When it comes to planning cardiovascular training, most bodybuilders don’t put much thought into it. They plan their muscle group workouts with great precision and focus. They select exercises, set and repetition ranges, and even toss in a few training principles to increase intensity, such as drop sets or training beyond failure.
However, their cardio training sessions usually involve jumping on the nearest open machine and completing the time required to stay trim, with little regard for muscle group crossover or spillover effect. There are ways to stimulate the muscle group that has just been trained with weights, during the following cardio session. Not only does training in this manner help to avoid overtraining a muscle group, it can also be used to compliment the anaerobic weight training session you just completed by hitting those muscle fibers once again, keeping blood in the region for another 25 to 45 minutes. Let’s look at a few ways we can accomplish this goal.
Following chest day…
If your gym has an Ab Shot machine, you can receive a great cardio and midsection routine (which will also compliment your chest training) by using this movement. The pullover movement of the exercise is great for the pectorals, serratus, and entire front half of your body. Additionally, any sort of pullover cardio machine will make great inroads into hitting the chest after it has already been scorched during your workout.
Following back day…
Rowing for cardio is the first and only cardio movement you should ever consider after completing back training. Your heart rate will be elevated and your back will be pumped when you climb atop the machine. You’ll keep that pump going, and pulse accelerated, for the next 30 minutes. The soreness that will be evidence in your back the next day will be evidence you have done things right!
Following shoulder day…
A nice Pilates, kettle ball, or step workout – one which will require a great deal of arm swinging, with or without weights – is the best strategy for keeping the shoulders pumped following a shoulder day. Remember to keep checking your heart rate to ensure it remains in an acceptable range. Tossing in a few sets of moderate weight dumbbell side raises or lateral raises might be a good way to keep the shoulders pumped if you notice them losing their fullness during the cardio session.
Following leg day…
The standard stepper is the best movement you can use following a tough quadriceps, hamstring, and/or calf workout. The slow and steady nature of the exercise will ensure you don’t deliver too much stress to the muscles, which should be fairly unstable following a tough workout. At the same time, the up and down pumping movement of the quads will keep blood moving to your legs. Keep a watchful eye on your heart rate, as it can become too high with the blood leaving your upper body for 90 minutes or more. Conclude you weight and cardio sessions with 5 to 10 minutes of deep stretching to break up lactic acid and other toxins which will accumulate in the area during your training session.
