Tag: strength workout

  • FAQ: Can I do cardio and strength training in the same workout?

    FAQ: Can I do cardio and strength training in the same workout?

    Yes, but you’ll need to balance the two in a way that’s appropriate for your goals. 

    The principle of specificity states that if you want to improve at a particular skill, you need to train in that skill. Even more simply put: If you want to get strong, you’ve got to strength train. If you want to run a marathon, you need to run. That doesn’t mean you can’t (or shouldn’t) work in other training components, but there should be a focus.

    Personally, I want to maintain muscle (both size and strength) so strength training is a primary piece. I also want lungs to go the distance, so cardio is worked in as well. Most times they are separate sessions, other times they are blended. This is where it gets tricky and very individualized.

    What I watch for:

    If my strength or size is dwindling, then I’ll cut back on the mileage or time on feet per week. If my strength is maintained or improving, then I know I can add more miles or time. 

    Ways I do it:

    I wouldn’t typically add a very long cardio sessions (40-60+ minutes) to a strength workout because it would be too taxing on my body and not allow me to be my strongest on lifts. But shorter (15-20 minutes) interval-style workouts compliment strength training because they add some metabolic conditioning. Those supplemental short cardio sessions would be added to the end of the workout, not at the beginning. 

    However, there are times where a good challenge is in order: I’ll run massive distance and strength train, but that usually would require a couple days recovery afterwards and cannot be sustained.

    Overall, there are lots of caveats or variables to this question. 

    Make things easy on yourself: follow one of our 30+ free workout plans, we take the guesswork out of it all. Or, download the Size, Strength, and Shred Cycle or the 12-week Accelerated Starter’s plan. 

    Need more hands-on attention to your programming, check out digitalfitnessadvisor.com

  • The 4-week big friggin’ legs workout plan

    The 4-week big friggin’ legs workout plan

    Whether you love or hate leg day, for more reasons than one, you can’t skip. In fact, you might even need to be doing more of them. “The legs are a huge muscle group that needs to be stressed multiple times a week and in different ways to encourage growth,” says Seth Broadstreet (@SethBroadstreetFit), a Los Angeles-based trainer and guest contributor to HFP.

    You may also like: The 2-week big friggin’ arms workout plan

    This doesn’t mean you’ll simply be doing squats twice per week. It’s broken up into a “push day” and a “pull day” to cover the quads, glutes, and the hamstrings. Along with the physical growth in your legs, Broadstreet says the programming includes a helpful performance touch. We’re not training wide receivers, but you’ll see an athletic bump. “I choose compound exercises that can be done at most gyms, while also making sure there is a functional aspect to the workout.” Some of those functional aspects include balance, coordination, and overall core strength.

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    The old school basics are the backbone, but exercises like the single-leg landmine deadlift are added in for improving leg stability and balance, jumping lunges to improve coordination and “overall physical literacy”, and pause squats to boost isometric endurance.  According to Broadstreet, all of the free weight movements will make sure every muscle of the core is being worked.

    You may also like: 20 ways to give your core a great workout

    Not only will you be doing more lower body workouts, you’ll be doing more during them. “I chose sets and rep ranges that really drive up the volume of the workout, which is directly linked to growth,” he says. “More volume equals more growth.”

    For this plan, Wednesday’s and Saturday’s are your days.

    Switch things up and try the big friggin arms plan when you’re done with this one.

    Let’s get to work.

    Seth Broadstreet - Big Friggin Legs workout plan
    Seth Broadstreet

    The big friggin’ legs workout plan schedule

    Monday: Upper Push
    Tuesday: Upper Pull
    Wednesday: Lower Push
    Thursday: Upper Push
    Friday: Upper Pull
    Saturday: Lower Pull
    Sunday: REST

    To allow for enough recovery, Broadstreet recommends taking 2-3 days between lower body sessions.

    How much weight to use

    The amount of resistance or weight being used should be chosen based off the rep ranges. “If an exercise is called for 12 repetitions then you should be huffing, puffing, and burning at the 10-12 rep point,” says Broadstreet. While it’s very important to make sure you’re really pushing yourself, don’t get reckless. “Choose a weight that is heavy and tough for the rep number, but not too much to break form and cheat,” he adds.

    The big friggin’ legs workouts: Week 1 & 2

    You can take between 60-90 seconds between all sets.

    Day 1: Push

    BB Back Squat (12,10,8,8,8,6)
    BB Reverse Lunges (4x 12)
    Single Leg Press (4x 15)
    Leg Extension (15,15,12,10,10)
    Seated Calf Raise Toes Inward (5x 20)

     

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    Day 2: Pull

    BB Romanian Deadlift (12,10,10,10,6)
    Weighted Hip Thrust (4x 12)
    Standing Calf Raise (5x 20)
    Lying Single Leg Curl (12,10,8,8,6)
    Cable Kickbacks (4x 10)

     

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    The big friggin’ legs workouts: Week 3 & 4

    Day 1: Push

    BB Front Squat (12,10,8,8,8,6)
    BB Pause Squat (4x 10 w/ 3 sec pause)
    Goblet Split Squat (4x 12)
    Seated Calf Raise Toes Outward (5x 20)
    Bodyweight Jumping Lunges (4x 16)

     

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    Day 2: Pull

    Single Leg Deadlift w/Landmine Attachment (4×12)
    Weighted Glute Bridges (4×15)
    Goblet Side Lunge (4×10)
    Standing Calf Raise (5x 20)
    Seated Leg Curl (12,10,10,10,8,6)

     

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  • The split 10×10 workout plan to supplement the originals

    The split 10×10 workout plan to supplement the originals

    The 10×10 workout plan is one of our most popular total-body programs. Because of it’s popularity, I’ve decided to produce a series of three more workouts with two days of cardio in between. If you are or plan on following the original 10x10s for the prescribed two weeks, you can add this in as a third or third and fourth week(s). If you’re unfamiliar with the original 10×10 plan, you can check that out here.

    How the split 10×10 workouts work

    They are very much like the original 10x10s, but instead of being a combination of three moves for 10 sets of 10 reps, they’re a combination of 3 moves for 5 sets of 10, then a new group of 3 moves for another 5 sets of 10. Essentially there’s just a bit more diversity in the movements you’ll be doing. Each workout focuses on a couple or few muscle groups at once, after the full week you covered your entire body. It’s suggested that you rest as little as possible between exercises, but do rest as you feel you need to. This is a nice combo of strength and cardio training for muscle gains and fat loss.

    How to follow the split 10×10 workouts

    As mentioned above, if you’re following the original plan for two weeks, you can add this week of workouts in as a third week or as a third and fourth week. Once you’re complete, cycle off of it and onto another plan like 4-week Reconstruction plan, the 6-week Redemption plan, or the 6-week Unlabeled plan. Our reboot release of the Pre-Cut plan is also a smart option.

    The split 10×10 workouts

    Workout 1: Legs/Core/easy chest (pushups)

    1A. Back squat
    1B. Plank row
    1C. Weighted sit-up
    5 sets. 10 reps. Rest as little as possible.

    2A. Front squat
    2B. DB push-up
    2C. Plank swing
    5 sets. 10 reps. Rest as little as possible.

    Workout 2: Interval+steady cardio combo 1

    Complete 10 minutes of intervals. The choice is yours: 10sec on/10sec off, 20sec on/10sec off, 30sec on/10sec off, etc.)

    Complete 20-30 minutes of steady state cardio around 60% max

    Workout 3: Shoulders/Back/Chest/Core

    1A. DB shoulder press
    1B. BB bent-over row
    1C. Hanging leg raise or knee raise
    5 sets. 10 reps. Rest as little as possible.

    2A. Pull-down
    2B. DB bench press
    2C. Weighted crunch
    5 sets. 10 reps. Rest as little as possible.

    Workout 4: Interval+steady cardio combo round 2

    Complete 10 minutes of intervals. The choice is yours: 10sec on/10sec off, 20sec on/10sec off, 30sec on/10sec off, etc.)

    Complete 20-30 minutes of steady state cardio around 60% max

    Workout 5: Legs/Chest/Back

    1A. Front squat
    1B. DB flye
    1C. Cable chop
    5 sets. 10 reps. Rest as little as possible.

    2A. BB deadlift
    2B. Pull-up
    2C. Weighted dip bar tuck
    5 sets. 10 reps. Rest as little as possible.