Include Conditioning Session in a Bodybuilding Training

Training
1

Hello guys !

To begin, excuse me for my english which is not my native language. I will do my best.

From 3 years and a half now I have begun bodybuilding, from 3 to 4 and 5 trainings a week. I gain 32 kg (70lbs) from 60 to 92 kg (132 to 203 lbs) I am slowly cutting currently (87kg - 192lbs)

For the heart (and also help to cut) I walk 3 or 4 times a week, at the end of my trainings, 30 minutes at 65% of my HeartRate max (approximately 125/130 bpm) but I really appreciate the others kind of heart work shuch as sprint, hill sprint, using a prowler or a sled…

I have a large, full of grass, just next to my gym so I can easily use a prowler/a sled. There is also have a sprint field. To finish, I have the beach just 10 minutes from my house so I can do some exercices over there. I can introduce some exercice at the end of my training, in order to replace a walking session but I am also motivated to do a real session just constitute from theses exercices.

I search on the web but I never find all that I want. Actually, for sprinting by exemple, I don’t know how many sprint and how many rest during thems in order to remplace a 30 minutes walking sessions 65% HR Max. This is the same for the sled or the prowler… Of course I just want to work my heart and facilitate my fat loss but minimize the muscle loss.

Can you help me to build some sessions to replace walking (I will keep walking at least one a week because it’s a very good exercice, its just to diversy)

Thanks you :slight_smile:

If it can help you, my current program :

Day 1 : Chest/biceps
Day 2 : Legs
Day 3 : Shoulders/trapizius
Day 4 : Back/triceps
Day 5 : Rest day
Day 6 : Sart again the 4 day program.

2

Good intro.

Full work out.

What I`m getting a here, is that is took me less then 5 minutes with the simple search on the top right. Lots of good info here.

Cheers

3

Thanks you for your answer.

Please, dont reply as I was a little child which can’t do a research. OF COURSE that I have read these subjects, but :

  • The first one is not for me. If you took the time to read my question, you would have seen that this is NOT AT ALL what I want (6 day a week…)

  • The second one is a good introduction to sprint

  • The third one is good.

To conclude, only one is adapted to my question, but only the the sprint part. Nothing with a prowler of other.

So please, in the future, don’t reply if it’s to be condescending.

All the answer from positive people are accepted :slight_smile:

4

There are some segments on Prowler work on this site, might take a while to find it.

However, to just be simple, push the prowler for about 40 yards, rest 60-90 seconds between sets. Repeat 3 times for a total of 4. Do this 2-3 times a week after your main workout. Trying to cut down rest time and or distance or weight on prowler.

5

You don’t know what condescending is if you thought that my previous post was condescending.

If you would have taken the time to actually read them, you would have gotten something out of all three.

Here’s the spoon.

6

Thanks you.

@bowclan : I will do my best in order to find more informations about what I want on this website and try to put in place a program in order that you can criticize it.

@JFG : sorry if you were not. Actually I don’t exactly know the “mentality” of the foreign forums but in France, a lot of people reply, thinking that they are better and that you are just a noob which didn’t search. The reality is that by finding this forums, I have found some words that I didn’t know and, to be honest, I didn’t do all the research with all the terms.

MEA CULPA.

7

Hi again !

I taken the time to read a lot of articles about “conditioning” on the website and now I think that I have enough knowledges in order to post-again.

If I understood well (say it If I am wrong) :

  • There are 2 periods which are the greatest in order to burn fat with conditioning, just after my weight training or in “post-absorptive state”

  • After the weight training, a 10 minutes session is perfect.

  • The program will be : 1 exercice, 100 % intensity during 15-30 seconds, breathing (not a rest) an repeat. Stop after 10 minuts

  • For the exercices, I can choose between : Battle rope, sprint (hill, ballasted), loaded carries, fast jump rope, sled exercices (push, drag, face pull, push press…) There are also the “conditioning stations” which I think I can like, especially the “Variation 1:â??Heavy â?? Dynamic â?? Heavy (HDH)” Conditioning Stations for Fat Loss I just have to buy olympic barbell, dumbell, a tractor tyre would be perfect but I cant carry it :confused:

However, I have some questions :

  • In this article Predator Conditioning they said that 10 minuts is perfect but in this ont Timed Carries for Traps, Arms & Core they said “1 minut work, 1 minute rest, repeat 2 times for 3 minut total work time” It means that if I choose “loaded carries exercices” I only do 3 minuts work or I can add another exercice in order to have a 10 minuts session ?

  • Which warm up I need after my weight training before doing a conditioning session ? Nothing ?

  • With these programs, we aim the fat loss and cardiovascular performance increase and are not in a catabolic phase, isn’t it ?

  • Can I do a special conditioning session during my rest day ? If yes, which duration for that one ? (in a post-absorptive phase of course)

  • There is a rules for the exercices in the 10 minutes session ? I can do the same exercice during the 10 minutes or 3/4 different exercice I think ?

Regards :wink:

PS : I readen these articles :

http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_7_conditioning_secrets

8

Yes, you can do conditioning on your “rest days”. Actually it would be your non lifting days. Wear a weighted vest and walk a couple miles. What you do and how much you do depends on your goal(s).

You can do additional sprinting, short but sweet runs like 2 or 3 miles etc

9

Thanks you.

Actually I want to burn fat but prevent muscle catabolism, so I don’t know, when I’m in the “post absortive phase” how many times the session have to be.

10

Well just start with walking couple miles with a weighted vest 2-3 times a week on non lifting days, see how that works for you.

However, you also wanted to do sprints. If I was you I would just do it. Evaluate after 4 weeks or so.

11

You think it’s better than high intensity conditioning ?

It doesn’t seems like my 30 minutes walking after my weigh training ?

12

No I think high intensity training is better, but if you are really concerned about losing muscle weighted vest is an option.

I got back into doing sprints, I really like them. I also pair jump rope with weighted carries. Thats pretty much it for my conditioning at this time.

13

Ok so you think that 10 minutes of high intensity conditioning at the end of my weight training can be damaging for my muscle ?

14

No, I guess we got our wires crossed. You asked about doing some conditioning on your rest days. Thats what I was answering to. So, if you do a workout on rest days they are no longer a rest day. How many rest days a week do you have right now?

You was walking 3 days a week, I don’t consider that working out.

What I do is 3X week total body weight lifting compound exercises with a conditioning session at the end. I do sprints on my non lifting days 3X a week. 1 day rest.

15

As I said in my first message :

Day 1 : Chest/biceps // Walking
Day 2 : Legs // Walking (sometimes not)
Day 3 : Shoulders/trapizius // Walking
Day 4 : Back/triceps // Walking
Day 5 : Rest day
Day 6 : Start again the 4 day program.

Sunday : alway a rest day.

So I thought that I can keep maybe 2 walking sessions (or 1 when I don’t do it after my leg day) and replace 2 walking sessions by a conditioning session.

16

Sorry, forgot I read that, it was awhile back. I recommend keeping your rest day just that, a rest day. Making two walking sessions into conditioning sessions sound good to me.

17

No problem my friend !

I think as you, keep a rest a day is better.

Thanks you :wink:

I will try to record my conditioning session in order to show it to you in order that you say if it’s ok.

18

Sorry, I fortogen but I still have 2 questions :

  • In this article Predator Conditioning they said that 10 minuts is perfect but in this one Timed Carries for Traps, Arms & Core they said “1 minut work, 1 minute rest, repeat 2 times for 3 minut total work time” It means that if I choose “loaded carries exercices” I only do 3 minuts work or I can add another exercice in order to have a 10 minuts session ?

  • Which warm up I need after my weight training before doing a conditioning session ? Nothing ? By exemple, if after my shoulders/trapezius weight training (including the military press) and that I do a conditioning session with overhead carry, I don’t need any warp-up ?

After my chest/biceps weight training, I can do, with my sled, a conditioning session of Walk and press without any warm up ?

Regards.

19

I think 10 minutes of conditioning is a good amount of time. I try to have less rest time between sets as I progress. Then adding more sets or reps/weights.

For warm up I like to do light weight (just bar) full squats. Of course going up in weight if doing squats that day. Since your question is on upper body lifting days doing some lower body warm ups would be recommended.

If you start doing sprints do some short half speed sprints and stretch 1st. I like to jog about 1/2 mile, then some 20 yarders. Stretch, do some 30s, stretch some more. Then do my working sprints. You may not have time to do all that but warming up & stretching before sprinting is highly recommended by me anyway

20

Thanks you :wink:

For the sprint warmup I think that I have all that I need here An EZ Guide to Sprinting

I know that we can be injured easily with sprints so I wil do a great warm up :wink: