Weight training session are intense. I stay mostly in the hypertrophy rep range but like to add in weeks of doing a power/hypertrophy phase of training. For me my body responses better to heavier lifting and increasing my strength in the 10 rep range. So during the power/hypertrophy weeks I will work up to a weight that I can get 3 or 4 reps then drop the weight by 40% and get as many reps as possible. On the next set I will add more weight and get 2 or 3 reps and drop again and go to failure. On my 3rd set I will use a weight to get 8-12. This power/hypertrophy phase will last no longer then 3 weeks and I will test my 10 rep strength in big lifts for each muscle group over a weeks time.
Cardio I just started to do 5 days a week and staying aerobic for 4 of those days and have one anaerobic session on day of no lifting. On aerobic days I do the eliptical for 20 mins after weights (another reason for glycofuse and amino linx during weights). On anaerobic day I walk to warm up and then do 10 rounds of jump rope at 30 secs a round and 30sec rest!
Cardio I just started to do 5 days a week and staying aerobic for 4 of those days and have one anaerobic session on day of no lifting. On aerobic days I do the eliptical for 20 mins after weights (another reason for glycofuse and amino linx during weights). On anaerobic day I walk to warm up and then do 10 rounds of jump rope at 30 secs a round and 30sec rest!
