Are rest days important? How do I combine cardio with my workouts?
Cardio every day you don't lift
yes
run on rest days
or
run after or before you lift
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>>35409395
I use the machines, should start using free weights soon
>>35409403
how new are you
start using free weights tomorrow
bench, overhead press, deads, rows, squats, all with the barbell. separate them how you will, or search around for a beginner routine
no squats are not just a meme lift
>>35409417
Had 3 workouts so far. I read something about stablizing muscles and I think they are extremely weak in my case since I start shaking and moving them around.
When youre an advanced lifter you can lift without rest days. But thats b/c youre subconsciously spreading out your workout throughout 7 days instead of 4 days. For example.
If you lift 4 days a week and do 15 sets per day you lift 60 sets in total that week.
If you lift 7 days and do 9 sets per day you dont reach the same amount of work you did in 4 days. but if you did 10 sets per day you did a little more work, not enough to burn you out, and it accumulates over time.
>>35409427
the best way to build muscles that stabilize is to actually do a lift that requires stability (aka moving a bar against gravity with nothing to counteract its movement except your body)
just do it
Rest days are important for building muscle, and you do need to do cardio for conditioning and general health. 30m to 1h a day is good enough for most people
Three main schools of thought are
>cardio on rest days
>cardio every day but space it a few hours before or after any resistance training you're doing
>cardio kills gains!!!! ... If you run ultramarathons
I think the effect is exaggerated for the beginner-intermediate level. I wouldn't recommend daily lifting but nothing wrong with cardio on rest days
>>35409427
3 workouts??? Stop worrying about maximizing ANYTHING right now and focus on actually staying with a regular routine. Do free weights. Don't burn yourself out.
>>35409403
>>35409427
You were instructed to use machines before free weights by a PT? They do it so noobs won't hurt themselves in the gym (still machines will hurt noobs outside of the gym).
If you choose machines all on your own, pls staph.
The sooner you start with free weights, the better. You do compound (and therefore "stabilizing") exercises really only with free weights. You'll see that's a totally different championship.
>>35409475
>>35409395
>>35409397
>I'll hamper muscle recovery on rest day taxing my CNS with cardio
Staph. Rest days are rest days.
>>35409391
Do curls while running duh!
>>35409397
If you're going to run the same day you lift run after not before, reduces chance of injury while lifting. Also stretch after running not before running or lifting.
Work Out Tutorials
https://youtu.be/F3QY5vMz_6I?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/-4qRntuXBSc?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/Dy28eq2PjcM?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/rT7DgCr-3pg?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/7HRqB30lxmo?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/423Ew_DQC40
