Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle. It depends. My 3000 calories per day and Brandon Campbell workout were both started a few weeks ago, so I'll see what that's doing to me over the next few months. If you're worried you've been hitting the gym a little too hard, read on for 10 signs that you need to cool it on the cardio. Cardio and muscle gain. Cardiovascular exercise is important to your heart health and can assist you in losing weight. What changes, instead of weight, is your physique. While cardio definitely has its place in our day-to-day lives no matter what fitness disciple we train in, doing too much can affect muscle growth. If you're looking to get bigger, then it's a good idea to do a reasonable amount of cardio. Keep reading. Depending on the other factors we're going to … Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; Cardio and Muscle Growth. If you have an overload of cardio in your routine and you’re not fueling your body, then the body may turn to break down muscle tissue during your sessions. In order to accomplish the goal of getting or staying lean while not eating away at your hard-earned muscle, you’ll need to perform a combination of both on a weekly basis. (Can post pictures if it helps). Rest is important. Many of our goals revolve around building muscle and losing fat. In my opinion, with the potential exception of the extreme skinny hardgainer, most of you will benefit from keeping some form of cardio in year round. Just forget about your muscle gains for a minute and consider that it might be worth investing a little bit of cardio time to become an overall healthier human being. The claim is that long, slow bouts of cardio —a.k.a. The proximity of the cardio to your lifting sessions. There are a number of explanations as to why cardio blunts gains. Hey guys, So I'm a big Scooby1961 follower and anyone who reads/watches his content knows how much he preaches about cardio. Training To Gain Muscle. However, it’s not entirely true in all situations – because some people will actually gain muscle with just cardio alone. But we’ve still maintained a high enough volume to grow huge slabs of muscle. The muscle loss from cardio is due to the interference effect. Order Is Important . You’ll also reap the benefits that cardio has to offer, including: 1. For your rep rule you want 4-7 reps of heavy weight. If you're training to lose fat, you're going to need to do more cardio than someone who is training to gain muscle. Put it all together and you’re likely to live 4 or 5 years longer than people who don’t do any brisk or intense exercise. Press question mark to learn the rest of the keyboard shortcuts. Affordable Can Cardio Help Build Muscle And Can Fast Pushups Build Muscle Reddit Most people won't build much muscle from traditional cardio, such as walking or jogging, and people who've been training for a long time definitely won't build new muscle through traditional cardio. However, we found very small decreases in muscle and strength when cardio … Improved cardiovascular health 2. Performing cardio 2-3 days a week seems to be the sweet spot for complementing your training gains without putting your muscle at risk. Gaining Muscle Over 50: How Often Should You Train? Should I reduce cardio on workout days? Infact, as has already been said it will actually benefit your muscle building goals. Too much cardio can interfere with muscle growth—but so can too little. However, I'm not willing to sacrifice my conditioning and overall health just to make putting on a few pounds easier. Please give any suggestions/recommendations! In fact, cardio has been shown to provide us with numerous benefits including better lung capacity, improved body composition, and improved ability to handle stress. Significantly, the thesis is not "Cardio is bad", or "Cardio in all forms hinders gains", or "You oughtn't perform Cardio". The key to ensuring your cardio training remains effective is variety, always keeping your body guessing about what you’re going to throw at it next. The Best Cardio Workouts For Building Muscle And Burning Fat Homepage I’ll be honest with you, I don’t like doing cardio. One of the biggest mistakes people make when they're trying to burn body fat is performing lengthy sessions of steady-state cardio. New comments cannot be posted and votes cannot be cast. This works for burning calories, but it can also spin you into a caloric deficit where your body begins to preferentially burn muscle tissue over body fat. I'm looking to put on a little muscle weight so I can look more toned. Cardio is good for building endurance and using calories. Use Cardio to Burn Fat, Not Calories. We will happily push ourselves through gut wrenching weight training workouts, but the thought of cardio sends many bodybuilders scurrying for cover like cockroaches in a lit room. 6. A good starting point is three times per week, 20-30 minutes per session. To build muscle, increase your protein intake to at least 0.73 grams per pound (1.6 g/kg) of body weight per day and complete strength-training exercises at least twice per week. “To gain muscle with cardio, you need to stress proficiency in your anaerobic and aerobic systems,” he adds. For as long as I’ve been weight training (over 20 years), I can’t remember a time that I enjoyed doing cardio. The order in which the training is done. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. About 3 months ago I gave up alcohol (I feel a big part of my stagnation was my only eating 2200-2400 calories per day as once or twice a week I'd be going very hard with drink), currently eating 3000 calories per day. In fact, there are multiple studies showing that high intensity cardio does not pack on muscle mass (12,13). Don't do either while you're hungry. Do your strength training before cardio. Of course, the biggest problem for most people isn't figuring out why to do cardio, but figuring out when to do it! Here is one of the main reasons why I don’t enjoy doing 45 … You’ve probably heard … In this 5-day workout routine for weight loss and muscle gain we’ve varied the rep range to hit different muscle fibers, build strength and carve out a more rounded physique. Simplified, an effective fat-burning, lean muscle-preserving cardio program can be broken down into two simple forms: steady-state cardio and high-intensity interval training. Muscle tissue is in fact denser than fat tissue: The more muscle mass you gain, the more you'll weigh, even if you lose fat at the same time. Your body requires a certain amount of energy (measured in calories) each day in order to fuel its activities. The idea that doing cardio will kill your gains is bro science. Optimal body composition 5. Q: I've heard that doing cardio will keep me from gaining muscle. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. 4) No Cardio. This is an important question to answer because it’s putting the muscles in catabolic conditions from the outset. Yes, muscle mass was gained from high intensity cardio—but the gain was localized to the outer thigh muscle only—so thinking that high intensity cardio is going to add pounds of muscle to your entire physique is not true. “Cardio is no more effective than calorie restriction at preserving muscle or getting lean. The same authors showed that strength and hypertrop… Make sure you're constantly pushing through the exercises though or else you will just start building endurance. Eat like a mofo, to make up for lost calories while running. A lot of people think that if you starve yourself and do two or three hours of cardio each day, the fat is just going to melt off. Right now, I eat when I wake up (which, unfortunately, is not at the same time everyday... it ranges from about 5a.m. Press J to jump to the feed. I've researched leangains and am willing to do intermittent fasting if it is the best route to go. However, saying that cardio has the potential to kill your gains doesn’t mean that it will, and the extent to which cardio interferes with muscle growth depends on a number of factors. Cycling is better at running for this purpose, and duration is a key factor. To Bulk you need to eat at a surplus. Repping out heavy things is only the stimulus for muscle growth. Cardio after weights = more weight loss. In fact, having a good cardio program can mean building more muscle in the long run as opposed to losing your gains. There are multiple factors which can affect results as well as the process of muscle training. Likewise if you do cardio to the point where you muscles are fatigued when it comes time to lift that will also have a detrimental effect on your gains. Cardio helps reduce cholesterol and blood pressure. This muscle loss may account for more fatigue, weight gain, and increased risk for fracture. Which cardio exercises build muscle? “To gain muscle with cardio, you need to stress proficiency in your anaerobic and aerobic systems,” he adds. —Chris G., Effingham, IL. Leangains is probably not the best approach for you due to the extra cardio IMO. However, the right amount of cardio and in the right order can increase your gains. While doing cardio is not going to cause too much detriment to your muscle gaining goals, doing too much can. If you are a regular at the gym, you probably know the other regulars at the gym.There’s always the guy on the stair stepper, sweating out a giant puddle under the machine. Eating at maintenance with low fat calories being in your diet will allow you to lose fat and build muscle, but progress will be slower than your typical bulk/cut cycling. Shutterstock. For optimal health and fitness, cardio training should be done weekly. #4. Thanks for the reply! The Lean Mass-15 routine is a four-week plan that features a number of advanced training principles designed not just to build muscle, but increase cardio function and burn fat as well. This just in, nobody knows shit about anything, and it's only a matter of weeks before we try to scientifically disprove what was just published as scientifically accurate information. Your top priority should be on training hard with weights, eating enough carbs, protein, and calories to place yourself in a calorie surplus, and sleep. 3 years ago. One of the larger debates in the field of weight training and bodybuilding is the question of whether or not cardio or any type of aerobic type activity should be performed when the goal is maximum gains in muscle mass. Going from one exercise to the next can be extremely challenging sometimes and can cause long stalls or plateaus that might not be hit as often with weight training. My general recommendations: Start slow. Cardio and muscle gains. And if you’re training by it, you’re sabotaging your muscle gains. Right now I'm eating about 2600 a day to maintain. Thanks! Doing so may allow them to stay super lean but they won't be gaining much muscle. Improved respiratory health 3. Increasing blood flow to muscle and connective tissues can help to speed up recovery, increase nutrient delivery, and improve clearance rates of metabolic byproducts of hard training that contribute to muscle soreness. Cardio isn’t a huge factor for you because you are trying to gain. In this 5-day workout routine for weight loss and muscle gain we’ve varied the rep range to hit different muscle fibers, build strength and carve out a more rounded physique. In fact, far from burning away the hard work you put in on the gym floor, the researchers found cardio can actually increase muscle size. Can anyone suggest to me a plan that would allow me to put on muscle weight AND do my cardio? right?! to 7a.m. That being said, bodybuilders have been doing morning cardio for decades now, no matter what phase of training they’re in. I am slightly alarmed though. The muscles will grow but at the expense of endurance. This man used these 4 steps to get ripped for his 50th birthday. This is the good news. Rest is important. That being said if you're dedicated to progression CC can put on decent muscle mass. First off, stats: 140lbs. So I'm a big Scooby1961 follower and anyone who reads/watches his content knows how much he preaches about cardio. A moderate amount helps strengthen our heart muscle, but too much cardio can actually weaken it. Cardio can improve recovery and, if done correctly, won't interfere with strength or muscle gains Click To Tweet. Let me know if you need any more info. The bulk of my calories are consumed in the 6-8 hours following my workout. What kind of results can I expect from convict conditioning? I'm looking to put on a little muscle weight so I can look more toned. I felt like I was stagnating with the 5x5, putting on muscle but very slowly. I do 20 minutes of running (13km/hr) every day (before workout on workout days) - once a week I can go up to maybe 40 minutes. Doing cardio while trying to build muscle mass can be a challenge, since one requires burning calories and another requires upping your intake. But we’ve still maintained a high enough volume to grow huge slabs of muscle. Rather than focusing on building quality muscle, cardio is treated like a delicate process that if performed wrong could mean saying goodbye to all of your gains. But this is the wrong mindset to have. Increased recovery abilities 4. You’re Not Gaining Muscle. “The idea that 30 minutes of cardio is going to eat up muscle makes me laugh,” says Don Saladino (, a trainer to celebrities and athletes in New York City. If your ultimate goal is to gain muscle and get bigger, avoid doing cardio before you lift. From data like this, it would seem logical to stop cardio altogether to maximize muscle growth. Bf% around 10%. The Great Cardio Myth. running vs cycling). Over the last few years I've been doing the Lee Hayward 5x5 workout - in the last few weeks I've changed to Brandon Campbell's Upper Lower Hypertrophy Workout (really liking it so far). The YouTube video below explains this more in-depth. Can cardio hinder muscle mass gains? Importantly make sure you're hitting your protein needs, or cardio can quickly undo your strength based training. I do an awful lot of running, and I'm wondering is this affecting my muscular gains? The recent meta-analysis I linked to in my first post on this subject essentially said that you can absolutely get stronger while doing some aerobic training. One reason being that most cardio is about as fun as watching clothes dry and more importantly, we are told often that cardio can cause muscle loss. First off, stats: 140lbs. When determining the best cardio for bodybuilding, we have to address HIIT VS steady state cardio. Eat at a 500 cal surplus and sacrifice your 6 pack for a few months. Most research is geared to look at cycling verses running, and this shows riding is way better for promoting muscle gain because running is so similar to daily life movement. Final Thoughts. Overdoing it with cardio will bring your gym gains to a dead halt. This is a huge mistake that I see all the time and 99% of the time men fall victim to the no cardio approach in the off season. However, he can switch up cardio routines and do the right amount to maintain decent endurance while still gaining strength and muscle. My question is - does cardio affect muscular gains? Right now, I do an upper body / core calisthenics workout and run 4-5 miles 6 days a week. [2,3] The takeaway here is that there seems to be a "Goldilocks" blend of cardio and resistance training. YOU’RE LOSING MUSCLE NOT FAT. Just eat the calories you lose during cardio. Too much cardio can interfere with muscle growth—but so … Hey there, r/fitness. Combining cardio and strength training is fab for fat loss and muscle gain and even better for heart health. The major problem with CC when trying to put on muscle is the exercises don't go up in a uniform manner like SS does. However, when cardio is done improperly, it can negatively impact your gains. However, for younger and more active people, intensity needs to be amped up a little in order for cardio to burn fat and build muscle. Naturally, what you should look to do is perform cardio after an exercise, or a good deal of time before resistance, and--provided you're looking to bulk--, substitute any lost calories. 2. However, the question remains: If you have to do aerobic work and then train directly after, can you still get jacked? Cardio is good for your health, it helps you lose body fat, and it will temporarily alleviate muscle soreness. If you're doing cardio you must ensure you're compensating for those calories you're burning. If your diet supplies more calories than your TDEE (a surplus), you will gain weight. The other issue is that chronically doing too much cardio can lead to actually losing muscle. Press question mark to learn the rest of the keyboard shortcuts. Studies have shown that resistance training coupled with 2-3 days of cardio can lead to greater gains than strength training alone. You need to find a balance between cardio and weight training so that you can work on your cardiovascular endurance without it taking away from your muscle. We also saw that the longer you do cardio per day, the greater the losses are in muscle mass. And what is the reason for doing strength before cardio? There’s the speed walking girl on the treadmill, who has the full hip sway going (as well as the water bottle belt).You’ll see the same guys lifting big weights and the girl counterparts who you’re a bit terrified of. Last medically reviewed on March 11, 2020. I do 20 minutes of running (13km/hr) every day (before workout on workout days) - once a week I can go up to maybe 40 minutes. Does Cardio Burn Muscle? How to Improve Cardio Without Losing Mass. Unfortunately, in that same study, strength gains were cut in half when cardio was added to weightlifting.1 Other studies have similarly found that muscle growth is severely decreased when cardio is integrated into a program.2,3. 5'7" & < 10% body fat. In order to gain muscle you have to eat more calories than you burn and doing so can lead to some fat gain. Hey there, r/fitness. Regardless of the type of cardio you do, the benefits of cardiovascular endurance are endless: It […] How much protein do you think I would need to successfully do this? ), then run, then do my calisthenics workout. *So, what are these systems, what do they do, and how do you train them? You’ll get the best results and won’t wear yourself out. There is an illusion of complexity to gaining weight and building muscle (perpetuated largely by people who want your money) but it is actually very straightforward. You could probably go from 25% BF to 15% BF in 8-10 months of moderate exercise (3-4 days of lifting/bw workouts, 1-2 days of cardio). Myth: Cardio is the same thing as ‘aerobic exercise’ Aerobic exercise is one form of cardio training — but it’s not the only one. Best Cardio for Muscle Gain. Consider this: when muscles were studied for physiological development on a genetic level, responses that promote cell growth, nutrient, oxygen and energy levels have been noted in favorable amounts after consistent bouts of endurance exercise. Critiques welcome! In fact, cardio significantly increases the risks of both muscle loss and overtraining. We all want those long and lean muscles and, in some cases, to gain size (after all, that’s what creates that muscle definition). I'm a 23 year old six foot ectomorph, weighing in at 74kg. The type of cardio you’re doing (i.e. Keep reading. The greatest fat loss actually occurred with the shortest duration and highest-intensity activities, like sprinting. That’s because, with its intense pacing and active rest periods, it’s partly a HIIT cardio routine—just one that also builds muscle. If your diet supplies fewer calories than your TDEE (a deficit), you will lose weight. Try low-intensity cardio such as cycling, swimming, or rowing. According to this research, cardio sessions which exceed three times per week and … Cardiovascular exercise puts stress on our hearts. The American College of Sports Medicine recommends people over 50 strength-train all major muscle groups at least two and up to four times per week to gain muscle. All they do is run run run and lift lift lift, and they are 230 pounds with 8% body fat, so it is very possible.