Weights before Cardio or viceversa?
- Thread starter Indigo88
- Start date
Why cardio before weights, if you don't mind me asking. And did you read this thread?
Hey Steve, what do you think about the "300" workout that Men's Health won't shut up about? They do the same kind of thing... one thing right after another. I've been under the impression that this kind of non-stop circuit thing is really common with serious guys, with the exception of the beefcakes that are trying to get as huge as possible. Seemed to work great for Gerard Butler... but hey, I guess he's just genetically gifted though.
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Also, I'm surprised that nobody has mentioned possible safety issues in regards to cardio before lifting. Certain cardio activities can weaken certain stabilizing muscles on certain strength exercises and if you push yourself beyond a certain threshold, you will certainly have poor form, potentially causing an injury. To me, this is the biggest issue.
I don't read men's health. Nor do I read any mags.
I've seen some of the workouts done for the 300 movie. A lot of it is unconventional stuff you couldn't do in a normal gym setting. At least what I saw. Even still, is it optimal for making physique progress. Not IMO.
Put it this way. When I was in the gym setting, I was the only trainer that strength trained my clients. Much of the other trainers circuit trained their clients. They catered to the clients wants. Most individuals seem to think circuit training is better simply b/c it keeps your HR elevated.
Guess what.
My clients always made better progress then my fellow trainer's.
Scientific? No.
Real world results? Yes.
Look man.... if you want to circuit train..... knock your socks off. If you like it better then traditional strength training, chances are you are going to excel using that form of training anyhow. Optimal isn't always text book.
Mens Health is about the only one I've found that's at least halfway realistic and informative. At least it's better than the Maxim subscription I used to have. Less half naked girls though.
I might add that many of those guys, when interviewed, commented about how beat down they were, and overtrained. It certainly wouldn't be something to do for any appreciable length of time.
Also, the video I linked to wasn't actually their workout. It was more of a "test" that the lead trainer ran them through after the training period was complete to test their fitness.
Lastly, many of the actors strength trained while doing the more functional, sport specific stuff. Hmmmm, which contributed to their size?
If you are interested in training like this, I suggest getting away from gimmicky type stuff such as this and move more toward something like crossfit.
Also, the video I linked to wasn't actually their workout. It was more of a "test" that the lead trainer ran them through after the training period was complete to test their fitness.
Lastly, many of the actors strength trained while doing the more functional, sport specific stuff. Hmmmm, which contributed to their size?
If you are interested in training like this, I suggest getting away from gimmicky type stuff such as this and move more toward something like crossfit.
Alot of that stuff is actually pretty interesting to me, not sure why I don't hear about it more. But actually... now that I think about it... isn't pretty much every exercise in this workout considered a valid crossfit exercise?
Yea.
I am saying get away from the "Spartan Workout" which is only popular because of a movie, plus, many people are basing their desire to use the Spartan Plan simply b/c the guys were ripped in the movie.
Guess what.
They weren't ripped b/c of the Spartan Plan, unless it included some serious nutrition.
Why not go right to the source if you want to exercise like this and research Crossfit..... of which I am a fan. I don't recommend it b/c I've seen better results elsewhere across a broader population.... but again, if it's grabbed your attention..... stick with Crossfit.
almostthere
New member
Hm this kind of puts a damper in my plans. My friend said it's best to eat right before and after weights, is this true? I've been following his plan and I've done cardio first. I eat my meal then walk to the gym (roughly 30-45 minute walk) and by the time I get to the gym the meal has digested enough that I can run. After I run, I eat a small meal of chicken and veggies and do my weights.
But if its recommended to do weights before cardio then I'd eat my meal, walk 30-45 min to the gym, and then hit the weights there. Essentially, I'm not sure when I should eat my meal of chicken and veggies if I kind of switch cardio and weights. If I eat, walk 30-45 min, and eat my chicken meal right before my weight session it feels like I'm eating too much before my workout rather than spreading out food for after my workout.
Can anyone offer some input on this please?
But if its recommended to do weights before cardio then I'd eat my meal, walk 30-45 min to the gym, and then hit the weights there. Essentially, I'm not sure when I should eat my meal of chicken and veggies if I kind of switch cardio and weights. If I eat, walk 30-45 min, and eat my chicken meal right before my weight session it feels like I'm eating too much before my workout rather than spreading out food for after my workout.
Can anyone offer some input on this please?
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I would have a solid meal 60-90 minutes before you weight training session. Do you HAVE to walk to the gym?
That pre workout meal should have protein and carbs in it. Fat is OK, as long as it fits into your macros.
CoachCrimson
New member
Steve, Id like to request your recommendation on some books. preferrably books that are more academic, as in citating research, rather than generically written opinions (i.e. a book by a pro bodybuilder, whose personal methods would not apply to 99% of the population, lol). I have a few magazine subscriptions, no longer to any fitness related things (used to subscribe to M&F, but then wised up). but I tend to finish those within a day or two of when they get here. which means a lot of lonely time sitting on the john for the rest of the month. lol
CoachCrimson
New member
hey steve, how about this...
a general collection, sort of a small personal library, on being healthy and fit. so, both exercise theory as well as nutrition. also, if you have any interesting reads on sports related exercise and nutrition, that would be good too. as i said, think of it as a small "essentials" collection. also, if you dont mind, give me a general idea of where to find the books. thanks
a general collection, sort of a small personal library, on being healthy and fit. so, both exercise theory as well as nutrition. also, if you have any interesting reads on sports related exercise and nutrition, that would be good too. as i said, think of it as a small "essentials" collection. also, if you dont mind, give me a general idea of where to find the books. thanks
almostthere
New member
I can drive to the gym but I naturally assumed walking would be better. The meal I eat before is pretty much veggies, chicken, brown rice, and a slice of wheat bread.
Further to what Steve said, you'll have more than enough glycogen left after weight training for any cardio you might want to do IMO.
Most of the literature I've read suggests that you only deplete your glycogen reserves ( the most ) by about 30%+/- due to very intense weight training - but obviously it depends on on how hard and how long you train. Most gym rats don't train very intensely, so it might even be a fair bit less than that. Keep in mind, glycogen from your muscles alone can provide somewhere around 2,000 +/- caloires to be used for exercise, so there should be more than enough left after weight training to fuel any cardio you might want to do.
As far as fit people go, their muscles - i.e fit people - can store anywhere from 20% - 50% more glycogen in their muscles than people who aren't in shape, so issues of inadequate stores of glycogen due to weight training is even less of a concern if you're fit.
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Maybe I'm reading this completely wrong, but I'm not convinced that it's that simple. Why do most people bonk well before that 2,000 calorie point during cardio workouts? With this mindset, a person cycling fairly hard and burning 700 calories per hour should be able to keep that effort up for 3 hours straight on an empty stomach, without even tapping into the carb stores in their liver. In reality, most people would bonk hard, be crazy hungry, have their blood sugar bottomed out, will probably be cramped up, etc., well before that point. And, this is assuming a fairly fit person who according to you could store 50% more glycogen than the figures you gave out. I don't get it.