[LionAlpha]

Suggestions on making adjustments to Cardio Trim Program?

Hey all,

Once I get rid of an annoying small cold, I'll start my training again. Thinking of starting with Cardio Trim, but I'd like to make some adjustments to it.

First of all, I want to add Pull exercises for back and biceps work, because I can't do a single pull-up. I'm thinking of adding them on the Upper Body circuit days. Since I want to build pull-up strength, I could do inverted rows, negative or chair-assisted chin-ups, and pull-ups, right? However, I don't know how many exercises I should do after the upper body circuit.

Secondly, I'm thinking of adding a 5k run on the single-exercise days. I try to run at a low heart rate to build endurance and burn more calories and fat.

What do you all think about the adjustments? Any further suggestions?

Thank you!

 

[Anek]

I can't comment on the upper body part, but if you want to add running why don't you do Cardio Trim Run instead? It has running already built in the program in a way that fits with the rest of the exercises.

 

[LionAlpha]

I can't comment on the upper body part, but if you want to add running why don't you do Cardio Trim Run instead? It has running already built in the program in a way that fits with the rest of the exercises.

I want to go through both, to be honest, haha. I want to do the simple version first due to the unstable schedule and because during this month we tend to get a lot of rain or bad weather for running. But I'll definitely do it afterward.

 

[lofivelcro]

Personally, I would just add a set of doing your chosen pull exercise to failure at the end of the workout. Start with the easiest, build up to 5 or 10, and then progress to the next hardest.

 

[LionAlpha]

Personally, I would just add a set of doing your chosen pull exercise to failure at the end of the workout. Start with the easiest, build up to 5 or 10, and then progress to the next hardest.

Like as part of the circuit? Or once I finish the circuit?

 

[lofivelcro]

At the end of the last set to wrap up the workout. Take around 2 minutes of rest, more if you feel like you need, and have at it. That's what I would do.

 

[Fremen]

Since I want to build pull-up strength, I could do inverted rows, negative or chair-assisted chin-ups, and pull-ups, right?

I would also add Dead Hangs and Australian pull-ups and as @lofivelcro said I would do them at the end of each set before rest

 

[LionAlpha]

I would also add Dead Hangs and Australian pull-ups and as @lofivelcro said I would do them at the end of each set before rest

Ι was thinking something like 4 sets of Australian Pull-Ups to failure, once I am done with the upper body circuit. And another 4 sets of dead hangs, depending on mood? What do you think?

 

[Fremen]

Ι was thinking something like 4 sets of Australian Pull-Ups to failure, once I am done with the upper body circuit. And another 4 sets of dead hangs, depending on mood? What do you think?

Australian pull-ups, negative pull-ups, dead hang, flex hang are probably the four best exercises to learn pull-ups.
When I was training pull-ups I did a lot of low sets, this helps the body get used to that kind of effort.
I could do over 100 pull-ups in a single workout with sets of 3 or 5 reps and went as far as doing 15 pull-ups in a row but I never trained to failure.
I just "stuffed" all the down time with reps, at the end of each training set, at the transition from one workout to another, so that I never stop just doing reps, rest, more reps, like this in a single workout you can do so many repetitions without the risk of hurting yourself because they are always few repetitions each time.
Get Stronger By Greasing the Groove
It's just a suggestion based on what I did, you need to find the way that works for you

 

[lofivelcro]

Ι was thinking something like 4 sets of Australian Pull-Ups to failure, once I am done with the upper body circuit. And another 4 sets of dead hangs, depending on mood? What do you think?

Why exactly 4 sets and why 4 sets of dead hangs thereafter? If you want to do sets, I'd rather stick to the trusted 3 sets going all out, followed by one dead hang for as long as you can.
If you want to work towards pull-ups out of Cardio Trim, I would do the above during the upper body days and on the other days try for one pull-up a couple of times per day, no matter how high you get.
That's what I did. I have a bar in a door and whenever I would walk through it, I tried to pull myself up. Currently sitting at 6 pull-ups in a row, but I'm super light, so that might be a factor.

 

[HellYeah]

Instead of dead hangs, you could do active hangs, which activates the core. Or add shrugs. Both movements are essential for your first full pull-ups.

In the beginning, I would also go for volume during the days, instead of one exhausted intensity workout.

For motivation you should join us.

 

[Shikari]

You could do chin-ups. That's what I prefer to do.

 

[mariah9x]

@wordle I can't comment on the upper body part, but if you want to add running why don't you do Cardio Trim Run instead? It has running already built in the program in a way that fits with the rest of the exercises.

I think the only problem with cardio is that it's simply boring
When I was working out I chose "games" (basketball, futsal, etc) as cardio.. I don't know about other people but when people were walking and running for the sake of burning fat things got boring quickly and I got tired fast

If I was playing I was playing to win which completely made me forget about the "boring" part