Cardiovascular Conditioning for Bodybuilders

we're really looking at both so i'll tell you it's like uh maybe like 20 yeah about 10 years ago 2015 i did a talk at swiss in canada and the whole talk was the concept that we created called prepping the prep because part of the issues that we saw from the from the guy side so we'll have to talking about both sides like guys versus girls right so the guys like you said they go into a prep and they just start throwing all this shit in but they weren't actually ready to start their prep because their blood their stage two hypertension they got a 95 to 100 resting heart rate yeah like you're gonna throw things in that's gonna fuck with your blood it's gonna fuck with your heart rate it's gonna fuck with your blood pressure you're already in pretty bad shape physiologically. So before you do that, why don't we get you actually healthy enough to start your prep? And one of the concepts was don't don't like what's the traditional way that we would use cardio in a contest prep, you start at 20 minutes, three days a week, and then you go to 25, three days a week, and then you go to five days at 20 a week. And then you just slowly build it up to a crescendo at the end, because you're trying to you're basically creating a caloric funnel so you don't have to diet as hard right and there's nothing inherently wrong with that it works i mean do you want to diet on 1600 calories or would you rather do a little bit of cardio diet on 2000 yeah that's the big thing now i looked at it and said you guys got this all wrong you should be front loading your cardio and doing it for the adaptations first so before let's say you going to do a 24 week prep spend the spend 12 weeks and start at 36 get your cardio going right then because all of the adaptation you get from that is going to carry you through really well because you going to build up more mitochondria the mitochondria is going to be burning more energy it's going to bring your blood pressure down bring your heart rate down it's going to make you sleep better it's going to help with your blood values it's going to help with all this stuff that's going to allow you to then push yourself a little bit harder so we look at a framework of starting off with say eight to 12 weeks of just aerobic work. Like doesn't have to be anything crazy, but do your list or your mess, get all your values where they need to be. Then if you're going to start, are you going to do hypertrophy? If you're going to go into hypertrophy phase, we obviously don't want to do a lot of cardio at that point, but we do want some maintenance, right? So don't eliminate the cardio all the way, but you don't need a high amount of cardio to maintain it. The hard part is getting there. The easy part's maintenance, right? so then you have this kind of prepping the prep phase where you get your values right and then whatever your next phase is going to be maybe it's hypertrophy so okay go to a couple of days a week of your cardio just dedicate and your steps that'll maintain it and then when you start your actual prep then you can start low and then build that high at that point so we go from a level of using cardio as an adaptation then using cardio at the end to now you act as a caloric funnel it makes more sense you recover better you're going to cover between sets between sessions better but when we started talking about everybody's like you're full of shit cardio is going to make you weak and fat you it the interference effect i'm like bro the interference if none of you motherfuckers are actually at a level where the interference effect is going to make that much of a difference my intel signaling oh god what are you gonna it's gonna fuck up like 1.2 percent of your gains well you're taking fucking three grams of gear who shit at least you won't have a heart attack like it's like broderick chavez says you know it's really bad for performance having fucking heart attack and dying like right on