this is how i program cardio

When you focus on building muscle you pretty much end up getting the cardio you need to be healthy just by showing up.

That being the case you’ll know I still recommend cardio.

Why? Well I’ve covered this a lot when it came to talking about rest times. You just recover easier.

You can also push a bit harder in your sets 🙄 

No one wants to reach failure because their cardio gave out before anything else…

So when I’m structuring cardio in my coaching groups how do you think I do it?

Well it’s actually stupidly simple.

1. You almost always stick to ~90 minutes of cardio a week

2. This is pretty much always zone 2

3. It’s almost always split equally between 3-4 rest days

4. It’s only ever one of the following machines

   1. Bike

   2. Elliptical

   3. Incline Treadmill (never normal treadmill/running)

   4. Rowing Machine

This leads to a pretty perfect cardio gain that’s not giving a ton of fatigue and effecting workouts which you can use to push harder and rest slightly less.

The second you start properly being on top of 90 minutes of Zone 2 cardio on the machines I mentioned you’ll notice a huge difference in how easy everything is.

Oh and yeah the pumps are absurd. Maybe that’s the real reason my coaching groups look so huge… 😳 

Your Hypertrophy Hero,
Fletcher