i need some really good advice!

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    Tyrrell2oo9's Avatar
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    i need some really good advice!


    I need advice on a proper warm up for days i lift and a proper cardio regime while attempting to gain size and strength.

    I have currently been running one mile everyday in under 6 minutes before i lift and i think it is making me weaker and stalling my progress.

    I recently lost about 10 lbs of fat that i gained while undergoing a see food diet in attempt to gain mass.

    I then started eating clean and the fat came right off. So, i guess you can say i don't gain fat very easily. Only when im eating 6000-7000 calories a day of hotwings and pizza and crap, which is what i did to gain the 10 pounds of fat.

    Ill attach a picture to show you where I am at now and any advice would be appreciated.

    Please help me since i want to get big and become strong!

    send me an instant message at TyRReLL2oo9 ... copy and paste that ... and i will show u a picture of where im at

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    Don't run before your workout, as that's a good way to guarantee you won't be able to lift as much/heavy as you can. Warming up can be as simple as doing a 20-rep set with light weight for the muscle group you're about to work. For example, say I'm doing chest, I will do a set of 20 incline presses with light weight, and then I will go about my routine. You don't have to do a warm up set for each exercise, only for each muscle group. Lift HEAVY. Heavy weights and high intensity lifts are keys to gaining mass.

    As far as cardio, running a sub-6-minute mile isn't exactly best for gaining size and strength. I'd actually consider that a catabolic activity. You should incorporate steady state cardio or HIIT to help preserve muscle.
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    Buy a book called 'the mens health hard body plan' it has alot of info on workout and diet plans and goes into detail on warmups and everything involved in a workout.
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    i usually do about 5-10 on the treadmill at about 3.5mph (not very fast at all) and may put it at a slight incline of 3-4 tops. gets the heart rate going a bit and body heat.
    as for whats been said stick to 1-2 warmup sets then get at it.
    i usually warmup more my first excercise for a muscle group and only do 1 really all out set with a heavy weight and incorporate rest-pause, forcedd reps, negatvies and drop sets. going all out on too many sets can lead to overtraining.
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    HATEFULone's Avatar
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    In my opinion the type of warmup should correspond to the type of training, but I have been having success with a dynamic warmup focused on upper or lower body, and then using a gradual build up on my first exercise of each muscle group. Post your training style so we can all know some more info.
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    Tyrrell2oo9's Avatar
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    5 days a week
    s-off
    m-chest
    t-legs
    w-off
    t-back
    f-shoulders
    s-arms

    i do abs everyday and calves with legs and traps with shoulders
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