How To Balance Cardio And Lifting

Related Posts

  • Top 5 fitness myths fitness science muscles diet exercise5 FITNESS MYTHS THAT WON’T GO AWAY

    You have surely heard some of them before – there is something special about them – they simply won’t go away. If you’re new to dieting, it’s easy to fall for the myths. Fitness myths Read more…

  • Can Insulin help you build muscle?

    “Eat some candy after your workout, you need to keep those insulin levels high bro, that’s how you get jacked”. No “bro”, it isn’t. Insulin is a hormone that tells your body’s cells to use Read more…

  • How to prevent injury

    You’ve probably heard that training too much can get you injured. You’ve probably also heard that training too little makes you weaker and more likely to get injured. This is the injury paradox. Training can Read more…

  • How to track progress

    A good workout program motivates you to get back to the gym for your next workout. For many people, the making PROGRESS gives a rewarding feeling which makes us want to keep training. (1) That’s Read more…

If you want or need to add cardio to your strength training, it’s best to perform them on separate days, if your schedule allows. In this study, strength gains were similar when doing cardio immediately after strength training versus on a separate day. However, the group doing their cardio on a separate day experienced more than two-fold greater hypertrophy than the group doing their cardio immediately following lifting.

If you integrate aerobic training into a training program focusing on hypertrophy, you’ll probably gain more muscle if you do your lifting and cardio on separate days. Even though the presently reviewed study was performed with untrained lifters, other evidence suggested that even in trained lifters, separating strength training and cardiovascular training by at least six hours may eliminate the deleterious effects of cardiovascular training on strength gains.

Conclusion

You can still make gains if you do your lifting and cardio in the same session, but your progress will probably be a bit slower than it would otherwise be if you could perform your lifting and cardio on separate days.

Article from MASS – Monthly Applications in Strength Sport. The best tool for any serious athlete or coach to stay updated on the latest fitness science and how to use it, in-depth.

As we are affiliates, EBT readers can get a free sample issue to discover how useful MASS is. A subscription comes with everything shown below and more!

Source:
Moderate Intensity Cycling Exercise after Upper Extremity Resistance Training Interferes Response to Muscle Hypertrophy but Not Strength Gains. PMID 28912657

Stay Updated

With the latest science updates. We don’t spam! 

By clicking on subscribe you agree to our Privacy PolicyTerms & Condititions