Please Scroll Down to See Forums Below I'll try to keep this short......I used to do cardio like a mad woman and hardly did much weight training, now I have dropped the cardio and started training for a bench press competition and am doing heavy weight training. I've noticed that my weight is staying the same and I'm actually getting smaller inches wise.....how long will this last? I'm worried that sooner or later not doing the cardio will catch up with me and I'll start gaining fat. My diet is good, high protein, moderate carbs, and tons of water. I need to gain strength to compete, but I don't want to get "bulky", I want to be lean and strong. What are your thoughts???????
cardio vs. heavy weight training
- Thread starter lexi
- Start date
Stryc-9
New member
I think you should just keep a close eye on yourself and keep on doing what you're doing!! The simplest rule of bodybuilding (okay maybe not the simplest - but it's pretty damn simple!!) is this:
Do what works!!
If you begin to notice your physique changing in ways that you are no longer happy with - then you might want to think about incorporating cardio into the mix....but like I said before, if you're happy with what you see right now...I wouldn't change anything at all!!
Actually, increasing your lean muscle mass will be beneficial in terms of fat loss in the long-run anyway....so build up those pecs!!
Do what works!!
If you begin to notice your physique changing in ways that you are no longer happy with - then you might want to think about incorporating cardio into the mix....but like I said before, if you're happy with what you see right now...I wouldn't change anything at all!!
Actually, increasing your lean muscle mass will be beneficial in terms of fat loss in the long-run anyway....so build up those pecs!!
diamonddiceclay
New member
if you have a great diet and fast metabolism, you may be able to avoid cardio. Otherise, when you want to get ripped, you'll need cardio
lexi said:
This is "the secret"! Muscle is denser than fat, meaning the same weight in muscle will take up less space than fat. (Looks a lot better too!
) Also, since muscle burns calories whereas fat does not, more muscle will increase your metabolism. As to how long the cardio vacation will last, that's up to your diet and training. I still do some cardio because I enjoy it (I'm just weird that way), but now I'm doing about a third as much as I used to about 2 years ago. I spend more time on weights, but still less than I ever spent on cardio. Now it seems like I'm putting forth half the effort but getting twice the results. (Cleaning up my diet helped a lot too. I used to starve or eat only crap, now I eat real food.) I weigh the same but dropped 2 pant sizes. My upper body increased a size, but it was a definite improvement.
N
new@gettinbig
Guest
Heavy weight training is far better than any cardio session.......you are now building lean mass...now you are burning more calories at rest etc....cant build lean mass walkin on the treadmill.
NubianBeauty
Banned
Same thing happens to me Debu, I think it has to do with genetics. Everyone in my family(maternal and paternal) are fat, have big hips and butts
so it is a struggle for me to keep it off. Seems like I can gain 10lbs in the hip/ass/thigh area overnight!!
so it is a struggle for me to keep it off. Seems like I can gain 10lbs in the hip/ass/thigh area overnight!!
Gladiola
New member
Oh yeah - forgot.
Heavy weight training can still be superior to cardio in terms of staying lean even if a woman is not gaining more LBM & only maintaing current muscle mass. It still burns a lot of calories & the metabolism is raised for a while after the strength session (not sure how long?) whereas after a cardio session, there isn't a lasting effect on metabolism.
Heavy weight training can still be superior to cardio in terms of staying lean even if a woman is not gaining more LBM & only maintaing current muscle mass. It still burns a lot of calories & the metabolism is raised for a while after the strength session (not sure how long?) whereas after a cardio session, there isn't a lasting effect on metabolism.
c3bodybuilding
New member
I'm glad you've seen the light Lex! I hate to see woman and young girls who get caught up in all the bullshit f***ed up lied out there. Jenny Craig, Slim Fast, those 100 reps for 'tone' with a soup can article in mags, etc, etc are all a sack of shit, that should be sent to hell!
Keep up the good work. I know it can seem confusing, and weird "If I don't do cardio, will I get fat?" and all the other stuff that must run through your mind. But remember, bodybuilding is about what you see in the mirror, not what a scale tells you, if you're looking good, then it's working! Besides heavy weight training burns fat too! Keep hitting it hard!
Keep up the good work. I know it can seem confusing, and weird "If I don't do cardio, will I get fat?" and all the other stuff that must run through your mind. But remember, bodybuilding is about what you see in the mirror, not what a scale tells you, if you're looking good, then it's working! Besides heavy weight training burns fat too! Keep hitting it hard!
Arioch
New member
Some women can actually gain quite a bit of muscle naturally. Some cannot. This is rather similar to men, some of whom are destined to be no larger than your average 5th grade chess champion.
The more muscle you gain, the faster your metabolism is, and the more calories you burn at rest. The number of calories burned during a weight training session will vary, but the effects continue for quite a while, and once again the duration will vary.
The more muscle you gain, the faster your metabolism is, and the more calories you burn at rest. The number of calories burned during a weight training session will vary, but the effects continue for quite a while, and once again the duration will vary.
Arioch
New member
I think we need to define "significant" as it relates to women gaining muscle mass. I have seen quite a few put on an easy (relative) 30 pounds of muscle during college, when they were training for heavy events. I have also met, trained with, and coach numerous female powerlifters, some of whom gained quite a bit of muscle, at least two who gained to the point where they were consistantly being questioned, even by other lifters. And no, they were both clean.
Arioch
New member
Genetics. Sorry. However, no one that I coach trains a bodypart one time a week. As I coach throwers, pl'ers, and Ol'ers, most of the focus is on the legs and back, and some throwers will be training their back four times a week, but different parts.
I will say that the focus on strength as a goal seems to work better for women who wish to gain mass. Without wasting time on "shaping" movements or worry too much about staying lean, it is easier to focus on the big lifts, which is pretty much what everyone should be doing.
Spatts posted her new training split, which is remarkably similar to the one I use for pl'ers.
OL'ers will train up to ten times per week, with each training session focusing on aspects of the contested lifts in the morning, and heavy assistance work in the evening. Example:
Monday: AM: Heavy Snatch, light clean. PM: Heavy squats
Tuesday: AM: Heavy clean, light snatch. PM: light front squats and more pulls(such as RDL's) if bar speed is weak off of the deck.
Wednesday: AM Heavy jerks, specialized assistance work
Thursday: AM: Heavy Snatch, light clean. PM: Light squats.
Friday: Heavy Clean, light snatch. PM: Heavy front squats, more pulls if necessary.
Saturday: Heavy Pressing and assistance work.
Note: The AM sessions will also involve specialized assistance work such as power versions of the snatch and clean, which are sometimes substituted for the light versions of same, as well as snatch and clean pulls. Reps are low (less than five) on all exercises, and on heavy cleans and snatches, never exceed two, but mutilple sets will often be performed. In the evening sessions, reverse hypers or ham-glute raises are done, with abs being worked specifically twice a week, generally on Wed and Sat.
Also, most of these women are throwing, or performing some other sport. Variations of the above included subsituted heavy inclines for shot putters and javelin throwers, and limiting the jerks and heavy presses, which are less specific. And most of the snatch and clean work functions as active recovery for the heavier movements, such as squats, snatch grip deadlifts, rdls, good mornings, etc.
And they get to eat as much as they want, usually for free. The joys of an athletic scholarship.
I will say that the focus on strength as a goal seems to work better for women who wish to gain mass. Without wasting time on "shaping" movements or worry too much about staying lean, it is easier to focus on the big lifts, which is pretty much what everyone should be doing.
Spatts posted her new training split, which is remarkably similar to the one I use for pl'ers.
OL'ers will train up to ten times per week, with each training session focusing on aspects of the contested lifts in the morning, and heavy assistance work in the evening. Example:
Monday: AM: Heavy Snatch, light clean. PM: Heavy squats
Tuesday: AM: Heavy clean, light snatch. PM: light front squats and more pulls(such as RDL's) if bar speed is weak off of the deck.
Wednesday: AM Heavy jerks, specialized assistance work
Thursday: AM: Heavy Snatch, light clean. PM: Light squats.
Friday: Heavy Clean, light snatch. PM: Heavy front squats, more pulls if necessary.
Saturday: Heavy Pressing and assistance work.
Note: The AM sessions will also involve specialized assistance work such as power versions of the snatch and clean, which are sometimes substituted for the light versions of same, as well as snatch and clean pulls. Reps are low (less than five) on all exercises, and on heavy cleans and snatches, never exceed two, but mutilple sets will often be performed. In the evening sessions, reverse hypers or ham-glute raises are done, with abs being worked specifically twice a week, generally on Wed and Sat.
Also, most of these women are throwing, or performing some other sport. Variations of the above included subsituted heavy inclines for shot putters and javelin throwers, and limiting the jerks and heavy presses, which are less specific. And most of the snatch and clean work functions as active recovery for the heavier movements, such as squats, snatch grip deadlifts, rdls, good mornings, etc.
And they get to eat as much as they want, usually for free. The joys of an athletic scholarship.
Re: hey lex..
My workouts take no longer than 1 hour, this is what I do....
Monday morning: light legs: 3x10 lunges, 4x10 squats (light), 3x10 hammys
Monday evening: heavy back (all lateral movements)
Tuesday: speed bench: explosive movements off chest and explosive tricep pushdowns 3x10, bicep hammers (heavy until failure)
Wednesday: off
Thursday morning: heavy legs: 3x10 lunges, 4x10 leg press, 3x10 extension, 3x10 hammys
Thursday evening: biceps: isolated seated curls, preacher, rotate end of bi's every week (heavy until failure)
Friday: off
Saturday: Maximum effort bench press: bench exercise changes every week, heavy triceps and chest at end
Sunday: off
rez said:
My workouts take no longer than 1 hour, this is what I do....
Monday morning: light legs: 3x10 lunges, 4x10 squats (light), 3x10 hammys
Monday evening: heavy back (all lateral movements)
Tuesday: speed bench: explosive movements off chest and explosive tricep pushdowns 3x10, bicep hammers (heavy until failure)
Wednesday: off
Thursday morning: heavy legs: 3x10 lunges, 4x10 leg press, 3x10 extension, 3x10 hammys
Thursday evening: biceps: isolated seated curls, preacher, rotate end of bi's every week (heavy until failure)
Friday: off
Saturday: Maximum effort bench press: bench exercise changes every week, heavy triceps and chest at end
Sunday: off
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