2012 Northern Contest Information
Beverly International Nutrition Support Forum Beverly Nutrition Training Cardio Shrinking Muscles|
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Guru Member |
If you feel you need more intense cardio earlier to get ripped, then you've got to pay more attention to your nutrition in the offseason.
I never do cardio. Been about 10 or 12 years now. But when I did, I always competed in the 5-6% range with a flat look. My last show this October I competed at 3.46% taken on a 9 site caliper. And this has relatively been the norm now ever since I stopped doing cardio. I'm an old **** too - 47.  When the body is in a calorie depleted state (pre contest) there is a tendency to do more training AND more cardio. Where is the body tapping into for a fuel source where there is none to provide? You're right.... your muscle. Hence the flat, depleted look. Always rely on the diet to burn the fat. Cardio should be added very slowly and as little as possible, should it be needed. If you fall more into the endo or meso/endo bodytype, then HIIT Cardio would be your best alternative, as the metabolic and hormonal benefits from this type of cardio will be much more effective than LISS (low intensity steady state) for fat loss and muscle preservation. Additionally, if 12% is your offseason bodyfat percentage, you may have to maintain lower percentages if competition is in your blood. Remember: how you eat in the offseason is just as important as how you eat pre-contest. You can post your diet here, or you can PM me and we will certainly do our best to help you out, win.  A Aram N. Hamparian Pro Natural Bodybuilder |
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Guru Member |
Winflex,
Ive read articles lately where longer moderate to slow cardio is better. The rage all the past few years has been HIIT. I hate cardio and never do it unless Im chasing a ball on a field of some sort. Last year I did a year stint of refing soccer games, indoor. I rarely jogged or ran, I just walked briskly up and down the field. Probably for a total of 3 hrs per week. I was very lean, and I was eating like **** and training maybe 2x per week. When I went to see Jeremiah my bodyfat remained sub 10% even with all the lack of training and eating bad. I was just walking each week. When I started my precontest diet, I dropped 3% in three weeks and gained 2lbs. I had began training again full time, but still walking those fields. Truth be told, I was originally worried the walking would lead to muscle wasting. This leads me to believe that slow moderate bouts of cardio are better. With HIIT I was always flat by the time i got on the stage. Everyone is different. But, I will now incorporate moderate walking into any leaning out program. Leave the HIIT alone. Just my experiences. Im sure most will still say HIIT, though. Jason Theobald |
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Guru Member |
I agree with Jason. Hey, who am I to argue with a future world famous attorney
Actually, my first recommendation would be to leave the HIIT and the LISS cardio alone. I don't advocate any. That said, slow, moderate cardio (as J described) would be more beneficial to the ecto/meso group of people. However, I often like to draw an analogy: Have you ever seen Olympic sprinters and marathon runners. The sprinter's workouts are short, explosive, and infrequent. These guys look like bodybuilders. Their hammies, quads are incredible. Their upper bodies are extremely muscular also. Marathon runners look skinny/fat, with no muscle to speak of. They have moderate to long training sessions and literally burn off all their muscle. It has also been found that moderate to lengthy cardio sessions impact the testosterone to estrogen shift in a very unfavorable way. Test levels decrease, estr rises. Not good. Everybody's got their own preferrences, and that is how it should be.Look at my buddy Jason. He's found a niche. But if one is using cardio to satisfy an emotional requirement rather than using it for fat burning, then we got a problem. Ain't never gonna be no cardio for dis homeboy though  Aram N. Hamparian NBI, USBF PRO Natural Bodybuilder Aram N. Hamparian Pro Natural Bodybuilder |
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Guru Member |
Anyone wanna swap genes with me??? lol... walk, eat like **** and train twice a week and 10%
 Just once in my life I would like to experience that...lol |
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Guru Member |
Yep, I only do cardio if dire straits. I leave it alone too. I just think from my recent experiments that the moderate longer bouts may be better for me, and yes I too am an ecto/meso.
Shorty, sorry man, in no way was I trying to rub it in. I know I am fairly lucky in this department. But, Ive had to work my **** off for what little muscles I have:-) We all have our obstacles. Keep training is the best advice. I also agree that sprinters look like bodybuilders, though I think this is a classic chicken and egg argument. World class sprinters, in my opinion, are the upper eschelon of society in terms of genetics. They would look like bodybuilders if they played soccer, football, or knitted scarves. We all know those blessed few who look awesome and do very little. I just believe these bodies breed sprinters, not the other way around. Im sure the intense work does contribute, but I knew a many track athletes in college that dined on college cheeseburgers and cookies, and smoked ganja daily and were built like your local level bodybuilders. Just my two cents. Jason Theobald |
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Guru Member |
Hmmm...now you got me wondering whether I should deadlift tomorrow, or take up some needlepoint.  Aram N. Hamparian Pro Natural Bodybuilder |
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Guru Member |
needlepoint...nah, at your age its probably time for golf.
Just kidding with you. You are in better shape than I am, if Im in half as good of shape at your age, then Ill be doing pretty good. Or wait my bodyfat is 10% now, so knowing you hanging at 6% looks like I already am. I need to get working. Jason Theobald |
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Guru Member |
Golf?? Heck, at my age just getting up out of bed in the morning is enough activity and cardio for one day. If I took up needlepoint on top of golf, I think I would severely overtrain Aram N. Hamparian NBI, USBF PRO Natural Bodybuilder Aram N. Hamparian Pro Natural Bodybuilder |
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| <winflex>
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Aram,
I sent you a PM....oh and trust me I dispise cardio. I'm ecto/meso bodytype and tall. Losing muscle is the worst feeling in the world. I know I have the metabolism to get really lean. The fat just hasn't been able to come off with the HIIT in the past. I am definitely doing something wrong nutritionally or just not doing something I should be...or maybe its training??? JTheo, I know what you mean about playing ball. I am a lacrosse player and soccer player. Those are the only things in the world that get me to enjoy running or anything cardiovascular. Thanks guys for your help. -Dwayne |
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| <MUSCLECOP>
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I believe that cardio should be a staple year round. I use cardio as a tool to get lean, but my beliefs stem from cardio's health benefits. Do not forget about your heart.
Even you ARAM  |
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Guru Member |
Gee..this reminds me of the good ole days, when the cops (MUSCLECOP) and the lawyers (Jason) used to gang up on me and try to put me away for good. Especially when I used to escape from detox every other weekend. Ha, you know I loves ya  Actually for heart health, I prefer weights over aerobics. Sure, I enjoy skiing, mountain bilking, and hiking, but I've always believed weight training helps the heart function better, especially when carrying or lifting heavy objects in the real, everyday world. I think that strong muscles place less stress on the heart, in general. I cut and pasted a leg workout I did about 10 days ago, which I posted on a very friendly fitness site: Weighed in 167.1 lbs. BF@ 6.41% Leg Press: 8 plates x 25 14 plates x 11 16 plates x 7 14 plates x 10, drop to 12 plates x 7, drop to 10 plates x 7, drop to 8 plates x 12 Squats: 1x 135 x 20 1x 225 x 20 1x 275 x 12 1x 315 x 8 1x 225 x 20 1x 185 x 25 Had to go into the locker room and lie down for 10 minutes, and then... DB Stiff Leg Deadlifts: 1x 60 x 10 4x 120 x 9,9,7,7 Superset: Reverse Smith Machine Lunge: 3x 4 plates x 8,8,8 Sissy Squats (holding 45# plate against chest) 3x 8,8,8 Now if that wasn't "cardio" and "heart healthy", then I'd better start hiitin the treadmill quick! Aram N. Hamparian Pro Natural Bodybuilder |
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| <Kristen>
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| <Kristen>
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Hi. I am new to the beverly international discussion board. I REALLY need help with my training. I am trying to gain weight. I cannot seem to find a program that works for me. Sometimes when I go too heavy I don't really feel the muscle and/or the weights seem to slip out of my hand because of sweat. Also, since I seem to perform a lot of cardio, my leg power has decreased--this really bums me. Can someone help me with my training and help explain to me a better cardio that I could follow. Thanks, any and all help would be great.
Kristen |
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| <jarnold>
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Simple Sprint on your off day from the gym. or at the most 3 days a week
4 X 200 meters 4 x 100 4 x 50 Only do this for about 8 weeks before as well and don't do it the week of. Dont kill yourself. Run at about an 75% but run harder as you get to the 50's. Don't blow a hammy afterall you are not doing this to run in a meet. Warmup with and easy 400 or one lap. It will harden you up without stripping muscle. I was a college sprinter and know this works and have used it for my precontest training. You calves will also blow up better than any gym exercise will do. running is also great for abs. People alway ask what I do for abs and I tell them, sprints. |
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| <str8flexed>
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In short, Lyle McDonald is right, but the "shrinking" is overstated. ANY kind of training, even weight training causes the fiber type shift. It's a consequence of training making you more efficient metabolically. It's simply unavoidable.
-Layne |
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Active Member |
I shrunk big time before my last show (still came in second). I did waaaaaayyy too much cardio. This time I am at about 15 to 30 min 2 times per week and letting my diet and sups do the cutting up.
Still concerned about the back of my legs (it's a girl thing) and this time around the back of my arms are not as lean. Will just be patient and re-evaluate each Saturday with pictures and caliper test. I just hope not doing very much cardio works because I am so limited on time for training as it is, I would struggle to find time for more cardio. I am 12% at 11 wks, you think I'll be OK??? |
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| <winflex>
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Thanks all for your responses...
Layne, you stated: "ANY kind of training, even weight training causes the fiber type shift." I got a little confused by this...could you clarify? Are you saying even weight training could cause a muscle fiber shift to small endurance fibers. I guess it could if one was using weights for endurance...but could you clarify anway? Getting confused. Thanks. |
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Beverly International Nutrition Support Forum Beverly Nutrition Training Cardio Shrinking Muscles