Muscle Building Cardio

What is the best type of cardio? 

•Is it LISS? Nope

•Is if HISS? Definitely not.

•What about HIIT? Not the best.

•Sex? Yeah but the way most of yall’s girls be sliding into DM’s you not doing it long enough or intense enough 

•The best type of cardio is muscle building cardio. It’s the only type of cardio where valuable muscle is not lost, because you are building it..duh…such a genius lol. Not so much.

Why don’t more people do it? Well 1) is a lack of knowledge, 2) is that it’s hard, takes big nuts to do s good volume of compound movements with moderately heavy weights and short rest periods. I’ve had countless ifbb pro’s gas out after 20-25 mins into a session with me.

Here is a muscle building cardio workout that will burn more calories than a weeks worth of your dumb stepmill.

1) (Active warmup)

•50 pull-ups in under 5 minutes

•or 100 assisted pull-ups in under 7 minutes. About .20 rest between sets of 10

2) (pull/ push superset)

•Wide grip cable row heavy 8 reps, immediate drop set of 12 reps. Then drip to floor and 15 clap push-ups. .30 rest repeat for 5 rounds.

3)(Deadlift row combo)

•alternate deadlift and deadlift barbell row. First set is 20 reps (10 of each) .30 rest which is basically adding weight.

•2nd set is 16 reps (8 of each) .30 rest which is again basically adding weight.

•3rd set is 12 reps, again .30 rest which again is just enlighten time to add weight.

•sets 4/5/6/7 are 10 reps respectively. Heavy weight here. .40 rest between sets 

4)(Inclined bench dumbbell) press. Small guys grab 60’s, medium 80’s, large guys 100-110’s

•Inclined bench dumbell press 12 reps, drop weights, pick up one dumbbell and do single armed dbell row 20 reps each arm. .30 rest, then repeat, 7 rounds here. 

5) (Squat/plyo combo)

•1.25x bodyweight on the bar.

•12 squats, then step out of the rack, deep breath and do 12 explosive plyometric squat jumps. (Jump high) explode off ground.

**.40 seconds rest, repeat for 6 rounds.

6) (Dip/ curl combo)

•grab a straight bar you can curl for 12 reps and set it next to the dip apparatus.

•Do 20 dips, step off, 12 curls. .20 rest, repeat for 7 rounds.