The last two paragraphs are what has the most info in it. Makes since to me to bust ass 2 days a week and then do less intense cardio the other days.
Jason Tremblay – PFT Certificate, Director of The Strength Guys
The contest prep part of bodybuilding is renowned for gurus and idiots posing as know it all’s. Some will say that you only need 2 hours of low intensity cardio per day, and some will say that you only need high intensity intervals for getting lean. Although there is no “100% correct” approach to training, here is how TSG does our energy systems training for contest prep athletes.
During the Golden Era of Soviet Union Weightlifting, the Russians devised a system of zones and percentages to place proper emphasis on speed development and strength development in the snatch, and the clean and jerk. What we have noticed here at TSG is that there is an enormous carry over between the percentages the Russians were using on their weight lifters, and how these percentages can be implemented into cardio programs.
IMPORTANT: These percentages are how the Russians set up their weight lifting programs, but these are also how we set up our cardio programs.
With any system there are pro’s and cons, so weigh them out and decide how you are going to fit cardio into the program you are on.
Creatine Phosphate System – 1:12 – 1:20 (91 – 100% of Max Heart Rate)
Slow Glycolysis – 1:3 – 1:4 (71 – 80% of Max Heart Rate)
Like many things in training, what we recommend is a mixture of both low intensity and high intensity work. Generally we will not go over 2 high intensity interval sessions per week because of the effect it has on the central nervous system. So what do we fill in the other 5 days of the week with, rest? Well rest isn’t necessarily going to get us leaner, although it is important. So what about putting in 3-4 low intensity cardio training days? It may be boring, but those extra calories burned from performing LSD conditioning may be the difference between 1[SUP]st[/SUP] place and not placing come contest day. Like anything else, periodization is the key to creating successful training programs, and cardio training is no different.
Jason Tremblay – PFT Certificate, Director of The Strength Guys
The contest prep part of bodybuilding is renowned for gurus and idiots posing as know it all’s. Some will say that you only need 2 hours of low intensity cardio per day, and some will say that you only need high intensity intervals for getting lean. Although there is no “100% correct” approach to training, here is how TSG does our energy systems training for contest prep athletes.
During the Golden Era of Soviet Union Weightlifting, the Russians devised a system of zones and percentages to place proper emphasis on speed development and strength development in the snatch, and the clean and jerk. What we have noticed here at TSG is that there is an enormous carry over between the percentages the Russians were using on their weight lifters, and how these percentages can be implemented into cardio programs.
IMPORTANT: These percentages are how the Russians set up their weight lifting programs, but these are also how we set up our cardio programs.
- Zone 1 (50-60% HR max or 1RM)
- Zone 2 (60-70% HR max or 1RM)
- Zone 3 (70-80% HR max or 1RM)
- Zone 4 (80-90% HR max or 1RM)
- Zone 5 (90-100% HR max or 1RM)
- Zone 6 (100+% 1RM)
With any system there are pro’s and cons, so weigh them out and decide how you are going to fit cardio into the program you are on.
Creatine Phosphate System – 1:12 – 1:20 (91 – 100% of Max Heart Rate)
- Pros:Improved Type IIB muscle fiber recruitment, more anaerobic enzymes, improved VO2 max.
- Adaptations boost metabolism for time period after exercise.
- Quick cardio session (interval training required)
- Cons: Heavily taxes Central Nervous System.
- Pros:Improved Type IIA muscle fiber recruitment, increased anaerobic threshold, improved lactate clearance, improved lactate tolerance, improved anaerobic glycolysis.
- Adaptations boost metabolism for time period after exercise.
- Quick cardio session (interval training required)
Slow Glycolysis – 1:3 – 1:4 (71 – 80% of Max Heart Rate)
- Pros:Increased Type I muscle fiber recruitment, improved oxygen transport, increased aerobic enzymes, improved anaerobic glycolysis.
- Can be trained at a higher frequency than CP system and Fast Glycolysis.
- Does not tax CNS heavily.
- Good percentage range to work in to increase stroke volume and Capillarization.
- Cons: Adaptations are central, not ideal for body composition.
- Pros:Increased Fatty Acid Oxidation, increased red blood cell count, increased stroke volume.
- Can be trained daily without taxing CNS heavily.
- Cons:Adaptations are central, not ideal for body composition.
- Long and boring workouts.
Like many things in training, what we recommend is a mixture of both low intensity and high intensity work. Generally we will not go over 2 high intensity interval sessions per week because of the effect it has on the central nervous system. So what do we fill in the other 5 days of the week with, rest? Well rest isn’t necessarily going to get us leaner, although it is important. So what about putting in 3-4 low intensity cardio training days? It may be boring, but those extra calories burned from performing LSD conditioning may be the difference between 1[SUP]st[/SUP] place and not placing come contest day. Like anything else, periodization is the key to creating successful training programs, and cardio training is no different.