Hey all! - Link to Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY - Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/ Timestamps: 0:00 Intro 1:08 Part I: Origins of Cardio Killing Gains 2:33 Part II: Updated Research on Cardio & Muscle and Strength 3:35 Part III: Limitations with the Data 5:26 Part IV: HIIT vs Continuous 8:22 Part V: Advice on Combining Cardio and Resistance Training 10:23 Part VI: Summary
*All of the major sports, from elementary school to the Pros, have combined cardio and strength training since the dawn of sports!* _Can you guess how many centuries and decades of anecdotal research are available when you reflect upon the Roman, Greek, and African empires?_ *All of the ancient empires had games for warriors of armies that combined strength and cardio together!* It's crazy how people are just putting together something that's been around for thousands of years!
Light weights, hi reps, low rest between sets is cardio. Try doing BP for 20-15-12-10 reps back to back with only enough rest to allow a training partner to do each set and tell me it's not cardio. Then do the same for incline Bench press.....good luck.
If you’re a professional weight lifter then this matters. If you’re a person watching this video, then it doesn’t matter. For 99% of people watching this you have so much road ahead of you to improve cardio and muscle strength that ignoring one is only going to be holding you back from overall improvement in all ways.
john doe, That will elevate your heart rate, but it absolutely is not aerobic conditioning (aka “cardio”). It’s anaerobic conditioning. Both are important for optimal health.
Correct. These recommendations are for elite athletes. The average individual would benefit from combining cardio and resistance training into their exercise routine.
I started doing 20 minutes of cardio after the workout consistently about one year ago. It may be due "placebo effect" but I feel my body recovery is way faster than before, and less mental fatigue also. So my lifting got better too, I think it have something to do with the cardio improvements.
Awesome stuff, thank you for sharing! There are certainly are mechanisms by which cardio can benefit recovery and even training adaptations, I'll explore this in the next video :)
Or maybe you just become more trained in general and that could potentially happen even without cardio because your body become more fit for lifting in general.
Theres many factors involved on why you will recover or not for a intense stimulus. Nutrition, good sleep, less stress when not training. Listening to your body is the most important aspect of this. These studies force people who may not have recovered to train again due to the schedule. Outside of the study, if you wake up and don't feel like you have not recovered, it's not a good idea to train intensely again. You should probably take the day off and do a recovery program. Forcing yourself to train is definitely over training.
At a moderate heart rate like 110-130 your blood flow is logically increased which leads to better nutrient supply in the muscles which leads to better recovery and does not really fatigue your body. That's why active rest days are actually a thing.
I never understood the body builder mentality of don’t do cardio and the runner mentality of don’t run or you’ll get too bulk. I do both. I’m muscular/shredded and can runs 10k in under 45 minutes
I do about 30 min low intensity cardio after my weight training session, notice improved conditioning as well as improved recovery between sets, in addition to a whole set of other health benefits as mentioned. For people thinking it will stop you from gaining muscle, it won't. Infact it will likely indirectly help you gain more muscles (for instance increased capillar density etc). Remember, all things in moderation.
Increased capillarization is one of the key benefits that I see from doing some 'reasonable' amount of steady state (low intensity) cardio. I also do mine as part of a warmup, just lower volume as I dedicate an hour or two a week to cycling (endurance or HIIT/SIT). Having better aerobic capabilities definitely helps with lifting (overall work capacity, not getting winded in a middle of a hard set of compounds). I perceive an improvement in recovery, but I can't really quantify that easily.
You are incorrect. No human body acts differently. More lifting & less cardio will achieve more gains. If you are talking about a "cardio cooldown routine", then that's normal. If you are talking about doing a run up hill kind of cardio routine after a workout then no. So stop mixing up words if you are just doing a cooldown. If not, you are just wrong, the science & every body builder will tell you what I'm saying.
@@CarnageJesterX The notion that no human body acts differently is simply not true, genetics (mesomorph, endomorph, ectomorph bodies and their variances) plays a huge role in how an individual body responds to stimulus and nutrition. I specificlly require more then LISS and cardio cool downs as you say. I've been body building, powerlifting, wheight training for 35 years and am one naturally short and stocky dude that bulks up without even trying. I even stopped pushing higher numbers because it doesn't take much for me to bulk at all. And struggle to tie my shoes in no time. Mountain biking, cycling, yes running up hills at the local forest preserve, and HITT are all a part of my training regimen. For the hardgainers out there I'd agree with your assesment, but there are plenty of variances in that category too.
I think the cardio has to help, simply because it’s sustained blood flow that carries oxygen and nutrients that you wouldn’t get if you stopped lifting. When I ride the spin bike for an hour at a heart rate of 120 without lifting weights before, I go look in the mirror and all my muscles are pumped. If nothing else it has to help with recovery. The other day I did a 11 mile hike/ run up and down Mt Graham, 3500’ of elevation gain, did it in 4 hours 40 minutes. If you have done this kind of work you know this is not easy, sustained heart rate of 120 or more the whole time. My legs were smoked for days, day 3 was the worst, day 5 wasn’t a lot better but I did a 40 minute bike ride and felt great, day 6, zero pain. Next big hike/ run I do I’m going to try the recovery ride sooner to help reduce the pain and see how much it helps.
Cardio protects your heart, so you should always find time for it. 30-45min of walking at a slight incline for me after every workout. On my rest day (Sunday) I'll go for a mile and half run or sometimes 10k runs. Then back to strength training Mon-Fri. Seems to work for me.
Don't forget about low intensity "excercise" like walking. It's has also huge health benefits, and since it's low intensity you can, and should, do it every single day. It's important that it's *low* intesity though, so no "power walking" (that is a jogging alternative). The more you walk the better, but split the walking into several shorter walks, instead of a 2 hour long one, to avoid fatigue.
I've just started cardio again after about a year of neglecting it. It used to be my favourite thing but after going through a breakup and becoming a bit obsessed with having a good physique I put it on the back burner a bit. Part of the reason I've now started again was because I noticed that whilst lifting or doing callisthenics my heart would get tired before my muscles. I was often stopping sets of pull-ups because of a feeling of exhaustion and tightness in my chest. Moderate amounts of cardio definitely don't hurt your gains and actually almost definitely help (the Bioneer has a good video on this), but moreover it's just a great thing to do in general. For mental health benefits, you cannot get better than proper cardio. It makes you feel amazing and just makes life in general so much easier. Also if you have poor cardiovascular health you're more likely to suffer from things like fatigue, high stress, high blood pressure and erectile dysfunction. What's the point in having a good physique if you're dealing with stuff like that? The difficulty comes in calorie tracking, which to be fair is much easier if you don't do any cardio. You just put in what you're eating. It can be pretty hard to get an accurate number for calories burned on a run. My solution to this is probably pretty stupid but it takes the pressure off. Basically, during a bulk I'm always slightly overeating. The aim is 1/2 lb a week gained but I probably go to about 3/4 by just eating a little bit more here and there. And then on Sundays (usually my rest day from strength training) I go for a run and just don't count it, I just go for 30-40 minutes and don't add it to the app. I consider this a mild form of catchup, even though I know it doesn't really work like that. Either way it keeps the cardio away from my usual training days and doesn't interrupt my schedule, whilst perhaps slightly mitigating the effects of me eating a bit too much in the week. I've also added a bit of skipping on leg days, not enough to burn substantial calories but just to get my heart going a bit and give my calf muscles a boost.
I like to do HIIT on mondays and wednesdays, steady state on sundays and lift weigths on the other days, replacing steady state with a rest day every two weeks. This routine mixes things up nicely. Sometimes I get bored with the weights and get excited for a nice HIIT workout and some days I dread the cardio and get excited to lift weights the next day. This mixed approach has had great effects on my subjective perception of my energy levels and I've been making good progress in both areas.
I've do two full body resistance resistance training workouts per week and two rigorous cardio sessions on a rower per week. I also walk in between. This has been a great routine for me.
Perfect timing. I'm a fighter so I need ilimited cardio but also want to put on some muscle. People always tells me to do just one thing at a time but I always knew I could train both things.
Look into doing exercises that focus on muscular endurance. Cardio and strength are important. But strength is no good if it wears out fast. Your cardio can be solid but that lactic acid will still build up, especially when you're grappling. Your grips will tire out.
im so impressed by this channel that i've stopped searching for things across youtube, i just go to the channel and search what i need....amazing this channel is
Hi from France. Thank you, cardio and weights is my new workout routine. 2 to 3 cardio and 2 to 3 weights cessions a week. I was not sure it was a smart move. Now I've the answer. ty 🙏
Great video! I prefer to do cardio at least once per week to support my cardiovascular health on different sessions without weightlifting 🏋️♀️ Really like your channel, its really underrated ❤️ Keep doing it🔥
Over 60% of my training is medium to hard cardio but approaching 50 I'm still making gains. If you only care about strength and hypertrophy then it's not optimal, however heart and mental health is more important which is why I'll always do cardio and weights for a longer and happier life.
I'm trying to combine lifting and training for an ultramarathon and got super confused researching what works and what doesn't. This video was so helpful, thank you!
I've been doing 5 mins sprinting for months now before every workout. I can see that my resting heart rate has lowered throughout the day, and i feel that it's actually helping me recover faster somehow. And hey, it's a great to warm the whole body before strength training
Sprinting or cardio before a workout would really decrease you’re energy to lift specially for heavy lifters. I would really recommend doing a 10 minute dynamic stretch before your workout to get properly warmed up without being out of energy. Then I would do cardio after your workout session and then you can do stretching exercises after both cardio and workout sessions if you have time.
I always finish my full body workouts (2 or 3 times a week) with a few high intensity sprints. I also practice Kung Fu 6 mornings a week. I've trained this way for many years and it certainly works for me. I'm 64 years of age and still improving :)
What do you mean you’re improving? You are more muscular than when you trained in your 20s-30s? You must be a damn monster like Ronnie or are we talking a modest build not focusing on being jacked but function which is very different from bodybuilding
I do cardio before I lift weights & it has been working well for me. I'm able to stay lean while building muscle. I've also been doing this for a long time.🙂
I can only imagine it's a little different for women though. Men get better gains and perhaps are affected by this more. Men a lso tend to push a lot more weight, and that needs more energy.
@@ub3rfr3nzy94 Women won't lose any to little muscle while in a caloric deficit or cutting phase vs a man. Alot ppl think it's because women have higher body fat percentages on average.
LISS (30-45 minutes walking on a treadmill) prior to weight training has worked well for me. It's a great warm up especially on leg day. It hasn't affected my training volume.
I play 30 minutes of basketball before weights. It keeps me in shape and I always feel nice and warmed up heading into my workout. I never have to worry about getting injured or doing warmups in the gym.
I have been lifting and road biking together for years. You have to experiment a bit to figure out how to manage volume, intensity and timing but it's not that complicated. I sprinkle upper body work throughout the week, do my bike volume at the beginning of the week and taper into low body volume at the end of the week, with some other mesocycle undulations across training blocks. One thing to consider with cardio is impact... I feel like low impact stuff like cycling, swimming, rowing etc is more conducive to cross training than running. And mentally cardio done moving through actual space is better than anything stationary.
woah, youre past 100k. nice job man you deserve it :) i cant remember if i found you early on or if you already had like 80k, its been a while. your videos always ignite my passion into optimizing fitness. thank you
My gym has a cave with a horizontal rock climbing wall off from the weight room, I Love super setting my weight training with low graded climbs, it incorporates back, grip and forearms as much as I want into any set of litterly any it's right their, at the end of the climb (30-120 seconds) its right back to weight training. If I'm at other gyms is pull ups or push ups that I'll work in as my rest for weight sets. I rest after doing a set of each, but if one set takes a long time you don't need rest for set to other exercise. So even in pure anaerobic exercises suppered together if you can string in enough that it lasts 8 minutes then that anaerobic superset WAS aerobic cardio! Basically full-body drills, the dreadful stuff you imagine in boot camp.
Nice video. I've found that 30m easy run before workout doesn't impact a session but a 1h run with some pushing myself definitely does. It took a while to adapt to it but now it's like a nice warm up. 👍
Fascinating. I'm convinced the RUclips algorithm read my mind in sending me this video, because I am currently evaluating these exact same subjects in my own exercise routines. I have tended to prioritize weight training over cardio because of the results I want to obtain; however, I realize that cardio is necessary to achieve multiple health benefits. Thus, I want to increase my cardio while maintaining my weight training. Over training is a concern (particularly at my advanced age - 68). I should note that I'm no beginner - I have been weight training for nearly 50 years and very regularly and intensely for the past 6 years.Yesterday, I experimented with doing my cardio first to see if my body would benefit from the total body warm-up I would receive. My form of cardio was 20 minutes on the elliptical machine (which does give the body a pretty thorough total body warmup effect) and then I went to training lower body (squats, leg extension/curls, weighted hyper-extensions, calf raises, etc). I enjoyed a better warm-up with less tightness in the squats, etc, but I had to dramatically reduce the overall volume of weight exercises. Today, I am pretty tired and my legs are certainly feeling the results of yesterday's session. This video has the exact information I needed but listening to it for the first time was like drinking from a fire hose. It will take a couple more views to get all the information in. I will continue to experiment with the combinations of cardio and weight training and will also revisit the research data in this video to explore any adjustments I need to make. Thanks for this valuable and informative video!
I recently started playing a boxing Vr game called Thrill of the fight and it really made me love boxing even more . I used to struggle to fight 5 minutes at high intensity and was left winded for at least an hour , now after playing for hours each week (around 30-1h every 2 days) I can now fight for much longer at higher intensitity and recover SO much more quickly . I then started getting interested in weight lifting and ive never felt this healthier in my life . Combining both is excellent ! Glad the research shows
I'm goingt to suggest using a jump rope as an alternative to running on a treadmill. With correct technique, rope jumping has much less impact since you jump lower but also use both feet at the same time, unlike running. Also the upper body is activated much more. A jump rope is also way cheaper and takes much less space for those who lift at home.
Thanks for the info! Superb channel! My experience. Been on and off of running and trekking for years. Last year I started lifting weights. First I held off the cardio because I was told the "cardio kills gains!" thing. Then I blew it off and now I do 25-35 min of steady state and/or HIIT in the treadmill, never holding off. Then I do my weights, always trying to go to failure or close to it, and to progressively overload. I've decreased my body fat percentage and increased my muscle percentage (while losing a bit of muscle mass in absolute numbers). I'm happy with the results, but it may definitely be because I'm a lifting newbie. Once I'm at my target body fat, I'll start alternating cardio and lifting days, and we'll see if the gains keep coming 💪
I have been combining cardio and weights in the same work out for years. When I was younger I felt cardio reduced my weight lifting. As I have aged and done the work outs a lot...my endurance improved and I can do cardio before or after my weight training and it has no hindrance on weight training. Sometimes cardio helps get your revved up for the lifts. However, if you don't have the endurance, then putting your cardio before weight training will be an issue, until you gain more endurance.
I have noticed that too. Sometimes I go for a bike ride and then go weight lifting 30-60 mins later, and I feel great. However, some other times I do feel it has hindered how heavy I can go. It depends on my body that day I guess
Doing cardio doesn't kill my gains, but as my muscles increase, so does the muscle density. The increase in muscle weight makes cardio harder to do. Due to that, it's easier for me to fast walk on the treadmill @ 3.0 speed/15 incline to keep/increase my cardio.
I've been doing 12 minutes of elliptical running with a 3 minute cooldown, followed by weight training for biceps, triceps, shoulder raises, pec flies, and pull downs. I can't go too hard on leg days because I have snapping hip syndrome, though I have found an exercise routine that can eventually cure it. I can focus on building leg and core strength once my hip stops clicking. Across 2 weeks I've lost 4 lbs and I've become much less winded when completing tasks. I need to lose 24 more pounds to get to my goal weight by August where I have my yearly physical to keep my pilot's medical. I've included a 15 minute daily stretch routine to increase my mobility and speed up my recovery from snapping hip syndrome as well. Hopefully I can make this work!
10:20 that may play a huge role. 11:15 yes, nutrition and recovery time+sleep will play a role. I enjoy hiking but try not to hike within 2 days of heavy leg work. If I’m stressed or sleep poorly I also cut down. I’m smaller than I was 5 years ago but I don’t get sore/injured anymore. I’m happier maintaining a smaller “package” pain free than I was when I had better muscle that I couldn’t enjoy outside the gym.
Anecdotally, HIIT circuits with strength training did well for training endurance, cardio fitness & fat burning. However, I had to reduce my weight to accommodate the shorter rest periods. So that could lower strength gains a bit. For me it’s very worth while to do every now & then. And I certainly would recommend it for those wishing to prioritize fat loss while maintaining lean muscle.
Nice video. I'm currently doing weight/resistance training every other day. On those days, I start with 10 to 15 minutes of moderate walking just to get my blood and oxygen circulating. Then during my rests between sets, I hop back on the treadmill for 2 to 3 minutes, and do from a mild to moderate pace depending on how gassed I am. Then on my non weight days, I do more intense walking (higher incline and faster pace). I try to do this twice a day on these days, once in the morning and once later on in the evening, if I can. Total will be anywhere from 40 mins. to an hour. I seem to be doing better than last time I was doing resistance training, as far as recovering/feeling less sore faster (but that could also relate some to seasonal effects. Last time I started weight resistance training was in the winter, and this time is the summer). My main goals are to lose fat, gain some muscle, and above all, be healthy. Not looking to get YUGE or the like, but looking more aesthetic would be a plus, though I know it will take awhile, as I have at least 20 to 25 lbs of fat to lose before I start looking like my younger, more fit self (I'm in my mid 40's). Aftter watching some other channels, I was a bit worried that even this small and moderate amount of cardio might interfere some with the weight training and muscle building part, but based on the research you outlined, doesn't seem very likely. Neither one is intense, but at my age and current fitness level, this is about I can and should be doing now. As it cools down towards middle of fall, I plan to throw some jogging in there (it is quite humid and hot from mid spring to early fall here). But by then, I will be more overall fit, and leaner.
I currently do 3 days/wk weights (push day, pull day, leg day), and 2-3 days/wk jogging( long slow jog/walk, 45 min stride run, tempo run). I also do fasting 3 days/wk. Have lost 45 lbs of fat and gained 5 lbs of muscle over past five months. 12 more lbs to go to get to maintenance weight!
I do kettlebell training so it is a combined cardio and strength but most people like to point and say I only do cardio. To those, I welcome you to do my cardio with me. Whatever cardio you are doing I can do.
i spend about an hour or so on the chin-dip assist machine (non-stop) doing various push pull movements. amazing cardio and gentle yet aggressive enough (sometimes i go very fast and sometimes gentle and so on). it has given me an amazing body at age 50! cardio is also nice on any seated machine where you can vary motions or angles like when you do legs on ab and adduction and so on.
In my experience your suggestions of using continuous type cardio and doing weights and cardio on seperate days for potentially better results and better recuperation , are correct. They are in my case , anyway.
I did a mile on the treadmill followed by 15 mins on the bike (3-4miles) every gym sesh for months and gained plenty muscle over the time getting new PRs on the bench to
I started doing cardio before strength training and if I have time I'll do another 15 minutes doing it before I feel like I have more energy for strength training so works for me
I have been doing this for the past 3 months switched up my training regime with less rest in between sets and more cardio focused. I’ve gottten gains but also I feel a lot fitter like I feel amazing my lung capacity has increased
The moderate levels of training described in these meta analysis sounds like the goals that most people strive for. And considering most people are after a 10-15% body-fat and simply staying healthy, it’s safe to conclude that cardio won’t affect most people’s weight training at all
among other things, this channel can teach someone how vapid the platitude "just trust the science" is --- so many caveats and ways to interpret the data, and for good reason!
Hello! Came across the channel recently and really enjoy the intricate yet not to long content! Would be really interesting to know more about oxygen intake and it's effects on hypertrophy.
I do BJJ, wrestling, and runs such as the Spartan races that have obstacles. I combine my cardio with weight lifting 1-2 times per week as I find it trains my body to perform when fatigued.
I've lifted regularly for about 3 years. For the last 1 year, I've cycle a lot. if anything, the cycling has improved my lifts, rather than things staying the same. I feel like my breathing is less taxed now and It's been particularly helpful with improving similar lower body exercises, such as lunges.
@5:00 & @8:50 he debunks his own video. So don't listen to this do more cardio after your workout crap. You just do cooldown exercises which is minimalist cardio.
I have in the past been concerned with cardio screwing up gains, but have been doing just a bit on weight training days semi regularly with good results
Priceless information, ty! I've been combining running (both long distance and sprinting HIIT) with weight training for decades, because I don't think you're truly fit and healthy unless you can run. I'm in my mid 40s and people regularly guess my age as 20-something.
I cannot always make it to the gym. This information tells me that it is not that bad to do HIIT on the rowing machine after my weight training. This will help save me time.
Been doing cardio and weight resistance training for a year now. My best advice for someone getting into this training transition is to balance out your schedule, if u feel like doing both in a single session do it gradually so u can gauge how much stress your body can withstand…injuries halts your ability to make it to the gym
I run a 5k or 10k and then do an hour of resistance training 5 times a week. As long as you work in a good recovery, you’re good to go. I’m 58 and it seems to be a manageable routine.
Excellent video! I actually enjoy both cardio and strength-training and probably twice a week I will combine and upper body strength training and a light cardio meaning and elliptical session that lasts no more than 30 minutes. On my running days I do not do any strength training. And I feel like on my lower body leg day when I put in an all-out effort I don't have any energy for cardio I also pick a day to do skill training for martial arts mainly kickboxing. Anyway great information thank you!
I do 4 minute of moderate rowing and 1 minute of intense rowing before the training. Then weight training. Afterwards I love doing a sled gauntlet where i pull the sled with a rope and then push it back on the bars. Add 20kg every repetition until its almost impossible, then take 20kg off every repetition. It absolutely kills me at the end but its so satisfying.
During your hypertrophy training if you incorporate things like rest pause, drop sets, etc you will be taxing your cardiovascular system a lot. Try doing a true 20 rep breathing barbell back squat and you'll know what I mean. Cardio doesn't has to be only on cardio machines.
I think it will always be good to add a little cardio to strength training and a little strength to cardio. Ofcourse when you want to perform at both parts, one will suffer, but in case you want maximum performance in one it will benefit greatly doing the other.
It's always tough this debate. I think cardio before weights is a given for warming up the body and raising internal blood flow and lubrication. But doing it together, before or after the workout, is largely down to what you aim to achieve. For increased fat oxidation and thus fat loss, real-world results AND that on trained individuals suggests that PWO cardio fro 30 mins can accelerate FFA from the blood and also break down stored fat.
As an endurance runner, doing 1 or 2 marathons a year, plus some shorter races sprinkled in, I've grappled with fitting weightlifting into my schedule, including work and leisure time. I've ultimately settled on the Stronglifts 5x5 workout plan because it only requires 3 days of lifting per week, on Mondays, Wednesdays, and Fridays. This works perfectly since I have speed workouts on Tuesdays and Thursdays, and my long runs are on the weekends. When I'm not training for a marathon and perhaps just preparing for shorter races, it's been relatively easy to fit in the Monday, Wednesday, and Friday sessions. However, as I increase my mileage, it becomes more challenging, and I sometimes have to sacrifice one of the lifting days. Anyway, I've been following this schedule for about a year, and I can confidently say that when I'm truly dedicated to it, my body adapts well. My speed has improved significantly. For instance, in my latest marathon, I was able to shave off 13 minutes from my previous time, which had plateaued for a few years. Weight training has also helped alleviate some tightness issues that were hindering my full training potential. Previously, I had tight hips, but incorporating squats, deadlifts, and lunges into my routine has eliminated the tightness. I'm still trying to determine if I'm losing muscle gains, particularly as I increase my mileage during training. I fell ill for a couple of weeks and experienced lingering cough and weakness for an additional few weeks in March, so my numbers were affected, and I had to reduce my weights by about 20% when I returned to the gym. It has taken me two months to catch up, and I'm almost back to my pre-illness numbers. Also, there are sometimes days I may not feel like I am performing 100% because of a workout from the previous day. To solve this for a race, I usually decrease the weights or completely skip the last couple of weightlifting sessions before the race. Nevertheless, I am curious if I can continue to make gains as long as my schedule allows it! This summer, I have a series of seven 5K races lined up, and in June, I will begin training for the Chicago Marathon, which takes place in October. That's the real challenge ahead!
It's good to hear from someone who mixes long-distance running with weight training. I'm trying to find the perfect balance because I want to have a lot of muscle while still being able to enjoy running. Right now, I plan to lift weights 2-4 times a week and do cardio once a week so I can minimize muscle loss while maintaining good heart health. I hope you're able to reach your weight training and running goals.
@@freelifejavi Since I posted this a year ago, I did reach my running goals and after 2 years of lifting weights and doing progression long runs, plus weekly intervals, I was able to decrease my marathon time from 3:30 to 3:16 to 3:12 (I could have probably ran under 3:10, but had to stop 2 minutes to loosen up my hamstrings, which I attribute to not warming up correctly at the start). But, I did lose muscle strength and had to again decrease my weights by about 20%. It also didn't help that I had a mild case of covid during the holidays, and took about 45 days off lifting as I got better, but was also travelling. It's about 8 months since the marathon and I'm finally getting back to the same weights from around this time last year. This is lifting 3 times a week and running 20 to 30 miles weekly. I don't have any distance races planned this year and might just stick to lifting 3x's a week, one longer run of 10 to 5 miles every other week, 1 interval hiit type workout (20 mins of 1 min sprints on/off) and a tempo...whether training or a 5k. Honestly, even with proper nutrition, it was hard keeping up lifting and marathon training, plus trying to have a social life with work. So I think this is the most I could do with the time I have. I also don't have kids, so don't have any real responsibilities, except work and keeping my wife happy 😁
For health, yes, a strong mix is ideal. For performance in powerlifting, I wouldn't recommend high intensity cardio. Even mild cardio is vastly beneficial, and generally easy to do.
Ever heard of PHA Peripheral Heart Action invented in the 40's and used by bodybuilder bob gajda. Alternating upper and lower body excerices and one for core . Mini cycles and no rest between excercises and small rest at end of cycle. Excellent way to incorporate cardio into your sessions.
I used to avoid cardio because I once heard Mark Rippetoe say that cardio and strength were competing adaptations and that you had to chose one or the other. Something like that anyways. I began my weight lifting journey using the Starting Strength method and therefore took just about everything he said to heart. To make a long story short, in recent times I dared to expand my horizons by mixing in some light cardio a few days a week because I felt that it was important to my overall health and wellbeing. It has not impacted my strength gains. At least not yet. It has definitely leaned out my physique but I haven’t lost any weight either and my stamina has increased greatly and I feel very good overall. I now do cardio at least 5 days a week after my weigh training, over before it. I use a large trampoline in my backyard. 15 minutes of moderate intensity jumping. Kicks my butt
I usually do about one cardio / conditioning day a week. But I have also started do 15-20min before a lifting session. Rowing, biking, running etc. I feel like it has improved my lifting substantially. I am really warmed up, my system feels ready to go and lift hard, less injuries and over all less of a dirty bulk. It only kills your gains if you're eating isnt adjusted
I typically strength train first, then run a fast mile, except on leg days. I don't typically do a ton of cardio, just shoot for a fast mile to get my heart going.
As a anecdotal evidence For years, I did lifting and cardio in the same session, and it never bother my strength and gains. What can hinder these were eating not enough calories, overtraining, and, as the vid said, doing cardio first before lifting.
What kind of cardio did you do after lifting ? Is jumping rope a good option after weightlifting ?, my gym does not have a treadmill. I would like your suggestion.
Never understood this claim. I wrestled in college and wrestlers tend to have high strength and high conditioning levels at the same time. For us, the key to managing this was a well-managed diet. If I didn't stick to my diet, either my conditioning or my strength would suffer. But, if I managed it well I could attain optimal performance in both strength and conditioning.
Cardio supports resistance training and resistance training supports cardio. It's about balancing the 2. I perform 3 HIT power lifts around 30%+ intensity and then cardio daily and I have very nice cardio adaptations , plus power gains. Just feed and rest yourself
I use to do only weight training and always felt tired. Now i do 15 to 20 mins of walking on treadmill every gyn day then weight trianing, my lifts have gone up, my recovery also, my mental happiness has gpne up, and i feel way better then ever. Always do cardio before or after workout, you will feel way better. Just do light cardio light walking at a high to moderate eleveation of treadmill.
I used to kill the tred mill, like 5 miles a day almost everyday for years and my mind worked better, I felt, as a result of running. But, now am 40, so I am lifting in circuits, keeping my heart rate up while getting sets in. Going from say deadlifts to 1/4 mile incline run, to a pulling motion, throw in shoulders then back to dead lift. I like to keep my body guessing, and yes I see results. I dont stop, I go to beat the gym up like it stole my bike.
Hey all! - Link to Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY
- Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/
Timestamps:
0:00 Intro
1:08 Part I: Origins of Cardio Killing Gains
2:33 Part II: Updated Research on Cardio & Muscle and Strength
3:35 Part III: Limitations with the Data
5:26 Part IV: HIIT vs Continuous
8:22 Part V: Advice on Combining Cardio and Resistance Training
10:23 Part VI: Summary
*All of the major sports, from elementary school to the Pros, have combined cardio and strength training since the dawn of sports!* _Can you guess how many centuries and decades of anecdotal research are available when you reflect upon the Roman, Greek, and African empires?_ *All of the ancient empires had games for warriors of armies that combined strength and cardio together!* It's crazy how people are just putting together something that's been around for thousands of years!
You wrote welcome in different languages. Consider adding Arabic. The language of large population of the world
Light weights, hi reps, low rest between sets is cardio.
Try doing BP for 20-15-12-10 reps back to back with only enough rest to allow a training partner to do each set and tell me it's not cardio.
Then do the same for incline Bench press.....good luck.
You can hear a quiet "Cardio is KILLING your gains" in the distance
Haha :)
Right! 😂
Oh it’s not silent at all
Coacg Greg
@@thenit3vision Nah he supports cardio plus lifting
If you’re a professional weight lifter then this matters. If you’re a person watching this video, then it doesn’t matter. For 99% of people watching this you have so much road ahead of you to improve cardio and muscle strength that ignoring one is only going to be holding you back from overall improvement in all ways.
Yes, rookies only need to be consistent in their whatever training. Avoid the complications that confuse you.
ive always done my cardio WITH WEIGHTS by doing all sets in one insane drop super set say what you want about it but it works for me.
john doe, That will elevate your heart rate, but it absolutely is not aerobic conditioning (aka “cardio”). It’s anaerobic conditioning. Both are important for optimal health.
Correct. These recommendations are for elite athletes. The average individual would benefit from combining cardio and resistance training into their exercise routine.
Right on the money 👊🏼👌🏼
You can have all the gains in the world, but if you huff and puff getting up a set of stairs, you got major issues.
I started doing 20 minutes of cardio after the workout consistently about one year ago. It may be due "placebo effect" but I feel my body recovery is way faster than before, and less mental fatigue also. So my lifting got better too, I think it have something to do with the cardio improvements.
Awesome stuff, thank you for sharing! There are certainly are mechanisms by which cardio can benefit recovery and even training adaptations, I'll explore this in the next video :)
@@HouseofHypertrophy lets go bro i am waiting for the new video
Or maybe you just become more trained in general and that could potentially happen even without cardio because your body become more fit for lifting in general.
Theres many factors involved on why you will recover or not for a intense stimulus. Nutrition, good sleep, less stress when not training. Listening to your body is the most important aspect of this. These studies force people who may not have recovered to train again due to the schedule. Outside of the study, if you wake up and don't feel like you have not recovered, it's not a good idea to train intensely again. You should probably take the day off and do a recovery program. Forcing yourself to train is definitely over training.
At a moderate heart rate like 110-130 your blood flow is logically increased which leads to better nutrient supply in the muscles which leads to better recovery and does not really fatigue your body.
That's why active rest days are actually a thing.
100% correct.
I have been combining weights with cardio for at least 14 years.
Never Quit.
Are you shredded?
I never understood the body builder mentality of don’t do cardio and the runner mentality of don’t run or you’ll get too bulk. I do both. I’m muscular/shredded and can runs 10k in under 45 minutes
I do about 30 min low intensity cardio after my weight training session, notice improved conditioning as well as improved recovery between sets, in addition to a whole set of other health benefits as mentioned. For people thinking it will stop you from gaining muscle, it won't. Infact it will likely indirectly help you gain more muscles (for instance increased capillar density etc). Remember, all things in moderation.
I do plan to cover data on showing cardio may benefit muscle growth next video :)
Increased capillarization is one of the key benefits that I see from doing some 'reasonable' amount of steady state (low intensity) cardio. I also do mine as part of a warmup, just lower volume as I dedicate an hour or two a week to cycling (endurance or HIIT/SIT). Having better aerobic capabilities definitely helps with lifting (overall work capacity, not getting winded in a middle of a hard set of compounds). I perceive an improvement in recovery, but I can't really quantify that easily.
You are incorrect. No human body acts differently. More lifting & less cardio will achieve more gains. If you are talking about a "cardio cooldown routine", then that's normal. If you are talking about doing a run up hill kind of cardio routine after a workout then no. So stop mixing up words if you are just doing a cooldown.
If not, you are just wrong, the science & every body builder will tell you what I'm saying.
@@CarnageJesterX The notion that no human body acts differently is simply not true, genetics (mesomorph, endomorph, ectomorph bodies and their variances) plays a huge role in how an individual body responds to stimulus and nutrition. I specificlly require more then LISS and cardio cool downs as you say. I've been body building, powerlifting, wheight training for 35 years and am one naturally short and stocky dude that bulks up without even trying. I even stopped pushing higher numbers because it doesn't take much for me to bulk at all. And struggle to tie my shoes in no time. Mountain biking, cycling, yes running up hills at the local forest preserve, and HITT are all a part of my training regimen. For the hardgainers out there I'd agree with your assesment, but there are plenty of variances in that category too.
I think the cardio has to help, simply because it’s sustained blood flow that carries oxygen and nutrients that you wouldn’t get if you stopped lifting. When I ride the spin bike for an hour at a heart rate of 120 without lifting weights before, I go look in the mirror and all my muscles are pumped. If nothing else it has to help with recovery.
The other day I did a 11 mile hike/ run up and down Mt Graham, 3500’ of elevation gain, did it in 4 hours 40 minutes. If you have done this kind of work you know this is not easy, sustained heart rate of 120 or more the whole time. My legs were smoked for days, day 3 was the worst, day 5 wasn’t a lot better but I did a 40 minute bike ride and felt great, day 6, zero pain. Next big hike/ run I do I’m going to try the recovery ride sooner to help reduce the pain and see how much it helps.
Cardio protects your heart, so you should always find time for it. 30-45min of walking at a slight incline for me after every workout. On my rest day (Sunday) I'll go for a mile and half run or sometimes 10k runs. Then back to strength training Mon-Fri. Seems to work for me.
A mile and a half or 10km…..just let the imperial bullshit go
mile and a half or 10k, interesting
You do a 10k on your REST day?????
@@zackshields1419that is called active recovery
Lift and cardio every work out. Also add stretching honestly think this the most important. Helps my mental tremendously
Don't forget about low intensity "excercise" like walking. It's has also huge health benefits, and since it's low intensity you can, and should, do it every single day. It's important that it's *low* intesity though, so no "power walking" (that is a jogging alternative). The more you walk the better, but split the walking into several shorter walks, instead of a 2 hour long one, to avoid fatigue.
I walk about 5 miles a day at work, thinking about getting a desk job. Not sure how this will work out.
@Swole MF you're gonna gain some weight. Same thing happened to em I worked a hectic labor job then went to a driving job.
Low intensity is great on recovery days and rest days.
@@truthseeker7322 every day if the intensity is low enough, but, yes, recovery is increased too.
Why no power walking?
I find doing cardio before work, and strength training right after, to be the best combo for me.
It's better to do the reverse
same working out in the morning feels too taxing
Running in the morning always makes me feel good
I always did it, even before RUclips, scientific papers reading….and it always worked well.
The old and simple things always works.
I've just started cardio again after about a year of neglecting it. It used to be my favourite thing but after going through a breakup and becoming a bit obsessed with having a good physique I put it on the back burner a bit. Part of the reason I've now started again was because I noticed that whilst lifting or doing callisthenics my heart would get tired before my muscles. I was often stopping sets of pull-ups because of a feeling of exhaustion and tightness in my chest.
Moderate amounts of cardio definitely don't hurt your gains and actually almost definitely help (the Bioneer has a good video on this), but moreover it's just a great thing to do in general. For mental health benefits, you cannot get better than proper cardio. It makes you feel amazing and just makes life in general so much easier. Also if you have poor cardiovascular health you're more likely to suffer from things like fatigue, high stress, high blood pressure and erectile dysfunction. What's the point in having a good physique if you're dealing with stuff like that?
The difficulty comes in calorie tracking, which to be fair is much easier if you don't do any cardio. You just put in what you're eating. It can be pretty hard to get an accurate number for calories burned on a run. My solution to this is probably pretty stupid but it takes the pressure off. Basically, during a bulk I'm always slightly overeating. The aim is 1/2 lb a week gained but I probably go to about 3/4 by just eating a little bit more here and there. And then on Sundays (usually my rest day from strength training) I go for a run and just don't count it, I just go for 30-40 minutes and don't add it to the app. I consider this a mild form of catchup, even though I know it doesn't really work like that. Either way it keeps the cardio away from my usual training days and doesn't interrupt my schedule, whilst perhaps slightly mitigating the effects of me eating a bit too much in the week.
I've also added a bit of skipping on leg days, not enough to burn substantial calories but just to get my heart going a bit and give my calf muscles a boost.
Great comment dude, thank you for this. I agree with what you've said and it's always awesome to hear your experience :)
I like to do HIIT on mondays and wednesdays, steady state on sundays and lift weigths on the other days, replacing steady state with a rest day every two weeks. This routine mixes things up nicely. Sometimes I get bored with the weights and get excited for a nice HIIT workout and some days I dread the cardio and get excited to lift weights the next day.
This mixed approach has had great effects on my subjective perception of my energy levels and I've been making good progress in both areas.
I've do two full body resistance resistance training workouts per week and two rigorous cardio sessions on a rower per week. I also walk in between. This has been a great routine for me.
Perfect timing. I'm a fighter so I need ilimited cardio but also want to put on some muscle. People always tells me to do just one thing at a time but I always knew I could train both things.
:)
Look into doing exercises that focus on muscular endurance. Cardio and strength are important. But strength is no good if it wears out fast. Your cardio can be solid but that lactic acid will still build up, especially when you're grappling. Your grips will tire out.
im so impressed by this channel that i've stopped searching for things across youtube, i just go to the channel and search what i need....amazing this channel is
Wow, thank you for those kinds words, I truly appreciate that!
Love the way you feel after doing weight training and running in one day. Just so light and clear.
Hi from France. Thank you, cardio and weights is my new workout routine. 2 to 3 cardio and 2 to 3 weights cessions a week. I was not sure it was a smart move. Now I've the answer. ty 🙏
Great video! I prefer to do cardio at least once per week to support my cardiovascular health on different sessions without weightlifting 🏋️♀️ Really like your channel, its really underrated ❤️ Keep doing it🔥
Once a week is not enough mate
@@truthseeker7322 é o jogo amador de futebol com os amigos tomando cerveja e comendo carne hahaha
@@truthseeker7322
Thats exactly what i was thinking lmao
Once a week is almost the same as not doing it at all...
Well, it depends. If that one cardio session is. 3h bike ride mostly in zone 2 with some intervals, it’s more than enough
Over 60% of my training is medium to hard cardio but approaching 50 I'm still making gains. If you only care about strength and hypertrophy then it's not optimal, however heart and mental health is more important which is why I'll always do cardio and weights for a longer and happier life.
I'm trying to combine lifting and training for an ultramarathon and got super confused researching what works and what doesn't. This video was so helpful, thank you!
This is awesome to hear, good luck with the ultramarathon, I'm sure you'll do great!
I've been doing 5 mins sprinting for months now before every workout. I can see that my resting heart rate has lowered throughout the day, and i feel that it's actually helping me recover faster somehow. And hey, it's a great to warm the whole body before strength training
Damn I'd be scared to start a warm up with sprinting. I just do 10 mins where I g ofrom very slow to quite fast.
Sprinting or cardio before a workout would really decrease you’re energy to lift specially for heavy lifters. I would really recommend doing a 10 minute dynamic stretch before your workout to get properly warmed up without being out of energy. Then I would do cardio after your workout session and then you can do stretching exercises after both cardio and workout sessions if you have time.
Are not enough even 2 session of cardio par week to obtain decent cardiovascular gains
I always do 15-30 min paced cardio before my workout, usually on the seated bike. Helps to transition to warm-up to exercise.
I do that too
I always finish my full body workouts (2 or 3 times a week) with a few high intensity sprints. I also practice Kung Fu 6 mornings a week. I've trained this way for many years and it certainly works for me. I'm 64 years of age and still improving :)
Really nice to hear, I wish you continued improvement :)
What do you mean you’re improving? You are more muscular than when you trained in your 20s-30s? You must be a damn monster like Ronnie or are we talking a modest build not focusing on being jacked but function which is very different from bodybuilding
I do cardio before I lift weights & it has been working well for me. I'm able to stay lean while building muscle. I've also been doing this for a long time.🙂
Same.
@@Joshpower57 That's great!
I can only imagine it's a little different for women though. Men get better gains and perhaps are affected by this more. Men a lso tend to push a lot more weight, and that needs more energy.
@@ub3rfr3nzy94 Women won't lose any to little muscle while in a caloric deficit or cutting phase vs a man. Alot ppl think it's because women have higher body fat percentages on average.
You should try to do cardio after if you haven't already. Whenever I do cardio first I perform much worse in the gym
LISS (30-45 minutes walking on a treadmill) prior to weight training has worked well for me. It's a great warm up especially on leg day. It hasn't affected my training volume.
Awesome stuff, thank you for sharing!
I play 30 minutes of basketball before weights. It keeps me in shape and I always feel nice and warmed up heading into my workout. I never have to worry about getting injured or doing warmups in the gym.
Just in time for me adding cardio to my programming
Haha, great to hear, thank you for checking out the videos!
I have been lifting and road biking together for years. You have to experiment a bit to figure out how to manage volume, intensity and timing but it's not that complicated. I sprinkle upper body work throughout the week, do my bike volume at the beginning of the week and taper into low body volume at the end of the week, with some other mesocycle undulations across training blocks.
One thing to consider with cardio is impact... I feel like low impact stuff like cycling, swimming, rowing etc is more conducive to cross training than running. And mentally cardio done moving through actual space is better than anything stationary.
Thank you for sharing, really interesting to read :)
Thanks a lot for the information. This was exactly what I was searching for but better.
woah, youre past 100k. nice job man you deserve it :) i cant remember if i found you early on or if you already had like 80k, its been a while. your videos always ignite my passion into optimizing fitness. thank you
Adding conditioning work into my sessions has helped a ton. Giant sets are king!
Awesome to hear that dude!
My gym has a cave with a horizontal rock climbing wall off from the weight room, I Love super setting my weight training with low graded climbs, it incorporates back, grip and forearms as much as I want into any set of litterly any it's right their, at the end of the climb (30-120 seconds) its right back to weight training.
If I'm at other gyms is pull ups or push ups that I'll work in as my rest for weight sets.
I rest after doing a set of each, but if one set takes a long time you don't need rest for set to other exercise. So even in pure anaerobic exercises suppered together if you can string in enough that it lasts 8 minutes then that anaerobic superset WAS aerobic cardio! Basically full-body drills, the dreadful stuff you imagine in boot camp.
Can you please make a video on the science behind bulk/cut cycles?
Are the necessary? Optimal? Alternatives, and their effectiveness?
Nice video. I've found that 30m easy run before workout doesn't impact a session but a 1h run with some pushing myself definitely does. It took a while to adapt to it but now it's like a nice warm up. 👍
Awesome stuff, I wish you continued progress 🙏
Fascinating. I'm convinced the RUclips algorithm read my mind in sending me this video, because I am currently evaluating these exact same subjects in my own exercise routines.
I have tended to prioritize weight training over cardio because of the results I want to obtain; however, I realize that cardio is necessary to achieve multiple health benefits. Thus, I want to increase my cardio while maintaining my weight training. Over training is a concern (particularly at my advanced age - 68). I should note that I'm no beginner - I have been weight training for nearly 50 years and very regularly and intensely for the past 6 years.Yesterday, I experimented with doing my cardio first to see if my body would benefit from the total body warm-up I would receive. My form of cardio was 20 minutes on the elliptical machine (which does give the body a pretty thorough total body warmup effect) and then I went to training lower body (squats, leg extension/curls, weighted hyper-extensions, calf raises, etc). I enjoyed a better warm-up with less tightness in the squats, etc, but I had to dramatically reduce the overall volume of weight exercises.
Today, I am pretty tired and my legs are certainly feeling the results of yesterday's session.
This video has the exact information I needed but listening to it for the first time was like drinking from a fire hose. It will take a couple more views to get all the information in.
I will continue to experiment with the combinations of cardio and weight training and will also revisit the research data in this video to explore any adjustments I need to make.
Thanks for this valuable and informative video!
I recently learned this, and am making the best gains of my life.
I recently started playing a boxing Vr game called Thrill of the fight and it really made me love boxing even more . I used to struggle to fight 5 minutes at high intensity and was left winded for at least an hour , now after playing for hours each week (around 30-1h every 2 days) I can now fight for much longer at higher intensitity and recover SO much more quickly . I then started getting interested in weight lifting and ive never felt this healthier in my life . Combining both is excellent ! Glad the research shows
I alternate between a) Powerlifting the big lifts and b) HIIT +(arm+calves) 3x / week. It just works. I'm trying to get in shape and stay healthy.
I'm goingt to suggest using a jump rope as an alternative to running on a treadmill. With correct technique, rope jumping has much less impact since you jump lower but also use both feet at the same time, unlike running. Also the upper body is activated much more. A jump rope is also way cheaper and takes much less space for those who lift at home.
Thanks! Enjoying this while doing cardio before resistance training. 😁
Haha, awesome, hope you had the training was great overall :)
Thanks for the info! Superb channel!
My experience. Been on and off of running and trekking for years. Last year I started lifting weights. First I held off the cardio because I was told the "cardio kills gains!" thing. Then I blew it off and now I do 25-35 min of steady state and/or HIIT in the treadmill, never holding off. Then I do my weights, always trying to go to failure or close to it, and to progressively overload. I've decreased my body fat percentage and increased my muscle percentage (while losing a bit of muscle mass in absolute numbers).
I'm happy with the results, but it may definitely be because I'm a lifting newbie. Once I'm at my target body fat, I'll start alternating cardio and lifting days, and we'll see if the gains keep coming 💪
Awesome stuff, I wish you continued gains!
Respect for putting the promotion at the very end of the video
I have been combining cardio and weights in the same work out for years. When I was younger I felt cardio reduced my weight lifting. As I have aged and done the work outs a lot...my endurance improved and I can do cardio before or after my weight training and it has no hindrance on weight training. Sometimes cardio helps get your revved up for the lifts. However, if you don't have the endurance, then putting your cardio before weight training will be an issue, until you gain more endurance.
Interesting to hear that, thank you for sharing!
I also do cardio before I lift weights, it has been doing really well for me. I also lift weights 3 days a week.
I have noticed that too. Sometimes I go for a bike ride and then go weight lifting 30-60 mins later, and I feel great. However, some other times I do feel it has hindered how heavy I can go. It depends on my body that day I guess
Doing cardio doesn't kill my gains, but as my muscles increase, so does the muscle density. The increase in muscle weight makes cardio harder to do. Due to that, it's easier for me to fast walk on the treadmill @ 3.0 speed/15 incline to keep/increase my cardio.
Awesome, thank you for sharing!
I've been doing 12 minutes of elliptical running with a 3 minute cooldown, followed by weight training for biceps, triceps, shoulder raises, pec flies, and pull downs. I can't go too hard on leg days because I have snapping hip syndrome, though I have found an exercise routine that can eventually cure it. I can focus on building leg and core strength once my hip stops clicking. Across 2 weeks I've lost 4 lbs and I've become much less winded when completing tasks. I need to lose 24 more pounds to get to my goal weight by August where I have my yearly physical to keep my pilot's medical. I've included a 15 minute daily stretch routine to increase my mobility and speed up my recovery from snapping hip syndrome as well. Hopefully I can make this work!
The quality of information on this channel compared to the current active fitness channels is mind-blowing.
Thank you my friend, that's very kind of you!
10:20 that may play a huge role.
11:15 yes, nutrition and recovery time+sleep will play a role.
I enjoy hiking but try not to hike within 2 days of heavy leg work. If I’m stressed or sleep poorly I also cut down. I’m smaller than I was 5 years ago but I don’t get sore/injured anymore. I’m happier maintaining a smaller “package” pain free than I was when I had better muscle that I couldn’t enjoy outside the gym.
Anecdotally, HIIT circuits with strength training did well for training endurance, cardio fitness & fat burning. However, I had to reduce my weight to accommodate the shorter rest periods. So that could lower strength gains a bit. For me it’s very worth while to do every now & then. And I certainly would recommend it for those wishing to prioritize fat loss while maintaining lean muscle.
Nice video. I'm currently doing weight/resistance training every other day. On those days, I start with 10 to 15 minutes of moderate walking just to get my blood and oxygen circulating. Then during my rests between sets, I hop back on the treadmill for 2 to 3 minutes, and do from a mild to moderate pace depending on how gassed I am.
Then on my non weight days, I do more intense walking (higher incline and faster pace). I try to do this twice a day on these days, once in the morning and once later on in the evening, if I can. Total will be anywhere from 40 mins. to an hour.
I seem to be doing better than last time I was doing resistance training, as far as recovering/feeling less sore faster (but that could also relate some to seasonal effects. Last time I started weight resistance training was in the winter, and this time is the summer).
My main goals are to lose fat, gain some muscle, and above all, be healthy. Not looking to get YUGE or the like, but looking more aesthetic would be a plus, though I know it will take awhile, as I have at least 20 to 25 lbs of fat to lose before I start looking like my younger, more fit self (I'm in my mid 40's).
Aftter watching some other channels, I was a bit worried that even this small and moderate amount of cardio might interfere some with the weight training and muscle building part, but based on the research you outlined, doesn't seem very likely. Neither one is intense, but at my age and current fitness level, this is about I can and should be doing now. As it cools down towards middle of fall, I plan to throw some jogging in there (it is quite humid and hot from mid spring to early fall here). But by then, I will be more overall fit, and leaner.
I currently do 3 days/wk weights (push day, pull day, leg day), and 2-3 days/wk jogging( long slow jog/walk, 45 min stride run, tempo run). I also do fasting 3 days/wk. Have lost 45 lbs of fat and gained 5 lbs of muscle over past five months. 12 more lbs to go to get to maintenance weight!
Wow so you lost pure fat and gained muscle
many lifters encourage active recovery and I've found that moderate cardio on days between lifts are the perfect example of that
I do kettlebell training so it is a combined cardio and strength but most people like to point and say I only do cardio.
To those, I welcome you to do my cardio with me.
Whatever cardio you are doing I can do.
i spend about an hour or so on the chin-dip assist machine (non-stop) doing various push pull movements. amazing cardio and gentle yet aggressive enough (sometimes i go very fast and sometimes gentle and so on). it has given me an amazing body at age 50! cardio is also nice on any seated machine where you can vary motions or angles like when you do legs on ab and adduction and so on.
In my 3 year experience of weight lifting & strength training, I have always found cardio comes out on top in day to day life.
In my experience your suggestions of using continuous type cardio and doing weights and cardio on seperate days for potentially better results and better recuperation , are correct. They are in my case , anyway.
Great to hear :)
This was a great video. Production was onnpoint and grest voice. Just subbed
I did a mile on the treadmill followed by 15 mins on the bike (3-4miles) every gym sesh for months and gained plenty muscle over the time getting new PRs on the bench to
I started doing cardio before strength training and if I have time I'll do another 15 minutes doing it before I feel like I have more energy for strength training so works for me
I have been doing this for the past 3 months switched up my training regime with less rest in between sets and more cardio focused. I’ve gottten gains but also I feel a lot fitter like I feel amazing my lung capacity has increased
Interesting to hear that, thank you for sharing :)
I always do Cardio (treadmill & stationary bike) on Leg Day. Never kill my gains 🦵🦵 I do Cardio right after the weight training session.
Awesome stuff, wish you continued gainz!
@@HouseofHypertrophy Amen! Thank you, yoo too Bro 💪💪💪
same. If anything, my gains are improving because due to regular cardio I can make my weightlifting sessions more intensive.
@@gricius Exactly 👍 Cardio actually increase our endurance in Weight Training session 😃
The moderate levels of training described in these meta analysis sounds like the goals that most people strive for. And considering most people are after a 10-15% body-fat and simply staying healthy, it’s safe to conclude that cardio won’t affect most people’s weight training at all
Been doing 2k rowing before and after my weight sessions. I find it helps with recovery.
among other things, this channel can teach someone how vapid the platitude "just trust the science" is --- so many caveats and ways to interpret the data, and for good reason!
Hello! Came across the channel recently and really enjoy the intricate yet not to long content! Would be really interesting to know more about oxygen intake and it's effects on hypertrophy.
Thank you my friend, what do you precisely mean by oxygen intake?
I do BJJ, wrestling, and runs such as the Spartan races that have obstacles. I combine my cardio with weight lifting 1-2 times per week as I find it trains my body to perform when fatigued.
I've lifted regularly for about 3 years. For the last 1 year, I've cycle a lot. if anything, the cycling has improved my lifts, rather than things staying the same. I feel like my breathing is less taxed now and It's been particularly helpful with improving similar lower body exercises, such as lunges.
Every time I question something about my workout, you always make the perfect video for it. This channel is so underrated
Haha, thanks dude :)
@5:00 & @8:50 he debunks his own video. So don't listen to this do more cardio after your workout crap. You just do cooldown exercises which is minimalist cardio.
I have in the past been concerned with cardio screwing up gains, but have been doing just a bit on weight training days semi regularly with good results
Great to hear that, I wish you continued progress :)
Priceless information, ty!
I've been combining running (both long distance and sprinting HIIT) with weight training for decades, because I don't think you're truly fit and healthy unless you can run.
I'm in my mid 40s and people regularly guess my age as 20-something.
This really cool to hear, thank you for sharing!
I cannot always make it to the gym. This information tells me that it is not that bad to do HIIT on the rowing machine after my weight training. This will help save me time.
My favourite RUclipsr in the entire world house of hypertrophy
That's very kind of you dude, thank you :)
Been doing cardio and weight resistance training for a year now. My best advice for someone getting into this training transition is to balance out your schedule, if u feel like doing both in a single session do it gradually so u can gauge how much stress your body can withstand…injuries halts your ability to make it to the gym
I run a 5k or 10k and then do an hour of resistance training 5 times a week. As long as you work in a good recovery, you’re good to go. I’m 58 and it seems to be a manageable routine.
Adding cardio several times a week transformed my body and made me look much better.
Excellent video! I actually enjoy both cardio and strength-training and probably twice a week I will combine and upper body strength training and a light cardio meaning and elliptical session that lasts no more than 30 minutes. On my running days I do not do any strength training. And I feel like on my lower body leg day when I put in an all-out effort I don't have any energy for cardio I also pick a day to do skill training for martial arts mainly kickboxing. Anyway great information thank you!
Awesome stuff, thank you! I wish you continued progression!
I been doing the hybrid style for some time now and I enjoy it.
Love your work my guy 🙏🏼💪🏼👏🏼
Thank you dude!
I do 4 minute of moderate rowing and 1 minute of intense rowing before the training. Then weight training.
Afterwards I love doing a sled gauntlet where i pull the sled with a rope and then push it back on the bars. Add 20kg every repetition until its almost impossible, then take 20kg off every repetition. It absolutely kills me at the end but its so satisfying.
During your hypertrophy training if you incorporate things like rest pause, drop sets, etc you will be taxing your cardiovascular system a lot. Try doing a true 20 rep breathing barbell back squat and you'll know what I mean. Cardio doesn't has to be only on cardio machines.
I think it will always be good to add a little cardio to strength training and a little strength to cardio. Ofcourse when you want to perform at both parts, one will suffer, but in case you want maximum performance in one it will benefit greatly doing the other.
It's always tough this debate. I think cardio before weights is a given for warming up the body and raising internal blood flow and lubrication. But doing it together, before or after the workout, is largely down to what you aim to achieve. For increased fat oxidation and thus fat loss, real-world results AND that on trained individuals suggests that PWO cardio fro 30 mins can accelerate FFA from the blood and also break down stored fat.
What does the 'P' in your 'PWO' stand for?
@@jaybeebee9288 In this case it was "Post"
As an endurance runner, doing 1 or 2 marathons a year, plus some shorter races sprinkled in, I've grappled with fitting weightlifting into my schedule, including work and leisure time.
I've ultimately settled on the Stronglifts 5x5 workout plan because it only requires 3 days of lifting per week, on Mondays, Wednesdays, and Fridays. This works perfectly since I have speed workouts on Tuesdays and Thursdays, and my long runs are on the weekends.
When I'm not training for a marathon and perhaps just preparing for shorter races, it's been relatively easy to fit in the Monday, Wednesday, and Friday sessions. However, as I increase my mileage, it becomes more challenging, and I sometimes have to sacrifice one of the lifting days.
Anyway, I've been following this schedule for about a year, and I can confidently say that when I'm truly dedicated to it, my body adapts well. My speed has improved significantly. For instance, in my latest marathon, I was able to shave off 13 minutes from my previous time, which had plateaued for a few years.
Weight training has also helped alleviate some tightness issues that were hindering my full training potential. Previously, I had tight hips, but incorporating squats, deadlifts, and lunges into my routine has eliminated the tightness.
I'm still trying to determine if I'm losing muscle gains, particularly as I increase my mileage during training. I fell ill for a couple of weeks and experienced lingering cough and weakness for an additional few weeks in March, so my numbers were affected, and I had to reduce my weights by about 20% when I returned to the gym. It has taken me two months to catch up, and I'm almost back to my pre-illness numbers.
Also, there are sometimes days I may not feel like I am performing 100% because of a workout from the previous day. To solve this for a race, I usually decrease the weights or completely skip the last couple of weightlifting sessions before the race.
Nevertheless, I am curious if I can continue to make gains as long as my schedule allows it! This summer, I have a series of seven 5K races lined up, and in June, I will begin training for the Chicago Marathon, which takes place in October. That's the real challenge ahead!
It's good to hear from someone who mixes long-distance running with weight training. I'm trying to find the perfect balance because I want to have a lot of muscle while still being able to enjoy running. Right now, I plan to lift weights 2-4 times a week and do cardio once a week so I can minimize muscle loss while maintaining good heart health. I hope you're able to reach your weight training and running goals.
@@freelifejavi Since I posted this a year ago, I did reach my running goals and after 2 years of lifting weights and doing progression long runs, plus weekly intervals, I was able to decrease my marathon time from 3:30 to 3:16 to 3:12 (I could have probably ran under 3:10, but had to stop 2 minutes to loosen up my hamstrings, which I attribute to not warming up correctly at the start).
But, I did lose muscle strength and had to again decrease my weights by about 20%. It also didn't help that I had a mild case of covid during the holidays, and took about 45 days off lifting as I got better, but was also travelling.
It's about 8 months since the marathon and I'm finally getting back to the same weights from around this time last year. This is lifting 3 times a week and running 20 to 30 miles weekly.
I don't have any distance races planned this year and might just stick to lifting 3x's a week, one longer run of 10 to 5 miles every other week, 1 interval hiit type workout (20 mins of 1 min sprints on/off) and a tempo...whether training or a 5k.
Honestly, even with proper nutrition, it was hard keeping up lifting and marathon training, plus trying to have a social life with work. So I think this is the most I could do with the time I have. I also don't have kids, so don't have any real responsibilities, except work and keeping my wife happy 😁
The thing is that I do cardio not to lose fat but to strengthen my cardio vascular system..... After your heart is the most important muscle
For health, yes, a strong mix is ideal. For performance in powerlifting, I wouldn't recommend high intensity cardio. Even mild cardio is vastly beneficial, and generally easy to do.
Ever heard of PHA Peripheral Heart Action invented in the 40's and used by bodybuilder bob gajda. Alternating upper and lower body excerices and one for core . Mini cycles and no rest between excercises and small rest at end of cycle. Excellent way to incorporate cardio into your sessions.
Awesome video!!!
Just did my spin session this morning now onto my afternoon split squats fearlessly!
Awesome, hope you enjoyed those split squats!
@@HouseofHypertrophy I enjoyed more the knowledge now knowing that my cardio wouldn't interrupt them !👍
You should do a video talking about Patrick O’Shea and IWT which combined strength training with cardio.
I used to avoid cardio because I once heard Mark Rippetoe say that cardio and strength were competing adaptations and that you had to chose one or the other. Something like that anyways.
I began my weight lifting journey using the Starting Strength method and therefore took just about everything he said to heart.
To make a long story short, in recent times I dared to expand my horizons by mixing in some light cardio a few days a week because I felt that it was important to my overall health and wellbeing.
It has not impacted my strength gains. At least not yet. It has definitely leaned out my physique but I haven’t lost any weight either and my stamina has increased greatly and I feel very good overall.
I now do cardio at least 5 days a week after my weigh training, over before it. I use a large trampoline in my backyard. 15 minutes of moderate intensity jumping. Kicks my butt
I usually do about one cardio / conditioning day a week.
But I have also started do 15-20min before a lifting session. Rowing, biking, running etc.
I feel like it has improved my lifting substantially. I am really warmed up, my system feels ready to go and lift hard, less injuries and over all less of a dirty bulk.
It only kills your gains if you're eating isnt adjusted
Awesome stuff, I wish you continued gains!
@@HouseofHypertrophy thanks dude. Keep up the great content!
I typically strength train first, then run a fast mile, except on leg days. I don't typically do a ton of cardio, just shoot for a fast mile to get my heart going.
As a anecdotal evidence
For years, I did lifting and cardio in the same session, and it never bother my strength and gains. What can hinder these were eating not enough calories, overtraining, and, as the vid said, doing cardio first before lifting.
Awesome to hear this, I wish you continued gains!
What kind of cardio did you do after lifting ? Is jumping rope a good option after weightlifting ?, my gym does not have a treadmill. I would like your suggestion.
Squats are so good at working your cardiac system, they can very well be called cardio excercises
Excellent analysis, for me oly lifting makes me feel the same way as HIIT when performed low intensity/high volume.
Very interesting!
Never understood this claim. I wrestled in college and wrestlers tend to have high strength and high conditioning levels at the same time. For us, the key to managing this was a well-managed diet. If I didn't stick to my diet, either my conditioning or my strength would suffer. But, if I managed it well I could attain optimal performance in both strength and conditioning.
Cardio supports resistance training and resistance training supports cardio.
It's about balancing the 2.
I perform 3 HIT power lifts around 30%+ intensity and then cardio daily and I have very nice cardio adaptations , plus power gains.
Just feed and rest yourself
Very interesting, thank you for sharing!
@House of Hypertrophy you are welcome house, thank you for the content and the opportunity to learn and collaborate
What an awesome video!
I can see a little spoiler from the title to the future ; )
Haha, thank you my friend!
I use to do only weight training and always felt tired.
Now i do 15 to 20 mins of walking on treadmill every gyn day then weight trianing, my lifts have gone up, my recovery also, my mental happiness has gpne up, and i feel way better then ever. Always do cardio before or after workout, you will feel way better. Just do light cardio light walking at a high to moderate eleveation of treadmill.
I used to kill the tred mill, like 5 miles a day almost everyday for years and my mind worked better, I felt, as a result of running. But, now am 40, so I am lifting in circuits, keeping my heart rate up while getting sets in. Going from say deadlifts to 1/4 mile incline run, to a pulling motion, throw in shoulders then back to dead lift. I like to keep my body guessing, and yes I see results. I dont stop, I go to beat the gym up like it stole my bike.