Fast until lunch, lunch, dinner, exercise. If you do interval sprints the day before you squat, there's a good chance you're not lifting at full capacity the next day - or at least you'll feel as if you're not. Cardio doesn’t burn muscle tissue as easily as many people believe it does, as long as you’re consuming an adequate amount of calories and protein. -You want to complain It's low intensity and high impact. I also do sprinting and running for 15-20 mins up to twice a week. In his books, Rippetoe argues that long cardio (30min intense+) will probably interfere with training. Cardio does have the potential to kill your gains, especially if your training program looks like the one Hickson had his subjects doing back in the day. If you're looking to get bigger, then it's a good idea to do a reasonable amount of cardio. I know that is the case for me, at least. 24 comments. You’ll also reap the benefits that cardio has to offer, including: 1. There’s a common misconception that being sore is a good thing, that it … More Blood = More Recovery, anything that goes beyond that to raise cortisol levels to a catabolic point is unnecessary for the sport. Effective warm-up is different than cardio. You have to eat a lot more. -It's a program critique. Close. depends on how you want to look at things. The 15-20 minutes you spend on your cardio workout isn't going to be enough to see gains in your aerobic levels, and is going to seriously sap your muscle stamina right when you need it most: before you lift! I would recommend doing some form of cardio exercise, whether its warming up with basketball then hitting the weights or running a mile or two a week. Low level Cardio (walking on a treadmill) is actually beneficial for cardio as long as it is used to increase blood flow, and not cardiovascular capacity. Could hurt you (numbers at least) if you go over board, and aren't replenishing the energy you're expending, or its affecting recovery. However, from the research I was looking into, there are some variables I would like to see that weren’t taken place, such as swapping when cardio was done and when resistance training was done during the workout (the people who were doing this experiment were doing cardio first, then resistance training.) and join one of thousands of communities. The amount of stress to induce cardiovascular capacity increases, such as sprinters or distance runners, will detract from your power capacity. That … So my daily routine is basically. -It pertains to only you and not the larger community Well what if I'm trying to lose weight but gain muscle? No, I totally agree. [–]MuzikAddikt 2 points3 points4 points 7 years ago (1 child). For example, excessive cardio can inhibit muscular gains, so there needs to be strategy around your cardio training and lifting if size and strength are your goals. Once progress stalls there you can reintroduce conditioning and bodybuilder type stuff. It doesn't seem to necessitate extra rest days as long as it's timed properly but it definitely requires me to eat more and sleep more. Posted by 2 years ago. Our bodies can only recover from so much work per week, and trying to maximize both just isn't possible. I think trial and error really is the best way to figure this out for yourself. I've worked with people that wanted to do both, and it makes programming incredibly difficult. Just eat enough to offset the extra energy you are expending. Smith explains that cardio is effective at reducing both fat and muscle mass. For me, at least, that's not the case. [–]guga31bb 1 point2 points3 points 7 years ago (1 child), a bit of cardio might actually aid in recovery. Put simply, cardio will only burn muscle when you give it no other choice. It also helps to stay lean especially if you're doing short intense cardio sessions like the ones I've described. Consider all … However, there are three common gain-killing cardio mistakes that you need to avoid: Mistake #1: Doing Cardio At The Wrong Time . Improved cardiovascular health 2. Age old question I know. Not that simple though, if were looking at someone who is running distance on a regular basis while strength training, at some point they are going to hit a wall due to an inability to recover from the work being done, regardless of how much they are eating. Clean food is food that has been cooked in your dishwasher, killing all those evil bacterias and fructoses. [–]timonvonk[] 3 points4 points5 points 7 years ago (2 children). 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. If you have not vaped in the past 24 hours, your blood pressure and heart rate will be to that of your body's natural levels. You probably coast without peddling or stop at traffic lights frequently. [–]Orsson 1 point2 points3 points 7 years ago (0 children), [+]USN_BeastM | 750kg | 124kg | SPF | RAW comment score below threshold-8 points-7 points-6 points 7 years ago (0 children). Strongerbyscience Objective Strength Standards. There's more than just legs for cardio and a lot of people forget that. Thanks. Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle. If your metabolism slows down too much, you'll have a tough time burning fat. AthleanX posted a video yesterday ( https://www.youtube.com/watch?v=w1qYhkL468o) that said cardio kills gains by diverting blood flow to muscles that aren't being used during your workout. KB swings are all hip hinge and can be a great warm up and conditioning tool which target your fast twitch muscle fibers and can really help to groove hip hinge pattern. Some conditioning has its place for fat loss and GPP though. Low level Cardio (walking on a treadmill) is actually beneficial for cardio as long as it is used to increase blood flow, and not cardiovascular capacity. There will never be another time in your life when you'll be able to squat three times a week and make progress each time. No research out there suggests that, when done in moderation, cardio is going to impact your gains negatively. I bike relatively fast (unless it's directly after a workout, that's just murderous) almost every day for ~1 hour as a way of commute. 5 days a week. [–]TheAesirNot actually a beginner, just stupid 0 points1 point2 points 7 years ago (3 children). Cardio will not inherently cause you to lose muscle. Yes, changing your diet is usually a more time-efficient way of cutting calories, but cardio can help, especially in the later stages of fat loss. And explains why excessive aerobic exercise can be bad for you. 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+). I miss running but I'm doing SL5x5 at the moment and squatting 3 times a week, so I think I'll wait to finish milking LP gains before risking anything. [–]Ofmiceandken[S] 0 points1 point2 points 7 years ago (8 children). However, the right amount of cardio and in the right order can increase your gains. You might be at a deficit if you account for your cardio which would make it very hard to put on muscle mass. Moderate cardio in the morning, lifts in afternoon. Biking to work the morning after a heavy squat or DL session feels sooooo good. First bit has some hills but the last half hour is pretty flat. Stick to fast twitch exercises like sprints, sled or parachute sprints, hill sprints, or hurricane sprints. And if it does affect gains/amount you lift, can you explain how? A healthy combination of strength and cardio training will allow your body to perform at its best, letting the two systems complement each other rather than compete. I wouldn't call it bad advice but I'm skeptical of the suggestions to do conditioning before lifting and not expect it to affect recovery. Besides that if you can't handle a bit of cardio work throughout the week you are out of shape (speaking as an out of shape person), [–]Seantheguy 1 point2 points3 points 7 years ago (0 children). The first time I started doing swings for my warm up I set massive PR because of how warm my glutes and hams were. Get an ad-free experience with special benefits, and directly support Reddit. If your trying to build up endurance, doing an hour of moderate intensity cardio, or 2 hours of light intensity, is better than 15 minutes of intense cardio. Am I exercising at a bad time? Performing cardio 2-3 days a week seems to be the sweet spot for complementing your training gains without putting your muscle at risk. The main effect you might be concerned about is the rise in blood pressure/heart rate. -It's a thread that promotes community discussion, -It's not a community discussion thread Food with high amounts of sugar and fat. As you'll see in the sidebar under Quick Guide it goes Diet ---> Lifting ---> Cardio. It is good to keep up with cardio so you keep the bad carbs low and you burn the excess fat you are more than likely to get while bulking up or building muscle. It's the law of thermodynamics. Never fully figured out the big deal with cardio and gains and such. The amount of stress to induce cardiovascular capacity increases, such as sprinters or distance runners, will detract from your power capacity. [Program Review] Johnnie Candito's 6 Week Intermediate Program: Yangsu Ren(Deadlift Panda) 905lbs deadlift, Ladies Weekly Open Thread - December 28, 2020, Jonnie Candito interviews Daniel Bell, holder of highest raw AND raw w. wraps total. If you enjoy running then cool. What is dirty food? Well I'm not saying that you should do 500 kettlebell swings before you go and squat but you need to warm up either way and I've found that doing 100 swings as my warm up really helps as both a dynamic stretch and a great warm up. More recent research suggests that moderate amounts of cardio can actually boost the effects of strength training. Archived. IMO cardio is important because with increased cardiovascular function comes increased recovery times between sets and between workouts. It's about 1.5 hours total each day. REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 11435 on r2-app-00b8c1d018601dd22 at 2020-12-30 22:21:07.006107+00:00 running 6abf2be country code: US. Gear -- The Ultimate Guide to Equipped Powerlifting [ebook review]. depends on how you want to look at things. [–]MuzikAddikt 4 points5 points6 points 7 years ago (3 children). I think that's a pretty common experience with it. Cardio can have a place in most programs, but it's definitely possible to overdo it, particularly if you do hours of it every week in order to "stay lean" while trying to bulk. Jordan can hook you up with the NVIE stuff. Cardiovascular exercise (or a conditioning workout) can be an excellent way to improve health, speed up fat loss, build muscle, and speed up recovery. It is harder to bulk and do cardio. However, you need to do a lot of cardio - my experience is that in the 2 hour range it will start to show up, and it will definitely show up if you get into the 3-4 hour range. Press question mark to learn the rest of the keyboard shortcuts. [–]USN_BeastM | 750kg | 124kg | SPF | RAW 0 points1 point2 points 7 years ago (0 children). Improved respiratory health 3. Any conditioning work worth mentioning within 24 hours of a heavy day is going to have a negative affect on my lifting. YOU’RE ALWAYS SORE. That is not a contradiction, ftr. Yes, there is - I have a few friends who are testament to that. Am I exercising at a bad time? Off season, I lift heavy 3 times a week and condition twice. Just forget about your muscle gains for a minute and consider that it might be worth investing a little bit of cardio time to become an overall healthier human being. The loss of muscle will not only reduce strength, but it will also slow down your metabolism. It gives me the most amount of time to recover and I don't care if my lifting affects my cardio but do care of my cardio affects my lifting. Lifters who have put in hours of work are worried they’ll see their hard fought gains disappear. Performing “cardio” too frequently, too intensely, or for too long can certainly prevent you from gaining muscle from your strength training workouts. If you're doing cardio that much then you're probably burning a lot of calories from it. [–]conspiracytheorist93 6 points7 points8 points 7 years ago (3 children). That said, I don't think it's a good idea to do any HIT cardio close to your workouts, but, a bit of cardio might actually aid in recovery, as long as you don't over do it. © 2020 reddit inc. All rights reserved. Do I have to use windex to clean my food? I agree though, No intense conditioning prior to deadlifts or squats. Few of us today are going to be doing 30-40 minutes of cardio six days week. Wendler himself is a fan of uphill sprints. The prowler seems to help me recover better. I thought your post was great. “Conditioning is the tool to improve your cardiovascular system, and it’s viable to do this without losing muscle,” Holder says. -A place where mods WILL delete any post we feel is not a good fit, regardless of any sidebar or FAQ statements. My personal favorite form of cardio is Kettlebell swings and jump rope. Not necessarily, but as a general rule for this subreddit, yes. And there is NO good reason for it. [–]EatsMeatM |575kg | 90kg | USPA | RAW 2 points3 points4 points 7 years ago (0 children). Yes, cardio can lead to weight loss, but it's not going to give you those sexy curves. ...which, based on personal experience at least 3 times in my life now I don't think is impossible at all). My favorite warm-up is a couple max effort 500m rows on an erg or a super-set of fairly high volume pull-ups and kb swings. Long story short, you will be fine. Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a set amount of time. But I think the bodies ability to recover is a lot better than most people give it credit for. I also like the barbell complex advice. After your workout, your body repairs these damaged muscle fibers which cause growt… Not at all, just run or cardio on non leg days... [–]Ofmiceandken[S] 2 points3 points4 points 7 years ago (0 children), [–]Seantheguy 0 points1 point2 points 7 years ago (1 child). [–]needlzorNot actually a beginner, just stupid 0 points1 point2 points 7 years ago (1 child). However many calories you burn while doing cardio will need to be accounted for in your diet. [–]EatsMeatM |575kg | 90kg | USPA | RAW 2 points3 points4 points 7 years ago (2 children). Chicken breast with breading covered in BBQ sauce served with baked beans. [–]TheAesirNot actually a beginner, just stupid 0 points1 point2 points 7 years ago (5 children). The idea that doing cardio will kill your gains is bro science. If you want to put on muscle mass then you gotta be at a calorie surplus (you can still get stronger at a calorie deficit but it's slower and you won't put on much muscle mass). Long, slow distance running maybe once a month if it's nice just to remember that I can do it but I can't do it often because it beats my body up pretty bad. "Using cardio exercise as your primary form of exercise can "shrink" your body but still leave you with a soft, undesirable physique," Dave Smith told the Huffington Post. This … I used to do 25 - 45 minutes of elliptical 6 days a week. Cardio is good for building endurance and using calories. A post doesn't have to violate a rule to not meet our criteria. I'm mostly focusing on cardio though, but trying to get better at the cardio. But at the same time, many people could use a little more walking every day to force blood into all of their deep tissue. Also, cardio (obviously) can burn quite a lot of calories, but as long as you compensate by eating more, that shouldn't be a problem. Bonus: they're the best grip training I've ever done. -This is not a place for questions that can be answered via a quick google search. Add Cardio to Your Routine for New Gains One of the most long-standing arguments in the lifting world against aerobic training is that it wastes away muscle tissue. Achieving optimum mass gains while maintaining low levels of body fat, naturally, requires staying as close to peak physical conditioning as possible and pay ... help Reddit App Reddit coins Reddit premium Reddit gifts. All this cardio kills gains and really doesn't help fat loss like lifting does. And as always eat clean as fuck. 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