my training goes 3 on 1 off, i usually do fran, elizabeth, diane, etc with another bodyweight WOD, like chelsea, or something like that, and at the very end i do a tabata cycling 20/10 for 8 bouts, i was wondering if you can gain muscle, and improve cardio performance this way, any advice is much appreciated
asked bymike_39 (504)
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on January 18, 2013
at 04:52 AM
Benchmark WODs are just that: benchmarks. You do them periodically just to gauge where you are. I retired from Fran, but the others I do only once a year. Since I'm not a novice anymore it takes a year to be significantly better.
Though I fear you're drinking the main site kool aid and are way overtrained. You need to back down the volume and intensity and lift more weights. If you must stick with the crossfit way then at least go back in the archives and follow the programming of about 10 years ago. It was much better then. Now it's all about insane beatdowns that don't make you a better athlete.
on January 18, 2013
at 03:15 AM
It is likely that you will improve you cardio performance through the tabatas and WOD's since they are high-intensity. For muscle building, I would suggest more focus on hypertrophy and higher reps and more sets while lifting (like 6 sets of 10-12 reps or even 12 sets of 10 reps with certain exercises). However, these workouts usually take a long time. I see in your comment that you do not want it to be a burden, and large numbers of reps or sets can be time consuming, boring, and burdensome. In that case, I would suggest 3 or 4x10 reps of compound exercises. Compound exercises have helped me build significant muscle. I had success with squats, front squats, leg press, thrusters, olympic lifts, deadlifts, kettlebells, weighted chin ups. They are less time consuming and burdensome and get the job done very effectively because they strengthen the entire body.
Also, as Mike T said, be sure to eat enough if you want to add muscle.
on January 16, 2013
at 01:17 AM
I would think if your goal is to build muscle, you might be better off with more traditional resistance training (sets of 6-10 of squats, deadlifts, bench press, press, bent over rows, etc). I highly recommend the book "Starting Strength" by Mark Rippetoe. I think the WODs are more about endurance training even though they are based on traditional lifts. I'd guess the tabata cycling would build muscle in your legs, but not do much for your upper body. And of course, if you're looking to build muscle, make sure you're getting enough calories.