Instagram/TikTok @mattvena instagram.com/mattvena Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs Use my code VENA for 20% off legion supplements legionathletics.rfrl.co/4qw14 Meta Analysis Interference Effect: www.strongerbyscience.com/research-spotlight-interference-effect/ Single Leg Study: pubmed.ncbi.nlm.nih.gov/23104700/ Cardio Before Lifting Study: pubmed.ncbi.nlm.nih.gov/35971745/ Cardiovascular Endurance and Injury Risk In Athletes: journals.lww.com/nsca-jscr/fulltext/2017/06000/A_Systematic_Review_of_the_Association_Between.36.aspx
Just what I needed! Cardio was affecting my recovery too much. After lower workouts makes so much sense. Love it! I have heard to wait 6 hours after lifting but screw that.
Great stuff, thanks! I love your recommendation regarding performing cardio right after a lower body session- as a hobbyist trying to perform well in multiple domains I've found that exact tip to be critical in terms of weekly efficiency in multiple past training cycles
I've a theory that cardio the metabollic + the blood flow from inc heart rate gets your damage-clearing pathways working efficiently + you dont get wrecked after lifts. Plus you actually get fit. You can easily be weight-room strong and unfit. Regular light cardio is compeltely fine, but medium-heavy or one off hard cardio wrecks your lift maxes for the next 24h. All your lifts will be down. Try it and you'll see I'm right. Regular low cardio is totally fine. 4hour low cardio in between weights days is totally fine. Things you do regularly you condition towards so if you go medium or hard, then do weights or next day weights, but do it regularly then when your body adapts you shouldnt be losing gains. Light cardio is VERY sustainable. heavy or medium isn't. Light cardio for many hours is like "volume day" quivalent for weights. Heavy cardio HIIT or tabata is slightly different and once you condition actually doesnt affect your lifting because its so short So if you want to lose fat, a lot of light cardio is really good, so its always easy - its never a mental grind to make yourself do it, so it really helps because you can do a lot of it.
This subject was on target and very timely for me as I am currently exploring cardio/weight training combinations.I want to increase cardio primarily for health reasons, but I have been reluctant to overtax my recovery abilities. I have had routines where I did weights three days a week, and cardio two or three. I have had trouble keeping this up for various reasons, so I have set up a small weight gym along with an elliptical machine at my home to make it more convenient and time-efficient. Last week I did 20 minutes cardio before my heavy leg routine and I was pretty well zapped. To think about doing only 5-10 minutes on the elliptical prior to my workout is intriguing. To do cardio AFTER weight training? Hmm, that will take some thought...
I wonder how much did the cardio in those studies translated in to straight up more resistance training. I mean, a normie will grow muscle just picking up running.
hello ,i have hit a really bad plateau ,i saw you saying how you should bench 4 times a week atleast,how do you program that?do you only have 24 hrs break in between, same question for deadlift,squat if i am doing them twice a week on separate days? plese explain.
In a 5 training day plan for a 7 day week, program bench something like this: Day 1 heavy and low reps Day 3: mid weight and mid reps Day 5: mid weight with slightly more reps Day 6: low weight and high reps Find your 1 rep max and then calculate for training at 60-80% of your max. Heavy would be somewhere in the 70-80% range for 2-5 reps Mid weight would be in 60-70% range for 4-6 reps Light weight would be closer to the 60-65% range for 6-12 reps. All of this comes down to personal preference but it’s good general framework
@@robertl1135I never go below 75% of my max for a working set which is also my 10rm, 70% really doesn’t qualify as heavy and I don’t see any point in someone who is focused on strength training to lift as light as 60% unless they need to fix their technique from the base level
Dude you could run a Smolov for your bench, but why!? If you ask me, you're better off attacking the weak link in your bench, if you got stuck you know what needs work, so work on that!
If you walk a lot at decent pace and work across varied rep ranges you might not even need direct cardio, it helps of course though. You want your cardio to be good enough that it isn't limiting you and you want a good baseline anyway for your health. Personally my heartrate only really goes up noticeably when doing squats, deadlifts and leg presses and even then it isn't that bad.
I’m the dude in the video. Yeah it’s an Inzer PR belt. I like it, basically lets me get the same tightness regardless of how much I’ve eaten/drank on the day. A lot of people think it’s silly or a gimmick, (and I do get some funny looks with it) but if you can ignore that, I think it’s a hidden gem. Definitely recommend it👍🏻
Instagram/TikTok @mattvena instagram.com/mattvena
Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs
Use my code VENA for 20% off legion supplements legionathletics.rfrl.co/4qw14
Meta Analysis Interference Effect: www.strongerbyscience.com/research-spotlight-interference-effect/
Single Leg Study: pubmed.ncbi.nlm.nih.gov/23104700/
Cardio Before Lifting Study: pubmed.ncbi.nlm.nih.gov/35971745/
Cardiovascular Endurance and Injury Risk In Athletes: journals.lww.com/nsca-jscr/fulltext/2017/06000/A_Systematic_Review_of_the_Association_Between.36.aspx
The biggest reason most people skip cardio is to keep the meme alive.
Not for me. The reason why I insist to avoid cardio despite knowing its benefits is because cardio is boring and suck.
I skip cardio because I hate it, I’m making no excuses.
@@JuliettKilo There are ton of different options, I found a few I like such as soccer and walking my dog.
@@GaMeON159753456 Heck yeah, to thyne own self be true!
@@joecowan3719 Dude walking is not exercise. Well, might be if you're like 500 lbs plus...
I found cardio really benefited my lifts, but I still make jokes about skipping cardio and act like I never do it because it's funny
Same lol
Not being subscribed to Matthew Vena is killing your gains
💯
this is all exactly what i DIDNT want to hear... thank you...
Look at it this way, more gains are available
Just what I needed! Cardio was affecting my recovery too much. After lower workouts makes so much sense. Love it! I have heard to wait 6 hours after lifting but screw that.
I hit the treadmill for an hour at 4mph after every leg day and feel like it’s drastically improved my lifting.
Depends on what you do for cardio
Hey Matt, I absolutely love these longer video breakdowns. Thanks man for what you do
As someone who splits his training between lifting and running, this makes me feel validated 😊
Great stuff, thanks! I love your recommendation regarding performing cardio right after a lower body session- as a hobbyist trying to perform well in multiple domains I've found that exact tip to be critical in terms of weekly efficiency in multiple past training cycles
Matt da 🐐 no 🧢
Conditioning is king.
I watched this video because I like you I already knew this but here’s the view, comment, and like for the algorithm
I've a theory that cardio the metabollic + the blood flow from inc heart rate gets your damage-clearing pathways working efficiently + you dont get wrecked after lifts. Plus you actually get fit. You can easily be weight-room strong and unfit.
Regular light cardio is compeltely fine, but medium-heavy or one off hard cardio wrecks your lift maxes for the next 24h. All your lifts will be down. Try it and you'll see I'm right. Regular low cardio is totally fine. 4hour low cardio in between weights days is totally fine.
Things you do regularly you condition towards so if you go medium or hard, then do weights or next day weights, but do it regularly then when your body adapts you shouldnt be losing gains. Light cardio is VERY sustainable. heavy or medium isn't. Light cardio for many hours is like "volume day" quivalent for weights. Heavy cardio
HIIT or tabata is slightly different and once you condition actually doesnt affect your lifting because its so short
So if you want to lose fat, a lot of light cardio is really good, so its always easy - its never a mental grind to make yourself do it, so it really helps because you can do a lot of it.
It helps you recover between sets
>light cardio
Nah
This subject was on target and very timely for me as I am currently exploring cardio/weight training combinations.I want to increase cardio primarily for health reasons, but I have been reluctant to overtax my recovery abilities. I have had routines where I did weights three days a week, and cardio two or three. I have had trouble keeping this up for various reasons, so I have set up a small weight gym along with an elliptical machine at my home to make it more convenient and time-efficient. Last week I did 20 minutes cardio before my heavy leg routine and I was pretty well zapped. To think about doing only 5-10 minutes on the elliptical prior to my workout is intriguing. To do cardio AFTER weight training? Hmm, that will take some thought...
Greg Doucette is living proof of that. He was a powerlifting record holder.
matt I was an hour late liking your instagram story. It won't happen again
I wonder how much did the cardio in those studies translated in to straight up more resistance training. I mean, a normie will grow muscle just picking up running.
Probably most of it. Like trust unilateral training study is wack. Almost as if the researchers don’t even know what cardio or lifting even is
Warm up is my cardio
hello ,i have hit a really bad plateau ,i saw you saying how you should bench 4 times a week atleast,how do you program that?do you only have 24 hrs break in between, same question for deadlift,squat if i am doing them twice a week on separate days? plese explain.
In a 5 training day plan for a 7 day week, program bench something like this:
Day 1 heavy and low reps
Day 3: mid weight and mid reps
Day 5: mid weight with slightly more reps
Day 6: low weight and high reps
Find your 1 rep max and then calculate for training at 60-80% of your max.
Heavy would be somewhere in the 70-80% range for 2-5 reps
Mid weight would be in 60-70% range for 4-6 reps
Light weight would be closer to the 60-65% range for 6-12 reps.
All of this comes down to personal preference but it’s good general framework
@@robertl1135I never go below 75% of my max for a working set which is also my 10rm, 70% really doesn’t qualify as heavy and I don’t see any point in someone who is focused on strength training to lift as light as 60% unless they need to fix their technique from the base level
Have you checked out Calgary Barbell's 16 week program? It's bench 3-4 times a week and seems to work well.
@@erikacook7323 thank you, i will look into it
Dude you could run a Smolov for your bench, but why!? If you ask me, you're better off attacking the weak link in your bench, if you got stuck you know what needs work, so work on that!
Every 3 months I like to do 2 weeks of high rep squats, 405-425 x 20 reps. Fries my cardio but my squats have exploded.
(Renaissance periodization)Dr.mikes video already explained this.sh*t take.
ATHLEAN-X wants his catch phrase back.
1st
I am second Matt vena 226
@@kylewarren69Oath
Should we still do cardio at gym? if we're getting in 15k+ steps 4-5 days a week at work??
How much are you getting on the weekend? The traditional recommendation is 10k a day average.
Cardio? Is that spanish?? Like speak american dude
I only speak Canadian
@@mattvena226 ??? Is that some sorta food?
@@Joaquin_8293 cardioeh
I be doing navy seal burpees because running is boring as shit
Does phsh mowing my lawn for 3 hours each week count as cardio?
What like of “cardio” you recommend?
Did he just watch a Sam sulek video or something ?
If you walk a lot at decent pace and work across varied rep ranges you might not even need direct cardio, it helps of course though. You want your cardio to be good enough that it isn't limiting you and you want a good baseline anyway for your health. Personally my heartrate only really goes up noticeably when doing squats, deadlifts and leg presses and even then it isn't that bad.
If you do weightlifting (i.e. the actual sport of weightlifting) then you will get your cardio in during your drills.
algo
Matt why your plates on backwards, ridges go in.
Not squatting with a squat plug is killing your gains.
Only sumos do cardio
Only cardio’s do betas
0:23 My guy wearing the Inzer PR Belt??? Any reviews on this belt?
I’m the dude in the video. Yeah it’s an Inzer PR belt.
I like it, basically lets me get the same tightness regardless of how much I’ve eaten/drank on the day.
A lot of people think it’s silly or a gimmick, (and I do get some funny looks with it) but if you can ignore that, I think it’s a hidden gem.
Definitely recommend it👍🏻
GAY