but dude

if you keep doing this you will gradually increase your speed

reaching your goal of 3 miles in 25 minutes which is slow

unless there's a powerlifter who says that he did that so he was able to Deadlift 800lbs then that's just bro science

what you are saying is bro science

kek

what is I am talking about is clear physiological facts

show me a powerlifter who did that and I'll believe you

https://www.fitandme.com/benefits-of-anaerobic-exercise/

it is bro science until people actually achieve real goals doing it

i weigh literally 255 right not I am currently at 18% body fat.

i do this method only

science

is real

But again right now I'm interested in strength. So im doing what powerlifters do.

How much can you squat and Deadlift?

do you not understand what being 255 and 18% bodyfat means when it comes to strength?

i also have the ability to run

most powerlifters are fairly slow they may be quick in explosion but top speed is slow

how much can you squat?

I don't ever do a max rep squat so i can't tell you my max. but right now I squat 555 lbs for my workout.

my goal is 800

800 for workouts not max

That's pretty good

Given your bodyweight that makes sense

But for a beginner what would say for someone who lifts 4x a week what should they do cardio wise?

@Fryan Republic

@Kraviz i recommend starting a time run at 25 minutes and keeping your heartrate at 60 - 75% of your maximum. this is about 132 - 165 heart beats a minute. if you are truly hitting the weights like you are saying then you should go for a low to mid range. so 132 - 150. you need to make sure though that you are hitting your anaerobic threshold during weight lifting to have full workout. each week increase the speed but stay in that range. after awhile you will be able to run faster and still keep that heartrate range easily.

the heartrate range is based on a 220 maximum

heartrate

also you don't have to just do running you can do swimming and jump rope. running is just a very easy way to measure progress because of timing and speed increase. you can do the same with jump roping and swimming. you can count the numbers of jumps per minute and you can count the number laps per workout session in the pool. just stay within that range.

hitting the heavy bag can be done too. you can count how many times you hit the bag with your power hand and your jab. if you do martial arts practicing shadow boxing in a routine form can be counted how many times you completed it before time was up.

the most important thing is heartrate control

Hmmm OK. Ill probably swim tomorrow. I lifted weights today.

What's your pre-weight training routine like (e.g. stretching, jog/walk, etc.)?

>pre-training

Mainly just stretching, but cardio after a workout it what I find is best

Finally upped my barbell to 175lb, doing cheat curls and deadlifts with what I got here

I need to buy more plates, I've got like 2 11lb plates before I'm out

best warmup is the same movements with lower weight, and before that dynamic stretching which puts the joints you will be moving through their full range of movement, without holding positions for longer than a few seconds

Like this, but cater it to what specifically you are doing