Do not feel bad in case you’re all the time in search of excuses to skip the cardio session; you might be like most gym-goers. Probably the most common reasons that lifters avoid cardio is due to notion that it kills gains. Considering that you have to eat calories to realize weight and cardio burns calories, it is sensible why so many individuals consider this. So, does cardio burn muscle tissue?
If cardio kills gains, why does every IFBB skilled bodybuilder do cardio? In this text, we’ll dive into the research and hearken to what a few of the top IFBB skilled bodybuilders take into consideration how cardio training impacts muscle growth.
Table of Contents
- Why Do People Think Cardio Kills Gains?
- Science That Supports Cardio
- How To Mix Cardio and Lifting Properly
- Order Of Exercise
- Jay Cutler On Cardio For Muscle Constructing
- Other Pros Takes On Cardio
- Other Advantages Of Cardio
- FAQs
Why Do People Think Cardio Kills Gains?
Let’s get it out within the open; CARDIO DOES NOT HURT GAINS! The inaccurate concept that cardio kills gains has existed for several many years, as countless people have abided by this belief. While the origin of this idea is unknown, we will trace scientific research from 1980 that supported this idea.
On this experiment, they compared muscle growth over ten weeks for a cardio endurance group (E), a strength group (S), and one which performed each cardio and resistance training (S and E). The outcomes predictably showed probably the most significant increase within the strength group and no strength gains within the endurance group.
The aerobic and resistance training group made gains on pace with the strength group within the first seven weeks before declining in the ultimate weeks. They concluded that combining aerobic and resistance exercises will hinder strength gains, however the results are deceiving.¹
The participants performed cardio for 40 minutes six days per week, combined with five strength training workouts for an additional 30-40 minutes. That’s an absurd period of time to spend within the gym and definitely considered overtraining, so it is sensible the participants began to lose strength. The prolonged cardio sessions likely caused their bodies to go right into a catabolic state, which causes muscle protein breakdown.
The body needs greater muscle protein synthesis than muscle protein breakdown to construct muscle tissue. Muscle protein synthesis is the method where amino acids create muscle tissue. Overtraining, just like the participants on this study, is some of the common ways to cause muscle protein breakdown. Overtraining may cause other negative consequences, including:
- Risk of injury: When muscle protein breakdown occurs, the body fatigues faster and is at higher risk of injury.
- Nutrient deficiency: Overtraining depletes the body of essential nutrients, especially ones that contribute to energy within the workout.
- Hormonal issues: Overtraining may cause a rise in stress hormones, including cortisol.
Science That Supports Cardio
More moderen studies have shown that cardio actually helps promote muscle growth quite than a negative effect. A study from 2012 compared resistance training versus resistance training with aerobic exercise in young adult men for five weeks. The outcomes showed greater strength and peak power within the aerobic plus resistance training group.²
The same study examined untrained men for 21 weeks, dividing them into three groups: strength, endurance, and concurrent training. The mixture of weight training and endurance exercise to maximise muscle strength known as concurrent training (CT).
The strength and endurance groups did two weekly workouts, while the combined group performed two of every workout. The outcomes showed an 11% increase in muscle cross-sectional area within the combined group in comparison with 6% for the strength group and only 2% for the endurance group. This shows that a moderate volume of cardio combined with resistance training is probably the most effective method to optimize muscle hypertrophy.³
A workout routine where you lift weights three to 4 times per week with one or two cardio sessions could be ideal. An excessive amount of cardio may be counterproductive since the body will start to interrupt down muscle tissue.
How To Mix Cardio and Lifting Properly
While arguments may be made for each side, it’s clear that the actual key regarding cardio’s effect on muscle growth is volume and intensity. Early studies, just like the one we listed from 1980, had participants severely overtraining.
- Volume: As we saw with the experiment from 1980, an excessive amount of volume will hurt gains. Keeping a moderate volume is vital, with weight training because the foremost priority. To maximise muscle growth, you need to only do two to 3 cardio sessions per week along with weight training. Limit your cardio sessions to 20-Half-hour to forestall muscle damage.
- Intensity: The intensity at which you perform cardio can also be essential for maintaining or gaining muscle. Regular-state cardio is one among the worst methods for muscle growth. Regular-state cardio is a way where you maintain the identical intensity for an prolonged period (30-60 minutes), comparable to with jogging or walking. In case your body is in a caloric deficit, the body will break down amino acids from muscle tissue for energy. This could result in catabolism and cause you to lose muscle. A greater approach for muscle growth is moderate-intensity or high-intensity interval training (HIIT). An excessive amount of high-intensity cardio can negatively impact gaining muscle if performed too long. HIIT is time-efficient and effective, making it perfect for strength training. One other method that promotes gains is moderate intensity with resistance, comparable to circuit training. Low-intensity regular state (LISS) is one other strategy that supports muscle growth. To learn more, try our article What Is LISS Cardio and Should You Be Doing It?
To summarize:
- HIIT, LISS, or low-intensity training and low volume for muscle growth.
- Regular-state cardio or high-intensity for prolonged periods with higher volume for fat loss.
As all the time, you need to hearken to your body and adjust accordingly, but one or two weekly cardio sessions with lifting weights look like the sweet spot for most individuals.
Order of Exercise
Other than managing the amount and intensity of your cardio sessions, you could also consider the order by which you perform them. The overall school of thought amongst gyms is that you need to all the time do your cardio after lifting to make sure you may have optimal energy to maximise your lifts. One study tested this by examining the effect of Half-hour of moderate intensity (55% of maximum oxygen consumption) cycling on muscle hypertrophy.
One group of participants performed the cycling immediately after lifting weights, while the opposite group performed the cycling on a separate day of the strength training. After eight weeks, each groups had increases in muscle cross-sectional area, however the group that performed cardio on a separate day had roughly 50% more muscle growth than those who did cardio immediately after lifting.⁴
Other studies have shown similar results, indicating that cardio and weight training needs to be separated by a minimum of a couple of hours to provide the body time to get well. A separate study examined how the duration of recovery time between endurance exercise and lifting weights affects muscle constructing in a concurrent training program. They divided participants right into a control group, a weight training group, and concurrent training groups with either zero, six, or twenty-four hours between cardio exercise. The outcomes showed the most important gains in strength of the bench press and half squat for the group with 24 hours of recovery time, followed by six hours of recovery. They concluded that individuals should ideally allow 24 hours, with a minimum of six hours, of recovery between lifting workouts and cardio to maximise gains.⁵
These studies show that cardio needs to be separated from weight training, with ideally six hours between. If you have to do each at the identical time, do the burden training first.
Timing Summary:
- In case your goal is muscle constructing, the most effective time for a cardio session is ideally six hours before or after lifting weights or very first thing within the morning with low intensity. If you happen to’re doing each in the identical workout, lift weights first so your muscles are fresh. High-intensity interval training (HIIT) can be used for constructing muscle.
- In case your goal is losing fat, you need to perform cardio first in your workout. Fasted cardio within the morning is an incredible technique as well.
To learn more about the most effective method to lose body fat, try our article What Is The Best Cardio To Burn Fat?
Jay Cutler On Cardio For Muscle Constructing
Arnold Schwarzenegger, Ronnie Coleman, and Jay Cutler are sometimes considered the kings of bodybuilding, amongst a couple of other legends. Cutler, a four-time Mr. Olympia champion with six runner-ups, sculpted among the finest physiques of all time by combining cardio and resistance training. Cutler explains how he uses cardio training within the attached video.
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Cutler’s viewpoint lines up with conventional research, suggesting that weight training needs to be the main focus, with a couple of light cardio workouts mixed in.
To learn more about Jay Cutler and listen to his suggestions, try our articles Exclusive 2023 Q&A With Bodybuilding Legend Jay Cutler and What Is The Jay Cutler Bodybuilder Workout Routine?
Other Pros Takes On Cardio
If you may have any doubt concerning the conflicting research, several top skilled bodybuilders have addressed the talk, “Does cardio burn muscle?”
Wealthy Piana: Legendary bodybuilder and fan-favorite Wealthy Piana (RIP) had a large, lean physique that reached 315 lbs at 6’1″. In a YouTube video posted on his official account, Wealthy acknowledges that the “old skool” opinion that cardio kills gains is entirely incorrect.
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Chris Bumstead: Chris Bumstead is arguably the highest lively bodybuilder on the planet, winning the last five Mr. Olympia Classic Physique titles. Bumstead, often known as CBum, could be very open about his fitness regimen, including the importance of cardio. In a YouTube video he posted, he goes through his full day of eating leading as much as the Olympia. “.”⁷ In a separate podcast interview with Chris Williamson, CBum revealed his routine is fluid within the off-season, but he has a strict schedule during contest season that involves cardio. During contest prep, Chris will start his day with Wim Hof respiration exercises, followed by 20 minutes of sunshine cardio, then a sauna and ice bath.⁸
Phil Heath: Phil Heath, a 7-time Mr. Olympia winner, is a bodybuilding legend who has openly discussed the importance of cardio. Heath posted a video on his Instagram account (@PhilHeath) where he debunked the concept that combining cardio exercises with weight lifting will burn muscle. “” Heath does cardio training three to 4 times per week along with his strength training. His favorite cardio exercises include the incline treadmill, stationary bike, or running on the treadmill.⁹
Other Advantages Of Cardio
A typical misconception within the fitness world is that you need to only do cardio when attempting to shed extra pounds. This aligns with the concept that cardio kills gains because people think it is simply used to lose fat. There are several other advantages of performing cardio along with weight training. These health advantages include:
- Cardiovascular health: No matter your weight or goals, exercising the guts and cardiovascular system is crucial to overall health. Cardio exercise strengthens the guts, lungs, and overall cardiovascular heart. Cardio also improves blood vessel health by growing more blood vessels, which allows muscle cells to make use of oxygen more efficiently and generate more energy.
- Boost metabolism: Performing cardio helps boost your metabolic rate, which is vital for body composition. A faster metabolism improves energy levels, helps maintain muscle mass, and burns more calories at rest to maintain the body lean.
- Improve recovery: Cardio helps to maintain the guts pumping, which suggests an improved blood flow. Improved blood flow helps to remove waste, like lactic acid and metabolic byproducts that cause soreness. The improved blood flow also helps nutrient delivery to the muscles.
- Increase aerobic capability: Aerobic training improves the body’s ability to make use of oxygen during exercise. This can assist within the gym because your body can perform higher for high-intensity workouts.
- Mobility/Joint health: Doing low-impact cardio, like walking, cycling, or swimming, can improve mobility and joint health.
- Mental health: Cardio and exercise, normally, help release endorphins that lower stress and improve your mood. Exercise is among the finest ways to alleviate stress.
FAQs
Below are a few of the mostly asked questions related to cardio and strength training.
Does cardio burn muscle?
Yes and no. If you happen to perform cardio either after your workout or a minimum of six hours after lifting weights, together with eating enough calories, you’ll be able to construct muscle. You’ll lose muscle in case you perform an excessive amount of cardio in a caloric deficit.
Should I do cardio if I’m already skinny?
Yes, cardio has several other advantages besides just weight reduction, including heart health, increasing muscle, and boosting metabolism.
How much cardio should I do to avoid muscle loss?
It’s best to limit cardio to 2 to thrice per week when attempting to construct or maintain muscle mass. If you happen to are attempting to shed extra pounds, you’ll be able to do cardio day by day.
Does Cardio Kill Gains? Only If You Let It
Based on the entire research and input from the most effective bodybuilders on this planet, it’s clear that cardio doesn’t kill muscle gains once they are done accurately. While “old skool” logic and research suggest cardio will burn muscle, modern studies suggest that aerobic training helps gain muscle. Cardio workouts needs to be performed on a separate day or a minimum of six hours apart from resistance exercise. If you have to hit each directly, perform the weights workout first while your muscles are fresh.
If you happen to doubt the research, take the word of probably the most respected bodybuilders on this planet, who all support cardio and strength training to maximise muscle growth. Top pros and multi-Olympia winners like Jay Cutler, Phil Heath, and Chris Bumstead all do aerobic training without muscle breakdown. Even the legendary mass monster Wealthy Piana stated the old-school logic was incorrect and cardio was essential for gains. If you wish to maximize muscle gains, take it from the most effective within the business and do your cardio two to thrice per week!
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