@@MidwestHillbillyhe actually has pretty solid advice for every stage in your lifting journey, watch some of his videos and you’ll understand what i mean
It's not a good analogy. Because in this case is not an unhealthy behavior trying to cancel out another one. On the contrary, one might lose speed in the anabolic process, but it won't be totally canceled, and the person will get brain benefits from the cardio that are not so intense with resistance training.
@@scottcampbell1635 A hangover is not alcohol withdrawal, a hangover is the chemicals that your liver produces when it breaks apart the alcohol poisoning you and making you sick. That's why the hangover leaves once thode chemicals are out of your body and why taking minerals helps with hangovers.
Here’s how to get better recovery: say you wake up after 6-7 hours of sleep. Rub one out like a man, get sleepy as hell from it, then get an extra 2 hours sleep right then and there. Wake up for real feeling refreshed. Extra sleep counts for a ton of recovery.
You have to remember that training for hypertrophy and training for athleticism are WILDLY different, and are frequently, at higher levels, diametrically opposed to one another. Dr mike always takes the route of advising toward hypertrophy, against athleticism.
Dr Mike doesn’t advertise against athleticism, he’s very clear that his focus is hypertrophy and says multiple times through all his videos where it’s applicable that they are directed towards people that just want to be as jacked and lean as possible. If you’re an athlete and don’t see significant gains from doing things the “Dr Mike way” it would be because you don’t actually pay attention to what he says. Not to mention that he has videos that specifically address athleticism and frequently makes mention of how you should change strategies if you have goals other than maximizing hypertrophy
If people trained more like powerlifters, body builders, weightlifters , and sprinters and combined them all with the skill that they are most importantly training for then they would get insane results towards athleticism. Isaiah Rivera is a prime example of this, he has a 52 inch approach jump
I would do a cardio after a tough legsession. However, NOT for muscle growth but instead as a means to "explore" the area/space near peak-strength. Now, of course, the aim of my training is to "maximize" functionality. I'm not aiming to become bigger. ⚖️ Ultimately, it's all about finding the right balance for your goals. ⚖️
Delayed onset muscle soreness is delayed onset muscle soreness. It triggers same mechanisms whether you’re training for athletic performance or for hyperthrophy.
If youre active then its not "cardio" - just means you stayed active in which youre right, its totally fine. In my sports circle we refer to cardio as anything that impacts cardiovascular systems significantly enough to trigger a hypertrophic response of your cardiovascular abilities. Anything that doesnt stimulate your cardiovascular systems (enough) isnt considered cardio.
@@trexanuslot9570 haha bro I just imagined all the people who thought they couldn't walk and they're all just standing there for days getting cold and hungry
Three shorts of those guy talking and it’s nothing but quality, sound advice that you can’t just pull from some random site. This is wisdom from experience and I love it.
Cardio isn’t recovery- it’s just good to do because it makes you healthier, and if you’re healthier you’ll train better. Maintaining a healthy heart is worth a little added fatigue
@@BGeezy4sheezy Cardiovascular adaptations occur very quickly, some within hours of the session. If your intensity is managed appropriately you shouldn't feel fatigue from cardio.
He’s saying specifically don’t do it after lifting because it’s cutting off the signal for your muscle to grow. Just split up cardio and lifting to different parts of the day.
You missed the entire logic behind this post. I bet you're the kind of person that loves to hear the sound of your own voice and has to get in the last word.
i've always used active recovery but you need to go about it in the right way, it's purely a movement thing there shouldn't be any muscle fatigue or significant energy being put into it. the point is to gently stretch and loosen up the muscles, it's good for avoiding injury and can take the edge off of the pain
Sure but that doesn’t actually recover the muscle damage faster. It may increase mobility but it doesn’t decrease healing time to the actual muscle damage
@@alexb904 no but it's not supposed to, and that doesn't mean it's not useful. especially if you're new to working out the recovery can be a b*tch and it's easy to go crazy and get injured
@@orppranator5230 it's not the same as stretching though, and stretches are something you can maybe do a little before your workout and definitely don't want to do afterwards
I studied kinesiology and nutrition for 6 years in college, been studying it collectively for 25 years. This is one of the best influencers I’ve seen on social media ever. His advice is all accurate 💯 Edit - a bunch of clowns getting all butt hurt because I called Mike the doctor in influencer. Just an FYI I employee six doctors at one of my practices two of those doctors have pretty big TikTok following’s and when they are online, they are influencing and inspiring people. I look at their videos, and I would call them an influencer. When they are in my practice working with people we referred to them as doctors. Good Lord people are funny Online. A bunch of children who just started their first month in the gym getting butt hurt about technicalities. At the end of the day, I love this channel, Mike inspired me to get back into bodybuilding and jujutsu at 36 years old and that’s all that matters.
@robotoguts3165 yeah seriously it drives me nuts people are like wow this influencer knows shit one hes not an influencer and two hes a dr and was teaching at a school. his wife is also the team physician for the usa figureskating team.
That's what i would imagine he's saying. It seems like, from his words, that the actual process of "upgrading" doesn't necessarily happen too much. What more seems to happen is they just recover. the damage is healed and that's it.
It will not impact your results in the slightest if you do light cardio after weight training. Don’t let this scare you out of taking care of your heart
@@BUFFALO_cougar_slayer I think ideally you do your cardio hours before you do your strength training. I walk hills at lunch and strength train after work, and it seems to work well for me
I just do very light cardio after leg day for about 10 minutes to get some of the lactic acid out of my quads. Gets fresh blood in there, loosens 'em up a bit, and makes it easier to stretch.
@@robinc.9845 I suppose it's worth defining "cardio" in the context of recovery. I'm talking cardio at around 100bpm. More just intentional movement for a 15 or 20 minutes.
It does, Dr. Mike is off on this one. Doms is from lactic acid and not "anabolic growth signals". Even just walking a few miles will always decrease doms, it doesn't take away from anything, just moves blood and lymph.
What dr Mike is trying to say here is that “cardio” to the point of being out of breath, sweating as a form of “recovery” is dumb because it is just going to create extra fatigue and delay recovery further. Something “active” I.e. lots of blood flow with little to no fatigue such as walking is always going to be much more beneficial for recovery than simply doing nothing. More blood flow allows for more efficient nutrient delivery and flushing of waste products which won’t necessarily eliminate doms but certainly restore the body faster. By all means, do something active for the purpose of recovering faster but don’t tax yourself. It may even help you sleep better.
No it wouldn't. Ever counted your bpm after a heavy set of squats or similar exercises? Your body is perfectly capable of providing sufficient blood flow and nutrients to your muscles and you heart beat remains slightly elevated after an intense workout for that reason.
I do intense Muay Thai session right after intense Leg Day session, and I still make awesome Leg Gains. As a hybrid Athlete, you can train both Weight Training & Cardio on the same day and can still make gains. As long as you give enough rest days and recovery afterwards, your body will make gains. Human body is very effective at repairing itself, as long as you give it good nutrition & good recovery. But yeah I admit it's better to train them on separate days, just because they affect the performance of each other. If you train Weight Training first, the Cardio is gonna suck afterwards. And Vice Versa.
It might not be optimal, but if i want around work comfortably or have social plans which i want to enjoy without being sore then yeah im going to walk on the treadmill afterwards like I always do
Walking is fine though. Think the podcast was talking about steady state cardio at a higher intensity. Walking bpm is usually in that lower fat burning range
Still adds fatigue. Just not as much as max heart rate training. I think extra cardio (especially zone 2) is worth it for overall longevity. If you are only worried about getting jacked, just walk enough, lift properly, eat and sleep like a champ
@@Wetterwet honestly i prioritize getting stronger over getting jacked as much as i can naturally get while still being fairly lean so lots of trade offs but it's ok cuz I don't plan on competing it's more for health and convenience
This goes out to all those 'Hybrid Athletes' . They think this exact thing Dr. Mike discusses. Those 'recovery runs' the day after that are 5k or more just never made sense.
What about for recovery from injuries such as shin splints? Back in highschool track if we had shin splints we would train on the excercise bikes until we recovered. Was that good?
I’m objective in this, truly i don’t have any ‘dogs in this fight’ so to speak. My concern is there is so much info out there and people making claims. Even well respected scientists. It’s like ‘Trust me, bro’ but among people with degrees. So even though I’ve been immersed in fitness culture for 15+ years, i still feel Lost when it comes to certain topics. I’ve heard about how active recovery via cardio (steady state) is good thousands of times. I just don’t know and one or two people on the internet aren’t going to convince me that easily. Anyone agree/have advice for handling this dilemma?
So when I do squats, would it be better to go on a bike ride later that afternoon (MTB/Road) or wait till I’m sore the next day or what? Biking is my passion so not giving that up for the sake of getting a little bigger / stronger…but I’m an ectomorph so if I don’t lift at all I’ll waste away
It is not a myth it just doesn’t actually speed up the recovery of the muscles but the effect you feel is still very real and makes a difference on how you perform
İt generally means its a tecnhique reset week. For recovery, couch potato (naping, relaxing etc) mentality seems to be the superior way maybe. @@DarthNoshitam
I have a question about it, its that, wouldnt low grade cardio actually increase the blood flow to the site?(Not enough to cause fatigue) Thus increasing those inflammatory cell migration to those locations? Wouldnt the slight increase in blood flow be also beneficial? More lactic acid being flowed away from muscle to the liver?
We really need to define cardio when using the term. Is cardio a brisk 20 minute incline walk at about 3.5 to 4mph? This is something I do after my resistance training to burn a few hundred calories per day. Is this cardio that can have an adverse impact on anabolic processes, or when we refer to cardio are we talking about actually stressing your cardiopulmonary system through intense arobic activity?
@@SamMclaughlin-c4u True enough I suppose, when you get to the higher inclines that is some work, but I'm usually between a 5 to 7.5 out of a maximum incline of 15. It adds a little bit of difficulty, but it isn't strenuous. My heart rate probably averages about 120 and I may swear but it definitely isn't stress that would produce better cardio performance. I wonder whether or not the studies that report decreases in hypertrophy from doing cardio after resistance training are referring to actual cardio or endurance training or cardio that is just moving to burn calories.
I’m no expert by any means just incline even at 7 (which isn’t crazy ) but 15 definitely is not a rest day in my opinion but keep reaching find the facts bro
Dr. Mike is also saying something very important to the endurance athletes out here: Those "recovery" runs, rides, etc are not helping us to recover but only delaying our recovery and our progress.
@@JPIQQG Right, I think this is what many are missing. The nuance is definitely how you're recovering. If you're looking to maximize your strength gains then maybe this advice is true, but if you're looking to maximize your aerobic benefits this type of recovery will let you get some low intensity volume in while also improving your ability to get back to high intensity intervals sooner. This might impeded the muscular growth benefits, but that's not the goal of that type of athlete.
As an endurance athlete my goal is not muscular growth most of my training season, my goal is aerobic growth. I mean sure there are times I'll focus on strength, but overall aerobic fitness is far more important. So if muscular soreness is impeding me from going hard on some intervals in 2 days then I'm fine trading muscular growth with reducing DOMS and fatigue. The other reality is I rarely do low intensity high volume days purely for recovery, I usually do them because I can get extra volume added on days which I'm too fatigued to do high intensity rides. I can't get all my volume through high aerobic activities without too much fatigue, so regardless of recovery I still need to get 2-6 hours of low intensity riding a week depending where I'm at in my training, and there just isn't really time in the week to do 2-3 high intensity days and recovery from those. The idea that just reducing my training volume will increase the aerobic benefit of my high intensity training is just unfounded, and there's a reason people don't really do that. I mean when I started out I was doing mostly high intensity only, but now I focus on getting volume added in and I've increased my fitness a lot faster that way.
@@JPIQQG Of course, you are right about that. My point is simply that there is a strong parallel in the need to recover and that endurance athletes are also often failing to do that adequately, which then hinders their progress. Whether one is seeking hypertrophy or increased endurance at a given aerobic power, the body's need for recovery is critical. Training = Progressive Overload + Sufficient Recovery...must have BOTH.
@@ov3rcl0cked Training = Progressive Overload + Recovery. You can overload at high-intensity or at low, just takes more time at low. The real metric we, endurance and hypertrophy-seekers, should be using is the strain integral for a given session, strain being the time integral of stress, and stress is a highly nonlinear function of how close we get to our (personal FTP for endurance athletes, probably something like muscle time under maximum stress for weight lifters) maximum intensity/power. This is why your high-intensity sessions, though shorter, may feel a lot tougher and seem to require more recovery time, but if you also do a low-intensity session that's long enough you will get a similar effect in terms of total strain and need for recovery. If you are not feeling that from the low-intensity sessions you now do, it's simply because they aren't long enough, and if they aren't long enough, what is their training value?? The common wisdom, though it may largely be "bro science" is that "we are adding volume, and we know (Do we really? How well?) that volume is the key to higher performance", but if an added volume-increasing session is not an overload or at least a maintenance dose of strain, it's value is questionable. Perhaps you would have a more time-efficient training program, more training effect for the time spent, fewer "junk miles", if you focus on making every session be either an overload or maintenance session and never do either type unless you are sure you've adequately recovered. Yes, you should have a mixture of high and low intensity sessions too as approp to your event...Jakob's program is different from Eliud's right? A bit of info for you to input into your thinking about training plans: www.salomon.com/en-us/stories-guides/trail-running/advice-a-recovery-run-truly-beneficial
I mean, speaking from an endurance athlete point of view this is what most athletes are doing though. I don't know if it's always specifically with the mentality of improving recovery, but most athletes follow hard days with low intensity days. Part of the reason might be that muscle growth alone isn't really the main goal, they're trying to build aerobic capacity, and maybe the benefits are that you can get more aerobic training volume and lower intensity while also aiding in getting back to your previous level of performance so you can do high intensity aerobic training again sooner. That said not everyone is training with the same goals in mind, and maybe that's not what this podcast is about, but for me I train mostly for endurance events which are very focused on aerobic fitness.
You’re right. Some of actually train to run faster and faster, for longer and longer periods of time, while maintaining enough strength to carry all the groceries in the house in trip. Crazy
Then why even do anaerobic exercises before your cardio? If both are important it's best to split them up in your training plan and only do cardio on one day and resistance training on another.
Going for an easy walk after a heavy posterior chain session (dead or squats) realy helps my back not locking up Also erectors take quite long to fully recover, so imo its a good idea to help them a bit
@@Frawst_ Well, yeah, kinda obvious. I guess my question is more about how directly the correlation between mitigating soreness and losing hypertrophy are related. But that topic has been discussed to death without certain answers.
I usually can't get much else done in my life on a workout day. Two days later it's the same, can barely move. I had to reduce my workouts to twice a week instead of three times because the constant soreness in some part of my body coupled with the fatigue was just making me feel terrible.
If the damage is done from your leg sets, what happens to the damage? Is lower body cardio after a lower body workout basically calling for “repair” rather than “growth”? I’m assuming there are studies on this?
The repair signaling IS the growth stimulus. A million bodybuilders have done light cardio after weight training for a million years without it negatively impacting their results. Natty guys. Enhanced guys. All kinds of lifters of various talents and genetic predispositions. This is the fear-mongery stuff this channel does that I can’t stand. And this is my favorite channel, btw, but I will call them out on this every time
@@BUFFALO_cougar_slayer no, it absolutely will slightly slow gains, but you still get gains, that's why in bodybuilding its VERY important to not take any anecdotal advice, because 1 people are different 2 lots of people just do objectively wrong things and believe it works. but you can get gains with poor strategies, but the question is could you get MORE if you did it correctly?
@@BUFFALO_cougar_slayerBodybuilders are notorious for literally not doing any cardio on their bulking phases when they’re going for hypertrophy… And when they do cardio, it’s during their cut, and it’s usually just incline walking or some light biking for an hour MAX.
Quick question I did legs workout yesterday and when I came back and showered I could not stand up after sitting down and my legs became vegetable and it's fine today( they are sore like always ) is it good or I should train less
I am currently balancing strength training 5/6 days a week and martial arts training 4 times a week, what would be the best approach? I currently go to the gym in the mornings and martial arts in the afternoon monday to thursday, with the information i currently have i believe this to be the most pragmatic way of going about it but i will take any advice
You have to sacrifice one or the other to some extent. If your martial arts training is sufficiently intense (I generally expect that it is) it will decrease your hypertrophic response to weight lifting. I have the same problem with my sport, so I just don't lift weights as often (I'm currently only doing 2 days a week), because I can't adequately recover otherwise, so there's no point. You have to decide what your priorities are and make a decision.
Idk if Doc thought this through. Does he really think some gentle cardio is going to slow recovery? That extra blood flow doesn’t help anything? A lot of big guys spend a lot of time on the stationary bike
Yea but thats not the only context and therefore requires more nuance... You can do light to moderate cardio on a non-lifting day, and as long as its not too strenuous, you will be resting your anerobic system while training your aerobic system, thus it becomes a form of active recovery for the one system. In fact for some people, light cardio on a rest day can be stress relieving and therefore aides recovery overall. Just think: if its strenuous or tough, then it isnt recovery. If its low intensity and low fact in may serve you as active recovery.
Unless you're extremely unfit how exactly are you training your aerobic with light cardio? Anyone with any moderate fitness is not training their aerobic system with low intensity cardio. There is a difference between aerobic activity and stressing your aerobic system.
@@Ryan30z this is a very absurd response. You need to research what aerobic and anerobic exercise is. The intensity itself is not what determines it but how it can be performed and its relationship to oxygen consumption. Walking is still training your aerobic system and yes very fit people often use light cardio to train their aerobic system, both with the end goals of improving endurance and aesthetics. Maybe more importantly is the context in which cardio is likely being referenced in this video, which is post training cardio for the purposes of fat loss and not performance. In this scenario, light cardio or the even less intense version which comes in the form of NEAT, is preferred to hard cardio.
thing is: once (you) become a 'fitness celeb' everything u DO or SAY is just entertainment. Its all about YOU, and your perfect looking bod! Wonderful!
Yes, light cardio can help with recovery by promoting blood flow to the muscles, which can aid in reducing muscle soreness and speeding up the healing process. Activities like walking, cycling, or swimming at a low intensity can enhance circulation without putting additional strain on the muscles. This increased blood flow helps deliver oxygen and nutrients to the recovering tissues, supporting the removal of waste products like lactic acid.
What does "enhance circulation" even mean? Your body adjusts blood flow according to stimulus and your muscles needs. Have you never noticed how much your heart is pumping during an intense workout, especially heavy compounds like squats and deadlifts? Your muscles are already getting plenty of oxygen and nutrients, otherwise you couldn't even do multiple sets after just 3-5 minutes of rest. No, you do not recover faster by aerobically stressing your body further after resistance training. It makes zero sense.
Damn bro I’ve realized this too to truly progress and adapt forget post workout suana cold showers steam do those separate form lifting sessions with cardio keep these things away from lifting as well as any alcohol drugs marijuana limit it to night time couple hours away from the workout cuz post workout can hinder adaptation n growth
Additionally cardio after training as a way of over time extends your abilities ,, conditioning your muscular and cardio endurance , ,, hence makes u now to sustain or enhance performances and push the body to upper limits There are other ways but it’s certainly and effect
Yes I have gall victim to this ,I would refuse to skip .y treadmill workout cause if I didn't I was in pain.. I'm a idiot I just wanted to put off the soreness a bit lol
He says that, but my overall health fitness and recovery went up once I started doing daily year around cardio. Cardio is like reps for your heart guys. Don’t skip cardio
DOMS is inflammation of the muscle. Inflammation is the mechanism that grows new muscle. Anything that reduces inflammation in the muscle reduces growth. Taking an aspirin does effect growth. (Excess inflammation is bad too btw)
If your goal is power lifting, body building, this is true but if you're goal is fitness, to exercise bc you love it, then it doesn't really matter and is good to do.
What's your argument then? Why would further stressing your your muscles and cardio vascular system improve recovery of all things? Feeling less sore after a workout due to a blunted inflammatory response is not the same as recovery.
The recovery for hypertrophy is not as good. You sacrifice that doing cardio after doing leg strength workouts. Walking is not that bad and best to do cardio on days you don't train legs. The longer you are sore on your legs without doing cardio immediately, the more the muscle rebuilds and increases in size. You can do cardio, feel less sore after a leg day but that will interfere with muscle growth.
Went to a fencing session after training legs and i can confirm that in the evening I didn't feel anything, but the next morning i almost needed a wheelchair to get up😂
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
Imagine Dr Mike's recovery ability if he didn't blink his eyes at RPE 9 all day
This comment wins the internet for today
Comments on his blinking are more than boring
Ppppfffffffttthh hahaha
There is no unseeing that now anymore.. 😂
@@Kristina-sv1fm Got you to reply though.
this guy is literally the best gym influencer on youtube
Yeah idk my gym goals are nothing like his. Not trying to be a gassed up meat head.
@@MidwestHillbilly lol his advice and knowledge still 99.9% applies to us natty guys too.
@@MidwestHillbillyhe actually has pretty solid advice for every stage in your lifting journey, watch some of his videos and you’ll understand what i mean
@MidwestHillbilly you literally couldn't even if you followed his advice. The most you could do, is look like Jeff nipard. Unless you're taking gear.
Big daddy Noel is king
same thought process as “can’t get a hangover if you keep drinking” this was a good reminder that rest days help the body grow as much as working days
good analogy
It's not a good analogy. Because in this case is not an unhealthy behavior trying to cancel out another one. On the contrary, one might lose speed in the anabolic process, but it won't be totally canceled, and the person will get brain benefits from the cardio that are not so intense with resistance training.
@@cominoengenharia it’s a prolonging effect just like in the case of drinking to prevent a hangover (alcohol withdrawal) so it is a good analogy
Great analogy
@@scottcampbell1635 A hangover is not alcohol withdrawal, a hangover is the chemicals that your liver produces when it breaks apart the alcohol poisoning you and making you sick. That's why the hangover leaves once thode chemicals are out of your body and why taking minerals helps with hangovers.
Here’s how to get better recovery: say you wake up after 6-7 hours of sleep. Rub one out like a man, get sleepy as hell from it, then get an extra 2 hours sleep right then and there. Wake up for real feeling refreshed.
Extra sleep counts for a ton of recovery.
Probably the best tip out there, for real
real as hell 💯
I read this in Bill Burr’s voice.
“It’s the champagne of victory” 💦🍾
got it thanks coach
But I feel Lethargic
If I rub one out for like 6 hours without sleep
And 3 hours with sleep
You have to remember that training for hypertrophy and training for athleticism are WILDLY different, and are frequently, at higher levels, diametrically opposed to one another. Dr mike always takes the route of advising toward hypertrophy, against athleticism.
Dr Mike doesn’t advertise against athleticism, he’s very clear that his focus is hypertrophy and says multiple times through all his videos where it’s applicable that they are directed towards people that just want to be as jacked and lean as possible. If you’re an athlete and don’t see significant gains from doing things the “Dr Mike way” it would be because you don’t actually pay attention to what he says. Not to mention that he has videos that specifically address athleticism and frequently makes mention of how you should change strategies if you have goals other than maximizing hypertrophy
If people trained more like powerlifters, body builders, weightlifters , and sprinters and combined them all with the skill that they are most importantly training for then they would get insane results towards athleticism. Isaiah Rivera is a prime example of this, he has a 52 inch approach jump
I would do a cardio after a tough legsession. However, NOT for muscle growth but instead as a means to "explore" the area/space near peak-strength.
Now, of course, the aim of my training is to "maximize" functionality. I'm not aiming to become bigger.
⚖️ Ultimately, it's all about finding the right balance for your goals. ⚖️
@@charlesborel8493Isiah doesn't do cardio though. His rest day is just chill
Delayed onset muscle soreness is delayed onset muscle soreness. It triggers same mechanisms whether you’re training for athletic performance or for hyperthrophy.
It might be helpful to clarify "cardio." Going for a walk and getting in steps over the course of fhe day should be fine.
If youre active then its not "cardio" - just means you stayed active in which youre right, its totally fine.
In my sports circle we refer to cardio as anything that impacts cardiovascular systems significantly enough to trigger a hypertrophic response of your cardiovascular abilities. Anything that doesnt stimulate your cardiovascular systems (enough) isnt considered cardio.
I doubt they need to clarify that. It's kinda mainly just common sense that you're still allowed to walk around
Too late, he said don't do cardio for gains
@brendanbudniak2261 nah if you're not in a wheelchair on your off days are you truly recovering?
@@trexanuslot9570 haha bro I just imagined all the people who thought they couldn't walk and they're all just standing there for days getting cold and hungry
Three shorts of those guy talking and it’s nothing but quality, sound advice that you can’t just pull from some random site. This is wisdom from experience and I love it.
Cardio isn’t recovery- it’s just good to do because it makes you healthier, and if you’re healthier you’ll train better. Maintaining a healthy heart is worth a little added fatigue
@@BGeezy4sheezy Cardiovascular adaptations occur very quickly, some within hours of the session. If your intensity is managed appropriately you shouldn't feel fatigue from cardio.
He’s saying specifically don’t do it after lifting because it’s cutting off the signal for your muscle to grow. Just split up cardio and lifting to different parts of the day.
Yes, but this video wasn't about cardio vs no cardio. Just that cardio right after lifting will reduce gains.
You missed the entire logic behind this post. I bet you're the kind of person that loves to hear the sound of your own voice and has to get in the last word.
@@erikbuysbricks1562 Crazy because when i did cardio after lifting i had the best gains in strength and size and didn't get fat.
i've always used active recovery but you need to go about it in the right way, it's purely a movement thing there shouldn't be any muscle fatigue or significant energy being put into it. the point is to gently stretch and loosen up the muscles, it's good for avoiding injury and can take the edge off of the pain
Sure but that doesn’t actually recover the muscle damage faster. It may increase mobility but it doesn’t decrease healing time to the actual muscle damage
@@alexb904 no but it's not supposed to, and that doesn't mean it's not useful. especially if you're new to working out the recovery can be a b*tch and it's easy to go crazy and get injured
@@aldrichunfaithful3589 yeah but you said recovery which its not, only way to recover is resting and eating.
Then just call it stretching, if that’s what it is.
@@orppranator5230 it's not the same as stretching though, and stretches are something you can maybe do a little before your workout and definitely don't want to do afterwards
I studied kinesiology and nutrition for 6 years in college, been studying it collectively for 25 years.
This is one of the best influencers I’ve seen on social media ever. His advice is all accurate 💯
Edit - a bunch of clowns getting all butt hurt because I called Mike the doctor in influencer. Just an FYI I employee six doctors at one of my practices two of those doctors have pretty big TikTok following’s and when they are online, they are influencing and inspiring people. I look at their videos, and I would call them an influencer. When they are in my practice working with people we referred to them as doctors. Good Lord people are funny Online. A bunch of children who just started their first month in the gym getting butt hurt about technicalities. At the end of the day, I love this channel, Mike inspired me to get back into bodybuilding and jujutsu at 36 years old and that’s all that matters.
He’s a Doctor
@@robotoguts3165 In the sense he has a doctoral degree not like he is a medical professional
He’s a weirdo
@robotoguts3165 yeah seriously it drives me nuts people are like wow this influencer knows shit one hes not an influencer and two hes a dr and was teaching at a school. his wife is also the team physician for the usa figureskating team.
if you studied for 6 years you must have not been very good.
Thanks to Dr.Mike, i havent done cardio in 12 years (only been watching him for 2 months)
So muscle growth still does happen though not as significant as it should (if cardios are done after the intense leg workout)
Right? I need answers
That's what i would imagine he's saying. It seems like, from his words, that the actual process of "upgrading" doesn't necessarily happen too much. What more seems to happen is they just recover. the damage is healed and that's it.
that is exactly what hes saying
It will not impact your results in the slightest if you do light cardio after weight training. Don’t let this scare you out of taking care of your heart
@@BUFFALO_cougar_slayer I think ideally you do your cardio hours before you do your strength training. I walk hills at lunch and strength train after work, and it seems to work well for me
yeah, cardio switches muscles from growing for size and strength into growing for endurance
Dr. Mike told us to not do our Cardio, let's go Boys 💯💯💪
You know damn well that's not what the doc said
I just do very light cardio after leg day for about 10 minutes to get some of the lactic acid out of my quads. Gets fresh blood in there, loosens 'em up a bit, and makes it easier to stretch.
Just figured it had to do with moving the lactic acid off faster
Yes it is and for endurance athletes its very good, but Mike speaks for Hypertrophic Response
@@robinc.9845 I suppose it's worth defining "cardio" in the context of recovery. I'm talking cardio at around 100bpm. More just intentional movement for a 15 or 20 minutes.
Exactly thats what it is
It does, Dr. Mike is off on this one. Doms is from lactic acid and not "anabolic growth signals". Even just walking a few miles will always decrease doms, it doesn't take away from anything, just moves blood and lymph.
What dr Mike is trying to say here is that “cardio” to the point of being out of breath, sweating as a form of “recovery” is dumb because it is just going to create extra fatigue and delay recovery further.
Something “active” I.e. lots of blood flow with little to no fatigue such as walking is always going to be much more beneficial for recovery than simply doing nothing. More blood flow allows for more efficient nutrient delivery and flushing of waste products which won’t necessarily eliminate doms but certainly restore the body faster.
By all means, do something active for the purpose of recovering faster but don’t tax yourself. It may even help you sleep better.
Thanks. Been wondering if I should add this to my program
Would doing a light cardio session on legs not pump more blood and nutrients to your legs increasing recovery time and growth?
No it wouldn't. Ever counted your bpm after a heavy set of squats or similar exercises? Your body is perfectly capable of providing sufficient blood flow and nutrients to your muscles and you heart beat remains slightly elevated after an intense workout for that reason.
listening comprehension in this comment section is at an all time low.
there are people whose english is not their first language. doesnt hurt to ask
@@cakescakescakes they're*
@@cakescakescakes dare*
I do intense Muay Thai session right after intense Leg Day session, and I still make awesome Leg Gains. As a hybrid Athlete, you can train both Weight Training & Cardio on the same day and can still make gains. As long as you give enough rest days and recovery afterwards, your body will make gains. Human body is very effective at repairing itself, as long as you give it good nutrition & good recovery.
But yeah I admit it's better to train them on separate days, just because they affect the performance of each other. If you train Weight Training first, the Cardio is gonna suck afterwards. And Vice Versa.
He didn’t say you won’t make gains.
He said you are reducing the overall ability to maximize the muscle gains from your workouts.
It might not be optimal, but if i want around work comfortably or have social plans which i want to enjoy without being sore then yeah im going to walk on the treadmill afterwards like I always do
Walking is fine though. Think the podcast was talking about steady state cardio at a higher intensity. Walking bpm is usually in that lower fat burning range
I'm 56 years old. I wish 🙏🏾 I could afford this guy to help my body and extend my value of life 👍🏾 I'm so sore, my body aches, stiff, 😢
I love that Dr. Mike sifts through the BS
Love to see that research
what about zone 2 "training" ?
Still adds fatigue. Just not as much as max heart rate training. I think extra cardio (especially zone 2) is worth it for overall longevity. If you are only worried about getting jacked, just walk enough, lift properly, eat and sleep like a champ
@@Wetterwet honestly i prioritize getting stronger over getting jacked as much as i can naturally get while still being fairly lean so lots of trade offs but it's ok cuz I don't plan on competing it's more for health and convenience
Dr Mike and the chat, why is it that I eat 4 times per day, hitting my protein, working out 4-5 times a week, yet i still dropped from 65 to 63 kilos
not enough calories
increase 500-700 calories on your diet
if you are hitting your protein trynna get more carbs
I walk to and home from my gym, about 2 miles each way. Should I avoid the walk home after leg days??
This goes out to all those 'Hybrid Athletes' . They think this exact thing Dr. Mike discusses. Those 'recovery runs' the day after that are 5k or more just never made sense.
Hybrid athletes are not focused on hypertrophy I think
So do the cardio after to stop inflammation ans stop DOMS but take same amount of time off between workouts
Can I do low impact, such as walking after leg day, same time, please guide me
What about for recovery from injuries such as shin splints? Back in highschool track if we had shin splints we would train on the excercise bikes until we recovered. Was that good?
It’s the exact same with cold water exposure.
yep that's right
cold water exposure is bad if directly after an intense workout if you do it at a different time of day its good.
@@Ironiclobster69 still wouldnt recommend it to a bodybuilder
There are other things in life than hypertrophy.
@@raz0rcarich99real. I do it every day purely for disciplinary benefits. And because it feels good after
I’m objective in this, truly i don’t have any ‘dogs in this fight’ so to speak. My concern is there is so much info out there and people making claims. Even well respected scientists. It’s like ‘Trust me, bro’ but among people with degrees. So even though I’ve been immersed in fitness culture for 15+ years, i still feel Lost when it comes to certain topics. I’ve heard about how active recovery via cardio (steady state) is good thousands of times. I just don’t know and one or two people on the internet aren’t going to convince me that easily.
Anyone agree/have advice for handling this dilemma?
Aaaaah, now i get it. Thx 🙏
How long should I wait to do cardio after a weight training session?
So when I do squats, would it be better to go on a bike ride later that afternoon (MTB/Road) or wait till I’m sore the next day or what?
Biking is my passion so not giving that up for the sake of getting a little bigger / stronger…but I’m an ectomorph so if I don’t lift at all I’ll waste away
Does this mean it reduces the growth of the legs or it just makes it so that you feel less sore but keep the gains?
How far apart should you separate them ? A few hours? Days? For someone addicted to running like me.
I was pretty sore from calesthenics day but after yesterday's 2 hour jog I'm def not to sore today
Thanks Mike
So is active recovery a myth?
Apparently, I’ve been reading and hearing this more often
Yes, resting is the only way to recover from exercise.
It is not a myth it just doesn’t actually speed up the recovery of the muscles but the effect you feel is still very real and makes a difference on how you perform
@@keeferChiefer doesn't Mike also say to workout during deload weeks, just with less volume? I.e., not just rest
İt generally means its a tecnhique reset week. For recovery, couch potato (naping, relaxing etc) mentality seems to be the superior way maybe.
@@DarthNoshitam
I have a question about it, its that, wouldnt low grade cardio actually increase the blood flow to the site?(Not enough to cause fatigue) Thus increasing those inflammatory cell migration to those locations? Wouldnt the slight increase in blood flow be also beneficial? More lactic acid being flowed away from muscle to the liver?
We really need to define cardio when using the term. Is cardio a brisk 20 minute incline walk at about 3.5 to 4mph? This is something I do after my resistance training to burn a few hundred calories per day. Is this cardio that can have an adverse impact on anabolic processes, or when we refer to cardio are we talking about actually stressing your cardiopulmonary system through intense arobic activity?
Depends how high your incline is?
@@SamMclaughlin-c4u True enough I suppose, when you get to the higher inclines that is some work, but I'm usually between a 5 to 7.5 out of a maximum incline of 15. It adds a little bit of difficulty, but it isn't strenuous. My heart rate probably averages about 120 and I may swear but it definitely isn't stress that would produce better cardio performance. I wonder whether or not the studies that report decreases in hypertrophy from doing cardio after resistance training are referring to actual cardio or endurance training or cardio that is just moving to burn calories.
I’m no expert by any means just incline even at 7 (which isn’t crazy ) but 15 definitely is not a rest day in my opinion but keep reaching find the facts bro
So it will add overall CNS fatigue?
I would like to see references documentibg low impact zone 1-2 activity hampers the supercompensation peak.
Dr. Mike is also saying something very important to the endurance athletes out here: Those "recovery" runs, rides, etc are not helping us to recover but only delaying our recovery and our progress.
Endurance athletes are not aiming for muscular hypertrophy in their legs. They are mostly training their cardiovascular system.
@@JPIQQG Right, I think this is what many are missing. The nuance is definitely how you're recovering. If you're looking to maximize your strength gains then maybe this advice is true, but if you're looking to maximize your aerobic benefits this type of recovery will let you get some low intensity volume in while also improving your ability to get back to high intensity intervals sooner. This might impeded the muscular growth benefits, but that's not the goal of that type of athlete.
As an endurance athlete my goal is not muscular growth most of my training season, my goal is aerobic growth. I mean sure there are times I'll focus on strength, but overall aerobic fitness is far more important. So if muscular soreness is impeding me from going hard on some intervals in 2 days then I'm fine trading muscular growth with reducing DOMS and fatigue. The other reality is I rarely do low intensity high volume days purely for recovery, I usually do them because I can get extra volume added on days which I'm too fatigued to do high intensity rides.
I can't get all my volume through high aerobic activities without too much fatigue, so regardless of recovery I still need to get 2-6 hours of low intensity riding a week depending where I'm at in my training, and there just isn't really time in the week to do 2-3 high intensity days and recovery from those. The idea that just reducing my training volume will increase the aerobic benefit of my high intensity training is just unfounded, and there's a reason people don't really do that. I mean when I started out I was doing mostly high intensity only, but now I focus on getting volume added in and I've increased my fitness a lot faster that way.
@@JPIQQG Of course, you are right about that. My point is simply that there is a strong parallel in the need to recover and that endurance athletes are also often failing to do that adequately, which then hinders their progress. Whether one is seeking hypertrophy or increased endurance at a given aerobic power, the body's need for recovery is critical. Training = Progressive Overload + Sufficient Recovery...must have BOTH.
@@ov3rcl0cked Training = Progressive Overload + Recovery. You can overload at high-intensity or at low, just takes more time at low. The real metric we, endurance and hypertrophy-seekers, should be using is the strain integral for a given session, strain being the time integral of stress, and stress is a highly nonlinear function of how close we get to our (personal FTP for endurance athletes, probably something like muscle time under maximum stress for weight lifters) maximum intensity/power. This is why your high-intensity sessions, though shorter, may feel a lot tougher and seem to require more recovery time, but if you also do a low-intensity session that's long enough you will get a similar effect in terms of total strain and need for recovery. If you are not feeling that from the low-intensity sessions you now do, it's simply because they aren't long enough, and if they aren't long enough, what is their training value?? The common wisdom, though it may largely be "bro science" is that "we are adding volume, and we know (Do we really? How well?) that volume is the key to higher performance", but if an added volume-increasing session is not an overload or at least a maintenance dose of strain, it's value is questionable. Perhaps you would have a more time-efficient training program, more training effect for the time spent, fewer "junk miles", if you focus on making every session be either an overload or maintenance session and never do either type unless you are sure you've adequately recovered. Yes, you should have a mixture of high and low intensity sessions too as approp to your event...Jakob's program is different from Eliud's right?
A bit of info for you to input into your thinking about training plans: www.salomon.com/en-us/stories-guides/trail-running/advice-a-recovery-run-truly-beneficial
I mean, speaking from an endurance athlete point of view this is what most athletes are doing though. I don't know if it's always specifically with the mentality of improving recovery, but most athletes follow hard days with low intensity days. Part of the reason might be that muscle growth alone isn't really the main goal, they're trying to build aerobic capacity, and maybe the benefits are that you can get more aerobic training volume and lower intensity while also aiding in getting back to your previous level of performance so you can do high intensity aerobic training again sooner. That said not everyone is training with the same goals in mind, and maybe that's not what this podcast is about, but for me I train mostly for endurance events which are very focused on aerobic fitness.
You’re right. Some of actually train to run faster and faster, for longer and longer periods of time, while maintaining enough strength to carry all the groceries in the house in trip. Crazy
Then why even do anaerobic exercises before your cardio? If both are important it's best to split them up in your training plan and only do cardio on one day and resistance training on another.
What about doing upper body cardio after leg training? Or vice versa?
Thankyou
Going for an easy walk after a heavy posterior chain session (dead or squats) realy helps my back not locking up
Also erectors take quite long to fully recover, so imo its a good idea to help them a bit
Is that the same as say training arms heavy one day then say 20% reduction in weight and training them the next day too ?
you should tell us which episodes the clips are from
So I've been doing legs then when im done i hit the treadmill... So im losing gains by doing this!?🤔
What about light activity like a little walk?
Why does cardiovascular activity after a heavy leg workout (or any weight session) reduce delayed muscle soreness?
Did they define cardio first?
What about walking after dinner on days that I also lift… bad or good?
Ok, if it's muting the anabolic muscle growth signal, it's inhibiting the soreness, but what about hypertrophy? Would it be lessening your gains?
Anabolic muscle growth signals are what cause hypertrophy
If someone dies from lack of oxygen, can they breathe?
@@Frawst_ Well, yeah, kinda obvious. I guess my question is more about how directly the correlation between mitigating soreness and losing hypertrophy are related. But that topic has been discussed to death without certain answers.
So if I do calf raises, hip thrusts, leg extensions, Bulgarian split squats and squats in the morning. Then do my 10,000 steps will that effect gains?
No! Keep doing that
I usually can't get much else done in my life on a workout day. Two days later it's the same, can barely move. I had to reduce my workouts to twice a week instead of three times because the constant soreness in some part of my body coupled with the fatigue was just making me feel terrible.
PLEASE give us a video about a upper and lower body split
I absolutely hate delayed onset soreness. I get it often on my right bicep
If the damage is done from your leg sets, what happens to the damage?
Is lower body cardio after a lower body workout basically calling for “repair” rather than “growth”?
I’m assuming there are studies on this?
The repair signaling IS the growth stimulus. A million bodybuilders have done light cardio after weight training for a million years without it negatively impacting their results. Natty guys. Enhanced guys. All kinds of lifters of various talents and genetic predispositions. This is the fear-mongery stuff this channel does that I can’t stand. And this is my favorite channel, btw, but I will call them out on this every time
@@BUFFALO_cougar_slayer no, it absolutely will slightly slow gains, but you still get gains, that's why in bodybuilding its VERY important to not take any anecdotal advice, because 1 people are different 2 lots of people just do objectively wrong things and believe it works. but you can get gains with poor strategies, but the question is could you get MORE if you did it correctly?
@@hagalathekido not by any statistically significant amount. As in, not in any way you would even be able to notice
@@BUFFALO_cougar_slayerBodybuilders are notorious for literally not doing any cardio on their bulking phases when they’re going for hypertrophy…
And when they do cardio, it’s during their cut, and it’s usually just incline walking or some light biking for an hour MAX.
@@CM-ky5go both of those are great options!
Quick question
I did legs workout yesterday and when I came back and showered I could not stand up after sitting down and my legs became vegetable and it's fine today( they are sore like always ) is it good or I should train less
I am currently balancing strength training 5/6 days a week and martial arts training 4 times a week, what would be the best approach? I currently go to the gym in the mornings and martial arts in the afternoon monday to thursday, with the information i currently have i believe this to be the most pragmatic way of going about it but i will take any advice
You have to sacrifice one or the other to some extent. If your martial arts training is sufficiently intense (I generally expect that it is) it will decrease your hypertrophic response to weight lifting. I have the same problem with my sport, so I just don't lift weights as often (I'm currently only doing 2 days a week), because I can't adequately recover otherwise, so there's no point. You have to decide what your priorities are and make a decision.
Idk if Doc thought this through.
Does he really think some gentle cardio is going to slow recovery? That extra blood flow doesn’t help anything?
A lot of big guys spend a lot of time on the stationary bike
Aaaaand that's what I misunderstood 😐 saving cardio for off days then, thank you! 😭
Yea but thats not the only context and therefore requires more nuance...
You can do light to moderate cardio on a non-lifting day, and as long as its not too strenuous, you will be resting your anerobic system while training your aerobic system, thus it becomes a form of active recovery for the one system.
In fact for some people, light cardio on a rest day can be stress relieving and therefore aides recovery overall.
Just think: if its strenuous or tough, then it isnt recovery. If its low intensity and low fact in may serve you as active recovery.
Unless you're extremely unfit how exactly are you training your aerobic with light cardio?
Anyone with any moderate fitness is not training their aerobic system with low intensity cardio.
There is a difference between aerobic activity and stressing your aerobic system.
@@Ryan30z this is a very absurd response. You need to research what aerobic and anerobic exercise is. The intensity itself is not what determines it but how it can be performed and its relationship to oxygen consumption. Walking is still training your aerobic system and yes very fit people often use light cardio to train their aerobic system, both with the end goals of improving endurance and aesthetics.
Maybe more importantly is the context in which cardio is likely being referenced in this video, which is post training cardio for the purposes of fat loss and not performance. In this scenario, light cardio or the even less intense version which comes in the form of NEAT, is preferred to hard cardio.
Overall is it better though?
thing is: once (you) become a 'fitness celeb' everything u DO or SAY is just entertainment. Its all about YOU, and your perfect looking bod! Wonderful!
Yes, light cardio can help with recovery by promoting blood flow to the muscles, which can aid in reducing muscle soreness and speeding up the healing process. Activities like walking, cycling, or swimming at a low intensity can enhance circulation without putting additional strain on the muscles. This increased blood flow helps deliver oxygen and nutrients to the recovering tissues, supporting the removal of waste products like lactic acid.
so a 30 min walk on the treadmill good after an intense leg day?
What does "enhance circulation" even mean? Your body adjusts blood flow according to stimulus and your muscles needs. Have you never noticed how much your heart is pumping during an intense workout, especially heavy compounds like squats and deadlifts? Your muscles are already getting plenty of oxygen and nutrients, otherwise you couldn't even do multiple sets after just 3-5 minutes of rest. No, you do not recover faster by aerobically stressing your body further after resistance training. It makes zero sense.
But does that mean ur gains will be less if u mute the anabolic muscle growth signal?
Honestly, ancedotal but for track, i find that a 3mi easy run serves better than a complete rest day overall (speed wise)
So does cardio also prevent the muscles from growing back as much?
Can someone explain what he means? So if I do cardio after doing legs my progress won't be wasted?
so you can do cardio after upper body right?
I like stretching and light cardio the day after leg day. Still really sore but It helps with the old man walk.
Alright. I'm gonna watch the whole thing now.
So what am I deciding between being vascular af, having abs and having big muscles???
Damn bro I’ve realized this too to truly progress and adapt forget post workout suana cold showers steam do those separate form lifting sessions with cardio keep these things away from lifting as well as any alcohol drugs marijuana limit it to night time couple hours away from the workout cuz post workout can hinder adaptation n growth
So I shouldn' t ride my bike to work after a leg day?
My favorite excercise is breathing.....
What about the morning steady state cardio? 60% MHR for 30 minutes ?
Could I do cardio the day before leg day tho??
So, is doing a bit of cardio after legs bad for muscle growth? Should you just tolerate the doms?
Additionally cardio after training as a way of over time extends your abilities ,, conditioning your muscular and cardio endurance , ,, hence makes u now to sustain or enhance performances and push the body to upper limits
There are other ways but it’s certainly and effect
Yes I have gall victim to this ,I would refuse to skip .y treadmill workout cause if I didn't I was in pain.. I'm a idiot I just wanted to put off the soreness a bit lol
So DOMs are indicative of hypertrophy/neural pathway strengthening and I don't want to do active recovery?
@@ifihadalifeiduseitwisely7589 Barely. Soreness isn't a requirement for hypertrophy.
He says that, but my overall health fitness and recovery went up once I started doing daily year around cardio. Cardio is like reps for your heart guys. Don’t skip cardio
Is it inhibiting the muscle growth or just the DOMS?
DOMS is inflammation of the muscle. Inflammation is the mechanism that grows new muscle. Anything that reduces inflammation in the muscle reduces growth. Taking an aspirin does effect growth. (Excess inflammation is bad too btw)
Doms gets adjusted to with enough frequency. You shouldn't get doms after every session. @@HeadCannonPrime
Both
If your goal is power lifting, body building, this is true but if you're goal is fitness, to exercise bc you love it, then it doesn't really matter and is good to do.
This is the first and only instance of mike where i believe he is saying a load of BS. With respect, i am a big fan!
What's your argument then? Why would further stressing your your muscles and cardio vascular system improve recovery of all things? Feeling less sore after a workout due to a blunted inflammatory response is not the same as recovery.
Cardio improves your cardiovasculat system making it better so it does improve your recovery if you do it right.
The recovery for hypertrophy is not as good. You sacrifice that doing cardio after doing leg strength workouts. Walking is not that bad and best to do cardio on days you don't train legs. The longer you are sore on your legs without doing cardio immediately, the more the muscle rebuilds and increases in size. You can do cardio, feel less sore after a leg day but that will interfere with muscle growth.
Damn could've never known this without this reel
I'll do the hill climb after leg day for this reason
What’s the mechanism he’s referencing?
Muting or canceled out ??
Went to a fencing session after training legs and i can confirm that in the evening I didn't feel anything, but the next morning i almost needed a wheelchair to get up😂
This is true he doesn’t want to mention it but if you prolong the cardio it also gives your upper body a mute recovery
No gain no pain has never been truer since I have started watching bro bro
i think you're watching bro bro wrong