurance and strengthening my cardio with out sacrificing my lifting routine?? any help is greatly appreciated. thanks.

bubba g

You can do a few things... The best thing to do is cardio... You could cut the rest periods between sets in your workout, which keeps the heart pumping..

If you smoke ciggarettes stop smoking... It will make a huge huge difference in your training...

TBB

you might want to try circuit training. Add some cardio in between your sets. There is no short cut though. Cardio will help you with bodybuilding if you do it right. It increases mitocondrial density, better oxygen uptake and allows you to buffer lactic acid more efficiently. Keep up with the cardio maybe do 10-20 minutes after your workout session. An advantage to that is while lifting you're mainly using your glycolytic system, burning glucose, therefore using your carbs while you workout. After your glucose levels are burnt out you use your fat as your main energy source, so while you do your post workout cardio you'll be burning fat at a much higher rate.

__________________
[/color]

DJSTARER

three letters:


GPP

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

somexiridemybike

pardon my ignorance, but what does GPP refer to? and if i were to do circuit traiining, how long do you do cardio inbetween sets?

TBB

roping rope, jumping jacks, run in place , side to side jumps/front to back, shadow boxing, mountain climbers...just keep moving. Do a set of something than instead of resting for a minute do jumping jacks for a minute than go back to your exercise. If you need to take a break, take one. But try to stay moving the entire workout. Don't workout too long like this, you'll burn out quick.

__________________
[/color]

somexiridemybike

ahh ok. that makes more sense

bubba g

GPP stands for General Physical Preparedness

Some things you could do that would be considered GPP would be getting a slege hammer, and hammering something indestructable with it.. filling a wheel barrow with bags of cement, and walking back and forth with it, filling a couple 5 gallon pails with cement, and then wallking with them, moving bags of sand from one location to another, then movivng them back... it is basicly just doing some hard physical labor for a period of time.. in my opinion it is more of a powerlifter type of thing, but I am sure anyone can benifit from it.

DJSTARER

i thought it was a PLing thing too, but the reason it gets that reputation is due to PLing's need for SOME sort of aerobic activity and active healing process. I believe it can be more effective than training in the gym as a general lifestyle enhancer. It's more than pushing around a barbell. It's provides you to do relatively hard work while working on coordination and fine motor skills.

other options for GPP:

-Pushing around a car
-Sled work off all types
-Tire work


.... really.... any kind of swinging, lifting and dragging motion is optimal.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

somexiridemybike

so that explains a lot. thanks!!