Shortcut To Size: Phase 1, Week 1, Day 3
Welcome to your first rest day. If you haven't been training consistently before this program, you're probably feeling some muscle soreness right now. Don't worry: Muscle fiber damage is an essential part of muscle hypertrophy. For your muscles to adapt and get bigger, they need to undergo stress. Soreness is a result of that stress. With proper rest and nutrition, the soreness will pass and you'll get bigger and become stronger.
On every rest day, I'm going to provide you with a simple tip to maximize your results. Each tip will be standalone and can be applied to this program, plus any other workout routine you try in the future. Remember, mother knows best, but doctors know quite a bit, too.
Doctor's Orders: HIIT It!
The number one question people ask me: Should I do cardio while following a mass- and strength-gain plan? Absolutely! And it should absolutely be high-intensity interval training (HIIT). HIIT is one of the most effective forms of cardio to burn off body fat and save -- if not build -- muscle. I won't bore you with all the details here, but if you would like more detail on HIIT, read my Ultimate 8-Week HIIT Workout when you have a spare.
There are a number of options for scheduling your HIIT. Try to do it 4 days per week. You can follow each Shortcut to Size workout with 15-30 minutes of HIIT, or you can use your days away from the gym as HIIT cardio days. Either way, when HIITing it hard, aim for 15-30 minute sessions.
On your rest days, don't hesitate to head outside. Knock out some sprints, or play HIIT-style sports like soccer or pick-up football.
Of course, if you prefer, just head into the hills and hike. HIIT is effective, but it isn't required. Choose a form of cardio that you actually like, which will keep you engaged for 12 complete weeks.
Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.
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If he is suggesting we can do HiiT along with this program, on active rest days would you do the same pre and post supp/nutrition regiment? Also if you do the HiiT directly after workout when would you take post shake/quick carbs?
you don't wanna do hit right before or after any of these workouts unless you want to lose your gains hit for like 15 min. 1st thing in the mourning or later that evening but a few hours away from the w/o to recover as for pre and post unless you cant do it without an energy boost you should b able to just do hit then take the same post shake as long as your not over doing the daily recomended amounts for example if u take creatine dont use b4 and after hit only use it for ur main w/o unless it's your active rest day always take ur post shakes right after any w/o with in 10-30 min. and try and stay between 45-1 hour I know its a pain to try and get out of the gym even around an hour with these w/o but push hard and get out because your not doing your self a favor over training.
Gethin's workouts were constantly changing while Stoppani's seems more consistent (except for the rep ranges). I liked watching Gethin's daily videos but for the shortcut to mass I don't think a daily video is necessary.
Jim stoppani or anyone else, Ive got this question. The calculator adds on a 400-500 calorie surplus so we can build muscle. On workout days because of the extra energy exenditure we have extra calories to cover this. Wont cardio get rid of the surplus and just turn the calories into maintenance calories? Should we take extra calories on cardio days?
15-30 min of hit wont effect that because you wont lose gains doing it on rest days but if u do an hour of joging well your just letting you body get used to storing those calories as a fat reserve and if u do hit right b4 or after these w/o you will over train do hit for 15 min in the morning on w/o days and anytime on rest days you will gain muscle doing hit it wont be an issue if you burn those calories unless you plan to simply store fat. the whole point of adding calories is to burn them and turn it in mass not save them and store fat.
Before I started this program I got into jogging. 30 min jog 3 - 4 times a week. With the intention of increasing this to every day.
Just wondering if this could have a negative effect on building muscle. I'm only relatively new to bodybuilding so any help would be great.
yes after 30 mins of cardio cortisol is released and you will burn up muscle tissue. also it will effect rest. HIIT training is much better while on this program as it takes away fat and increases metabolism
Building muscle and loosing fat at the same time just doesn't happen
I run 5 min at a speed of 7-8 on the treadmill to get my heartbeat faster before starting the workout, then I do my routine and I do 10-15 minute of various skipping routine, skipping is amazing for cardio and less boring then treadmill.
there is no such a question of how often should you do cardio u can do cardio everyday all day, however 20 minutes of cardio before each work out is a good way to loos fats and on your rest days make sure to do cardio on at least 2 of your 3 rest days (during rest days cardio can be 30 to 45 minutes). also using fat burners and good nutrition will help a lot.
the main target of this plan is to build muscle not to lose fat as it lak essential exercise to lose weight such as cardio. what would it actually is to build muscles under the fats. so what you wanna do is either you do the cardio on your own before or after your work out, or find another plan that is designed to burn fats. Also fat burners like CLA, would give faster results, also buy supplements that has low fats.