CARDIO

The End of Traditional Cardio.

When lifting like this and looking to gain mass and size, cardio can be poison. Putting on all this weight and muscle will be lost if you spend the rest of you time running, biking, yogging, etc…. Think of traditional cardio as melting the muscle off your frame. We don’t want to melt the muscle we want to melt the fat. 

Unless you are training for a specific event like a marathon or an ironman (might as well stop reading now and go hit the elliptical because this advice is not for you) you will never find yourself in a position where you need to maintain a certain level of force or exertion over a large period of time.  In real life scenarios like moving furniture, carrying your girl up a flight of stairs when she is drunk , running from a knife wielding feminist, or beating up some dude bros who are encroaching on your territory, your energy will be in bursts of strength and speed. Pending on the amount of furniture, feminists, or dude bros you may have to rest and do it again.

Here is the only cardio you should concern yourself with:

In the Army we call em 30/60’s and they are the best way to improve your run time. You sprint for 30 seconds then jog for 60 seconds. Repeat until you pass out or vomit. The sooner you do either one the better results you will get.

You don’t have to have a watch for this exercise. You can run around a track. Sprint the turns, jog the straight-a-ways. You can also use light poles or landmarks on your run path ie: sprint one light post, job two.

30/60’s can also work on a stationary bike. 30 seconds on level 20. 60 seconds on level 5. Sounds kinda pussy but it puts your quads to the grill. Good luck trying to walk after 20 minutes of that.

Suicides are my personal favorite. If you have played American football then you should be familiar with them. They’re a great way to bring the smoke. (smoke means heat which means pain which means results). From a starting point sprint 10 yards, touch the ground, light run back to the start. Then go 20 yards, touch the ground, light run back to the start etc…It is important that you turn in opposite directions each time. Also, you have to touch the ground with TWO HANDS. It’s the start and stop intensity that we are honing in on.

  

Lunges! With or without weights depending on your level of Alpha. I say level up buster and grab that 45lb. plate or some dumbbells. No one is impressed with a guy doing body weight lunges. Betas and chicks do that shit. All gains are made faster through weights. Remember that when you are sucking. You could do 30 body weight lunges or 15 45lbs. plate lunges. Cuts your time in half and ups your strength gains.  That is just a rando number I threw out there. Please pick a number that seems challenging but do able. You will learn as you go what number you should aim for.

I recommend saving these kinda things for after your workout.  Make this the last thing you are gonna do for the day. Enjoy walking on those baby deer legs. If you are not lifting that day and don’t want to fully commit to the REST day then these are some legit exercises to do. You can also do it early in the day and then hit the gym in the evening.  Shooter’s preference.

If you even ask about using an elliptical machine then go ahead and smoke yourself right now. DEATH TO FALSE METAL!

 Fruity Rudy. my spirit animal.