I'm sorry but how is athlean-x talking out of his ass? Improved respiratory health 3. After all, the idea that cardio kills gains has been circulating the weight room for years. So essentially an extra glass of milk would just solve it for him right? JUST ANOTHER FITNESS MYTH!! Not enough to hinder gains anyway. Performing “cardio” too frequently, too intensely, or for too long can certainly prevent you from gaining muscle from your strength training workouts. That guys talks out of his ass so much it's hilarious. The other issue is that chronically doing too much cardio can lead to actually losing muscle. Since you're just walking I doubt it would negatively influence your workout that much but I would drop it to 10 mins. Different types are cardio targets different energy stores on the body whether that'd be muscle or fat. Improved cardiovascular health 2. Reddit gives you the best of the internet in one place. I’m going to share with you 3 surprising things that are killing your gains. I've read that you should never do cardio before working out and it's best to do cardio on non workout days. But gaining mass requires a caloric surplus, and cardio does burn a lot of calories. Moderate cardio like jogging, running on the treadmill will kill your gains. SO SICK OF HEARING THIS BS!! https://www.youtube.com/watch?v=w1qYhkL468o. The same authors showed that strength and hypertrop… When you lift often, some cardio is helpful to keep your heart healthy and strong. I don't think walking for 20 minutes burns a significant amount of calories. One of the most common mistakes is doing cardio at the wrong time. Don't overcomplicate stuff. Also, if it is true, why? In fact, some of the mistakes that I’m about to go over can definitely lead to the catabolism or the breakdown of muscle mass ultimately slowing your progress.. Your surplus is now 200 so your gains are affected. However, the question remains: If you have to do aerobic work and then train directly after, can you still get jacked? Sprint intervals will preserve muscle and may actually help you to put on muscle. Naturally, what you should look to do is perform cardio after an exercise, or a good deal of time before resistance, and--provided you're looking to bulk--, substitute any lost calories. Enjoy! A lot of people these days like to say you don't need cardio at all, and that simply setting foot on a treadmill or trail is going to cost you gains and leave you skinny-fat. You just fixed any loss that 100-200 cals worth of cardio would do to your gains. Cycling is better at running for this purpose, and duration is a key factor. Eat an extra 100-200 calories. Share Tweet Flip. Athlean-X pits these clickbait titles all the times. Reddit; Twitter; Cardio can be scary for any guy or gal looking to build serious muscle. 1; 2; Page 1 of 2. However, there are three common gain-killing cardio mistakes that you need to avoid: Mistake #1: Doing Cardio At The Wrong Time . CARDIO DOES NOT KILL GAINS!! ", New comments cannot be posted and votes cannot be cast. As long as you eat back the cals you're fine. Peachtree City, Georgia, United States. Cardio is good but if you do it up to a certain limit. MikeTheBear - 2007-12-27 11:51 AM Cardio won't necessarily kill muscle gains but it will slow your gains down. Is this going to hurt my progress (atm I'm struggling to meet my calorie goals). It's true that muscle adaptations differ greatly in response to aerobic training versus resistance exercise. A lot of people say that cardio kills gains because it burns off excess calories and a lot of people say that cardio is also vital for your health. Make your warmups progressively challenging and specific to the workouts. The only issue is that you're taking 20 minutes that you could put to more productive use. Coach. I've heard that phrase many times, but I've never been sure how true it is. So, is it bad to do cardio if you’re trying to build muscle? Cardio can kill gains in three situations: when it cancels out your caloric surplus. I'm not of those people. A lot of people say that cardio kills gains because it burns off excess calories and a lot of people say that cardio is also vital for your health. This is an important question to answer because it’s putting the muscles in catabolic conditions from the outset. Overdoing it with cardio will bring your gym gains to a dead halt. Cardio doesn’t burn muscle tissue as easily as many people believe it does, as long as you’re consuming an adequate amount of calories and protein. It also depends on the type of cardio. Are you the kind of person who works out hard at the gym, eats healthy, tracks their macros but still can’t seem to get the results you desire? The title of the video was more than likely intentionally misleading; the thesis being advanced here isn't so much that cardio kills gains, but that cardio-type exercises being done shortly before resistance-type exercises are likely to hinder progress by virtue of the cardio-type exercises diverting blood-flow to where we want the blood-flow to be during resistance. Tom Venuto. Significantly, the thesis is not "Cardio is bad", or "Cardio in all forms hinders gains", or "You oughtn't perform Cardio". Your surplus is now 200 so your gains are affected. Sadly, most that choose cardio as their method for staying healthy or getting fit consistently surpass this point. Try 5-10 minutes of cardio and then add in some extra volume to your workouts. 0. I like to walk on the treadmill for 20 min at about 3mph prior to my workout to get in the zone and warm up. A minimum of three sessions per week (up to perhaps a maximum of 5) of reasonable duration (20-30 minutes minimum up to perhaps 40 minutes maximum) at a low to moderate intensity (70% of maximum heart rate or less) should achieve the benefits I talked about above without causing any of the problems that I also discussed. Decreased risk of diabetes Here’s the thing: Heavy lifting creates small tears in the muscles. Mistake 5: Overdoing Cardio to Stay Lean. Most of this fear stems from a decades-old study that has since been mostly debunked. Endurance training shuts down muscle and strength gains completely only when it comes in enormous quantities. Low intensity cardio should be prioritized over interval training for the most part. Just make up for it with eating. AthleanX posted a video yesterday (https://www.youtube.com/watch?v=w1qYhkL468o) that said cardio kills gains by diverting blood flow to muscles that aren't being used during your workout. Are you tired after walking for 20 mins? Strength Training. So is that it, it's bad? there are 5 major mistakes that will make it much harder for you to gain and even preserve muscle mass.. The u/CardioKillsYourGains community on Reddit. What I do is walk from the parking lot as my general warmup and then get straight into specific warm ups. But cardio will never not be good for you! Cardiovascular exercise (or a conditioning workout) can be an excellent way to improve health, speed up fat loss, build muscle, and speed up recovery. The unfortunate part about the cardio-kill-gains myth is that including the right amount of low to moderate intensity cardio in your training program can help with building muscle. Pick your program here - http://athleanx.com/x/my-workoutsSubscribe to this channel here - http://bit.ly/2b0coMWDoes cardio training kill your gains? Yesterday, I just googled "Bret Contreras Cardio" and found a bunch of articles with and without Bret that say crazy cardio can ruin your gains, and it really isn't needed to lose fat (I'm also trying to lose a significant amount of weight while doing Gorgeous Glutes). You see cardio might have an immediate interference effect limiting your gains, but it might also be a necessary evil for your gains as well. The title implies one thing but the actual content says something else. For the OP though, I don't think walking on the treadmill before your workout is the same thing as doing more intense anaerobic activity like in the vid, then jumping directly into strength work 10 seconds later. I play a sport to almost a top university level 3+ times a week for 2 hours each time and I just make up for it by giving myself a cheat meal with lots of calories on those days. - Cardio increases energy expenditure, which is good if your goal is weight loss - Cardio is good for staying fit from an endurance perspective - Cardio can be fun for some people (definitely not everyone!) I'm getting the feeling now that it might just be an excuse for some people not to do cardio. For years now, we’ve been peddled the idea that “cardio kills your gains.” Meaning, too much running, swimming, and cycling will literally cause your muscle to waste away! Does Cardio Kill Your Gains? Potential pros include improved recovery, improved work capacity, better calorie partitioning, improved appetite (sometimes), perhaps staying leaner and an easier time shifting back into dieting when the mass gaining phase is over. Cardiovascular training can improve your recovery between sets and workouts, and won’t interfere with strength or muscle gains if you do it correctly. I run twice a week and have had no problem with gains. If you can't do that then work out in the morning and do cardio in the evening. If you do a bunch of anaerobic cardio then immediately jump into a strength building exercise, you'll likely see less output in the second exercise -- even if the cardio exercise wasn't directly working the muscles being worked in the strength exercise. Cookies help us deliver our Services. I've also read of some science that seems to indicate that doing cardio after lifting can help the body better synthesize new muscle fibers. The recent meta-analysis I linked to in my first post on this subject essentially said that you can absolutely get stronger while doing some aerobic training. However, there is a downside to doing cardio because it is supposed to counteract strength and muscle gains. It does so in a number of ways. Cardio Doesn't Kill Gains (and You Should Be Doing It) Tanner Baze. Especially for someone that is trying to be a body builder but still loves to do mud runs and spartan races. January 9, 2014 . Here's What Science Says. After your workout, your body repairs these damaged muscle fibers which cause growt… Press question mark to learn the rest of the keyboard shortcuts. Find the timestamps for each question in the pinned comment. AthleanX posted a video yesterday (https://www.youtube.com/watch?v=w1qYhkL468o) that said cardio kills gains by diverting blood flow to muscles that aren't being used during your workout. My question is: to what extent does cardio kill your gains? You should be fine. Walking for 20mins definitely does not kill gains. Oh look it's athlean-X. All cardio burns calories. Light cardio is just fine. Part 1 of my million subscribers Q&A. Just don't be running marathons if you want to be putting on mass . It's what I look forward to when I go to the gym. For example, long distance running affects muscle construction significantly, but a few 40-60 minutes cardio … If you eat 300 mire calories then you're back to normal. The cons, including hampered recovery and systematic overtraining only really become an issue when too much volume or too high of an intensity is performed. So keep training as you are trying to building muscle. Hours and hours of cardio burn muscle and can kill your gains. 3 Surprising Things That Are Killing Your Gains. I run cross country every day plus I go to the gym every day - are they interfering with each other significantly? He had another video with title something like 12x3 reps kills your gains, and the actual video was about doing slow negatives. "cardio kills gains" Fittit please help me asses the validity of this statement. And some of these studies have shown that the benefits of resistance training can be enhanced with 2-3 days of cardio each week. 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