When Cardio is KILLING Your Gains (VIDEO PROOF!)
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- Опубліковано 2 лис 2024
- Does cardio training kill your gains? In this video, I’m going to show you how to approach your cardiovascular workouts so that you can get this all important work done without compromising your gains you’ve made in the gym. To illustrate this point, it’s important to first distinguish between the types of gains we are talking about. Strength is one of the most sought after assets one can gain from their workouts. That said, combining strength work with conditioning or cardio work is a big mistake and can be seen with just simple test.
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Using the pullup exercise, we can see just how impactful a small amount of conditioning work can be to the output of the back muscles during the exercise. To start, perform a set of pullups fresh and see how many you can do to failure. It doesn’t matter when you do them but you should try to do them when you are most rested to get a true number. Be sure to go all the way down and get up as far as you can to get your chin up over the bar on every rep.
Note how many pullups you performed and then call it a day. Return to the gym the following day or even the day after and this time, before doing your set of pullups to failure, start with a simple set of 40-50 cone hops as shown in the video. This simple test of anaerobic power endurance is enough to cause some fatigue in the legs and more importantly, demand an increase in blood flow to the working legs during the movement. The blood is increased here in order to help attempt and oxygenate the working muscles as much as they can during this albeit anaerobic exercise, but also to help aid in the removal of the metabolites produce by muscular contraction that make continued work very difficult.
As soon as you are done with the jumps you want to get back up on the pullup bar and aim to complete another fresh set of pullups to failure. I say fresh because while your body may be feeling a bit fatigued from the jumping, your lats should be unaffected since they were no used at all in the jumping. From here, you should quickly notice that you just don’t feel as strong as you did the last time you did this. Why is this? Because your body will never be able to serve all of its masters well. While it may be able to redirect blood flow to the now working lats, it simply can’t do it as efficiently as it could had the muscles of the legs not already been drawing on the demands as well.
Because of this, the muscles in the lats will fatigue much faster. Attempting to increase your strength in this capacity is not going to be effective. You will never see top end increases in your muscular strength output and any gains in strength that you may have made to that point will be diminished by your existing fatigue. That makes improvements in strength nearly impossible if you choose to train this way.
If you are seeking strength gains then you should always aim to complete your cardio work on a day separate from your strength work. At the very least, if this is not possible, you can do your cardio work after you have already completed your strength exercises. It is simply not a good idea to try and bounce back and forth between exercises done with the purpose of increasing your strength while blitzing your body with conditioning movements as well.
If muscle hypertrophy and muscle gains are your goal on the other hand, then training like this may actually help you to make more functional gains. This is because you can still build muscle by simply reaching overload. What may be a lower threshold is still an overload as perceived by the body and therefore capable of igniting a hypertrophic response while demanding your body do this in a fatigued state. This is a more athletic way of taxing your body and ultimately a more realistic way.
If you are looking for a program that trains you like an athlete so you can look like an athlete, head to athleanx.com and use the program selector to determine which program is best aligned with your current goals. Use what the pros use to get ripped without losing muscle and start looking your best in just the next 90 days.
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Before you suggest I wasn't recovered from the exercise I did the previous day remember this...I did one single set of pullups to concentric-only failure (no eccentric failure), rested 24 hours and came back to repeat this single set (except this time immediately preceded by a bout of conditioning work - which is currently a popular programming protocol). In any healthy individual, this single set would not prevent you from being able to repeat another single set a day later. In fact, most anybody with any training experience at all could reproduce another set to failure just MINUTES after completing the last one! That is what would occur in a normal workout. So no, a lack of recovery from the previous day is not in play here. Nor is the fact that I didn't rest between jumps and pullups from a muscle recovery standpoint. The lats did nothing during the jumps of course. What is in play here is the limitation of blood borne resources caused by the activity of the conditioning on the muscles of the legs leaving less of an ability in the lats to perform to their maximum because of their lack of these same resources. Strength gains will suffer if trained this way. Overall athleticism is improved.
ATHLEAN-X™ Uncle Jeff, I worship you.
how do i prevent myself from losing muscle when doin cardio with empty stomach?
ATHLEAN-X™ I love your channel. Do you have 1 tidbit of advice for a 49 year old who is getting back to the gym after 14 months. My goal is for mass amd strength
ATHLEAN-X™ I have pain in the area between my right collar bone and neck. It almost feels like the nerve in my neck (behind my collar bone) is inflamed. Also, my trap, on that same side is almost flat looking. I'm have knots and a lot of pain in that area. Can anyone help?
ATHLEAN-X™ sorry jeff but i heard that combining cardio and strenght training is good. But do the strenght training first because when doing cardio you will lose a lot of glycogen and it will not helping you in strenght training. So its better to do a strenght training first. Sorry if I'm wrong. I just give what I heard before.
The guy to the far right at 0:22 did way too much cardio !!
Underated comment
Hahahahahah
All -skin- and bones.
A Who Snackbar lol
that's Raymond, man
To sum it up, do cardio after you workout or on a different day.
x Pect or just dont at all XD
Joey Franssen i know XD
x Pect if you are for strenght, which most ppl aren't.
Grigorici Laurentiu i think he is partially right...
Grigorici Laurentiu ooh thats great actually, now i can skip cardio and not feel bad about it hahaha.
I already do enough cardio running from my problems
Todd Michaels lol
Todd Michaels 😂😂😂😂
🤣🤣🤣
same here xd
Adam Strine 😭😭
How breathing is killing your gains
...don’t do it
How Blinking is KILLING Your Gains
How taking a bath is killing your gains
How moving is killing your gains
how living is killing your gains
You didn't use me
Jeff Cavaliere's Marker Seriously u made an account just to say that?
Ahahahahahahahahahahahahaha
Jeff Cavaliere's Marker im dead 😂😂😂😂😂😂😂
Spaceman24 dude there use to be an account for each marker. I miss them dearly. ......
Jeff Cavaliere's Marker lmao
I've seen many bodybuilders that cant run 50 meters and run out of breath. Thats pathetic i want a good ratio strength-cardio
Just be careful, ration strength exercises and cardio, if you in cardio too much just eat plenty of protein and healthy foods to keep your muscle intact
Fighter or boxer is the best example
Yup, I'd rather be kind of skinny and leaner than a Big muscled guy that can't run an entire mile without losing my breath
@@sergiosegura4655 soyboy
@@regalsteel7074 Big talk for a man that gets winded walking up the stairs.
When being alive is killing your gains
I am milan HELP MY MUSCLES HAVEN’T GROWN AT LEAST BY 100 INCHES IN THE LAST WEEK IS MY BEING ALIVE THE ISSUE!
Sarim Shabee how dare you! My biceps are the size of tanks and my dick is the size of a semi truck all shall bow before my might cock and biceps!
Sad truth
Unlucky
@@Prince_-vu4wu oof
jeff your biceps are godamn 9 months pregnant
hundle98 Umm
hundle98 🤣🤣🤣🤣
hundle98 it's long overdue lmao
Messi
hundle98 Wtf lol
My wife is killing my gains... both mascular and financial
σταματης βραγκας Sounds like it's time to leave bruh.
Η ελλαδα σκοτώνει τα financial gains
DatGreekCarGuy you from Greece?
muscular* :D
σταματης βραγκας my wife is helping my gains as well as my finance. 😊 not every woman's a gold digger brah
How laughing while reading the comments is killing your gains....
You just murdered my gains
@@thomas.thomas rip
@@thomas.thomas 😂😂
@@toniokettner4821 You were dropped as a baby
Pull ups are heavy energy demanded. So if you start pull ups instantly after jumping 40 times that obviously gives a disadvantage
True bro
so tru lmao
Si, es cierto el argumento
Facts I understand Jeff’s points but that wasn’t the best example
@@bonelesspizza1750 you can do them on separate day
Moral of the video: Do your cardio at the end of your workout or on another day.
Lacceh I do my cardio in the morning & lift in the evenings
Macdaddyrick123 thank you.
the video confused me, someone please explain why it's not good to do your cardio at the end of your workout
Sartheris Stormhammer Its good at the end.
Macdaddyrick123 good to do cardio at end because you have low ATP stores so your heart works harder to provide more nutrients and oxygen. Plus good cardio is important to maintain so you can do good supersets...and have more efficient workouts.
Jeff still does more pullups than me after he did cardio :(
lordwout10 lol
lol...i know on a good day I can do 8 fresh...I'm embarrassed
lordwout10 well it obviously doesent look at a crossfitters physique it’s better than most people’s
TheGhost Days?More like years
+TheGhost i can do 30 chin ups. is that okay ? or its too good
I want to increase my strength without losing any speed guess I have to go ssj 2
Or go to ssgss , all your stats will increase
Nlmb. J do high weight 2-4 reps explosively and do clapping pushups and boxing bag training. I do that and can send the heavy bag shaking now
😂😂😂
Remember you also have the Kaio Ken as an option, just don't go beyond 3.
Na mastered ultra instinct
Jeff tries to photoshop himself skinny in the thumbnail but he still looks ripped af. How tf does that work? :|
Forest Man go to the doctor
It's not that he looks ripped, gonna have to break the muscle markers to explain this one
@Jack Leyden
Okay to be honest it was stupid of me to to say that
You win.
J
Dude this man is far beyond ripped we can photo shop him as much as we want and we won’t make it all the way
Video title should be fixed to state Cardio "before" strength training is killing your gains or something like that.
But that's not as good click bait
Omni Stellar lmao! Half my day is spent on cb!
Or "Full body workouts are killing your gains!".
DMZSniper right
The “When” in the beginning of the sentence implies that cardio doesn’t always kill gains
Jeff's skinny photoshopped thumbnail still looks bigger than me smh
me too, lol!
Faruk Kurt 😂😂😂😂 y is u so true
Loool feel your pain mate
I think most people can relate.
Faruk Kurt thats sad
*So it DOESNT KILL GAINZ UNLESS YOU DO IT BEFORE TRAINING lol* Watched the whole video and got a solid sigh of relief haha. I do Strength Training 4 days and a week and after I finish my strength work I always do some HIIT Cardio for 15-20 minutes
Ikr, same here, I was like "Phew!" XD
It depends on whether you're working towards Strength gains, or Hypertrophy.
so if i take a bicycle to the gym i kill my gains?
Not if you're coasting downhill all the way to the gym.
One of jeffs first click bait videos. Like, no shit that doing cardio before it's going to prevent you from reaching your full potential.
I've been strength training and doing cardio for years. Sometimes I would stop doing cardio for a couple months,and when i did, i gained a little bit of muscle (i mean a little bit) but i gained noticeable fat. Unless your doing more cardio than strength training, your not going to kill your gains. This has been my personal experience, obviously everyone is different.
Yeah. Plus for most people weight lifting their warm up cardio is generally 10 minutes max. Its not like people are going out running 7 miles and going "whew, time for weight lifting".
Cardio gets u in real shape. The most well conditioned athletes in the world can run like the wind & still stay solid. To many muscle heads walkn round with no stamina no flexibility & really not in good shape from a medical standpoint. Unless ur getn paid or aspire to get paid for your muscles then do cardio at least 3-4 days a week. Im commenting on the topic tho not the video. Now I'll watch the video. ✌
at least 3-4 days a week? what would be at most, 8 days a week? when would I have time to do anything else if im doing cardio 4 times a week? wtf
@@Sonyetc 3x a week ain't much. That's every other day basically. Not really that hard. Can't find 20 mins every 2 days?? Not hard at all
ok 20mins a days thats ok, but i meant if go workout, im there for 1-1,5 hour plus the trip to the gym, so when i go (and i go 4 times a week at most, usually 3) i either do cardio or some other shit, thats why it seemed too much to me, but if you would go for 20min run outside between workout days i guess that could work, but still you need some days to rest i guess, right? so maybe 3 days workout and 2 days cardio at most
@@Sonyetc check out HIIT. High intensity interval training.
@@dlaw5859 I think that the best is to combine both of them. I go to the gym 4 times per week and I swim 2 times. I also have a "sports class" 2 times or 1 per week.
When I played football during the summer for my high school, my coach always made us run after our strength workouts. And now that you mention it like this, this is exactly how I toned up from fat to lean over the summer before 12th grade. Im definitely going to stop walking/running before my workout and do that last from now on.
How long did you wait to run after strength workouts?
Just go when you are ready and have caught your breath. But don’t wait to long where you get cold.
@@ggc4337 We would do a work and immediately go running if we felt like it. But it wasn't necessary. Sometimes we took a breather for like 5 minutes, and some teammates would start together. Others ran right away, with teammates, or later on. But we just got started as soon as we felt we could. It was always about stability, except on circuit training days. Our team went on to win champion that year.
Thanks for the tip man I’m aiming too being like you I’ve been doing this for my whole life of two years of work king out but now I’m going too do it without breaks from between my strength workout off too running/cardio
Lol I have to bike 5.5 miles to the gym guess I'm fucked
Mr. McClassy 3.4 miles here but i use an electric bike with pedal assist. Some go for 400-500$ if you are looking to get one
When Jeff photoshopped his thumbnail pic to look less ripped and you are doing it the other way around.
Even photoshop cannot reduce his bicep size😂
Jeff cavalry is my favorite natural civil war regiment.
R.i.p. Rich piano
Lmao hahahahaha
Jeff Cavalry is my favorite all natural civil war regiment with the exception of Jeff Caveat
Oh, in the same session. For a moment there I thought I had stop my morning jogs
Honestly I'd pick cardio over strength training anyway. If I had to pick between the two then goodbye strength training, I'd rather not be tired after doing a simple activity like brushing my teeth.
Blurgh Gitty
I'm the opposite mate, gainz over cardio all day. Brushing teeth is basically cardio so I try to avoid that too
theo staden lol
theo staden 😉
@@tbagsnr2386 lmfao
i would have been interested in seeing a third instance where you did the cardio exercise and then waited 5-10 minutes, and then do the pullups to see if it had any positive or negative impact.
Eat jin hours allows the body to reset and you probably eat something what he says makes sense though when I do cardio and haven't done weights I'm tired and get lazy lmao when I finsh. It makes more sense to do cardio after weights, so you really hit those muscles and burn more fat doing it after
_Zeon _ i myself actually used to implement running at the start of each workout, but would then take at least 15-20 minutes to stretch before getting into my strength workouts. i was under the impression it was improving my lifting potential, not diminishing it, that's why i wanted to see him try.
Better yet. Do the cardio in the morning and the pullups in the afternoon!
Me: exists
Jeff: hexagon, pentagon, your gains gone
Thats why you do cardio after you do strength training lol
Sean Lindholm well thats what he says...
well he really recommended doing it on another day, which just isn't realistic in my opinion. there are only 7 days in a week, most active lifters do so 4-6x week. that leaves 3-1 days a week to do cardio assuming you never take a single day off to let your CNS rest. realistically, an active weight lifter would only be able to responsibly and appropriately do 1 day of cardio-only if following this protocol. I don't think that is nearly enough, no matter your goals. Even a power lifter should do cardio more than once a week...
i do my cardio after lifting, which brings up another claim of his, being that 45 minutes is enough time to get a complete workout. that just simply isn't true, especially if you do abs daily, cardio 4-5x a week, stretch/foam roll, and so on. this coincidentally brings up another contradiction in that he believes the push/pull/leg split to be great, and that you should do biceps on the same days that you do back, etc. - if that is the case, unless you are only doing 2 back exercises and 2 bicep exercises without any cardio, you're going to be there for longer than 45 minutes.
I generally do (on back/bicep days, for instance) deadlifts, 1 lat lift, bent over rows, seated rows, one or two light lifts to target smaller back muscles, and 2-3 bicep lifts. that puts me at about 8 exercises (which is generally considered average) at roughly 5 sets per exercise (a warmup or 2, a couple heavier, a couple lighter) totaling 40 sets. he claims 20 sets takes 40 minutes, which sounds right, because back days usually take about 90 minutes for me to complete. now, add to that any stretching (~5 mins), daily abs (5-10 mins), and any cardio you may or may not do and you're looking at a 2 hour session easily.
my apologies for having digressed so drastically, but i've found these few things specifically to be fallacious. i love the way he uses science to explain the way the body works, and am a huge fan of his videos, but i simply can't understand how he is to think 45 minutes is enough time to get a full workout in. sure, that amount of time is reasonable to get a solid lift in, but a full days worth of exercise, especially for an ATHLETE simply cannot be condensed to 45 minutes. The Rock is very efficient in keeping his time in the gym low, and even he does 1:30-2 hours of training a day.
JCj THIS! On point 100%!
45 minutes is only sufficient enough for me on shoulder day, and only if I'm completely energized and focused to slay my shoulders and make the most of it. Trying to make time for an actual meaningful workout with only 45 minutes means I'm not gonna be a let to squeeze in abs which tacks on another 6 - 10 minutes, followed by sprinting for cardio, which tacks on an additional 10 - 20 minutes, in order to achieve a more meaningful workout for an easy gainer with a slow metabolism like me. 45 minutes on a super set arm day, a heavy hitting minimal resting period shoulder day? Maybe, but a solid 60 minutes is an absolute must to achieve a truly great, muscle pumping workout and that's assuming you actually make every minute In there count
Yup. I train 6 days out of the week and after the end of every workout I run 1-2 miles. I would try to run my 2 miles before my workout and I what I ended up finding out is that I am too tired and end up losing motivation for my strength training workout. Now I do a brisk run for 5-10 minutes before my workout just to get the blood pumping.
Great info thanks. I am a bit confused in doing cardio-hiit sessions...As a woman I train 4-5 days a week, I do full body each day,( but the main focus/concentration of the muscle group changes for that day), warmup 10 mins, weights 45 min, abs 10 min, stretching 10 min...And then I want to add a hiit routine for fat loss, but I am stuck about where I should add it ! Do you think doing it after my training for 10 min is enough ?...I will be really happy if you answer it :)
Is it fine to wear a Nike shoes, Adidas shirt, and a Reebok pants?
mohammed salah Fuck no.
do whatever you want dude, rep it
mohammed salah lol I AM that guy😂
mohammed salah yeah bro, I do it all the time with, Adidas, Nike, and underarmour, (or however you write it), sometimes puma
Yep
Then do conditioning after you lift...
Yep.
I do 20 min After I workout & not a minute more.
But that's exactly what he was saying in the video...? Did you even watch it?
Brady Bell then weights is killing ur stamina gains
same shit, i already tried.
The thumbnail is the result I would like to have
This is the EXACT conclusion that I also came to. I'm sure others have realized this as well, but Jeff is the only one I personally have heard teach it explicitly. Increases my respect for him.
so getting yourself tired before doing an exercise makes it harder to do that exercise? groundbreaking.
The point of the video is that doing any cardiovascular demanding exercise, even without using the muscles, will impact negatively the performance of those and how.
if you want to build strength, you need to do about 4-6 reps of 80-85% of your 1 rep maximum. If you're combining your workouts with loads of cardio in-between reps then when you try to lift 80-85% of your 1 rep max, you may not even make it to 2 reps, and you're not gonna grow your muscles. That's Jeff's point.
@@izafanime Yes, but it is not the same thing as "cardio" is killing your gains. It´s like proving the theory with shittiest wannabe evidence available and running with it.
yet I see almost all people in my gym doing cardio before exercising.
@@Blade2323B i do about 10 minites of jongging and walking before i lift and i notice an improvement than if i just go straight to it
Hey jeff, i noticed you never done a vide about how much time to rest between sets. Can we get one?
depends on what for, generally fat loss- short rest as possible (15-30 sec as guidline), hypertrophy medium rest (30-90 sec), strength long enough for CNS to recover, 2-5 min
NO REST PUSSY🅱OI
Statin17 lmaooooo
Rest times between sets are not universal. Different rest times for different people.
the creatine fills up depending on how long you did your excercise
The only man to photoshop himself... to look bad
Gains are very much secondary for me. Health is #1, and a lot of guys neglect that aspect of fitness, because it is all about muscle. Lifting doesn't do near as much for your heart health as running does, but it isn't as flashy, either. Everyone should do themselves a favor, and mix some cardio in with their workout. Just my opinion.
@@a_single_white_female It doesn't unless you do it wrong. Heel strike or poor muscle.
Elite runners run over 100km per week. I used to run 35km per week for military test.
Never had a problem even my right foot is almost 45 degrees turned to the right after contact ( twisted too many times when I was an athlete, I have glass ankle ).
@@a_single_white_female drink water then don't worry about knees
I see what you're saying but you're not a guy so of course guys are gonna put muscle first bc that's pretty much incentive but women don't worry about that bc men don't like their girls muscular
20 reps three sets of squats, three sets of 12 heavy leg press. 3 sets of 10 heavy hack squats. Then finished up with leg extension leg curl and calf raises. If done right you shouldn't have any energy left for cardio
Only Jeff can photoshop himself to look bad lol.
Jokes aside, very informative video! Thank you Jeff!
how is it going after 1 year?
@@vaibhavshejul4232 he gave up
shit. I went to the gym for 2 months everyday and when on the bike for 10mins *before* my workout. I barely saw any difference.
Danny B if its not intense it wont affect you
you wont get gains going EVERYDAY, if you don't let ur muscles rest you won't grow
PatTheRanga Why are you assuming he trained full body EVERYDAY? 1-2 days is enough for muscle recovery and most workout plans divide the several muscle groups into each workout to account for that.
@@maddestruction1 did you read over the part where he said everyday or
Never mind, if it is not intense and for about 5 minutes it is a good warm up. And stop training everyday you need rest.
I’ve started swimmingly recently and had more gains in lats and pecs than with weight training…
Admittedly i had trouble engaging my lats, sensing them, but still. Swimming is a hell of a training.
For my own workouts and for my clients, I always put resistance exercises first for that same reason of being able to reach a higher rep or weight, and also when your muscles are exhausted from resistance training, cardio becomes endurance training as your muscles will be exhausted.
It's different for everyone. I only did cardio until I was 21 but I was more toned and lean. Also because my family didn't have much. I never quit any cardio but I have never liked machines. I prefer free weights over machines. When I wake up I do my cardio for the day then I eat a big breakfast. Near the end of the day I do my weight lifting for the day then I eat a big dinner. I'm 33 now and have gained some muscle but not a lot. But what I am doing works for me. From my experience I feel better mixing cardio with weight lifting. I think that is what most people feel but some people will always want to choose a side. In the end their are always opinions that will never be changed so arguing about it is just silly.
Discerning Daniel thank you
He is not telling you to quit cardio. Just do it after strength training or on a different day. If your focus is to build strength ofc otherwise you're doing fine
You are a gym noob with no credibility, your opinion on this topic matters as much as much as a little girl. Pay your dues, your total probably isn't even over 1000.
NEWS FLASH TRYING TO EXERCISE WHILE EXHAUSTED ISN'T AS EFFECTIVE. who knew?
Graeme Evans This is a comment I was looking for!! Thank you
Next. Doing push ups are killing your curls.
Trilla Singh yeah and the sky is fucking blue because its blue and that means when you look at it you see blue.
Saying doing a different exercise before you do an exercise makes you less able to do that exercise right after with one example is pointless. He doesnt show if there is an amount of time it takes to cool down where it wont effect your ability to do the same reps. He doesnt do the test backwards where he hadnt done reps to failure on his back the day before. All he did was show something anyone couod have guessed would happen, you are tired RIGHT after doing high intensity exercise and it affects tour ability to do a dofferent exercise SECONDS later. Woopty fucking doo
i didn't. i do 10km joging before str training everytime. ofc i won't do it anymore.
ps:i know i am dumb
Jeff wasnt exhausted after the cone hops.
The point was that u take away blood flow from targetted mucles, to a different area of the body, and thus have less strength (idk exact scientific wording), to perform a strength workout, and that's why it 'kills gain'.
It doesnt kill gains you've made, but gains you're trying to make.
But yes, obviously being tired, is going to make performing a workout more difficult as well
tell Goggins, see what he says
Who's gonna carry the logs?
I love that
Jeff: Cardio is killing your gains.
Goggins: You don't know me son !!!
I exactly thought of him! ❤️🔥
So basically crossfit =no gains?
This topic really excites me, because I am looking for the answer for a long time. I like to combine power exercises with explosive carido like - pull ups, dips + sprinting, and snatching heavy + burpee with high jumps and stuffs like that. The purpose of all this kind of training is that I dont want to be useless bag doing only static exercises but instead i want to be functional, explosive and have some skills attached along with the muscles, but is this going to build any muscles at all or I am sabotaging it..? OFC I want to have good look with all this am I going to achive it? Thanks anyone who takes part.
Crossfit (or more generally, circuit training) does get into this territory because it technically is preventing you from exerting your full effort on each exercise because so many are done in succession. Crossfit's real problem is that 99% of their gyms/trainers are awful in that no one is informed, and allow or encourage people to perform dangerous exercises with horse shit form. I can't even tell you how many people I know that just LOOOOOOOVVVVEEEEDDDDDDD crossfit until they got disc issues in their backs, pulled muscles, hyper-extended joints, etc. It's just a bad program/bad idea.
If you want functional/athletic training, Jeff's programs do it better than anything else you would ever find. I've been lifting for 15+ years and I can't believe how much I've learned after just the past ~8 months or so on Jeff's programs as well as how much I've improved/changed my training methods & intensity. This shit is the real deal - I can't advise strongly enough to just forget about crossfit...
I am doing this kind of training for 3-4 years and I havent noticed such problems like "disc issues in their backs, pulled muscles, hyper-extended joints, etc". It seems like a myth everyone is talking about, but no one trained CrossFit ever said I had such problems because of the CrossFit....
Depending on what you do, in what order, will directly affect your ability to perform sets and reps. This is a fact. So doing cardio prior to a set will not make you STRONGER but that does not mean it will make your cardio better, or endurance, stamina, or the very many other factors that can come into play with the different types of results/muscle goals that exist.
Point being, If you're doing CrossFit you should be aware of your many diet varieties, and have a plan in motion for recovery just as much as your plan for nutrition and output *i.e the fitness* just because you run 10 laps and then do 100 box jumps does not make you better at either of those things. Just a lot more tired, being fatigued all the time is not the answer to good health *shocking it*. Fix the recipe, Its always a recipe, most people stir it up wrong and risk injury or get the wrong results. Just change the recipe your living to better suit your goals. Unsure of the recipe? Take a nutrition course and ensure 8 hrs sleep and at least 1 hr a day of fitness, adapt from there.
David and JL, I don't think you are right. My cardio did improve, not only in running, but in boxing as well and kyokushin. My power and strenght improved as well. I don't know from where, you all think that, such kind of training will "hurt, damage muscle" , "wont make any results" . God damn just look the top 10 CrossFiters they are monsters and they have everything. ( they are strong enough and they have better cardio than the most bodybuilders) Your reasoning is just made up, and just your unproved opinion. IF its NOT working why all the MMA fighters and all the boxers and many other type of athletes are using some kind of circuit trainings??The best example is AJ... He has a perfect body, explosivness, more than enough cardio for his huge size. No harsh feelings I thank you for your oppinions. I mean David, J.L and Ghost.
thumbnail is a click bait. he still ripped to the bone.
Pepe Lotudo if ur dumb enough to think the thumbnail was real you shouldn't be allowed on the internet
If you're dumb enough to not get that i was joking, then you shouldn't be allowed to comment.
Pepe Lotudo and I just realised that u were joking I am an idiot
To be fair though it is hard to tell sarcasm from a comment
Pepe Lotudo nice question
Tried combining my 12 sets of weight exercises with a minute of intense jumprope after each. No wonder it felt like hell. Thank you for the advice!
Jeff doing chinups must be included in most satisfying videos.
pull ups...
Cardio? I Don't Speak Spanish
pinche pendejo jajaja smh
benycool10 good one😂
Sleep dep Not his fault your life is miserable
Holy shit, people don't have a sense of humor nowadays lol. I'm pulling the "race" card on this. I don't normally do that and it disgusts me having to do this but as a Hispanic of Mexican decent, that was a good joke.
Fine !!!
Cardio? i dont speak THAT language
I like mixing cardio and strength training. Makes me feel like a beast.
Andrew Longaker how should I balance it out without losing strength gains but keeping my fitness????? Help
monty wilson just do cardio after
@@montywilson4062 i hear a 6h gap is enough if you wanna do them both on the same day, can't confirm tho, am not professional
Jason Spunk ty
@@montywilson4062 The simplest way is to just do them on seperate days. For example, you can do a push / pull / legs split with cardio or rest days in between.
Tell that to the military. Gains or not you better be ready for that morning run/ spree of calisthenics. They could care less if you lifted last night if you cant perform for PT or pass that PT TEST because you are too buff and hyped up on supps you will place low on that food chain. #FACTS!
Don't over eat and you'll be fine.
@@izafanime no, you dumb peice of shit. They dont give you any fucking time to recover for anything. Unless you get a serious injury, you dont get a break untill the lights go out.
@@dr.inkwell1070 ask for shit break every hour. come on, every one needs to shit.
@@kawaiijp6638 is that a joke? What country do you live in?? You clearly dont know shit about the military.
You mad Dynamic? Lol
Some people pronounce "Hypertrophy" as "HYPER - TROPHY"
But Jeff pronounces it as "HYPERTRAPHY"
So I now know the right way to pronounce it because Jeff is always right
YOU’RE DOING IT WRONG!
2 track runners disliked the video
Ethan Quinn 6 cross country champs.
Fightology 30 triathlon winners disliked
Ethan Quinn more like marathon runners
Ethan Quinn 56 of the athletes on the Kenyan Olympic team
Lol
Or just do your cardio at the end of your workout like most ppl
Flippin Birdiez that’s exactly what he said headass
Jeff reminds me of Cody from big brother
lol i never thought of that
Yh i can't unseen it now 😂
I guess it's another way around... Jeff is more famous and started early.
More like ross from friends
You have inspired me so much in terms of how i train and how i see training. When im working out in the gym now, i always think of ‘train like an athlete’ ‘get on your feet’ ... i feel stronger as a whole as opposed to specific ‘segments’ of my body when i was just lifting weights...
*Sees Jeff wearing a shirt*
Oh no, he's lost all of his gainz :o
DON'T LOOK AT MY PROFILE PICTURE
I looked...and I liked it.
That fade into athleanx logo at 3:20 is legendary
Those who are saying that "isn't it common sense" he said don't do this if you're training for STRENGTH not general weight lifting
This channel is THE BEST. Seriously, one of the most helpful channels I've ever come by. It helped me tremendously with my back and posture and all this is amazing advice as well!! This dude KNOWS his stuff.
I really like doing a sprint workout (including dynamic stretches) after a great gym workout with weights, bands, equipment, etc.
Jeff - The only guy to use CGI to look LESS ripped :D
Bro in school we do so much fucking cardio I'm the skinniest kid in class I'm 15 and 90 pounds like if I don't do it teachers notice me and I of course want 90% in gym
This isn't going to affect you as much, you are just a hard gainer and the main issue for you is probably your caloric intake.
And make sure if you hit weights, go light. There is no reason to ego lift, you want to practice form and get it right, also work on your flexibility--- it helps in the long run. You are going to get a lot more strength until you are like 25, so don't worry about that right now, focus on the science behind lifts.
Hunter_ 629 EAT
Hunter_ 629 you are only 15 and still developing buddy be patient. Deep tewari is right as well go light and practice correct form and technique. Best of luck!
I was 110-120.lbs at 15 years old, weakest in school. Then grew to 200.lbs at 20, y/o. Now at 6'4" at 280.lbs. Don't worry, with age comes development. You all got Jeff to help you out, YT wasn't around when I was young.
I'm following Jeff's AX1 and the conditioning days are AWESOME! 15.4% body fat and a newfound purpose in life.
the best cardio is playing basketball 1 on 1 ...so tiring
Lets go ball now at the gym.
CarlJohnson 1 on 1 full court
For real, it' a killer.
Yo Smoke, best cardio was running after that damn train!
All you had to do was follow the damn train CJ!
CarlJohnson even just shooting free throws and running after the ball 🏀
That’s why I do all of my weight training, then cardio and abs.
can you make a video on how to improve scapula retraction and external rotation for better barbell rows and even rotation in both arms?
JEFF PERU HERE!!! YOU ROCK MEN I SEE ALL YOUR VIDEOS!! By far the best fitness youtuber...
Bro you didn’t rest, what do you think is gonna happen??
Guess what he wanted to proof
Exactly
Resting might take it to 20. Still less
He rested 24 hour idiot
@@BroxAGM He didn't rest between the conditioning and the pullups. Anyone should realize that going into an exercise tired and out of breath will ruin your performance! It'd be much more interesting to see what would happen with the same exercises but 3-4 minutes of rest in between.
So Jeff can I put my Cardio after the heavy muscle workout when I've already utilised my energy? I don't want to miss my cardio so can I do it at the end.
Md Asad Set aside a certain day of the week to prioritize cardio
Do people really need a youtube video to tell them that if you do cardio BEFORE your strenght workout toure not going to do as good because YOU ARE ALREADY TIRED ?!?! Thats just logic wtf 🤔🤔🤔🤔
Yes
no, most of these videos on this channel are garbage.
Bc of blood flow
You need a video to tell you that you need to work hard, save money, don't waste money on shit, and work 18 hours a day to become a millionaire? Yet, you don't do it, do you?
Francisco Méndez Grajales Francisco Méndez Grajales believe it or not everyone has different genetics, some hold more wight than others naturally and people who tend to pick on others imagines tend to be more self conscious than anyone as they have to try and put others down by commenting on weight, skin and Heath overall, if you feel you are better than anyone because your body is more healthier than others guess what you were fat at one point as was everyone when they were babies and also this channel is garbage as most fitness channels are they are just fluff content to push their pills and supplements so they increase their earnings on a market that is constantly growing by the rapid increase in obesity in America making it that you watching and buying these products which I personally feel you do as you’ve taken such offence as if this channels content was your own making you a sucker for buying into their pills/supplements etc
This man, is the man. I have a much better understanding of why I'm doing what I'm doing.
I see what point you're making, but it was a bit extreme to do the pull-ups seconds after your cardio. Literally no-one does that.
Great advice for me tho
I do. Pullups are too easy without running a mile before.
I love how technical Jeff gets when it comes down to the science behind every type of workout/exercise #instantfan
Like too run after lifting.... With cardio you can maintain your strength for days outwork people ware them down mentally and break them .,big muscles but they require alot of oxygen without cardio you get outworked and your then dead tired and now your very weak getting the hell beat out of you.....royce gracie weighed 170lb!., technique wisdom , stamina and heart will be brute force with ease if applied correctly!
My brain hurt just trying to read that
It's why Tony Ferguson is unstoppable
I am going to take your beginner course after 35 years of bodybuilding. I own Arnold's Encyclopedia of Bodybuilding. Read Joe Weider and everybody else. Started out at age 18, 6'1" and 110 pounds after a growth spurt. Now 175 lbs, 20 lbs fat, 45 pounds of muscle, 8 of those from mountain biking. The rest from construction work and bodybuilding.
I have been lifting wrong for 35 years. Overworking and undertraining. ALWAYS leaving partial lifts on the table. I did not know that was the lift I was missing!
Thanks for straightening me out and teaching me what intensity really means.
Now this is interesting because sometimes I do 20 minutes on the treadmill as a warm-up before I go lift. So now you're saying I shouldn't do that. Hmm.
Sensei Ron you can do cardio. Just rest 5 minutes and warm the body part you are going to work on after the treadmill
I use the rowing machine to warm up when I work the upper body (different rowing techniques can warm up different body parts).
Joao Rocha All right. That works. Normally there is some time spent between treadmill and lifting. And when I lift it's usually upper body.
You did it max reps till failure two days in a row dude...
Jeff, you're an absolute legend! I want to thank you so much for all your useful tips, you're now my number 1 resource for gym knowledge! Knowledge is power, power = muscles which makes me in turn happy, so cheers!
I appreciate the point here. For me, the solution is simple: slower, steady-rate cardio before (instead of more explosive), and have a good transition period between the end of aerobic activity and the beginning of weights to allow the byproducts to be metabolizing and your blood to redistribute.
It is true, I did 2 hour cardio 5 times a week during the summer and lost 10 pounds but rip muscle mass
So Cardio always on a different day. I'm not giving up on cardio. The heart is an important organ, and if you're doing only strength exercises, that heart will eventually give out.
I do full body x3 times a week, x1 is a full body HIIT circuit and I run x2 per week. X1 run is hill sprints and the other is longer distance but nice and steady 👌
You can get your heart rate up to similar levels doing strength training. Your cardiovascular system is more than just your heart, it is also about lung capacity and vasodilation. If you don't care about being able to run for a long time you have no need to do cardio.
What kills my gainz? Missing a video from Athleen X
The only sincere fitness trainer of world
Jeff is like our dad
Jeff - Been thinking about this a lot, and now I have a question. Based on the test you did to prove this point, wouldn't that be the same outcome with multiple resistance training workouts? In other words, with the explanation in your video that your body is sending the blood to your legs, so there is less for your back, wouldn't the same be true if you do pullups, and then do seated rows? Or curls? Or anything, really? What makes the muscle fatigue from cardio different than muscle fatigue from a resistance/strength exercise? It seems to me like the example you showed simply holds true only for the very first movement of the day, cardio or not. Can you explain further?
Good question, one year ago also, unanswered also, RIP
Cardio is more important in a fight so i dont care big muscles makes you slower and more stiff
I must say you put things in a understanding way. SUBSCRIBED!
At the beginning of my back day I can knock out about 12 pull ups max. Yesterday I went rock climbing and after about 2 hours of bouldering, I went to a bar and got 18. I've never done more than 12 and then after 2 hours of bouldering I get 18. Why is this?
Larvitar Dratini I noticed similar stuff when I was training to go to bootycamp a few years ago
Larvitar Dratini what's also weird is if I play racquetball hard for 20 minutes and sweat my balls off....I'm stronger than if I just go straight to weights. Something about getting your blood flowing and warming up does wonders for me
Adrenaline maybe?
The blood flow came to your arms and back by the climbing. After a little bit of rest and recovery your muscles were more warm up then ever: the result = 6 pull ups above your max.
Because "science based" Jeff is fulll of shit, and just wants to sell you stuff.
Cardio ALWAYS AFTER strength training
What if I do cardio in the morning then lift weights in afternoon
i started this like this week. i do my cardio directly after waking up and drinking a glass of water (so before breakfast etc). I mean i need to get up like 30-40 min earlier than normal but i guess it's ok like that because i get time to recover before i do my strengh stuff
I think it is better lift weights in the morning and do cardio on the afternoon
That's what I do
Wow…that was a powerful demonstration on how doing cardio is killing your gains!
I ride my bike to the gym, it's about 10 minutes away, does that relate to this? Because I really don't have another option..
Andrew Dylan Not really unless you do it MAX speed
Kobe Bryant It's uphill up until I'm about halfway there but then I don't have to pump anymore cause then it's downhill so I'm a little tired but like I said I have no other option
Andrew Dylan Depends how long youve gone to the gym with your bike. Your body adapts and gets used to certain activities like bike riding or certain workouts/exercises. If you start your workouts and you get tired easily then just rest abit before working out to recover from the bike ride.
Andrew Dylan i have a half an hour walk to the gym and back i was thinking the same
Andrew Dylan It's a good warm up if anything but you aren't doing anything to put your gains in jeopardy. As long as you don't activate the hyperdrive you will be ok.
Is this why I almost passed out after running a mile then lifting?
no i do that every day i feel great. you are just a pussy
@@doorwish3403 seriously now, is it good or bad?
Jorge Rios id say good. The effects shown in this video can be negated by taking a 3-5 minute break after running and then warming up for the lift. This way the blood stops going to your legs and starts going where u need it.
Adam Darwish Lol 1 mile is extremely easy
So basically just do cardio in the end?
So what you are saying is to do cardio after a workout so you are not fatigued already. Thank Jeff!!!
Ok Jeff that's cool and all, but what if u were starting at the treadmill for 5 min jogging, and after that did legs what then? Wouldn't the blood be directed at the legs since ur running and thus maybe increase ur gains when doing legs afterwards?
blood directed.. yes.. but leg muscles are also getting tired..
Youll get stronger for the same muscle group.
You'll do less leg reps with weights, because you're legs are already fatigued, thereby sacrificing the gains using the weights.
I've hear this 'jeff' guy contradict a lot of professionals in the past. I'm starting to think he's bogus.
5 minute jog before is basically a warmup. I'd say keep at it!
S Almanza he just proved his point infront of your eyes and you can test it out yourself. Why call him a bogus? Everything he speaks makes sense, the only reason he contradicts other "proffesionals" is because he is one of the few fitness youtubers to actually hold a PHD in his line of work.
I can't even do one why am I watching this video
thsts why some ppl skip legs snd they get big upper part quickly. cz no more blood flow going to thr other 60% of ur body (legs)
Not even remotely the same thing.
King of workout:Jeff
King of editing thumbnails:Jeff