Program Help

Other Discussions Training Discussion
1

Hello all,
Wanted to get some guidance on a cardio and strength balance for training for lean mass.

Goal is tone over strength and current training program is hitting a plateau.

Diet is consistent and weight loss is not a concern.

Concern is if overtraining is a concern/ any input on not overstressing joints (32 years old)

Currently doing the below training routine 5-6 times a week with running a 10K prior to working out.

Bench - > Lat pull downs 4x10
DB fly → wide grip bb row or deadlift 4x10
BB incline bench → bent over row 4x10
Close grip bench → DB pullover 4x10

Clean and press → BB Curl 4x10
DB lat → seated db curl 4x10
Upright row → close grip bench 4x10
Military (or standing) shoulder press → standing tri extension 4x10

Back squat 4x10
Lunges 4x10
Leg curl 4x10
Leg extensions 4x10
Roman deadlift 4x10
Good mornings 4x10
Standing calf raise 4x10

Any help would be greatly appreciated,

Ryan

2

Does this symbol → denote a superset?
Do you feel like you can’t recover and you’re accumulating more and more fatigue?

I’d work some variety into the loading and rep range. I’d also want some form of autoregulation and load progression.

I think there’s some evidence that a lot of cardio immediately before lifting tends to negatively impact the lifting and hypertrophy adaptations. I think it’s a mild impact and your adherence is the most important thing. If it makes no difference I’d suggest lifting first and/or spacing the lifting and cardio far apart from each other.