After a couple times browsing the forums for info I've decided I'd like to post a question, it's a two parter. I hope you guys can help clear me up a bit:
Part One
I am planning on trying out one of the different strength training workouts I've read about here, possibly the 5x5 or this one however I also would like to start cutting down. I'm 6'2, 192, with a muscular build, not too cut, I'd say probably between 15 and 20 BFP. I would really like to increase my strength, however I feel like I've sort of plateaued. I've been mixing up a 3 day split (M/W/F) for the last 8 months at all sorts of different reps, usually always less than 8, with an average reps of about 5. I generally try to do some combination of heavy compounds. Usually 3-5 sets, and 4-6 exercises (usually two-three isolation). Here's an estimation of my 1RMs :
Squat: 205 lbs.
Deadlift: 235
Bench Press: 185
Bent-Over Row: 145
Chin-Ups: I can do 7 first set, and usually 3 sets of at least 5.
Pull-ups: 5 first, 2-3 by the end of a third set.
Anyhow, my main questions about strength are:
1) Which one of those workouts do you guys recommend?
2) Should I even bother trying to gain strength if cutting my main goal prior to summer? Or should I wait until I get some cutting done first.
3) If so any suggestions for changes to my lifting routine which might be better suited?
Part Two
Now for my cardio routine. I usually do HIIT running after lifts, about 12 minutes of 45 second / 45 second intervals, ranging between about 70-75% heart rate on the lows and 85-95% on the highs. Sometimes I do low intensity for 45 minutes around 60% after lifts also, I'd say about a third of the time. Days off I usually do longer interval training with lower intensity, and sometimes I row which wears me out faster and keeps me usually above 85% max BPM for around 12 -16 minutes. Rarely I do about 30 minutes steady state around 75-80%.
My questions about cutting (and while we're on it, core) are:
1) Am I doing worthwhile forms of cardio, or should I try something more effective?
2) How much should I being doing when strength training? When trying to build muscle? When trying to get lean without destroying muscle?
3) How many days of core/abs should I dedicate? And how should I mix cardio with it? (I cringe a bit at the idea of doing cardio and then do core, is it worth getting over?)
4) Should I do cardio before or after workouts?
Thanks for any advice in advance,
Lloyd
Part One
I am planning on trying out one of the different strength training workouts I've read about here, possibly the 5x5 or this one however I also would like to start cutting down. I'm 6'2, 192, with a muscular build, not too cut, I'd say probably between 15 and 20 BFP. I would really like to increase my strength, however I feel like I've sort of plateaued. I've been mixing up a 3 day split (M/W/F) for the last 8 months at all sorts of different reps, usually always less than 8, with an average reps of about 5. I generally try to do some combination of heavy compounds. Usually 3-5 sets, and 4-6 exercises (usually two-three isolation). Here's an estimation of my 1RMs :
Squat: 205 lbs.
Deadlift: 235
Bench Press: 185
Bent-Over Row: 145
Chin-Ups: I can do 7 first set, and usually 3 sets of at least 5.
Pull-ups: 5 first, 2-3 by the end of a third set.
Anyhow, my main questions about strength are:
1) Which one of those workouts do you guys recommend?
2) Should I even bother trying to gain strength if cutting my main goal prior to summer? Or should I wait until I get some cutting done first.
3) If so any suggestions for changes to my lifting routine which might be better suited?
Part Two
Now for my cardio routine. I usually do HIIT running after lifts, about 12 minutes of 45 second / 45 second intervals, ranging between about 70-75% heart rate on the lows and 85-95% on the highs. Sometimes I do low intensity for 45 minutes around 60% after lifts also, I'd say about a third of the time. Days off I usually do longer interval training with lower intensity, and sometimes I row which wears me out faster and keeps me usually above 85% max BPM for around 12 -16 minutes. Rarely I do about 30 minutes steady state around 75-80%.
My questions about cutting (and while we're on it, core) are:
1) Am I doing worthwhile forms of cardio, or should I try something more effective?
2) How much should I being doing when strength training? When trying to build muscle? When trying to get lean without destroying muscle?
3) How many days of core/abs should I dedicate? And how should I mix cardio with it? (I cringe a bit at the idea of doing cardio and then do core, is it worth getting over?)
4) Should I do cardio before or after workouts?
Thanks for any advice in advance,
Lloyd