TRAIN TO GAIN

How Much Cardio Should You Do?

Ron Harris

Bodybuilders are often looking for the perfect amount of cardio to do in order to get into contest condition or just to look properly cut for the beach or nightclub. The fact is, no single prescription can apply to all. How much cardio you must do depends on how much fat you have to lose and when you have to lose it, as well as your individual metabolism and daily physical activity. Even among pro bodybuilders thereís a vast range of how much cardio is done.

David Henry does no cardio at all. At the opposite end of the spectrum men like Ronnie Coleman, Melvin Anthony and Jay Cutler do as much as two hours a day while preparing for the Mr. Olympia or Arnold Classic.

We all need to find whatís best for us. You may be one of the lucky few who require little or no cardio to get in shape. Or you may need to do two hours a day. The only way to find out is to start at a baseline level, such as three weekly sessions of 30 minutes, and see how your body responds. If you donít seem to be losing fat, you need to try doing more. If youíre one of the rare types who start getting weaker with the weights from a moderate amount of cardio, you need to cut back.

The bottom line is that the correct frequency, duration and intensity of cardio for you can be determined only by trial and error, and paying close attention to changes in your bodyfat, muscle mass and strength levels.

www.RonHarrisMuscle.com


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Muscle “In” Sites

Eric Broserís

Muscle “In” Sites

www.Home-Gym.com

I just want to make a quick mention of this site, because if youíre a bodybuilder, personal trainer, physical therapist, nutritionist or athleteóor are interested in any facet of the health and fitness field, youíre bound to find anything and everything you may need at www.Home-Gym.com. Whether you want the latest proís DVD, the newest fat-burning supplement, the best book on stretching, a back issue of IRON MAN, a unique piece of exercise equipment or even grass-fed beef, youíre only a click away when browsing the one-stop shop of fitness. Home-Gym.com has just added hundreds of new products. Check it out.

Less Pain, More Gain

Ron Harris

Less Pain, More Gain

Elbow tendinitis is nothing new for most bodybuilders who have been hitting the heavy iron for a decade or more. Many simply accept it as a price they have to pay for owning exceptionally muscular bodies. They live with the pain and manage it with anti-inflammatory medications like Ibuprofen and regular ice-pack applications. But tendinitis is more than just pain. Itís a condition that can not only severely limit how heavy you can train but can also make favorite exercises a distant memory. Itís very tough to make improvements in size and strength when you canít perform many of the best exercises.

Get a Grip

Charles Poliquin

Get a Grip

Q: You always talk about using different grips. Trouble is, I donít have the imagination to think of them. I would like to know what these different grips do. For instance, what grips can I use while doing dumbbell or barbell curls? How about pull≠ups and pulldowns?

A: You have basically nine permutations of grip positions per upper-body exercise and three forearm-orientation positions: supinated (palms up), neutral (semisupinated, anatomical, hammer) and pronated (palms down). You can multiply them by the three grip widths: narrow, medium and wide. However, not all grips are ergonomically correct; for example, you couldnít do narrow supinated bench presses or wide pronated barbell curls without seriously compromising the joint integrity of your elbows and wrists.

Catabolic Cardio Combat

Ron Harris

Catabolic Cardio Combat

Iíve often written about the catabolic effects cardio can have on muscle mass and suggested limiting cardio during specific periods, such as the so-called bodybuilding off-season, when youíre trying to gain strength. But what about when youíre trying to get ripped? Most of us find it necessary to do cardio on a regular basis and for substantial amounts of time to experience the fat-loss results we want during a cutting or precontest phase. The trick is to know how much is too much and when to do less in terms of frequency and volume.

Faster Fat Loss

Jerry Brainum

Faster Fat Loss

Various studies point to interval aerobic training as the most effective form of aerobic exercise in promoting fat loss. One notable advantage of using intervals is that training sessions tend to be shorter because of the higher intensity, which lessens the amount of anabolic resources used. Interval training is characterized by alternating periods of high- and low-intensity training. During aerobics that would involve training hard enough to raise your heart rate to more than 85 percent of maximum for a short timeósay, three to four minutes. You then slow down to lower the heart rate to about 60 percent of maximum. The cycles alternate over the course of 30 minutes or more.