The big cardio issue…
Since i’ve cut the cardio to none pr. week, i’ve gained some better amounts of weight. But the thing is that after a couple of weeks with no cardio at all, i start to feel like shit. Nothing tastes good. Don’t feel like eating my tuna and so on. This is better when doing some cardio now and then. I wondered if anyone else were experiencing something similar, and if the cardio is such a “no-no” in a bulking fase? I am an ectomorph with a low apetite, so every calori must be used with caution :). I know i might be posting my own answer in this question (like… just do some cardio then) but i was thinking (wish wish) that somebody knew someway around this? Worth a shot!
Aaah, and since im too lazy to create two threads, i have a question about dynamic days. Should my dynamic squat be equal to what i do in the max effort day? Or something like when doing deadlift ME, then power cleans dynamic day?
Do your cardio. 20 minutes / day 3X / week. This little cardio will not inhibit strength or size gains. As for Dynamic day, you are supposed to work with between 50-60% of your 1RM. Dynamic squat day is a speed day, preferably off a low box. 8-10 sets of 3 reps / set. One minute rest max between sets. Maximum Effort day is just that, maximum effort. 3-4 minutes rest between sets. Get to the Westside Barbell site and read all you can about both days.
Neo, I won’t address your cardio issue, and I’m not sure I understand your question for the Westside methods, but…
The box squat is ALWAYS used on EVERY dynamic leg day. It is done for 10 sets of 2 reps (not 3, if going by strict Westside methods - the dynamic chest day uses 8 sets of 3 reps). From T-mag (Strength Training, Bodybuilding & Online Supplement Store - T NATION), percentage of 1RM during week 1 should be 60% for all 10 sets. Week 2 = 63%, Wk 3=66%, Wk 4=70%. These percentages are different for the chest day.
As far as your max effort day goes, this is where you rotate exercises every 2-3 weeks, with 70% of your exercises being a variety of the Good Morning. Warm up and continue doing sets of 3 until you need to start doing sets of 1. Find your max for that exercise.
Please read the article that I put in this post, as I believe it will answer all of your questions much better than I did. Also, go to your favorite search engine, type "Westside Barbell" and start learning!!!
I like to spin on my bike in the winter for app. 20 minutes about twice per week using an interval approach. Make sure you get enough sleep and rest. That seems to keep my wind up enough. Also try sled dragging for active rest, just don’t load it up to heavy. 15 minutes is probably pretty good. Also look at Supertraining by Siff and Verkoshasky for other methods of rest, recuperation, and recovery. Lastly learn how to get a little lazy, slow it down. I thought I was an ectomorph at 16-17, but now I have a mesomorph build. If you’re young train, eat, and rest, and you’ll grow.
Thanks for the advices. I’ve read that article, but i wasn’t quite sure if the dynamic days was always supposed to be box squatting. Thanks for clearing that up for me :-).