This is good to hear. I train for hypertrophy 5 days a week and have just recently started incorporating 2x 5km runs per week, I do these in the morning first thing and then train in the evening on those days but never hit legs on the same day. Im hoping that this will not only improve my cardiovascilor fitness but also not effect my muscle building potenitial. Its also worth noting that I eat extra calories to allow for the runs as well.
Yes, cardio does induce systemic fatigue but that also mean systemic improvement over a longer run. I notice the absolute best lifting days are where I do cardio earlier in the day, give my body +6hrs to recover from fatigue, fuel myself with quality food. Then I go to the gym in the evening, I'm in beast mode, whereas without the cardio, I just don't get the blood pumping as efficiently and I'm not nearly as energetic.
Same! I haven't done resistance training for very long (only a few months) and I still feel like it's "easier" lifting weights in the evening when I've had a morning cardio session.
I have found the exact same thing. I also feel like doing resistance session early in the day doesn't feel great as my body hasn't fully woken up and loosened up yet. Doing the cardio earlier seems to light up my whole system and then after properly fuelling later I can do a really good and long resistance session. Ideally that would be lower body cardio like a run or cycle class, then upper body weights at night. I've been experimenting with different ways of training and that seems to work well.
Awesome analysis. Thank you very much for the extensive publication review and interpretation. As a lifter who have been debating about this issue for a while, here is my 2 cents about the matter. 1. Cardio+Lifting (i.e. concurrent training) will be ALWAYS superior when it comes to fat burning. If your goal is also to lose weight to become leaner, there is no doubt that you should do concurrent training. 2. The matter is difficult to make definitive conclusions upon when it comes to hypertrophy, because as depicted in the video, it is hard to define cardio exactly and it is hard to know whether the decreased volume/intensity due to the resources spent on cardio is causing inefficient hypertrophy or else. But the hypertrophy loss can be minimized by simply scheduling cardio after the heavy lifts and especially spacing out lower body heavy lifts from an intense cardio session. 3. Benefits from running, swimming, cycling is absolutely clear and even if your goal is exclusively hypertrophy, light cardio sessions should be in the program to reap the benefits. In the long run, stronger heart and endurance will always help in incorporating more volume into your heavy lifts, which will directly lead to better results for hypertrophy.
What I'd really like to know about some of these studies is diet. Muscle repair takes energy, hence when in a building phase you want a caloric surplus for your body to optimally repair damaged muscle fibers. If you are eating just enough, or less than, to encourage optimal muscle growth during hypertrophy training then add in aerobic exercise you are now taking away from the calories your body wants in order to make those repairs. However, in some of the more positive studies, it may be that the calories burned in aerobic exercise were being burned from an excess over and above what was required for muscle repair, so the aerobic exercise simply added to the strain on those muscles encouraging growth. Intent is also a consideration. If the study is observational, and so doesn't involve diet control, one can easily imagine that those that participants that do more cardio are aiming for weight loss and, as such, they may already be in a caloric deficit leading to impeded muscle gain, if not outright muscle loss.
It's a good point. In some studies they try to control nutrition by having participants maintain bodyweight. In other studies they allow bodyweight to naturally change to see the 'real-world' effect of exercise interventions. In either case, it should be taken into consideration 👍
Excellent video. Im someone who is a novice weight lifter. My main goal is muscle growth. With that said I want to be physically fit. I plan to add in swimming 2-3 times per week for about an hour each. Since swimming hits the upper body do you think it will affect upper body gains
5k training is really what I want to be doing, but muscle growth and being jacked is more important to me. Do you think if I start training for a 5k, will I be hindering my muscle growth? I’m bulking right now, and I’m applying progressive overload. I’ve been lifting for a year and a half. I would be running around 20 miles a week or less. I’ll also be eating extra calories lost during the runs. I REALLY don’t want to hinder my muscle growth though. I need to be gaining muscle in this bulking phase. Whatcha think?
From a physiological perspective, I wouldn't be too concerned about inhibiting muscle growth via running. However, you may find it logistically and practically not ideal to combine running and hypertrophy training due to limitations in your schedule and systemic fatigue. You can certainly still build muscle in the process - just maybe not at your MAXIMAL rate. I would encourage you to do both and see how you go. If you find that it is too taxing to do both, then just you can stop running. Remember that muscle growth is a long-term game and sometimes it helps to have other hobbies/sports/activities to perform simultaneously 👍
I am just starting out, but I am thinking of doing cardio on two off days each week. I will probably just do like 20-25 minutes on the elliptical. Does that seem reasonable? Also, is it better to have the resistance on the elliptical higher, then move at a slower pace, or lower the resistance and move slightly faster?
Yes, this should have no negative impact on training adaptations. Probably a moderate resistance is best. High resistance may be more muscularly fatiguing, and light resistance means you may have to move unnecessarily fast 👍
one small question: Lets say we're doing legs 4 days apart; e.g. on Monday and then on Friday. Is it better to do (mid to rather high intensity) cardio on Tuesday, Wednesday or Thursday? One day after the legs, you might've sore legs, also hurting a bit and one day before, you may fatigue them too hardly. So which would be the best choice for the least interference?
Great video. Have been debating this with myself for weeks as I currently have to cycle to and from the gym and also have to cycle for large parts of my job. I separate the days, although on leg day I do have to cycle home straight after. Its only a 20 min ride and I don't go full intensity, do you think this is not that large of a problem?
nah bro, it's not that much of a problem especially in legs because they're fucking strong and resistant. I used to work as a delivery man on a bike and used to work all day and my strength didn't increase much, but my legs actually got bigger and more veiny
I do 30-50 minutes of hiit 3x per week and go on a incline brisk walk for an hour 3x per week. I also do 30-45 minutes of resistance training (supersets) 6x per week. Based on my cardio routine, will it kill my muscle gains?
Peter that was great topic👍 I have a few questions; how do you define Low intesity cardio with percantage of maximum heart rate -> 50 - 70% max HR? Do you think it is possible to maximize hypertrophy and Cooper time trial running test (2400m under 9 min) or later needs too much time of running to add hypertrophy to it?
Good questions. 1. Yes, 50-70% max HR sounds like a good general measure of low intensity cardio. 2. I would say you can definitely get good results in both, but the time and effort it would take to maximise running performance may detract from hypertrophy training. Also, additional muscle mass may be counter productive to running performance 👍
I do soccer everyday because that's one of the most important thing for me. But muscle building is also important for me. I also want to improve my speed/endurance. I do Upper/lower each 2x a week(monday:upper Tuesday:lower Wed:rest Thurs:Upper Fri:Lower Saturday and Sunday: rest. Does anyone know how I can fit in my soccer and improve my speed/endurence training? Should I still do soccer everyday?
You can do a short 30min speed & plyo session before 1-2 of your soccer practice sessions. As for endurance, I think you are getting enough from soccer practice alone 👍
The way i see it...if you are 20% or higher body fat, you can get away with running a few 5Ks a week along with lifting some weights in the gym....provided you eat an appropriate diet. Probably not a good idea if you are a skinny dude looking to put on muscle or are already fairly lean and muscular.....you should consider doing HIIT then. is that a fair analysis?
I have to run to the gym to lift because I don’t have time (or a car), and I do calisthenics about 6 hours after. Then I do intense boxing exercises 4-5 hours after that. What should I do to make sure I can still build muscle?
Would love to hear your thoughts on aerobic training inhibiting strength/power/speed. What cases does this happens in and why. How to avoid counterproductive work ie. training to get a heavy squat while maintaining running frequency
My form of cardio is usually walking and speed walking on the treadmill and then the last like 6 minutes I do a light jog. Do you think that will affect my lower body gains?
What would you recommend more, do one of my leg days the day after I did my 800m runs or do it right before one of my Muay Thai sessions. Basically should I prioritize having a high quality workout and potentially risk interference from doing Cardio right after or should I do my leg day while still being slightly fatigued (from the day before) but with the benefit of being able to rest for 24h after that? I hope this wasn’t too complicated to read
Yes makes sense. Depends on what you prioritise more: 800m performance, Muay Thai or lifting. If lifting is the main goal, then do it before Muay Thai. If 800m or Muay Thai performance is the priority, then lift the day after 800m training 👍
@@FlowHighPerformance1 that can be countered with matching calories no? cause I rollerblade but I’m also trying to build more muscle I’m burning more than I chew aside from already having a fast metabolism
Yes, that is true. However, I was more so implying that excessive cardio can take time and energy away from resistance training. You can certainly still build muscle, but you may be able to build more if you swapped the cardio for weight training 👍
This is good to hear. I train for hypertrophy 5 days a week and have just recently started incorporating 2x 5km runs per week, I do these in the morning first thing and then train in the evening on those days but never hit legs on the same day. Im hoping that this will not only improve my cardiovascilor fitness but also not effect my muscle building potenitial. Its also worth noting that I eat extra calories to allow for the runs as well.
Nice! Yes, this shouldn't have any notable interference 👍
Yes, cardio does induce systemic fatigue but that also mean systemic improvement over a longer run. I notice the absolute best lifting days are where I do cardio earlier in the day, give my body +6hrs to recover from fatigue, fuel myself with quality food. Then I go to the gym in the evening, I'm in beast mode, whereas without the cardio, I just don't get the blood pumping as efficiently and I'm not nearly as energetic.
Interesting observation 🤔
Same! I haven't done resistance training for very long (only a few months) and I still feel like it's "easier" lifting weights in the evening when I've had a morning cardio session.
Thanks for your advice! How long (time of distance-wise) do you run in the AM?
I have found the exact same thing. I also feel like doing resistance session early in the day doesn't feel great as my body hasn't fully woken up and loosened up yet. Doing the cardio earlier seems to light up my whole system and then after properly fuelling later I can do a really good and long resistance session. Ideally that would be lower body cardio like a run or cycle class, then upper body weights at night. I've been experimenting with different ways of training and that seems to work well.
Awesome analysis. Thank you very much for the extensive publication review and interpretation.
As a lifter who have been debating about this issue for a while, here is my 2 cents about the matter.
1. Cardio+Lifting (i.e. concurrent training) will be ALWAYS superior when it comes to fat burning. If your goal is also to lose weight to become leaner, there is no doubt that you should do concurrent training.
2. The matter is difficult to make definitive conclusions upon when it comes to hypertrophy, because as depicted in the video, it is hard to define cardio exactly and it is hard to know whether the decreased volume/intensity due to the resources spent on cardio is causing inefficient hypertrophy or else. But the hypertrophy loss can be minimized by simply scheduling cardio after the heavy lifts and especially spacing out lower body heavy lifts from an intense cardio session.
3. Benefits from running, swimming, cycling is absolutely clear and even if your goal is exclusively hypertrophy, light cardio sessions should be in the program to reap the benefits. In the long run, stronger heart and endurance will always help in incorporating more volume into your heavy lifts, which will directly lead to better results for hypertrophy.
Exactly right, I agree 100%! Thanks for sharing 💪
As a newbie this makes sens to me as well
Great video! Such an undervalued channel, I wish you'll get more attention in the future ;)
Much appreciated! Glad you enjoy the content 👍
What I'd really like to know about some of these studies is diet. Muscle repair takes energy, hence when in a building phase you want a caloric surplus for your body to optimally repair damaged muscle fibers. If you are eating just enough, or less than, to encourage optimal muscle growth during hypertrophy training then add in aerobic exercise you are now taking away from the calories your body wants in order to make those repairs.
However, in some of the more positive studies, it may be that the calories burned in aerobic exercise were being burned from an excess over and above what was required for muscle repair, so the aerobic exercise simply added to the strain on those muscles encouraging growth.
Intent is also a consideration. If the study is observational, and so doesn't involve diet control, one can easily imagine that those that participants that do more cardio are aiming for weight loss and, as such, they may already be in a caloric deficit leading to impeded muscle gain, if not outright muscle loss.
It's a good point. In some studies they try to control nutrition by having participants maintain bodyweight. In other studies they allow bodyweight to naturally change to see the 'real-world' effect of exercise interventions. In either case, it should be taken into consideration 👍
NFL players have to have excellent cardio and muscle. If you were doing a lot of cardio you just have to eat enough to support muscle growth
But they also are on peds 😂
Excellent video. Im someone who is a novice weight lifter. My main goal is muscle growth. With that said I want to be physically fit. I plan to add in swimming 2-3 times per week for about an hour each. Since swimming hits the upper body do you think it will affect upper body gains
Very unlikely to inhibit muscle growth, unless you swim immediately before weight training 👍
Cheers! Leaving a comment now but will watch video later :P
😂
This channel is nice
great video
cheers 👍
For cardio i will be going for a 45 min walk daily morning . And in the evening i do strength training. Followed by intermittent fasting
Nice, sounds like a solid plan 👍
@@FlowHighPerformance1 Hi plan is working lost 30pounds in 2 months 55 pounds more to go. Thanks 🙏🏻
5k training is really what I want to be doing, but muscle growth and being jacked is more important to me. Do you think if I start training for a 5k, will I be hindering my muscle growth? I’m bulking right now, and I’m applying progressive overload. I’ve been lifting for a year and a half. I would be running around 20 miles a week or less. I’ll also be eating extra calories lost during the runs. I REALLY don’t want to hinder my muscle growth though. I need to be gaining muscle in this bulking phase. Whatcha think?
From a physiological perspective, I wouldn't be too concerned about inhibiting muscle growth via running. However, you may find it logistically and practically not ideal to combine running and hypertrophy training due to limitations in your schedule and systemic fatigue. You can certainly still build muscle in the process - just maybe not at your MAXIMAL rate.
I would encourage you to do both and see how you go. If you find that it is too taxing to do both, then just you can stop running. Remember that muscle growth is a long-term game and sometimes it helps to have other hobbies/sports/activities to perform simultaneously 👍
I am just starting out, but I am thinking of doing cardio on two off days each week. I will probably just do like 20-25 minutes on the elliptical. Does that seem reasonable? Also, is it better to have the resistance on the elliptical higher, then move at a slower pace, or lower the resistance and move slightly faster?
Yes, this should have no negative impact on training adaptations.
Probably a moderate resistance is best. High resistance may be more muscularly fatiguing, and light resistance means you may have to move unnecessarily fast 👍
@@FlowHighPerformance1 Thanks so much I appreciate the advice :)
I'm counting on it!! I want strength+ with no weight gain :D
Definitely possible 🏋️
one small question: Lets say we're doing legs 4 days apart; e.g. on Monday and then on Friday. Is it better to do (mid to rather high intensity) cardio on Tuesday, Wednesday or Thursday? One day after the legs, you might've sore legs, also hurting a bit and one day before, you may fatigue them too hardly. So which would be the best choice for the least interference?
I'd say Tuesday or Wednesday would be the best options 👍
@@FlowHighPerformance1 Ok, thanks!
Would doing moderate intensity elliptical cardio for 30 min 24 hours before leg day interfere with leg day?
it might have a small detrimental effect, but nothing major 👍
Great video. Have been debating this with myself for weeks as I currently have to cycle to and from the gym and also have to cycle for large parts of my job. I separate the days, although on leg day I do have to cycle home straight after. Its only a 20 min ride and I don't go full intensity, do you think this is not that large of a problem?
Should be completely fine in my opinion - unlikely for there to be any interference effect 👍
@@FlowHighPerformance1 great, thank you for the reply !
nah bro, it's not that much of a problem especially in legs because they're fucking strong and resistant. I used to work as a delivery man on a bike and used to work all day and my strength didn't increase much, but my legs actually got bigger and more veiny
i like this channel
Glad to hear it 👍
I do 30-50 minutes of hiit 3x per week and go on a incline brisk walk for an hour 3x per week. I also do 30-45 minutes of resistance training (supersets) 6x per week. Based on my cardio routine, will it kill my muscle gains?
No, you will be fine 👍
Few, thanks for the answer! I can't rely on chatgpt!@@FlowHighPerformance1
Peter that was great topic👍
I have a few questions;
how do you define Low intesity cardio with percantage of maximum heart rate -> 50 - 70%
max HR?
Do you think it is possible to maximize hypertrophy and Cooper time trial running test (2400m under 9 min) or later needs too much time of running to add hypertrophy to it?
Good questions.
1. Yes, 50-70% max HR sounds like a good general measure of low intensity cardio.
2. I would say you can definitely get good results in both, but the time and effort it would take to maximise running performance may detract from hypertrophy training. Also, additional muscle mass may be counter productive to running performance 👍
I do soccer everyday because that's one of the most important thing for me. But muscle building is also important for me. I also want to improve my speed/endurance. I do Upper/lower each 2x a week(monday:upper Tuesday:lower Wed:rest Thurs:Upper Fri:Lower Saturday and Sunday: rest. Does anyone know how I can fit in my soccer and improve my speed/endurence training? Should I still do soccer everyday?
You can do a short 30min speed & plyo session before 1-2 of your soccer practice sessions. As for endurance, I think you are getting enough from soccer practice alone 👍
@@FlowHighPerformance1 thank you so much for the tips. I will incorporate thud in my workout/traning routines
So if I do cardio after my workout will it help me in losing weight while retaining muscle mass?
It won't help with muscle retention, but it can help with weight loss 👍
💯👍🔥
The way i see it...if you are 20% or higher body fat, you can get away with running a few 5Ks a week along with lifting some weights in the gym....provided you eat an appropriate diet.
Probably not a good idea if you are a skinny dude looking to put on muscle or are already fairly lean and muscular.....you should consider doing HIIT then. is that a fair analysis?
Good summary 👍
What are your thoughts about max incline walking?
I think it is fine 👍
@@FlowHighPerformance1 it's fine everyday?
Going under 2mph of course
Should be fine I'd say 👍
I have to run to the gym to lift because I don’t have time (or a car), and I do calisthenics about 6 hours after. Then I do intense boxing exercises 4-5 hours after that. What should I do to make sure I can still build muscle?
I think you are doing the best that you can within your constraints. I don't think you will have any notable negative effect on muscle growth 👍
Would love to hear your thoughts on aerobic training inhibiting strength/power/speed. What cases does this happens in and why. How to avoid counterproductive work ie. training to get a heavy squat while maintaining running frequency
I may make a video on this at some point 👍
My form of cardio is usually walking and speed walking on the treadmill and then the last like 6 minutes I do a light jog. Do you think that will affect my lower body gains?
I think that is completely fine. I would expect no negative results 👍
@@FlowHighPerformance1 thank you so much for responding!
How about walking 10k steps in the morning and lifting weights at night
That should be completely fine 👍
What about 1 a week high intensity cardio
I'd say it should be fine 👍
What would you recommend more, do one of my leg days the day after I did my 800m runs or do it right before one of my Muay Thai sessions.
Basically should I prioritize having a high quality workout and potentially risk interference from doing Cardio right after or should I do my leg day while still being slightly fatigued (from the day before) but with the benefit of being able to rest for 24h after that?
I hope this wasn’t too complicated to read
Yes makes sense. Depends on what you prioritise more: 800m performance, Muay Thai or lifting. If lifting is the main goal, then do it before Muay Thai. If 800m or Muay Thai performance is the priority, then lift the day after 800m training 👍
@@FlowHighPerformance1 alright thx👌
so much cardio make you weak
Yes, this is true if you do lots or cardio 👍
@@FlowHighPerformance1 that can be countered with matching calories no? cause I rollerblade but I’m also trying to build more muscle I’m burning more than I chew aside from already having a fast metabolism
Yes, that is true. However, I was more so implying that excessive cardio can take time and energy away from resistance training. You can certainly still build muscle, but you may be able to build more if you swapped the cardio for weight training 👍
I think that cardio is very bad for you.
Why is that?
No it isn't
I am not sure anymore why I wrote that, maybe I was drunk.
………..alcohol is bad for you