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  1. #1
    Registered User eddyspaghetti18's Avatar
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    Jim Stoppani- Cardio Acceleration: How long should you be spending at the gym?

    This is a combination of cardio into your lifting. Basically, like supersetting cardio with lifting with little to no rest in between, depending on your goals. I find that my time in the gym is a little less than 2 hours while using cardio acceleration and abs/calves. Is that too much?

    I've been trying to take little to no rest in between sets, yet my intensity is so high(I sweat profusely) that I have to rest for a minute here and there. Anyway, my question is with cardio, abs, and lifting what is the longest recommended time to spend at the gym? I do feel that my range of lifting is within 45-mins to an hour strictly and goes up in time with the cardio and abs/calves. On a side note I've been losing body fat but my lifts have been suffering, maybe because of the cardioacceleration. Any advice on breaking through a plateau? Thanks.
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  2. #2
    Registered User FadiYousif1993's Avatar
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    tbh i spend around 2 hrs in the gym ( depends what types of body parts i am training ). I started 1 month and half ago, I know this maybe lil bit over training but I would also like to know if anybody else trains like this?
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  3. #3
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    I strongly dislike trying to combine cardio with weight training. The resistance training part is always badly compromised IME.

    Unless you are doing it to supplement a properly focused weight training program - i.e. on offdays.
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  4. #4
    Registered User FadiYousif1993's Avatar
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    Originally Posted by SuffolkPunch View Post
    I strongly dislike trying to combine cardio with weight training. The resistance training part is always badly compromised IME.

    Unless you are doing it to supplement a properly focused weight training program - i.e. on offdays.
    I usually finish my workout training with a 30 mintues on the trademill, what's the difference if i combine both together on same day?
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  5. #5
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    Originally Posted by FadiYousif1993 View Post
    I usually finish my workout training with a 30 mintues on the trademill, what's the difference if i combine both together on same day?
    That's not really what I mean by combining cardio with weight lifting. The OP is talking about something more like circuit training where the weight used has to necessarily be reduced way below useful intensity ranges.

    Doing low intensity cardio after training when cutting is OK but not 100% ideal in my book. Muscle preservation effects would probably be better if were able to rest after lifting.
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  6. #6
    Registered User eddyspaghetti18's Avatar
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    Originally Posted by eddyspaghetti18 View Post
    This is a combination of cardio into your lifting. Basically, like supersetting cardio with lifting with little to no rest in between, depending on your goals. I find that my time in the gym is a little less than 2 hours while using cardio acceleration and abs/calves. Is that too much?

    I've been trying to take little to no rest in between sets, yet my intensity is so high(I sweat profusely) that I have to rest for a minute here and there. Anyway, my question is with cardio, abs, and lifting what is the longest recommended time to spend at the gym? I do feel that my range of lifting is within 45-mins to an hour strictly and goes up in time with the cardio and abs/calves. On a side note I've been losing body fat but my lifts have been suffering, maybe because of the cardioacceleration. Any advice on breaking through a plateau? Thanks.

    Here's my routine and supplementation:

    Edward's Current Routine:

    Morning low-impact slow cardio 15-30 minutes 6-7 times a week. (for burning directly and not muscle)

    Jim Stopanni Shortcut to Size Program:
    Microcycles 12 Weeks:
    Phase 1 Week 1: 12-15 Reps (Rest-pause last set)
    Phase 1 Week 2: 9-11 Reps (Rest-pause last set)
    Phase 1 Week 3: 6-8 Reps (Drop sets on last set)
    Phase 1 Week 4: 3-5 Reps (Drop sets on last set)
    Phase 2 week 5: 12-15 Reps (Rest-pause last set)
    Phase 2 week 6: 9-11 Reps (Rest-pause last set) <--(Currently on Day 3 of Week 6)
    etc. until 12 weeks.


    Fat loss variation: in between sets(not included in first main workout for body part, such as bench press) do 45 seconds of cardio(I just usually jump in place) and then rest for 2-3 minutes(I rest for 1-2 minutes or recently no rest at all). Phase 1 is 30 seconds of cardio and phase 3 is 1 minute of cardio.

    Gym:
    Monday-Chest, Tri, Calves
    Tuesday- Back, Bi, Abs*
    Wednesday-Rest/HIIT(Insanity)
    Thursday- Shoulders and Calves
    Friday- Legs and Abs
    Saturday- Rest/HIIT(Insanity)
    Sunday- Rest

    *Abs consist of a few gym exercises and then usually ab ripper x


    Insanity: Taking out the push-ups and triceps workouts, so that I don't overwork it.


    Nutrition:
    Eating every 2-3 hours. (protein in every meal)
    Fast carbs only in the morning and post-workout.
    Slow carbs whenever I want, like brown rice (could be cleaner about this and lessen it but my calorie needs are high due to my schedule so it's acceptable)
    Before Bed: casein in the form of cottage cheese or greek yogurt. If using cottage cheese, mix with 1 tablespoon of Peanut Butter.

    Supplementation:
    Mulit: 2 caps 3 times a day with meals
    CLA: 2 caps 3 times a day with meals
    Fish Oil: 1 cap 3 times a day with meals

    Pre-Workout:
    Waxy Maize: 40g to have sustained levels of carbs to fuel my workout(stopped taking post-workout because there are articles that says it's not fast-acting enough)
    Pre-energy drink such as Assault or Craze:
    Creatine: 2.5g-5g depending on brand(I calculate this based on how much pre-energy I take at that time)
    Whey Protein: 24g 1 scoop
    Betaine: 1.5-3g(currently taking 3)
    Beta-alanine- 1.5-3g(currently taking 3)
    1 cap green tea extract

    Post-Workout Gym:
    Fast-acting carbs such as candy(the form of maldextrose and dextrose) some examples are gummy bears, pixy stix, and smarties
    Creatine: 2.5g-5g depending on brand
    Whey Protein: 24g 1 scoop
    Betaine: 1.5-3g(currently taking 3)
    Beta-alanine- 1.5-3g(currently taking 3)



    Pornography and Masturbation:
    Watch porn for around 15 minutes before Insanity to raise my testosterone levels 100%, due to it being depleted at the gym.
    Masturbate: upto an hour after completion of gym to help with recovery.

    Sleep:
    7-8 hours minimum(not receiving this amount and is improperly distributed during the day) Recovery needs to be optimized somehow.
    Need to sleep at better times. I've been sleeping in the daytime, because I work out at night and pwo keeps me up all night.
    Anyone recommend GABA or some sleep aid?

    Possibly Needed: possible music in the gym to remain focused and have that pump with headphones and MP3 player or phone.
    Maintain water intake of at least 8 cups of water a day. Clear indication that you're drinking enough water is that urine is clear.

    Training for: spartan race, body competition against bestfriend, overall sexyness and well-being.

    References:
    google search shortcut to size microcycle jim stoppani
    google search: does-masturbation-affect-testosterone. should be a muscle prodigy link

    back to the original question: how do i break through a plateau? i did notice that i worked out with only one meal instead of my normal 2. And is it okay to workout for 2 hours if you're doing cardio and abs/calves?
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  7. #7
    Registered User Vic1123's Avatar
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    I'm not a huge fan of cardio acceleration as I believe it's important to rest between sets (I also perform my cardio seperately, either at the end of a workout or on a "cardio" day... some type of HIIT or a simple jog). Having said that, in my opinion resting for TOO long can be counterproductive as well. I think a 60 second rest between sets is the perfect balance between intensity and recovery. Leg days for me usually require a little more rest (90-120 seconds) just because of how my body handles the amount of effort needed for a good leg day workout! You have to experiment and find what works best for you!

    As far as time and the gym I've always liked to keep it short and sweet... Again, leg days for me tend to be a little on the longer side. Could be anywhere from 45-90 minutes of weight training and 20-30 minutes of cardio.

    My split is as follows...

    Legs - (Quads, Hamstrings) Usually on the longer side ~90 minutes with light LISS cardio.
    Arms, Calves - (Biceps, Triceps, Forearms) HIIT cardio
    Chest, Abs - LISS cardio
    Back, Calves - HIIT cardio
    Delts, Abs - LISS cardio

    I'll usually follow a 3 on / 1 off routine. My off days usually consist of active rest, could be simply walking a few miles, sprint work, or a kickboxing class.

    Again, mess around with different combinations of things and find what you feel most comfortable with AND what's giving you the best results!
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  8. #8
    Registered User wfmaree's Avatar
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    I am starting day 30 of the Short-cut to shred with the cardio acceleration on each set. I have to say I am loving the hell out of this workout. Yes it takes about 2 hours. when you first start the workout. But once you get down to week 4 it is a lot faster. Because you don't have the 10 exercises anymore now it is 9 or 8 depending on the workouts. I have to say doing the cardio acceleration between each set has helped me out a lot. I went from 28.7% bodyfat before I started this workout to 13.1% bodyfat as of today. I also run 3 days a week in the morning before I leave for work for about 30 minutes. It really depends on your body type, and how your body reacts to the intense training. Everybody is different. But I can say this it is a long workout but I am seeing results from this workout. My arms went from a 10 inch to 16 inch in 4 weeks now that is results and my 34inch pants are barely fitting me anymore I am getting close to the process of buying new clothes do to the bodyfat I have lost. My weight was 218lbs before I started this workout. I am now at 195lbs and I have been up and down between 193 - to 196lbs for the pasted 3 weeks. This is due to the high carb day which I love cause it keeps me sane from the food I eat during the week lol.... I hope this helps but I have to say this workout is killer and I am in my last 2 weeks of it and I will differently come back to this workout in 8 weeks as I am going to switch my workout up to keep my muscles guess on what is going on that day to the next.
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  9. #9
    Registered User mufster's Avatar
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    Hey, I want to try out this workout. My current workout is LG (leangains) with SL (5x5)

    It is really 6 days workout or should I tweak it to 4 days split? Because I am kinda skeptic with the calorie intake. My maintenance is around 2400 cal. How does the deficit will work on this? Also. What would be the rest for each set will be? 30 seconds cardio accel then can I take a rest before hitting the iron again?

    kinda need help with this program.
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  10. #10
    Focus: 230lbs nickdavid's Avatar
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    really good thread in here!
    Nick Ritchie
    Fitness Mindset Coach

    Learn how I overcame eating and body-image issues to being happy with the body I have, while building the body I want...

    Read my book at - www.nickritchielive.com
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  11. #11
    Registered User mufster's Avatar
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    Originally Posted by mufster View Post
    Hey, I want to try out this workout. My current workout is LG (leangains) with SL (5x5)

    It is really 6 days workout or should I tweak it to 4 days split? Because I am kinda skeptic with the calorie intake. My maintenance is around 2400 cal. How does the deficit will work on this? Also. What would be the rest for each set will be? 30 seconds cardio accel then can I take a rest before hitting the iron again?

    kinda need help with this program.
    bump up...

    Can anyone help me on this?
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  12. #12
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    Originally Posted by eddyspaghetti18 View Post
    Pornography and Masturbation:
    Watch porn for around 15 minutes before Insanity to raise my testosterone levels 100%, due to it being depleted at the gym.
    Masturbate: upto an hour after completion of gym to help with recovery.
    never seen someone detail this in their workout plan since ive been on this site. god damn dedication if ive ever seen it
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  13. #13
    Registered User liftn2live's Avatar
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    Dam 2hrs..I'm starting this program on Monday..I like the idea of it..keeping your heart rate up thru out the work...but I am worried how it will affect going heavy..I workout in the morning and I was hoping this would really help propel me thru the day and keep my body burning fat...
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  14. #14
    Registered User liftn2live's Avatar
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    Originally Posted by mufster View Post
    Hey, I want to try out this workout. My current workout is LG (leangains) with SL (5x5)

    It is really 6 days workout or should I tweak it to 4 days split? Because I am kinda skeptic with the calorie intake. My maintenance is around 2400 cal. How does the deficit will work on this? Also. What would be the rest for each set will be? 30 seconds cardio accel then can I take a rest before hitting the iron again?

    kinda need help with this program.

    There is no rest it's 1 min of cardio between sets but really you should do what you can then build up to the 1min then go further if u can later..I'm getting ready to start but I'm with ya on the caloric intake but really by dialing down the carbs from 1.5 to 1 to .5 per lb of body weight I can see how it will work..think about it you have to put yourself into a deficit to lose the weight but with eating at several intervals thru out the day it won't seem that your starving yourself...you could use your maint calories and tweak your carb intake and see where it gets you though...IMO
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  15. #15
    Registered User Benkleiman's Avatar
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    Originally Posted by Junkie2 View Post
    never seen someone detail this in their workout plan since ive been on this site. god damn dedication if ive ever seen it
    Couldn't have said it better myself lmao.
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  16. #16
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    Smile ShortCut to Shred

    Hi guys,

    I have just taken up a challenge in my gym, (GOLD GYM- Dubai) FAT TO FIT -(60days) Where the top 30 contestants, based on max fat loss and max muscle gain will be selected to compete in a circuit program on completion in the shortest time you win - AED 50k or about USD 15000.

    I have a short time to get into shape for the circuit and i chose this program to get back into shape after a knee ligament tear 7 years ago, now with couple of screws in my knee, and weight of 120kg i intend to win this - its not realistic I know but if i push my self to it may be I can actually achieve it. I hired a Personal Trainer (level3) he thinks the first part is achievable that is to loose more fat and gain muscle - but the circuit will be a major challenge.

    Stoppani's 6weeks program fits me quite good, as it promises exactly what i need, and i have till jan 15th 2014 to do the best to get in the top 30 or at lease die trying...........

    So any advice on how to get there and fast..........will be great.

    I am only using Whey protien - L carnitine - omega 3 - caffeine clean healthy eating. ( i have Diabetes, BP and Cholesterol issues) which are the real reasons i need to be back in shape.
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