most people can't even go to the gym twice a week let alone do cario another 2/3 times a week

better to ease in than get demoralized

if you can't get to the gym then a alternative is easy

Dynamic tension

of course what you're saying could be done with someone who dedicated more time to the gym

body weight with a gradual increase added weights in a backpack

again a gym isn't needed. but free weights are the easiest to use

where have you found that running 3 miles 2 or 3 times a week helps recovery?

but when you have a harder time accessing weights you will need to use another method or a hybrid

running 3 miles a session is a goal to reach. when you are running you should be training by your heartrate and time.

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.