Thread: been training a while but moving my focus to cardio fitness..

been training focusing on my weight wokouts for about 16 months had some good gains, now in a change of circumstances i need to be physicaly fit ,ill figure my cardio and diet out accordingly. But im looking for a weights workout i can do 3 times a week (mon weds fri ) like an all body workout so i can keep some tone+size but not have to spend too much time in the weights area because i wont have enough time a week to focus on body parts because i need to focus on my cardio game when im free.

i know squats, deadlifts and benchpress will be a good place to start but i dont know what else compound i should really include.. maybe weighted dips and pullups?.. need feedback

thanks.

You could try Frankie NY's Mass Building Program. It is three day split - push/pull/legs and it only consists of compound exercises. It is by no means easy, but the volume is low.

http://www.muscletalk.co.uk/Frankie-...ram-m8817.aspx

quick reply! thanks ill give it a read.. that looks quite good and simple i like but on the push day do you think it would be wise to swap dips for maybe rope pulldowns or will that mess it all up?

Yeah..sort the diet and cardio and stick with the compound exercises!

Originally Posted by stu768

quick reply! thanks ill give it a read.. that looks quite good and simple i like but on the push day do you think it would be wise to swap dips for maybe rope pulldowns or will that mess it all up?

Rope pull downs are a isolation exercise. It would be better to substitute dips with another compound exercise - like close grip bench press.

great advice. good solid routine. definately worth a go.

when we say close grip how close? shoulder width just shorter?



Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

and where its wrote like that does he mean one off each line?

Originally Posted by stu768

when we say close grip how close? shoulder width just shorter?



Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

and where its wrote like that does he mean one off each line?

When I do close grip bench press my thumbs can touch each other, you want the same or thereabouts. Do it on the smith machine initially until you get used to the exercise.

Choose one from each line, i.e. on my pull day I was doing:

Deadlifts
Barbell Rows
Barbell Curls

thats the 3 i chose tonight, worked with alot more weight then i usually would after the 4th set of deadlifts i felt faint lol grip got very weak too lol, also felt after deadlifting because its such a big exercise i was done by time got to barbell row so my form was a bit poor then i initially went for close grip chins as my 3rd but i couldnt push 3 together and i can usually do 20 . lol

Originally Posted by stu768

thats the 3 i chose tonight, worked with alot more weight then i usually would after the 4th set of deadlifts i felt faint lol grip got very weak too lol, also felt after deadlifting because its such a big exercise i was done by time got to barbell row so my form was a bit poor then i initially went for close grip chins as my 3rd but i couldnt push 3 together and i can usually do 20 . lol

Although it is low volume it is not easy going.

Deadlifts always take it out of you, but in a good way. You'll find when you start going heavy on deadlifts your grip is the first thing to go, you can resolve this issue by using an alternate grip (one overhand, one underhand) - you can then go as heavy as you want without loosing your grip.