The Effect of Cardio on Muscle Growth
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- Опубліковано 14 гру 2020
- In this QUAH Sal, Adam, & Justin answer the question “What are your favorite ways to improve cardiovascular health and capacity without interfering with muscle growth?”
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I remember when I was in my twenties, I was good at lifting but I neglected cardio so I gained mass quite fast but I was out of shape. I remember having to drag myself over to the gym and nearly falling asleep on the bench before doing my bench press. I realized that, like it was mentioned in the video, it's good to feel fit and able bodied if you want to get bigger. What's the point of being more muscular if you are too tired to do anything else. Thanks for the good tips!
Definitely man get that cardio in
Yea my gym teacher used to make me swim laps in the middle of the pool cause he knew I wouldn’t last, I was all chest and arms, no cardio no legs
@@fleadoggreen9062 exactly!
dude i m in the same fucking place. i did mu first cut after bulking almost 2 year. i lost 7 kg in 2 months but couldn t get low lvls of fat %
Humans are walking machines. We can literally walk FAST for hours (at least 2 hours) without even having a glass of water. It's only when it comes to running/jogging we run out of gas fast.
I used to do no cardio except for a 5 min warmup on a treadmill. Ever since adding 30min 3x a week on my off days from weights… MY WEIGHTS WENT UP cause my lungs were actually the things limiting my muscles to do more reps
By how many reps?
That's bs mate what the actual f
@@JoaoFerreira-rz2tj it's not bs. I've experienced this with squats. Couldn't even do the full amount of reps for the set. My muscles themselves were fine, the cardiovascular part didn't let me finish.
Humans are walking machines. We can literally walk FAST for hours (at least 2 hours) without even having a glass of water. It's only when it comes to running/jogging we run out of gas fast.
I'm a hardgainer, this is one of the rare podcasts that actually gave a decent advice to hardgainers.
Simply I enrolled in a program that involved excellent weight lifts but insane amount of cardio (in many forms), I almost disappeared! lost tons of weight! Then I enrolled in another program that had more lifts, power lifts and little cardio, Like magic I jacked! Note that I ate plenty for both programs. So yea, context shouldn't be overlooked at all. Thanks guys,
I have no idea why this channel has only 27K subscribers!!!!!!!! Solid free information... you guys deserve more than 10 million... God bless you all.
Almost 50k now! Theyre doing their thing!
They have another channel that is used to demonstrate workouts and stuff that has many more subscribers
I think most of their listeners are on spotify
Exactly
It will get there
Swimming --> all kinds of cardio. It will build your back, shoulders and core like no other thing.
Nope , it won't build shit. Most of swimmers look like poop . All they got is some chest and abs , thats it
*FACTS*
Jump rope and weighted jump rope changed my physique and life along with strength training
I hv a weighted jump rope and need to utilize it more!! HITT with it is awesome!
Gonna buy a jump rope thanks
Jump rope is very underrated
Very true that’s why you see tons of boxers who don’t lift heavy look like they’re carved out of steel jump rope is mandatory for their training
How much jump rope and how often?
Doing hard cardio a few times a week and a simple SSC the rest
2 main benefits
Increased work capacity
Increased Recovery
Running actually expands your chest and lungs which is good for an overall growth
Does getting out of bed count as cardio? I really feel it in my abs
Hahahaaaa
How about typing a comment lol
@@naturalflirt2424 Did you use both thumbs?
😂 😂 😂 😂
😂😂😂
I've been running 2 miles at least twice a week after my workouts not on leg days obviously but I have noticed my endurance and even strength has been increasing so it definitely seems to help a little
For a powerlifter or strength trainer, the best cardio is incline powerwalk at a moderate speed for several miles a few times per week. I am able to retain muscle mass while maintaining great cardiovascular health. Cardio powers the anabolic system.
Couldn’t agree more
Incline waking is good I just find it extremely boring lol. I pretty much only like doing HIT type cardio otherwise I just lose interest. Even with HIT I have to vary the modality
Go run miles!
Do u sweat? Or do u avoid sweating while doing an incline aka walking
Running is what is in our dna. You need to run. In a real life scenario , you may need to run to or from something at distance and you may not be able to. More people can bench press their riding lawn mowers than people who can even run a mile non stop , kind of sad
Low intensity cardio(walking) preserves muscle mass. If you are recomping and trying to build muscle while cutting, it keeps your cardio vascular system healthy, burns calories and will help you stay shredded if you are getting enough protein…
But your not an athlete, what’s the point of the muscle are you only doing this for the aesthetics? I’m not hating I’m trying to find out
I agree. Low intensity steady state cardio is best to preserve muscle on a cut. This is something that the majority of bodybuilders and physique competitors do when trying to lose fat and prevent muscle loss. Sprints are a great tool that can be used to increase one's cardiovascular system but it is not ideal to be used while cutting.
I do full body workouts every monday, Wednesday, and Friday. Tuesday and Thursday are dedicated to walking on a incline for about two hours. Plus I have a physical job. I find that works for me. I guess everyone just has to find out what works for them.
What’s your physical job?
@@brandoncarroll9155 landscaping
Agree with you100%. One of the guys mention 15 sets of squats, the only way you can do so many sets, is being lazy. Just check Dorian training legs and tell me if you would be able to do 15 sets Dorian style with that intensity training.
@@rubenluna2495 I won't be able to walk 🤣
@@salsaking109 I’m late reply to you man.. I apologize. I do full body workouts as well along with a super physical job. I work for UPS.. it’s 9-10hrs of moving boxes. Lol. I’m always asking for tips to maintain music mass and keep body fat down. Not a lot of people understand staying in shape with having a physical job. Usually it’s people that sit at a desk all day that try and give me tips 👎🏾 ha. If there are some random tips you could throw me feel free.
Cardio will help build that stamina up for weight training. I see guys at the gym that tire out fast and you never see them doing cardio.
I love doing hill sprints and SAQ stuff whilst trying to gain muscle, makes you feel sharp whilst gaining muscle weight
One thing I did that I found very helpful was taking a 25, 35 or sometimes even a 45 pound plate with you to the treadmill if you can. Make sure you've got a strong enough grip with forearms and the plate is made to be handled otherwise it's almost impossible no matter how hard your grip and put it next to the treadmill. What I would do as I lost weight and wanted to shorten my cardio was simply picking it up and carrying it either behind my head or resting on my chest. So for example 5 min regular walking, 1-2 min holding it and then another bit of regular walking and just interchange it when I felt like I needed to. You will also really build your leg endurance for higher reps as well. I would not advise going that long doing this method probably less than 25-30 minutes or maybe even just 15 minutes depending on your fitness level because you can increase risk of rolling an ankle or knee but It really helps you build cardio and break a sweat while also not having to stay on the treadmill for hours at a time for the same effect.
This is exactly what I need to hear. I’m not a hard gainer, but my cardiovascular health is below average according to my Apple Watch which pisses me off considering I lift 5,6 times a week for almost 10 years now. Recently I started swimming and I realised how poor my cardiovascular health is. Now it all make sense.
Thank god for this channel
Y’all have Great Content 💪🏾💪🏾
The toughest training for me is lifting weights and doing jiu jitsu in the same day. The amount of effort required is very high and jiu jitsu is max effort all the way through.
Split the activities by at least 4 hrs. Have replenishing nutrition in between.
@@dennisrobinson8008 Exactly. I lift weights in the morning and then I go to martial arts practice at night.
I LOVE the perspectives it really opens up the veil to this journey we all very much need!
Defo subscribing to this. Amazing insight lads
For those of y’all seeing this, there is a big difference between cardio for health and cardio for fitness. If you’re looking to improve fitness for weight lifting , then HIIT, sprints, and etc are great. If you’re looking to improve health to counteract the affects increased mass can have on your cardio vascular system, low intensity steady state is better. Just throwing that out there
How about doing 10 minutes of intense cardio 3 days a week? I do fullbody workouts which takes about 10 minutes per body part (30 minutes per week). If that's enough to build strength and muscles shouldn't it be enough to build cardio fitness?
Also I've noticed that too much cardio kills libido.
I do 15 min jumprope everyday after every lifting and also doing it on bulk and still gain muscle don't forget am hardgainer and doing cardio everyday helped me build more muscle than without
A friend got me into doing CrossFit for a few years. Within the first month, I stumbled onto my best physique ever!
It didn’t take very long to lose all my gains, when I kept going back to the class almost every day. A lot of it was useless rotator cuff torture and unnecessary cardio, but do the cleans, the burpees, the hand release push-ups, and double unders once or twice a week and I bet you’ll be in the best shape of your life. Thrown in with you regular weight training of course.
As a 45 year old cyclist that still loves hitting the weight room I really need this answer.
Great balance - the two compliment each other excellently!
@ovathere93 me too! I love doing spin! hr about 3 times a week, it's addicting :)
@@rponce1119 I'm more of a roadie. But yes, very addictive.. The hard part is balancing the recovery from heavy lifting combined with 50 mile group rides with 2k of climbing. Very hard to be good at both. I think it has to do with mixed signaling.
@@ovathere93 wow
I've gotta try cycling. I live in FL so it's too hot so spin it's the next best thing. Stay healthy and safe.
@@rponce1119 you as well. Enjoy the summer.
Walking and hiking are great.Welldone, thanks for sharing
I like the varying opinions on this pod
So helpful abs insightful - love the discussions and different perspectives. As someone who loves cardio (for health) but also trying to gain muscle and healthy weight having struggled with anorexia. And am a nutritionist so love how science based this is
As long as your cardiovascular fitness is pretty good you shouldn’t need more than 1 hard season a week of your goal is muscle building. Any more and it will just interfere with recovery (at least for me anyway). And if you want to do hard cardio multiple times a week you better be doing full body workouts to free up days.
@@Soccasteve don’t understand this…. Learnt how to manage this myself thanks 🙏
@@antoniaosborne4972 I'm just saying, especially if you have a lot of weight to gain still I would chill on the cardio. 1-2 days tops.
@@Soccasteve thank you! It’s been pretty helpful for me to get me in a state so I can gain - I’ve worked with a trainer to manage it and it’s always about what works on an individual level coz there are always different factors to consider but thank you 🙏
These dudes make some pretty great stuff. Very informative!
I have good cardio and I'm better at lifting because of it. If you do long sets or compound movements like a power clean, cardio will go a long way to improve your workouts.
I disagree with HIIT being the best type of cardio. Too taxing on the body. I'd rather do intermediate level cardio for 20-30 min
Totally agree. I run but tbh the best form of cardio while I’m trying to put on muscle is walking. HIIT is garbage and a trend imho.
@@Wolf462 yea I mostly agree especially because people don’t really do HIIT properly. You are supposed to give it your absolute all for 20 seconds for example on the bike then 40 seconds off just spinning out then 20 back on but people do not sprint like they are going to die if they don’t. Steady state everyone can do properly
It’s not the best type of cardio for you. For others it’ll be different. HIIT has tremendous amounts of benefits if done right
There’s literal studies that have shown HIIT is better than steady state. However this is a very nuanced topic. If you’re a an overweight or obese beginner, HIIT is not a good option. If you’re doing combining high intensity and high volume compound lifts aka heavy weights, low to medium reps with a lot of sets, and keeping rest periods short, then HIIT is a very bad idea. However if your program is low in intensity and or volume, then you can throw in some HIIT a few times a week
yes
Depends if your a hard gainer or not.
If you really struggle putting on quality weight cardio is gonna be a huge problem but for anyone else it should be done
cardio can mean more food if you don't want to go under a deficit. Cardio changes your life, highly recommend.
I used to run for baseball and stopped then switch to HIIT and did it for a little while and honestly my joints were fried 😂😂. I then went to the jump rope which honestly is a sneaky way probably one of the most efficient to get cardio kinda left it due to space and now I do kettlebell stuff plus calisthenics so I've had a journey with cardio.
I do a 7 mile run 5 times a week, and 3000 meters in the pool 4 times a week, and I’ve gained muscle. As long as you are eating enough, then it doesn’t seem to be a problem. Plus I never get gassed at the gym.
Really so if i do around 1 hr of cardio but in take enough calories im gonna maintain all muscle mass?
@@diegosoria9773 it works for me. I’ve gained muscle while doing that much (or more) cardio every day
@@joker6558 alright thanks man!
@@diegosoria9773 no problem! The heart is the most important muscle of the body!
@@joker6558 Greg doucette right?
It really depends on your age because a lot of people like myself would be "hard gainers" but be in their mid teens
I was 5'10 54kg at 16, now I'm 6'1", 24 and 81kg doing 20-30km a week, you shouldn't worry about gains too much if your body is still growing, people are like "I'm an ectomorph" and quit lifting like no you're growing, don't worry so much
Where do u guys record? This studio is incredible!
Excellent content 👌🏼 Thank you 😊
Appreciate it! You are welcome!
For example, I don't feel the same sprinting 10 years ago than now after battling cancer twice. So I just do some interval running for 10 12 mins too after weight lifting.
Walking several miles a day coupled with weight resistance is a great combo. The problem with running, sprinting, hit, is that it raises cortisol levels and actually eats into muscles or hinders growth. Walking is low cortisol and burns fat and doesn't touch muscle.
So just walk on the treadmill?
Nobody has the time to walk multiple miles a day, it has to be sustainable
@@sullyswrldd You cant find an hour a day? you know for that meat vehicle that lets you do the other 23hrs without much abuse
@@tone3560 I guess I could,
what about cycling? I find walking extremely boring
Couldn't agree more
I usually do light kettlebell exercises during active rest period.
Having the anaerobic capacity to hit the 20 reps of squats is different than doing an aerobic 5k. If you get both those energy systems in check, you will be a walking juggernaut. Beast mode.
Steady state cardio is the best way to preserve muscle, your heart is the most important muscle. So going for half an hour walk 5 days a week at a pace of 3-5miles an hour, will have the best overall help for preserving muscle gains and overall heart health. Hiit hurts muscle gains and won't preserve as much muscle as ssc
Cardio in a way helps. I like running hills & playing sports
I ride my bike 15 miles a day except for leg day. I also lift for at least 30 mins to an hour six days a week. Will riding have a negative impact on my gains? I'm on a high protein diet. I'm not on a specific diet (like keto) I just try to eat clean and eat as much protein as i need.
I find it difficult to squat heavy the day or two following a sprinting session (i.e. rugby practice). Any advice on how to program sprint training in with strength training?
I would say program the strength training of the week before any sprinting for the week, and if the sprinting absolutely must be a day before the strength training get plenty of carbs and protein the rest of the day to replenish glycogen stores and enhance recovery, then day of strength training be sure to have a meal with some carbs and protein as well.
If you squat 3x week, make the last session low volume high intensity (heavy triple or doubles) and sprint within 3 to 5 minutes after your last set. Its an application of PAP (post activation potentiation). Provided you get 2 rest days following the session. Note that it elevates heart rate beyond regular sprints should that be an issue.
Great question and I love the answers
When fitting in lifting during a sports season the lifting will alway have to take a backseat. There’s only so much you can recover from. All you can really do is limit lifting to 2-3 full body workouts and wait to prioritize lifting until after the season.
Push Pull Legs and Shoulders/Abs Day with Cardio on the in between days. Rest is when you sleep aiming for 7 to 9 hrs a night.
Do weight lifting and only do low-mid intensity cardio on your off days for a good balance of muscle mass/leaness
skipping (jump rope) is my go to cardio on the days im not doing weights nothing excessive just a few rounds
Used to be in track, most of the jacked football players in skill positions were in it also. They were fucking speedy.
No matter what the size, "Hard gainer" or not, it is important for conditioning purposes to have a good cardio vascular base. This will allow you to have more mitochondrial and vascular density. This is an important part of Conditioning.
Light weight training and heavey cardio (45 min to an hour) for 8 weeks is best.
Then you want to slowly transition that from heavey cardio and light weights to light cardio (15 to 30 min mixed with HIIT 3 x's per week) and heavey weight training. Our ancestors were an endurance societal creatures not hugely muscular. So having a good cardio base is key to any transformational program.
And the samurai was a great of people who had great endurance and weren’t crazy buff
Min 3:23 , I really think the building muscle is more of the result of losing more fat from walking (if keeping calories consistent). I found myself more leaner walking as well
I am standing at work for 5-8 hours a day, does that count as cardio? I know I should walk for an hour a day but when I get home I feel tired from standing and just want to sit down. Im lifting 3x a week with progressive overload.
I want to gain some muscle and be toned but I’m not looking to gain a lot of mass. Will running 2 days a week for 20 minutes really impact me or is it ok in goals like this?
Swim, lift, run, stretch, diet. Do everything!
How about doing 10 minutes of intense cardio 3 days a week? I do fullbody workouts which takes about 10 minutes per body part (30 minutes per week). If that's enough to build strength and muscles shouldn't it be enough to build cardio fitness?
Adam Loves that string attached to the couch... Haha I see him playing with it in most videos. HAHA.
Weighted vest with cardio.
I do cardio (2.4m) every day just as a warmup and I’m like 11% body fat ! Is that good for building muscle 🤔
What about doing:
4x strength training/wk
2x HIIT/wk
3x LISS/wk
That’s way too much. Start small and build if need be. I would recommend:
3 days lifting
1 day steady state
1 day HIT
woah, coming over from the podcast is so strange. I get to see what you guys look like to the voices. 😅
I don’t get the whole don’t do cardio thing, I’ve seen some big guys who can barely climb stairs, what’s the point
Has anybody ever used super high resistance elliptical???
walking is all I do every time I run or even jog.. sooner or later shin pain starts up on and it affect my lifts.
Not sure if it has affected my muscle growth... but, I got stronger and can do more reps... also, needing less time to recover from doing sets.
Sal ❤😘😘
I don’t do cardio, just lift weights , and Iam fat. For the last 2 weeks I have been running 2 miles a week. 🤷🏽♂️ hope it helps.
I do 3 times a week full body workouts.. my question is I'm regards to keeping mass and building muscle is it best if I do Cardio (treadmill) post workout? Or should I separate my cardio to a day designed strictly for cardio?
I did hear that you can do it after the workout too
It’s better to do it on its own day. If you do it after you’re going to be fatigued and it could interfere with muscle building if you hit legs. I’d suggest doing it the day after your last workout of the week. So if you’re lifting Mon, Wed, Fri, hit cardio on Sat. Once a week should be plenty but if you want a second day you could do something lighter on Tuesday.
Im running 2 or 3 miles before my upper body workout
RIP gains
@@Soccasteve you think so I love running it helps me out mentally
@@djscarecrows7702 Running is great, I just wouldn't recommend it right before lifting. But to each their own man.
I can’t comprehend when I hear people say they struggle to eat enough.........through cardio alone being tracked on the iPhone health app I burnt 1,200 calories yesterday (12 miles/about 22,k steps) and I only went through to make up for a binge where I was in a surplus after going to the gym. I struggle to not try and go over the daily recommended intake of calories. I could eat forever!
You got the money baby
If you avoid processed, hyper-palatable foods and eat enough protein then yes, in my case I usually have to add extra fat to my meals to make sure I eat enough.
Be quiet, he's talking about eating clean meals.
@@mikejones9906 makes no difference to me. I could still eat 4-5k by accident of chicken and rice.
@@zensei999 Stop it, you ain't working out hard enough if that's the case. Working out is an appetite suppressant
Honestly sprint train 2x a week and you’ll see some crazy shit
This should be called the “Bro Science podcast”
walking, eat right, sleep right. lift right. game over.
U should run. Walking is what old people should do.
People should do some cardio. For overall health and fitness. I mean, I hate running but there is a reason why the army, special forces, FBI, etc require you to be able to be in solid cardiovascular health and require people to be able to do runs in a certain amount of time.
And why boxers spend so much of their time doing road work, jumping rope, and sometimes swimming.
Lifting and diet are most important for your looks and aesthetics but have little to do with your fitness and health. There are people who are thin or look fit and can't walk up a couple flights of stairs without gasping for air.
2:08 When your fast twitch fibres kick in
Hey guys, how can i bulk up my legs, no matter what i do, squats etc, i cant bust out that tear drop i covet. Any help would be greatly appreciated, Eddy.
Try doing sprints and jogging also. Then try to do squats afterwards. Your legs will burn so much more afterwards and you'll notice growth
How much did you squat last month? How much do you squat now? lift heavier weights month after month, and the muscle will come.
Yo, real shit......hop on the bike daily. I wasn’t even tryna bulk my legs up but daily biking has definitely added size and strength to my legs in general.
Fluctuate between hard gears and soft gears
i feel like i need to start doing cardio badly, i run out of steam so much, specially on leg days. also i recently quit smoking like 2 weeks ago, so my lungs are recovering.
Also post cardio euphoria is different
How can you take advice from three guys who don't have any muscle about building muscle
Cardio will make you hungry, so if you’re struggling to eat more meals add cardio to your diet.
I wish I was a hard gainer, you can eat peanut butter, MCT oil, avocado oil, eggs, chicken pizza 🍕, sprinkle and ounce of cheese over white rice, etc, etc.....
So running 2 times a week for 15-20 minutes won't kill my gains?
Hell no.
I’ve found the best form of cardio is tempo running. It won’t help to keep the same pace while running increase the pace and push yourself. Incorporate a hill or some stairs. It’s steady state cardio that is pointless
Totally agree. Steady state is sooo boring.
John Jewett entered chat
Idk why but if I dont do alot of cardio I cant build muscle. If I do alot of cardio I notice I build muscle so much easier. Im 30 and have worked out off and on since 12 and played sports. I know my body but everyone tells me its in my head. Its not tho. Doing cardio helps me. I do about 30 minutes of jogging and sprinting. Also do burpees.
Idk if it’s just me and my background in boxing but that doesn’t seem like “a lot” of cardio. Also if you feel like that’s what gets you there quicker than anything else, who cares what other people say. Everyones body is different.
2nd dude always cuts off 1st dude talking unless they plan it that way.
Hiking man - builds ur legs like no other lol
Can I run 3days a week and lift weights 6days including the days I run?
Lol no. People are always trying to do too much. 3-4 days of lifting and 1-2 days of cardio MAX.
But HIT cardio is very taxing on the system, your more likely to get muscle soreness for HIT than slow steady state cardio. Nobody ever seems to mention optimising cardio to allow muscle recovery. So no leg type cardio if your legs are sore from leg day, no upper body cardio if your still sore from shoulders or back day.
It’s definitely taxing. HIT is similar to an intense workout as far as recovery is concerned. As long as you program it correctly and don’t do too much it can be a nice addition to a well rounded program. I always tell people if you’re going to program HIT then you should probably be doing it in the context of a full body workout split, as you’ll have more days for recovery.
What about swimming???
Interesting to hear that you fellas "wukk." I thought it was only Mike Mutzel, who went wukking.
In Australia we walk. (Although, if you have a look at the obesity epidemic, we don"t wak enough.)
How about skipping?
I wanted to ask the same thing
Skipping is great for building muscles. It will help shoulder growth and calfs mostly. If you jump rope for some time and then do upper body you will notice your shoulders will burn so much more. You get more hypertrophy.
Do your cardio however you enjoy it
Thanks Nashville Dude and J Rizzle. I was wondering also how to incorporate skipping into a program while building muscle and strength which is my current goal. After workouts, on my active recovery days? Currently, doing full body workouts
@@harvimehat4977 I box so I skip pretty much everyday but do whatever feels comfortable for you whether that be on your day off or before or right after training. I just know personally after I lift heavy I struggle really hard to skip. Just whatever feels good for you.
My cardio is powerlifting. 🙃
I prefer less muscle but be athletic body tipe move faster and good for health
TL;DW: Just walk for cardio
If your trainer tells you not to do cardio then you need a new trainer. The most jacked NATURAL physiques in the world are athletes.
Every man who takes pride in his mental and physical wellbeing should be able to run an 8 minute mile
@@travisbickle0526 frick that, 30 seconds or nothing
Why do you think atheletes are natural?
@@jonasjorgensen8759 because I'm a former College athlete and have been around athletes my entire life?
@@dripllc5088 thought you meant professional atheletes on the top of their respected sports, all good
There are certain genes that get expressed from cardio training that help with hypertrophy. I used to believe that "hardgainers" shouldn't do cardio because it increases caloric needs but that's just crap. In most cases being a "hardgainer" has very little to do with caloric intake; the problem is somewhere else.
I think the problem is when people here "cardio" they think of the most boring types i.e. treadmill work, running (which isnt that boring), or some other shit machine
But jump rope is fun and mad good for you, KB swings and other KB sport exercises for extended periods is fun, basketball is fun as hell for me and flow rope looks cool af. Cardio work/play makes for a well rounded individual, I would never ditch it regardless of hypertrophy goals
Agreed. I hate pretty much all cardio machines. Do some circuits, sled pushing, fast runs, sports. Way more fun and so much quicker.