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Do Cardio, Gain Muscle???
“Cardio bashing” has become rampant in the fitness industry in the last few years. Have you noticed? I sure have.
Both practitioners and experts alike have been blogging away, posting on forums and writing books based on the notion that:
* Cardio is a waste of time (“just lift weights and eat right”)
* Cardio will chew up your muscle
* Cardio will sap your strength
Even degreed and certified strength and conditioning coaches have been known to tell their clients to avoid cardio completely and just focus on weight training.
What if I told you they may be mistaken!
What if I told all those cardio haters that there’s a way to do cardio that will actually…
INCREASE MUSCLE GROWTH?
My guess is that a lot of them wouldn’t believe me (or they’d just get P****d off because this conflicts with their beliefs).
Most people have been programmed to believe that that when you’re working on gaining muscle, you should stop doing all cardio.
Research says otherwise and my experience backs it up.
Research on Untrained subjects
A study published in the journal Medicine and Science and Sports and Exercise (McCarthy) recruited 30 sedentary (untrained) healthy men who were divided into three groups.
The strength group performed eight weight training exercises for one warm up set and three maximal effort sets for 5 to 7 reps per set, to the point of muscular failure.
Rest between sets was approximately 75 seconds.
The endurance group performed 50 minutes of continuous cycling at 70% of heart rate reserve. The concurrent group completed the strength and the endurance protocol in the same session, with a 10-20 minute break between each workout (lifting or cycling).
The order of weight lifting or cycling was rotated with each session.
Results: When strength and endurance training were performed on the same day and for only 3 days per week on alternate days, strength development was NOT compromised as compared to the strength training only.
But here’s the kicker: The subjects in the concurrent training group actually experienced greater muscle growth in the thighs than the strength training only group!
Research on Trained Subjects
Another study was performed at the University of Kansas Department of Exercise Science (Dolezal). The results were published in the Journal of Applied Physiology.
This time the subjects were experienced trainees.
Thirty men who had already been training 3 days per week for at least a year were assigned to one of three groups – endurance training, resistance training or concurrent training.
The resistance training group used a combination of free weights and Universal machines. The program was a 2 day split divided into upper and lower body workouts.
They performed 3 sets of 10-15 reps the first week and the resistance was progressively increased toward the end of the 10 week study so that failure occurred at 10-12 reps on the first set, 8-10 on the second
set and 4-8 on the third set.
The endurance training group participated in a jogging or running program, progressively increasing in duration and intensity to meet a new training goal every 2 weeks.
They started at 65% of age-derived maximum heart rate for 25 minutes and built up to 75-85% of max heart rate for 40 minutes by the end of the study.
This study was different than similar studies because basal metabolic rate (BMR) was also measured.
The BMR for the resistance training and concurrent groups increased, while BMR for the endurance-only group decreased.
In the concurrent group, there was a decrease in body fat and an increase in fat free mass as well as an increase in strength.
THAT’S EXACTLY WHAT WE’RE AFTER WITH A “HOLY GRAIL”
BODY TRANSFORMATION:
An increase in fat-free (lean) mass *AND* a decrease in body fat.
Ok, so if this is possible, then why all the cardio bashing?
Exercise scientists have studied the effect of concurrent cardio (endurance) and strength training at length. I read nearly 20 studies on the subject prior to writing The Holy Grail cardio program.
When you read the research, you see how excessive aerobics or endurance training can indeed reduce power, strength and even lean body mass.
But if you read a little deeper, you see that moderate amounts of cardio – even up to 2 to 2.5 hours per week can actually INCREASE LEAN BODY MASS WHILE DECREASING BODY FAT!
My two cents: A lot of people bash cardio just because they hate doing it.
Hey, fair enough, I’m not particularly fond of it myself, But…
Most people could actually get better results if they included cardio during their muscle gain programs…
It can prevent the “bulked-up” look where you gain muscle, but put on fat at the same time.
And when it comes to “body recomposition” – which means gaining muscle and losing fat at the same time – I believe that including cardio is almost a necessity for most body types.
Why does excessive cardio hold back strength, power and muscle gains, while moderate cardio can actually improve muscle growth?
Those mechanisms are beyond the scope of this short post, but there are many reasons, which I explain in the Holy Grail body transformation manual.
In the meantime…
Here’s my quick n dirty recommendations for cardio during muscle gaining programs:
* 2 – 3 days per week
* 20-50 minutes per session
* intensity will be higher for shorter sessions
* intensity will be medium / lower on longer sessions
* Busy people use HIIT to save time
* If you exceed 3d/wk, additional cardio should be
low-intensity
* Hate cardio machines? Use your imagination and do
something you enjoy. Cardio doesn’t just mean ‘Treadmill’
* ectomorphs: You might get away with little or no cardio (doing a little less is probably beneficial)
* endomorphs: cardio is absolutely crucial to avoid
gaining fat with the muscle (doing a little more may be beneficial)
As en “endomorph” body type myself, I have the tendency to gain fat while gaining muscle. Keeping a moderate amount of cardio in my routine all year round – even during the muscle building phases has worked WONDERS for keeping my gains lean.
By the way, fortunately, not all strength coaches are anti-cardio. Some are hip to how body types can affect the exercise prescription. I was recently reading Eric Cressey’s book on strength and he suggested:
“The most appropriate way to incorporate cardio training into a maximum strength program depends on your body type – or, more exactly, your somatotype. Generally speaking, endomorphs – those who tend to add more fat mass easily and struggle to put on lean muscle mass – need to include more cardio work to optimize their body composition and relative strength.”
So there you have it…
Do cardio to gain LEAN muscle!…
Train hard and expect success!
Tom Venuto, Author,
Holy grail body transformation system
http://www.HolyGrailBodyTransformation.com
October 6, 2010
12:44 am
As a fellow endomorph, I couldn’t agree with you more……..you are so absolutely correct……….
October 6, 2010
1:25 am
Endomorphs unite!!!!
October 6, 2010
12:53 am
Like most people, tacking on a 30-50min cardio session after an hour of weights is an impossibility. This is where HIIT works for me 100% of the time and i ALWAYS do it after weights. 15mins spent sprinting, and you’re out of the gym.
Nice post.
October 6, 2010
1:39 am
If you have energy to do HIiT Cardio after an hour of weight training, you are not working hard enough with the weight.
October 6, 2010
2:20 am
Probably true if you do full body, or half your body, or maybe even leg day (quads + hams), but what about bodybuilding splits — like shoulders, tris, abs… I could hit cardio after that no prob even if i hit those body parts full-out
October 6, 2010
2:45 pm
I may agree with the cardio being rough on Legs day but even on my Legs day I do 9 minutes of GXP and I am done.
My only issue is that because I use 35 second rests between sets I am also getting a cardio workout and afterwards when doing cardio I have a hard time hitting my 85-90% zone.
I follow what I call 4X4 which is 4 sets of 4 exercises for large muscles and sets go like this 4 X 4, 4 X 8, 4 X 12 , 2 X 20. For say Biceps I then do a modified version of 4 X 4, 3 X 8, 2 X 12 , 1 X 20.
Doing this for 2 body parts I am done in 50-60 minutes including my cardio.
October 6, 2010
3:24 am
I strongly disagree with your comment. The only reason to why you wouldn’t be able to do HIT cardio after weight training is because you really aren’t in that great of shape.
When you are out of shape, yes of course it is extremely difficult to pull together enough energy to do weight training and any sort of cardio in the same session. But lets be realistic here, you really aren’t doing much of any HIT when you are out of shape any ways, so it really doesn’t matter if you weight train first.
As someone who has competed in 4 Natural Bodybuilding competitions, when I am in moderate to peak shape, I have absolutely no problem having an amazing Weight Training workout, followed by an intense cardio session.
October 6, 2010
3:27 am
Sorry, my previous comment was directed towards, TRogers.
And I completely agree with Tom. If there is any day of lifting where HIT cardio may become difficult, it would be on a day where you focus on Legs and hit it really hard. But even then, I have still surprised myself after a brief transition warm up into Cario.
October 6, 2010
1:09 am
Hi Clint, thanks for your post. brief intense cardio right after weights is definitely one good option and the preferred choice for many due to convenience reasons (1 gym visit)… though there are other possibilities… I do know some peoplewho can handle a long cardio after weights….. but, some data suggests benefits of splitting up sessions and doing on alternate days while other data suggests two sessions same day, separated by 8 hours
Sporer BC, Wenger HA.. J Strength Cond Res. 2003 Nov;17(4):638-44. Effects of aerobic exercise on strength performance following various periods of recovery.
Sale DG, J Appl Physiol 68: 260-270, 1990; Interaction between concurrent strength and endurance training, j appl physiol. McMaster University, Hamilton, Ontario, Canada.
HIIT vs lower intensity longer duration cardio could make an interesting future post in the context of the effect on muscle building programs.
I wrote about HIIT previously specifically regarding fat loss and in particular Tremblay study
http://www.burnthefatblog.com/archives/2008/04/steady_state_cardio_proven_5_x.php
not always cut and dried that HIIT is the only way or best way to do cardio, just the most time efficient…
October 6, 2010
1:39 am
Tom,
Would u consider kettlebell workouts(swings and snatches;30-60 min) cardio?
The workouts would be done 2/week(+ 3 days of weight training;45-60 min).
Geert.
October 6, 2010
1:58 am
thats a LOT of kettlebell swings!
October 6, 2010
1:54 am
I do one day cardio, one day weights, then start over. That seems to work for me. I get my recorvery for my muscles and I get all the cardio I need to regulate my body fat. I feel too drained to do both of them (Cardio/Weights) on the same day. Or I feel that I cannot give my best if I do both. Its like too much on my plate.
Cheers
Dan
October 6, 2010
2:09 am
If you are going to do both on the same day, is it better to do cardio after weights, during or before. I had heard to do them after when your muscles were fatigued so you only burn fat, is this correct. As I am only doing weights and seem to be gaining rather than losing, I just look big now… yuk, I think my muscles are covered in a layer of fat, that sounds horrible when put like that. Help…. Sue
October 6, 2010
3:50 am
Hi Tom,
Great Post. I have been saying this for years, and can’t even begin to count how many times I have heard people at the gym talk about how doing cardio will eat away at your lean tissue.
In so many ways Cardio and Weight training compliment each other. People who simply just go into the gym and lift weights, fail to realize how much they are missing when it comes to pushing themselves due to the low cardiovascular endurance which results from not doing any cardio. Just take a look around at the gym at the guys you typically never see doing cardio and just lift weights. In my experience, it’s these same guys standing around on minutes on end between sets trying to recover from the previous set.
Combining cardio into your workout routine allows you to push yourself harder with your weight training as you are able to cut your rest time down between sets which results in staying at your failure point for longer periods of time. Rather than having to rest for 2 or 3 minutes while your body recovers and then proceeding with another set.
I think it is this which is the underlying factor in the study to why the groups which combined weight training and cardio. This group was able to push them selves harder as they progressed through the test period, where the other group which just weight trained had no improvement on their cardiovascular endurance resulting in a lower intensity in their weight training workout.
Thanks Tom
Cole Holmberg
Life Time Natural
October 6, 2010
3:51 am
Very familiar “debate” & very familiar “this is the only best method”.
For me the real answer I found is “keep changing until you reach your goal.” All styles of cardio can help lose weight and how much cardio done can help you also develop muscle gains.
Its a bit more complex cause its certainly dependent on your body, your current fitness and fat levels determining what is the most effective at the time.
This is the cardio that worked for me.
- I had 20% bodyfat I used moderate intensity long duration cardio. I ran nearly 80km (128 miles) a week
-14-10% I started to Hiit. (20 minute hill sprints x 3 per week)
- I’m 9% or lower and now I’m doing low-moderate intensity duration.(4 x 40 min per week).
I believe if I only stuck to one type I would not be able to lower my body fat.
Only in the low-moderate intensity I ever felt I retained muscles and my leg muscles feel pumped when I’m finished, plus I have a lot more energy to lift heavy weights on other days.
Cool Post
Raymond
October 6, 2010
12:48 pm
I absolutely agree with your findings, Tom! Three months I put myself on a program of cardio in the am and resistance training every afternoon M – F targeting different body parts. Sometimes I throw in a cardio session in the pm and I walk my dogs every morning after cardio for 3 – 5 miles. I am a 46 year old woman who had a hysterectomy last year and I have lost 15 lbs of bodyfat and gained 4 lbs of lean mass! I feel great and friends and family are really noticing the difference. To put in perspective how much of a change this is six months ago I was buying size 12 – 13 jeans. Went shopping last Friday thinking I could (hopefully) fit into 8′s. They were too big, ended up buying 6′s. Life is Great!!! My goal is to lose another 8 lbs of bodyfat and work my butt off this next year gaining lean mass. I plan on crossing off a Bucket List Wish and enter a natural bodybuilding competitition!!! Thanks for all your advice and input!
October 6, 2010
1:53 pm
Tom
A little information on recovery nutrition for the concurrent training would be helpful. My weight training lasts about 50 minutes and I feel compelled to consume a recovery drink immediately thereafter to knock down cortisol levels. Then I’m a bit bloated for the cardio if I wanted to start running or cycling 10 or 20 minutes later. I’ve tried to fit them both into 1 hour (i.e. 10 min HIIT immediately after weights) followed by a recovery drink but it’s too rushed.
Thanks,
Tom B
October 6, 2010
2:02 pm
TomB: Good subject – I discuss post workout nutrition and recovery in the holy grail program and im going to be talking about post workout recovery and nutrient timing at length in future newsletters, keeping an eye out on new research as well. Briefly, if you eat on a frequent meal pattern – ie the typical bodybuilder diet of 5-6 times a day, and if you eat a meal fairly soon before your session, then the urgency of that post workout meal is not as great. Which also means that taking some kind of drink after weight training and before cardio (if done in same session) is also not urgent). At the same time however, I dont think thats a bad idea when muscle gain is your top priority. In HG program we spend time clarifying your goal VERY specifically because keep in mind, what may be optimal for gaining muscle is not always optimal for losing fat. On the other hand, if you are going with a less frequent eating paradigm, I think it would be more beneficial to get the PW feeding in very soon after training if not right at tail end of workout, and you might also consider that small drink after weights/ before cardio if both are in same session, particuarly if that session is extending much longer than an hour. if your weights are 50 min and you’re doing just 10 min hiit after, thats one hour, so i think taking your pw feeding after you are done with both is fine – thats what I would do.
October 6, 2010
2:14 pm
Thank you Tom!! You cleared up a lot of doubts I had about this matter.
I really don’t like cardio, but as you say one should get creative about it.
October 6, 2010
4:43 pm
Tom B,
Look into consuming a BCAA (branched-chain amino acid) or EAA (essential amino acid) drink prior to weight training as well as after weight training before your cardio session. 10 grams of either should work well for each drink. That way you won’t experience any stomach upset any more than drinking water would upset your stomach.
Glycogen stores should not be significantly affected during your weight training session, so carbs with the drink aren’t really necessary. Save those for when you eat a more substantial meal or have a recovery shake after your exercise sessions are done.
October 6, 2010
4:57 pm
Tom,
I started weights about 18 months ago after being a pure cyclist for a long time. But since cycling and back country skiing (with all the climbing!) are my primary sports, there was no way I was giving up cardio. I still ride 4x/week in the summer from one to three hours per session, well beyond your recommendations. But still, it’s worked for me. I took over 20 pounds off and built up a few pounds of lean muscle mass. Here in New England I can’t ride much in the winter so I’ll do more weights and my cardio will be more in line with your recommendations. That should allow me to focus more on building lean muscle mass.
But again, people like me who are first and foremost endurance athletes can still benefit from your programs without losing sight of their priorities.
thanks for all the good info!
Don
October 7, 2010
7:37 am
“* ectomorphs: You might get away with little or no cardio (doing a little less is probably beneficial)”
I know you are right but I just hate it. I am almost pure ectomorph and I love running and riding my mountain bike. I can’t do less than 2-3 hours/week of cardio, I just need it to reduce stress and, well, just enjoy life
That is preventing me from gaining muscle, which I actually need for rockclimbing, which I have just started.
What’s the solution? Increasing the weight lifting frequency/intensity?
October 7, 2010
5:20 pm
I started running (~30 miles/week) and lifting weights about three years ago last spring, with the last two years being heavy weights, no more than 5 reps (think Starting Strength and Madcow 5×5). I would typically run M, T, Th, S and lift Su, T, Th. On T and Th I would complete my runs before the lifting sessions. I have kept accurate measurements, workout logs, and pictures. While I am significantly stronger, my current weight, bodyfat, measurements and pictures all remain virtually the same. It is my belief at this point that running was preventing me from gaining significant muscle mass. I have currently stopped running (and all cardio for that matter) in an attempt to gain some actual muscle mass. I realize other factors could be involved here and only time will tell if my belief is correct. It is my experience though that doing cardio and resistance training resulted in keeping me lean but also resulted in little/no lean muscle gains.