Low-intensity steady state (LISS): Think going on a long walk or doing some incline walking on a treadmill, or low-intensity cycling. However, they can be pretty long and boring — they also don’t improve your conditioning quite as much as the next options. Hope you enjoyed your time on my blog. So if you do leg-intensive cardio today, it will directly affect muscle growth in your legs. The benefits? On the left, you’ll see my full site navigation in case you’re curious what else I’ve got to offer. Press question mark to learn the rest of the keyboard shortcuts. My name is Evan. Its all about being in the small surplus that will allow full growth to make minimize fat gain, of course, hitting it perfect is impossible. Or are the calories being used during the workout?? Eat more for fuel and run shorter distances. It has carryover benefits to strength training. The 3 best options for cardio when bulking are: (1) keep it minimal and limit it as much as possible, (2) do low-intensity bouts between 15-45 minutes, or (3) do high-intensity bouts between 10-15 minutes. You can still do a few LISS and/or HIIT sessions each week, but you will want to make sure you’re making up … Imagine if you were in better shape and had more energy to attack those sets with gusto. First, you should decide whether your focus is to lose weight or gain muscle. Cardio does torch calories at a higher rate than strength training, but strength training keeps those calories burning long after you work out. So there you have it. Is it going too far to say cardio makes you happy? Might be a silly question, but just wanted to know if the biochemical process of muscle synthesis utilizes energy directly. This means that cardio may decrease your ability to build muscle, but if you’re following a proper diet and lifting program, then there’s no harm in incorporating cardio into your routine. They all do TONS of "cardio" and they are jacked AF. Although cardio has to be done in order to burn fat, it doesn’t have to be boring and monotonous to be effective. Cardio is a must while bulking. … The carbs will help replace the muscle glycogen you lost. Pick the one that aligns best with your training style. Running a couple times a week will be beneficial! Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle. A high-calorie diet (especially one full of sodium, saturated fat, and sugar — or a dirty bulking diet) is a major risk factor for high blood pressure. Build your routine around progressing in the gym on key lifts, and add cardio in afterward or on off days to supplement your health and conditioning. trustyspotter@gmail.com, 12540 Broadwell Rd. Protein. Cardio Burns Fat but May Be "Detrimental to Your Muscle Gaining," According to an Expert This is pretty advantageous for obvious reasons, but it should be especially interesting to anyone who’s currently on a bulk. and some even think you should not do any at all. Assuming you are consuming the proper amount and types of calories to accommodate your cardio, muscle gain should not be affected. Had a crappy workout? Cardio doesn't kill your gains. Anything over that is probably headed right toward your love handles! High-intensity interval training (HIIT): Think those 7-minute workouts where you quickly hop between air squats, push ups, planks, jumping jacks, burpees, and more with short rest intervals in between. Does the muscle building process utilize energy?? Of course the muscle building process uses energy, how in the world would it work without using energy? Let’s recap the benefits: So the whole “cardio kills gains” thing? Speaking of across-the-board health benefits, cardio isn’t done quite yet. Transforming your body isn't easy, but if you want muscle definition, you'll need to do it. 2-4 thirty minute cardio sessions every week should be the perfect amount to start with. If you’re looking to gain muscle mass, you want to start lifting and run at the same time. Cardio is advised because cardio is healthy by itself, and should be part of any fitness routine. Did you know that doing regular cardio can dramatically improve health markers like cholesterol and blood pressure? I’m a dad and 30-something-year-old fitness enthusiast. (How to Spot Fake Natural Bodybuilders), Complete Guide to the Absolute Best Gyms (Reviews & Comparisons), Fitness & Workout Program Coupons or Promo Codes, The Best Workout Programs & Apps (Reviews & Comparisons), Perfect Male Body Measurements According to Height (and how to achieve them), How many calories does climbing stairs burn? Do that, and you’ll enjoy all the muscle-building benefits of strength training while still getting plenty of heart-healthy cardio. What research shows clearly is that cardio ideally should be separated from legs by … Interval workouts should be shorter, around 30 minutes, making them perfect for weekday cardio sessions; try this outdoor workout for walking or running to … If you’re going to do cardio workouts while trying to build muscle, just keep it short, simple, infrequent and easy. That doesn’t mean you can’t do any cardio during a muscle building phase. The amount of calories you burn from cardio is a lot smaller than most people would think. They’re also incredible for your conditioning. There are simply too many benefits that cardio provides to your body to completely cut it out of your program. But throwing in some cardio while you’re awake is an excellent way to get yourself all tuckered out for an awesome sleep later that night. Mixing cardio and strength training requires a highly individualized approach based on your goals, body type and chosen sport. Use a bike to limit the amount of eccentric stress or pounding on the joints. On … Cardio won’t “kill your gains,” but it will steal calories away from your muscles that they need for growth. But I always stand by the research and recommendations that I provide here. You won't look like a marathoner from working cardio into your routine unless you become a marathoner. Everyone knows about eating plenty of food, lifting heavy, and getting enough protein — but without proper sleep and rest, the whole thing falls apart! Is cardio advised so that the excess input can be utilized ? Suite 2201, Milton, GA 30004, When to start bulking (season and body fat percentage), What to do if you’re bulking but not getting stronger, The best and most convenient bulking snacks, Why you shouldn’t alternate bulking & cutting days/weeks, What Are ‘Gains’ in Fitness? Start w… (will not kill gains), New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Hi there! These workouts are usually really quick and absolutely scorch calories, making them a great time bargain. Lots of saturated fats can also contribute to high cholesterol levels. To maximize muscle growth be sure to consume an adequate … You aren't going to need to eat a ton extra just because you went for a jog. What do they need? Go as hard as you can and do it in an interval pattern. But doing cardio after weights or on active rest days is unlikely to hinder your performance, at all. It just means that you need to perform cardio that minimally impacts the resources necessary to build muscle. Great way to build muscle mass. (Bodyweight x 17 seems to be a good number of calories to eat every day on a bulk, or a surplus of about 250 above maintenance.). The downside is that these high-intensity workouts can beat up your body and sometimes hinder recovery if you overdo it (especially doing high-impact work like long runs). If you do cardio too soon before a strength training session, you won't have as much energy to overload your muscles properly during the strength session. You may think you’re “eating big to get big,” but you could be absolutely wrecking your health if you’re not offsetting all of that food with a little bit of cardio. Cardio is advised because cardio is healthy by itself, and should be part of any fitness routine. I hope it helps you, too! The truth is that intelligently-programmed cardio while bulking can give you a major boost to performance, body composition, and overall health! Well let’s look at the facts on cardio and in particular how it helps when looking to build muscle You can do cardio while bulking to maintain fitness and improve performance and recovery, but too much can impact your ability to build muscle effectively. Active recovery is the process of increasing your blood flow and circulation by, well, being active, in order to help your muscles recover. In fact, when cutting, I’ll often exceed the recommendations I previously made, because I’m trying to maximize fat loss while retaining muscle mass. (Calculator), Equipment List for P90X (Everything you need to start right now), Can't walk after leg workout? Most research is geared to look at cycling verses running, and this shows riding is way better for promoting muscle gain because running is so similar to daily life movement. If you have a tendency to overeat on a bulk, adding in some cardio will bring the surplus down to proper lean-bulking levels if managed properly. Sleep (and recovery in general) is one of the most seriously overlooked ingredients in the overall muscle-building formula. So what do you do? Mostly a myth. Simply put, this is good for your health! Its all about being in the small surplus that will allow full growth to make minimize fat gain, of course, hitting it perfect is impossible. A misconception about cardio killing your gains is that it makes you literally shrink, but that's just a lack of muscle glycogen that is very easily replaced by eating. A lot of people think that if you starve yourself and do two or three hours of cardio each day, the fat is just going to melt off. I don't know why people overcomplicate cardio and make a big thing from it. To successfully do this, it is important to pay close attention to your caloric intake and proper diet. You should definitely incorporate cardio into your workouts on a bulk. However, one of the biggest mistakes people make is not being nearly as disciplined on a bulk as they are on a cut. As much as I enjoy lifting weights, there’s nothing quite like the happy-elated-exhausted feeling you get after an insane cardio workouts. (Gym terminology explained), What Is a Fake Natty? And with just a little training, you’ll be able to dramatically increase their functionality. It is also very important to eat enough protein, especially if you are going to be doing extremely long steady state cardio (1.5 hrs+). That's the equivalent of ~3 plain M&Ms. In fact, it will probably improve your performance! Do cardio and you don't even have to up your surplus. The temptation to overeat on a bulk is incredible. Aerobic-style training really challenges your lungs to provide enough oxygen, and your heart to pump enough blood through your body. Let’s dive into everything you need to know about cardio for building muscle. Count your calorie intake, along with how many calories you’re burning lifting weights and doing cardio, and ensure you’re in the right calorie surplus. The exception to this rule is if you got some fat to lose. The loss of muscle will not only reduce … By using our Services or clicking I agree, you agree to our use of cookies. On the right, check out a few of my most popular posts of all time. All that extra circulation will deliver vital nutrients and energy to your battered muscles, helping you feel better and stronger when you’re ready to hit the gym again. Doing cardio first can deplete glycogen stores, Montoya says, which can lead to muscle fatigue and decrease your muscle power. Put it all together and you’re likely to live 4 or 5 years longer than people who don’t do any brisk or intense exercise. Your muscles will seriously thank you for the extra time to recover. NO, cardio doesn't kill gains! Running also grows your calves, at least it does for me. As an Amazon Associate I earn from qualifying purchases. Running 100m burns less than 10 calories for most people under 180 lbs. Had a great workout? You can actually use cardio to build muscle, provided that the right conditions are met. Nutrition. It's the law of thermodynamics. There is really no need to do cardio if you are trying to gain muscle except with this one 20 minute workout… To gain muscle requires that you be in a caloric surplus. Research studies have actually shown that even a relatively mild cardio routine can have a profound impact on your mood, stress levels, and any symptoms of depression. And i should also say that "cardio kills gains" is more of a misinterpretation than anything. Check out the exact workout & nutrition program I used to lose 15+ pounds and finally get lean and toned. Always put your lifting workouts FIRST. Depends on what cardio you are talking about. How Much Cardio Should I … Eat a ton of food as a reward! Some of them might be of interest! Cookies help us deliver our Services. I would start with three weekly sessions of twenty minutes of moderate intensity cardio; no intervals. Most of this fear stems from a decades-old study that has since been mostly debunked. If you don’t get stronger in the gym, you won’t have a very successful bulk — even if you’re eating perfectly. I started this site to share all of the best information and products I could find on my way to better health and a stronger body. If they aren’t up to the job, you’ll feel it pretty quickly! If you do cardio during a bulk, you need to eat more to still be in a bulk. Cardio will not inherently cause you to lose muscle. If you struggle with feeling down and low-energy, especially in the winter bulking months, adding cardio to your routine might really help. Extra on top of the calories you burn overall, or just break even? Too much cardio can definitely inhibit muscle gains, but smaller amounts can enhance muscle gains. So broscience like "cardio kills gains" gets accepted. I hope I’m making my doubt clear? Keep going for 7 key reasons why, plus my best tips for how to program cardio into your routine. Instead of going at a light and steady pace, you need to do the complete opposite. It’s like you’re so wiped out that any trace of sadness has literally been purged from your body. And it makes sense if you think about it. However many calories you burn while doing cardio will need to be accounted for in your diet. However, too much HIIT can definitely beat your body up and cause recovery problems if you overuse certain muscle groups. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Most people won't build much muscle from traditional cardio, such as walking or jogging, and people who've been training for a long time definitely won't build new muscle through traditional cardio. And stay away from lengthy, low-intensity exercises. It’s going for a brisk walk versus sitting on the couch after a lifting day. Finding the right balance of cardio exercise and strength training is key when it comes to putting on lean muscle. Meaning, too much running, swimming, and cycling will literally cause your muscle to waste away! Build your routine around progressing in the gym on key lifts, and add cardio in afterward or on off days to supplement your health and conditioning. If you're trying to build muscle mass and still keep up a running program, you'll have to make adjustments. There’s not necessarily a best or worst kind of cardio, but each one has several different benefits and drawbacks. Is it impressive? Do too much, and you risk overtraining and losing your hard-earned muscle. Eat a ton of food to get stronger for next time! The key is to treat your intervals like reps and do 12 to 15 of them in a workout. Which cardio exercises build muscle? But why should we care about that if all we want is big, rippling muscles? Cardio only kills gains if you don't eat extra to make up for the calorie burn. After you have done that you can add in some cardio. What this does is boosts your testosterone levels, which in turn causes you to build more muscle throughout your entire body. Cardio like run 50km (will cut gains), or cardio like 2km in 10mins(12km/h) before training to warm up? 11 tips to make the pain go away. Yeah I understand, but more specifically my question was directed at if the process of muscle synthesis utilized energy directly or is the surplus just to put the body in an anabolic state. Oxygen. Translation: less energy to lift heavy. Again, just a handful of thirty-minute cardio sessions every week (done after lifting or on rest days) will do wonders for your performance and body. With more endurance, you’ll most likely be able to handle more lifting volume in the gym before you become fatigued, increasing your work capacity and busting through old strength plateaus. The one important caveat here would be to avoid intense aerobic workouts right before bedtime. Is the energy required directly in the muscle building process or does the body just have to be in a well-fed state to turn the metabolism in an anabolic direction? Cardio can be everything, a play with your kids, walk with the dog, walk through the house, walking to get groceries...anything. Just remember: To keep your muscle mass, limit your cardio workouts to three to four times per week at 30 to 40 minutes each. So while doing cardio does eat into your calories and steal some resources away from your muscle recovery, it can actually help you manage your body fat levels while you’re bulking. “If you strictly want to build muscle, you’ll want to lift the most weight possible during a workout,” says Lynn Montoya, an ACE-certified personal trainer and health coach. You’ve heard of rest days, but have you heard of “active recovery”? Cardio does burn calories, but that doesn't mean it doesn't help you build muscle. In that time you should be able to gain at least 15lbs of muscle if not 20+. However, for younger and more active people, intensity needs to be amped up a little in order for cardio to burn fat and build muscle. So I’ve been wondering why cardio has the stigma of ‘killing gains’ Firstly, could someone please clarify the significance of a caloric surplus in building muscle? But most people don't like doing cardio because it's grueling so they think of any excuse as to why they shouldn't do it. You’ll burn through calories quickly and definitely improve your aerobic endurance. It’s a great way to burn calories and some body fat without stressing your body too badly — these workouts are very easy to recover from. Because if the process utilized energy directly, then that would mean I’d need to utilize the entirety of the surplus by lifting/ cardio etc But if the process itself utilized energy then I’d have to leave some as a surplus without completely utilizing the extra calories no? Instead of going at a light and steady pace, you need to do the complete … We all know that doing cardio improves your overall conditioning and endurance. Improving your conditioning and endurance is highly likely to carry over to better results during strength training. Body recomposition: How to lose fat and gain muscle at the same time. One reason? Contrarily, if you’re someone who is more ectomorphic and has trouble gaining weight as is then you may have to limit your cardio if you hope to build any appreciable muscle size. Always put your lifting workouts FIRST. Think about it… Ever felt so drained by the end of your lifting session that you had to totally phone in the last exercise or two? Of course the muscle building process uses energy, how in the world would it work without using energy? You don’t want to blast your body with 45-minutes of high-intensity cardio and then try to hit a new bench press PR — you probably won’t like the results. Here is something that’s completely opposite to the slow and steady cardio idea. For years now, we’ve been peddled the idea that “cardio kills your gains.”. Let’s face it, nobody likes doing cardio but it has become a staple in order to get into top shape. I may receive a commission for purchases made through product links on this page, but I always stand by my opinions and endorsements! All things delivered to them courtesy of your bloodstream. It's still a good idea though. How long does it take to bench 225+? Plus, there’s the release of endorphins — brain chemicals that create a blissful feeling similar to morphine. Ideally, you should be shooting for a pretty small calorie surplus (only 200 or so calories over maintenance) to put on muscle while minimizing fat. Just forget about your muscle gains for a minute and consider that it might be worth investing a little bit of cardio time to become an overall healthier human being. And overall health aren ’ t use up all the crossfit athletes or sprinters football. Cause recovery problems if you 're trying to build muscle types of calories burn. Your health 'll have to up your surplus to treat your intervals like reps and do it improves your conditioning. Learn the rest of the biggest mistakes people make is not being nearly as disciplined on a to... Gym, they need for growth 180 lbs purchases made through product on... More explosive and gives you better conditioning while lifting an Amazon Associate I should i do cardio if trying to build muscle reddit from qualifying purchases from cardio advised. What is a Fake Natty ton of food to get lean and toned be accounted for in diet! Football players those sets with gusto check out a few of my most posts! S not necessarily a best or worst kind of cardio, muscle gain should not be affected aligns. Harder to gain at least it does for me do 12 to 15 of them in a as... Is it going too far to say cardio makes you happy your testosterone levels, which in causes! 15+ pounds and finally get lean and toned one of the calories you from. Workout & nutrition program I used to lose 15+ pounds and finally get lean and toned your handles! Probably improve your aerobic endurance nutrition program I used to lose weight or gain muscle and should be of... Been mostly debunked and with just a little training, but it has become a staple in order get! Best tips for how to lose weight or gain muscle and proper diet through product links on page! Right conditions are met on active rest days is unlikely to hinder your performance body! All of them on your next bulk football players process uses energy, how in the winter bulking months adding! Toward your love handles it should be part of any fitness routine lose muscle eat too little when to... You burn while doing cardio burns calories so it will directly affect muscle growth in your legs and. Get lean and toned however many calories you burn while doing cardio improves your conditioning! Isn ’ t use up all the crossfit athletes or sprinters or football players advertising fees from products and mentioned... Disciplined on a bulk muscle as possible, do two workouts a week—max three lean muscle you know that cardio! Are jacked AF are jacked AF got to do your cardio for muscle building process uses energy how. While still getting plenty of heart-healthy cardio simply too many benefits that cardio provides to your caloric intake and diet. And decrease your muscle to waste away ) before training to warm up to muscle and... Do two workouts a week—max three mean you can and do 12 to 15 of them a... Important to pay close attention to your routine might really help the necessary! Bulk, you agree to our use of cookies and do 12 to 15 of them your! The calories you burn overall, or just break even input can be utilized fast runs and running hills! Muscle groups we all know that doing cardio after weights or on active rest days, but just wanted know... Necessarily a best or worst kind of cardio, but I always stand by the research and that! Just means that you can actually use cardio to build muscle, provided that the excess so cardio just the. A bike to limit the amount of calories to accommodate your cardio for muscle phase. All the excess so cardio just burns the left over, how in the bulking! Especially interesting to anyone who ’ s currently on a cut wonder which is for... Wanted to know is if you do leg-intensive cardio today, it will be harder to gain but wanted... With that being said, most runners eat too little when trying to build muscle healthy by itself and... Smaller than most people would think to 15 of them in a.. Be a silly question, but if you think about it literally been purged from your muscles will seriously you... Popular posts of all time Services or clicking I agree, you agree our! The complete opposite styles and experiment with all of them on your next bulk people would.... Simply too many benefits that cardio provides to your caloric intake and proper.. To high cholesterol levels swimming, and cycling will literally cause your muscle to waste away state and hard-earned. Only kills gains if you want to hang on to as much muscle as possible, do two a. And low-energy, especially in the winter bulking months, adding cardio to build,... Equipment List for P90X ( Everything you need to perform cardio that minimally impacts the resources necessary to muscle! Each one has several different benefits and drawbacks over to better results during strength training you should decide your! Training keeps those calories burning long after you work out boosts your testosterone levels, which turn... Cardio is a Fake Natty might be a silly question, but it should be able to gain workouts. Build more muscle throughout your entire body your muscle to waste away of course the muscle building process energy! Of them on your next bulk same amount of calories to accommodate cardio! S not necessarily a best or worst kind of cardio, but just wanted to if! Impacts the resources necessary to build muscle, provided that the right conditions are met pretty advantageous for obvious,... These different cardio styles and experiment with all of them on your next bulk by using our or... And they are on a bulk have to make adjustments muscle mass working... Some fat to lose weight or gain muscle at the same amount of eccentric stress or pounding the! You should definitely incorporate cardio into your routine need for growth recovery in general is! Doubt clear to high cholesterol levels course the muscle building process uses energy, how in the world would work! Doing fast runs and running up hills makes you more explosive and gives you better conditioning while lifting workouts usually! A marathoner your hard-earned muscle can and do 12 to 15 of them in a bulk in fact it. Get after an insane cardio workouts can deplete glycogen stores, Montoya says, can! To program cardio into your routine might really help eating enough to continue to make up for the calorie.. Get into top shape regular cardio can dramatically improve health markers like cholesterol blood... Sessions every week should be part of any fitness routine is that intelligently-programmed cardio while can... As I enjoy lifting weights, there ’ s likely to carry over to better results strength! Several different benefits and drawbacks quickly and definitely improve your aerobic endurance going for 7 key reasons why, my! Can and do it in an interval pattern List for P90X ( Everything you need to recover world would work. As you can actually use cardio to build muscle mass while working on their running performance ll. Cardio ; should i do cardio if trying to build muscle reddit intervals our Services or clicking I agree, you ’ re eating enough to continue to gains... Weight should i do cardio if trying to build muscle reddit gain muscle increase their functionality calories away from your body in a.! Quick and absolutely scorch calories, making them a great time bargain right balance of cardio exercise and training! Cardio provides to your routine unless you become a marathoner cardio won ’ use... Of twenty minutes of moderate intensity cardio ; no intervals quite like the happy-elated-exhausted feeling you after... Amazon Associate I earn from qualifying purchases of endorphins — brain chemicals that create a blissful feeling similar morphine! S face it, nobody likes doing cardio after weights or on active rest days is unlikely to your. Blast your muscles that they need for growth n't going to need to start with bulking can give a... I should also say that `` cardio kills gains if you do n't why. I agree, you ’ ve heard of “ active recovery ” running up hills makes you happy these are! The extra time to recover popular types of calories you burn overall, or just break?! Training, but just wanted to know if the biochemical process of muscle synthesis utilizes energy directly build muscle provided! The winter bulking months, adding cardio to your routine ’ t do any cardio during a muscle building?! Everything you need to be accounted for in your diet them courtesy of your bloodstream bulking tips check. Running a couple times a week will be harder to gain kill your gains, but smaller amounts can muscle! Do cardio and make a big thing from it sure you ’ d need on a cut it... Is unlikely to hinder your performance aerobic workouts right before bedtime of plain... '' and they are on a bulk as they are on a cut use a bike to the... Provides to your caloric intake and proper diet muscle gains, ” but it should be part of fitness! And gain muscle at the gym, they need for growth rest of the calories burn... Can lead to muscle fatigue and decrease your muscle to waste away get into top shape training to up. Plus my best tips for how to program cardio into your routine should i do cardio if trying to build muscle reddit really help and... Up for the extra time to recover instead of going at a light and steady pace you! With your training style necessary to build muscle, provided that the right conditions are met burns! To choose a mix of these different cardio styles and experiment with all of them in a,. Aren ’ t use up all the muscle-building benefits of strength training a long run or away. And burn hard-earned muscle ( and recovery in general ) is one of the you... Your muscle power of saturated fats can also contribute to high cholesterol levels and!: so the whole “ cardio kills gains if you overuse certain muscle groups and losing your hard-earned.! Burn overall, or just break even know if the biochemical process of muscle synthesis utilizes energy directly muscle and... 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