Found the beginner's guide here: http://www.gymtechnik.com/library/en/post/2008/11/22/4-Day-Workout-For-Beginners.aspx It only has cardio listed once but I would like to do that at least 3x per week. Like I said, I would like to do weights one day then cardio the next. How can I maximize both without cheating myself?
3 sets to failure basically means your "reppin it out" or "maxin it out" which can have multiple meanings. Maxin' it out = doin the maximum weight possible Reppin' it out = doin the maximum weight possible the maximum times(reps) you can ; it can also apply to whatever weight your currently comfortable doing That would be your definition for 3 sets to failure, which basically would mean 3 sets x however many reps til you fail (another way of saying til you can't lift anymore).
I'm sort of doing the same thing myself. My plan right now consists of the following: Mondays - HIIT (15 minutes x 2 sets) = I switch up the bikes, from one type to the other Tuesdays - Same as Mondays Wednesdays - HIIT (10 min to start) then I do Back exercises, then light biking for 10 min afterwards Thursdays - HIIT (10 min to start) then I do Chest and Abs, then light biking for ten minutes afterwards Fridays - HIIT (10 min to start) then I do Legs, then light biking afterwards Saturdays - HIIT (10 min to start) then I do Arms, then light biking afterwards Sundays - I rest I usually drink a protein shake right after working out to replenish and rebuild torn muscle. Although it doesnt take the entire effect of soreness completely away, it does assist for sure, as I dont feel damn near as sore the next day. Also some people focus on the aspects they want, like only chest and arms and abs, or whatever, but I wanted a full body workout. And I know some people said doin HIIT everyday isn't good, which it very well may not be, but I don't mind it, haven't had any problems so far, and I usually know to pace myself if I'm overloading. On some days (usually every 2 days) i'll take the HIIT down to a less strenous intensity, as I just do enough to keep my heart rate in range of its fat burning zone. I do that because I know that I have to go workout afterwards as well. On the days where i ONLY do HIIT, I go 100% full at it.
