Vegan Bodybuilding & Fitness

I weight lift on mon, wed, frid
and run on tue, thur, sat,
sun I rest

Mon: 45min - 1 hr
chest, biceps, triceps

Tue: 30 min running

wed:45 min - 1hr
Legs

Thur: 30 min running

Fri: 45min - 1hr
Back, shoulders

Sat: 30 min running
+ lower back and ab exercises

Sun: rest

Do you think this is over training the muscles? My goal is to build muscle, but get good cardio at the same time.

Looks well planned to me .

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The best of Mariusz Pudzianowski

same, as long as youre not long distance running you should be fine.

Keep it around 30-45 minutes at a shot on non lift days and youll be ok. just eat enough to compensate.

and remember, jogging is silly. run intervals.

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"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

Yes i agree to Jason X, run intervals and ditch the cardio.
By the way the cardio will slow down your progress in muscle building so - intervals for the world!

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Use it or lose it!

That doesn't look like overtraining to me at all. If you are going to weight train and do cardio on the same day, make sure to do cardio after your weight training.

What do you guys mean by Intervals?

Go for a jog, but at set times sprint as hard as you can for a couple seconds (10-30) slow jog to recover until the next time you're ready to sprint.

repeat until you can't move.


jog jog jog jog jog sprint sprint sprint jog jog jog jog jog jog jog jog jog sprint sprint jog jog (etc)

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"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

Like 10 seconds sprints + 1 minute jog? (repeat)

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Vegan Dieters' Club

Start with that, then modify by feel. If you can sprint longer, do it, recover shorter, great. If you need more time, add a few seconds to recovery.

Its more of an art than a science (for beginners)

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"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

did i understand that right:
cardio is not too good, if you want to gain muscle?
but if you do it, intervals are the better choice?

Ok...thanks. One more question though,

what is wrong with just running normally for cardio with out the intervals?

it's a waste of time.

No, not really, but it's boring, and it's a waste of perfectly good calories. You aren't shocking your system as you would with intervals, and, unless your training for a long distance event, it's pointless.

That said, if you really enjoy it and don't care, then feel free. Do what you enjoy.

Intervals still work the anaerobic system. This is good. general "jogging" doesn't do much but raise your heart rate a little.

that's the NON-scientific version.

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"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

I agree, intervals are much better rather than steady state cardio. If you notice you are getting too lean, cut back on the cardio and up the weights. I do about 45 minutes on non-lifting days. On lifting days, I do weights first, then cardio, about 20-30 minutes.

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"Happiness is when what you think, what you say, and what you do are in harmony."
Mahatma Gandhi

A study published this month showed that high intensity cardio work shows a much better return for the time invested compared to moderate exercise. The group doing the moderate intensity workout spent 6 times as much time as the high intensity group yet both showed similar improvements in cardiovascular fitness, blood pressure and other health indicators. FWIW - the high intensity group also expended one fifth of the number of calories! It's only one study but I suspect it's close to the mark.

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you can live in a place of fear or believe in the best version of yourself

'Normal' running is a good cardio workout, and sufficient.

Interval running may be even better still, but who wants to interval train every time they go running.... I would find a in-effect constant stop and start boring. Even for shorter runs it is much more enjoyable to run at a constant pace and to monitor your progress as your times come down and your distances get longer. You wouldn't get that with continous interval training.

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Davey's favourite tipple was "Blow My Skull", a cocktail he served in half-pint glasses consisting of rum, brandy, gin, port, Madeira, sherry and claret.