there's about a 10% difference in flat/incline/decline. I find that doing all 3 in the same day add to volume, particularly in the center of pec for optimal fullness. As far as during cutting, it is just suggestion, and you can substitute for anything else of the same set/rep scheme.

Should i continue to cut to 155 or bulk? height 5'11

This thread has 2000 pages, holy shir

I would cut a bit more, maybe 10-12 lbs, then go for a bulk. So 160ish should be fine.

Hi Raynor,

I was wondering if you have any insight, or can direct me to the correct place to learn about optimal heart rate zones for cardio training

For example, I understand there to be 3 exercise zones, fat burn, cardio and peak. I like to train for intensity so I am always in the cardio-peak zone, I run 5 days most weeks, right now treadmill bound until the winter lets up.

Anyways, my goal is to drop body fat, and simultaneously improve my speed and endurance

Right now, my schedule is as such:

Sunday- Endurance run (I add 5 minutes to this run each week, I started doing this at the start of February and I'll cap out at 60 minutes next week- currently at 55 minutes). I'll start at a comfortable speed, which was 6.3 MPH just yesterday and then I increase the speed every 3 minutes by .3, I got up to 8 MPH and for the last 5 minutes I started going down in speed
Monday- off
Tuesday- Interval training, 40 minutes, 10 minute warm up 1.20ish miles usually, small progressive increases. Then 30 minutes where I'll do 9.0-11.0 MPH for 1 min/walk at 3.5 MPH for 1 minute- I feel like I can push the speed more which I might start doing this week
Wednesday- 40 minute endurance run, same format as my Sunday right but always 40 minutes
Thursday- Interval training (same as Tuesday, 40 minutes)
Friday- Off
Saturday- Interval training (same format as Tuesday/Thursday)

If it matters, all runs are being done fasted. I do engage in intermittent fasting for my diet. I take a BCAA shake prior to my runs as well as a caffeine pill.

I do have a FitBit and I log all my runs and I'm just curious, what is the most optimal heart rate and how long should I be at peak, or cardio heart rate for my runs?

Is there anything you would change about my regiment? I plan to add incline probably starting March or mid-March, I'm just working on continually getting faster first

All the best

Hey Raynor.
I want to start training. I used to train but nothing to serious really.
I am currently 1,73m and weigh about 88kg.

I want to train 3 days a week and tried to eat healthier. But nothing too advanced.
Got any tips for me? I just want to get fitter, not really ripped or something :)
Also would you recommend me using protein shakes? since i dont have the money to buy like alot of expensive foods everyday (like chicken and salmon etc)

Regards,

Jonathan

Hi rayndaddy

I am an 18 year old 5’7” female at 150 lb that would like to lose weight. (Gf)
I am capable of performing compound movements just fine and I have access to a great gym however I “don’t wanna get too bulky” as I already have a big butt and legs

I am playing college volleyball so any additional stuff you can throw in that would help transfer to vertical, speed, and power on the volleyball court would be great.

If there’s any way you can help me with a diet/routine and/or cardio ideas, I’d greatly appreciate it.

Goal weight is 120 lb

This post was edited by tommyd323 on Mar 22 2018 11:06pm

Would smash

You’d be gay if you wouldn’t

Aerobic, Aerobic-Anaerobic, and Anaerobic are the three zones you are talking about.

Aerobic is around 50-65% of your HRR + RHR (heart rate reserve and resting heart rate)
Aerobic-Anaerobic is around 70-85% of your HRR + RHR
and Anaerobic is around 85-95% of HRR + RHR


HRR = max heart rate minus average resting heart rate. Example, if your max heart rate (220 - your age, or literally figured through cardio trials) is 190 and your resting heart rate is 50, your HRR is 140.

Plug that number in and you will get 50-65% of 140 (70-91 + RHR [50]) = 120-141 BPM. That would you be the ideal zone for fat burning.


Aerobic = best overall fat loss
Aerobic-Anaerobic = best overall for fitness
Anaerobic = best overall for pure cardio and carbohydrate depletion


In general, for a rule of thumb, 120-135 bpm is a gold standard for most people when doing cardio. The caveat is HIIT (high intensity interval training) which has been shown to be more efficient at burning fat and increasing cardio endurance rapidly.