Thank You Derek (for Clean Cardio)

[the_destroyer55]

I've been doing clean cardio for a couple of weeks now and I really think that its great. I learned about it through this section and I just felt I should thank you for introducing it to me.

[Beast]

I'm glad you like it. I think the greatest benefit is, besides not being boring, it doesn't tax your legs, so your leg sessions do not suffer.

[Swizzle Dizzle]

Can you tell me what clean cardio is? Thanks

[the_destroyer55]

http://www.bodybuilding.com/fun/par37.htm

[Swizzle Dizzle]

Thanks man, I appreciate someone finnaly filling me in on what it was. This seems pretty cool, I think I'll have to give it a try. Is it working good for you and better than regular cardio?

Thanks

[the_destroyer55]

I like it. As Derek said, it is especially beneficial on leg days (no smoking out your legs)

[tennis13jr]

I really can't picture the whole exercise being done...could you take some pictures and post them derek or someone so i can get it...it sounds like a clean and you throw it over your head onto your shoulders and squat? maybe i'm just stupid and can't get it...but i'm very interested and want to try it

[xil]

Originally posted by tennis13jr
I really can't picture the whole exercise being done...could you take some pictures and post them derek or someone so i can get it...it sounds like a clean and you throw it over your head onto your shoulders and squat? maybe i'm just stupid and can't get it...but i'm very interested and want to try it
are you talking about a hang clean? If you are... it's just a clean only instead of starting from the ground, you keep hold of it and never touches the ground, hence it just "hangs" there

[SavesTheMuscle]

Here's (http://www.exrx.net/Lists/PowerExercises.html) a site to show you how do to it with a detailed description.

Just pick a lift, and your good to go.

- Bob

[muscleandgains]

i dont want to sound stupid but i still dont get it ?

[expression_]

Here you go..

http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html

Again, like a power clean, but you don't put the bar down to the ground, but rather let it hang..

This is very interesting, I may have to add this to my new workout plan that I'm currently working on

[duke114]

do you really need a rack?
And it says for only 20 minutes, should you add this with a little bit of running because i always thought 20 minutes of cardio wasnt enough?

thanks

[Liquid]

I have been looking for other forms of cardio since ill be bumping up the cardio now to cut. This seems very interesting. I feel i will mix it in with my 45 mins low intensity cardio but first i have a few questions. Derek: which type of set routine do you use (on the link they gave a few different times like low reps or high reps etc). And what type of cardio would you do the day after leg day? This seems like it would be kindda hard after leg day? But if you do it which type of set routine again do you use? Thx.


And yes, i did look at a few of your training plan thingies :))

[Beast]

I do 15 sets of 3 reps (2 cleans and 1 clean and jerk) with short rest intervals. This is great for before/after leg days.

[JarHeaD316]

does this have to be done with alot of weight?

[mimo]

Originally posted by JarHeaD316
does this have to be done with alot of weight?


i use a weight that usually allows me to do 10-12 reps. 20 sets of 3 with 20 secs rest