Before...... unless I'm doing legs then no cardio!

after
30 mins on lift days
1 hour on off days

i dont do it when i life i make seperate time for cardio will be hours before or hours after i weight train

You shouldn't have trouble getting recovered at all if you're geared up. Right??

Honestly for me its if im eating enough dictates whether im going to recover quick or not, regardless of how much gear im using.

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a solid 5 minutes of fast paced cardio before your work out then jump right into your work out with 60second rest periods throughout your work out to keep your heart rate then hit the tread mill for some split interval cardio for a half an hour after you work out like this

Tread mill:
1min walk
1min run 2.5
1min walk
1min run 3.5
1min walk
1min run 4.5
1min walk
1min run 5.5
1min walk
1min run 6.5
1min walk
1min run 7.5
1min walk
1min run 8.5
1min walk
1min run 9.5
1min walk
1min run 10.5
1min walk
1min run 9.5
1min walk
1min run 8.5
1min walk
1min run 7.5
1min walk
1min run 6.5
1min walk
1min run 5.5
1min walk
1min run 4.5
1min walk
1min run 3.5
1min walk
1min run 2.5

This will not allow your endorphin to kick in and will make your body burn fat for energy. Prepare to sweat like no other.

I do a 15 minute warm up before, and then 30 to 45 minute cardio session after my workout.

-Treadmill @ target heart rate w/ medium incline, on upper body days.
-Row Machine w/ dampener @ 5 w/ at least 30 SPM for 5000-7000M, on lower body days.

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On a normal workout I warm up for 10-15 minutes and then cooldown for another 10-15min.

If that is cardio day than 45 minutes morning on empty stomach.

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