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Cardio, yuck! That’s the feeling most bros have for the little savagery that is steady-state cardio. Although cardio might be great for fat and weight loss, many bros fear doing cardio because it supposedly hurts your… gainz? Well, let’s see if there is any truth to this bro science!

#cardio #gains #broscience

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References
https://www.ncbi.nlm.nih.gov/pubmed/29658408
https://journals.lww.com/nsca-jscr/Fulltext/2012/08000/Concurrent_Training___A_Meta_Analysis_Examining.35.aspx
https://www.ncbi.nlm.nih.gov/pubmed/26694501
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6243621/
https://www.ncbi.nlm.nih.gov/pubmed/25546450
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5592291/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5093324/
https://www.ncbi.nlm.nih.gov/pubmed/24390691

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99 COMMENTS

  1. I watched D. Johnson doing cardio and lifting alternately which i did it too with a couple of months but some part of my muscles get lost and was looks i'm thinner especially to my chest and shoulders. I'm comfortable enough of lifting only.

  2. Tbh I had the best gains when I alternated gym workouts with cardio session (steady 30' run 3 times a week): that gave me huge appetite boost that allowed me to eat more without force-feeding myself, more overall energy and better sleep quality, and I generally felt less tired.

    I guess, just like every other thing in the world, it's a matter of balance. Drink 2l of water per day and you're healthy, drink 20 and you're dead

  3. What if i do the byke machine and increse the endurance level to max while keeping a steady 18-20 miles an hour speed on the machine for 30 minutes will it hinder or does it count as hit? And also increasing the trendmills height to the max and keeping a steady 4 to 3 miles an hour does it hinder or does it count as hit?

  4. Wtf is hit I just always sprint at maximum speed ever and not stop and keep speeding up even though i get so tired and muscle pain Keep going until I pass out and collapse on the floor automatically and muscles I lift the heaviest weight at my gym and do as many lifts as I can until my arms reach failure point and cannot lift and just drop it

  5. There is not enough current scientific literature out there so rule out resistance training improving cardiovascular fitness. For example, bodybuilders have higher capillarisation and stroke volume than untrained individuals. Furthermore, the cardiovascular health impacts of resistance training are not clear either, however the literature also shows it can improve CVD risk.

  6. Bro, been preaching this for years as a physiology major.

    I usually start my workout with power training/ HITT on the stairs at a high rate for 9 mins. Last minute, I'm at the machine's maximum for about a minute till exhausted. 10 minutes of good cardio and I'm seeing PRs in lower body endurance (875 steps/10min).

    I usually reserve leg "strengthening" for Saturdays so as to not impede my HITT sessions. It's important not to lean on the machine or else it reduces the load on one's lower body. At that point, just get on the bike. SUMMER GAINS HACK!

    Jacob's ladder is also a good one for HITT.

  7. I have been doing HIIT for 20, min then going hard with my upper body and it has been rewarding. Can you doo a video about heart rates ? What should I try to keep mine at while running ? ( I doo 180-190 for the time I am running then I doo cooldown)

  8. If you are still confused about it and worried about muscle mass don’t worry just make sure you eat enough and if you are doing cardio what I did for a week is workout for an hour and then go on the treadmill afterwards for 20 minutes

  9. I lift and do cardio everyday. Even if I’m losing some gains, I’m ok with that. I can breath when I walk & im not fat….

  10. Is doing push ups and sits ups every day bad for you? As well as running? I’m trying to get to 200 push ups, not all at once, and I run 8 mi and I increase that by 20% each week.

  11. I got a question wat about swimming that hasn't been touched on that it's a low load on joints and water is over 700 times more dense than air so it would be classed as a resistance training aswell so would that kill you gains if done on the same day after power or hypertrophy traning or will it just add to then since swimming is resistive

  12. What a lot of BS.
    I run 3-5K every day and do full body 3x week. It has never hurt my gains. Of course I don't (want to) look like those bloated non-functional muscled steroids freaks with distended bellies.

  13. As a calisthenic dude. I enjoy cardio alot, it helps me overall on my handstand time and overall hold exercises. Strong heart better helps your body, mind, focus, energy etc.

  14. Hmmm. What about after you finish your leg workout, you go back and do 200 reps of super light squats like 135lbs. Even if its 20 sets of 10. Keeps your heart rate up the entire time and it takes a while to get through.

  15. As a certified PT with ACE and years of experience I'm here to tell you that this video is not well made with bad points. I'm not here to pick out every wrong point he made but do your cardio B4 lifting weights if you dont want it to touch your gains. Doing any type of cardio AFTER lifting weights you will guarantee affect your gains. Basic knowledge and i do cardio for 2 hours before lifting. So no it doesn't affect your gains the longer you do it but the harder you do it yes for a longer amount of time you will burn your muscle. You need to be more specific

  16. For general health.. having big muscle is less important than having healthy heart.. so i guess do have both beautiful physique and heart.. we should incorporate the two. Its just that your muscles wont be as big.

  17. i do cardio hiit and it's more better than jogging cause you immediately have that fat burning stage within just a short time i love it jogging for 30 mins is just too long just to burn like 300 cal doing hiit and strength training is very effective.

  18. I do both a lot! Lost weight, body fat, and gained hella strength over this summer! I run approx 3-4 miles a day at a 7:30 pace and lift 2 hours a day. Went from 182 lbs to 175 lbs and bench press went up from 260 to 280, pushups in doing 75 in 2 minutes, and 5K time is like 20:50! Key is more protein!!!

  19. It's better gains like a fighter on the ring (strong heart,power, ripped, fast, endurance) rather than gains like a Mr. Olympia (strong muscle, big, slow and very weak for cardiovascular activity)…Doing cardiovascular exercises is very good, but it is not mean you should do only running.. You can choose powerful exercises such as Slam Ball total body workout etc.

  20. Thanks for this…have lost 60 lbs (252 – 192) over the last 6 months primarily for steady state cardio (eliptical), diet changes and fasting…loss included muscle, so now refocusing on strength training and less cardio…have been doing 1 hour strength training with HIIT cardio for 1/2 an hour for past 2 weeks, and results have been good…weight loss has slowed, but fat loss hasn't and muscle coming back. I am 5'11"…goal is to be in the mid 180s with lean muscle mass….hopefully by October 1st.

  21. those studies are nonsense, at the end of cuts, pro bodybuilders would be doing 40 mins of cardio per day in addition to weights every day, definitely not 24 hours apart, to hit that ultra low bodyfat %. If you are maintaining your weights in the gym, it won't affect you at all, just a tool for fat loss.

  22. Cardio will keep your body fat down. Strength training will do that at a slower rate because it keeps fat down when more muscles burn more calories. Cardio specifically targets fat rather than muscles.

  23. In the past a practiced for a while a discipline called "athletic biathlon", where you compete in bench press (adjusted for body weight) + running (2 miles or 5k meters). And, it is really tricky to maximize performance in both of them

  24. how can u explain big chiselled people here in my gym always do cardio everyday? they didnt lose muscle. theyre Big. whats ur way out now? "they are genetically gifted?" or "it depends" i dont think so. lol. dont believe in this myth guys. u can burn fat and build muscle at the same time just like what i did. 3x a week weight lifting and 3 times a week HIIT cardio. this is the best body i got combining both.

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