T Nation

Conditioning in Muscle Gain Training


#1

Hi Coach.
little intro to contextualize: I’m a 35 years old guy training for muscle mass, but seriously feeling the my bad cardio condition are dragging me back.
Some strategy advice???
Thank you.

PS: I’m 1B.


#2

One word

Sprints (on foot, prowler, hill, bike, etc.)

Duration of up to 20 seconds, rest intervals of 75-90 sec


#3

Sure!
In the end of the workouts?
4 days a week?


#4

I would start with 2/week and adjust from there. After the workout is fine, if the volume wasn’t too high


#5

CT gave good advice on this back in Oct

"Very short bouts of intense activity at the end of the workouts … these should last around 8-12 minutes… farmers walks, prowler pushing, zercher carries, KB swings, assault bike, row, etc.

Some examples:

Loaded carries (farmer/zercher/prowler, etc.) 1 min on / / min off
Assault bike: 10 x 10 sec all-out with 90 sec of rest
Bike sprints: 8 x 30 sec all-out with 2 min of rest
KB swings tabata (20 sec on/10 sec off x 8 intervals)

On days off steady state cardio (30-40 min at 120-125 heart rate) OR WALKING dragging a sled with 1/2 bodyweight for 15-20 min"


#6

Not to hijack the thread, but CT, what is your opinion about sprint-rowing on ergo’s. Have you used it?


#7

Yes I’ve used it and often use with body comp clients. Works great.