The notion of ‘cardio’ has taken a peculiar twist in the modern exercise industry as it shifted to training devices or mediums that work in conjunction with overall strength goals. There is no reason why a strength-athlete, bodybuilder or athlete uses standard ‘cardio equipment’ rather than say chopping wood or general callisthenics but such is the case of the present day.
Developing and maintaining structural and purposeful strength, as well as reducing the risk of potential injury, should be a cornerstone of all training regimes. This is particularly true with the iron-game with the added concern that efforts to increase work-rate do not come at the expense of muscular gain.
With that said the ‘Power Cardio’ sessions will go a long way to building and maintaining muscle mass, along with lowering body-fat.
USPlabs Power Cardio
Shoulders Super-set, perform each exercise x 12 reps and move to next movement without rest. Perform 4 sets
- Front Raise x 12 reps
- Side Lateral Raise (very slight bend at elbow, raise to fully overhead) x 12
Super-set, perform each exercise x 12 reps and move to next movement without rest. Perform 4 sets
- Dumbbell Shoulder Press (do not lift above eye-level) x 12 reps
- Bent Over Lateral Raise (45°) x 12
- Dips (chains) 4 sets x 12 repetitions
- Dumbbell Triceps Extension (decline bench 45° angle) 3 x 12 repetitions
- Barbell Extension (chains) 3 sets x 12, 8 repetitions
Optional 'cardio' section GPP non-weighted callisthenics
- Jumping jacks
- Shuffle splits
- Mountain Climbers
3 sets x 30 seconds each, no stopping
Sledgehammer Circuit - repeat each movement for 30 seconds, perform 2 to 3 sets - ¾ with alternating lead hand, shift with lead leg forward - ¾ with alternating lead hand, legs parallel - Overhead, right arm dominant - Overhead, left arm dominant
Walking Lunges, 50 steps forward, 50 steps backwards. Perform 2 to 3 sets.
Prepared by John Davies
John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle.
Disclaimer The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.