Does Cardio After Lifting Kill Your Gains?

0:00 Cardio and Gains
1:31 What's the purpose?
3:00 Rest vs Cardio
11:20 How do these affect growth?
13:14 Implications and how bad?
17:50 Recommendations for both
20:00 Most likely outcomes
22:11 Best Approach

[dylanfosho]

i do A LOT of cardio to RP videos. (I don't own a treadmill)

[IkariTheWraith]

My gains noticeably improved after I separated my lifting and my Dance Dance Revolution by several hours, so I can back this up with (relatively meaningless) personal experience.

[Dapo.m]

Currently at the gym doing cardio after lifting. Prefect video length

[Chris-ofxm]

I've lost 100 lbs in one year and started walking only 1.5 miles every morning at a 3.5 mph pace and BP went from avg. of 140/96 to 118/76 and I'm still about 50lb overweight. Can't stress how much diet and exercise has helped me

[bobbydons]

I started working out a year ago. I’ve done 30-40 mins of lifting and then 60min of cardio. Everyday. I’ve lost 40 lbs but wondered why I haven’t seen much muscle growth… makes so much sense. Thank you

[Darth_Vader]

Dr. Mike and I have been doing cardio together in his bedroom for ages

[notablediscomfort]

To save anyone time: Just do a reasonable amount of cardio. I promise getting your pulse up a little for 20 minutes won't prevent you getting jacked.

[bopolicjawogle]

PLEEEEASE dr. mike we really a video for hybrid athletes. how to train running and strength at the same time effectively.

[karriecoleman]

This hit with perfect timing. I signed up to do my first triathlon and didn't want to interfere with my strength gains. Thanks.

[drjazz]

🎯 Key points for quick navigation:

00:12 *🏋️‍♂️ Cardio after weight training is a common practice but can potentially interfere with muscle growth.*
01:26 *📊 The main purposes: cardio is for fat loss and health; weight lifting is for stimulating muscle growth.*
02:38 *⏱️ Muscle growth occurs after training during rest periods with proper nutrition and relaxation.*
03:20 *🧘‍♂️ Post-weight lifting promotes parasympathetic dominance, aiding recovery and blood flow to trained muscles.*
05:48 *⚙️ Muscle growth is enabled by mTOR activation, which is suppressed by cardio-induced AMPK activity.*
07:10 *🍞 Glycogen levels are crucial; their depletion through post-lifting cardio can affect muscle growth negatively.*
08:32 *🩺 High-intensity cardio post-lifting activates the sympathetic nervous system, hindering optimal growth conditions.*
09:41 *🚴 Blood flow shifts to active muscles during cardio, potentially decreasing nutrient supply to freshly trained ones.*
11:46 *🍽️ Delaying post-workout nutrition while doing cardio could reduce the effectiveness of muscle growth stimulation.*
13:21 *🏃‍♂️ Intense cardio, especially using recently trained muscles, can significantly reduce potential muscle gains.*
14:45 *💡 Although cardio doesn't cause muscle loss, it can reduce the rate of muscle gain by up to 50%.*
17:45 *🥤 Low-intensity cardio is less detrimental to muscle gains and integrating meals or shakes during can mitigate negative effects.*
20:35 *🔗 Major muscle loss from cardio is unlikely; instead, less muscle growth might occur, with gains still present.*
21:02 *⚡️ Cardio may interfere with muscle gains, but only significantly if done excessively.*
22:12 *🏃 Recommended timing is low-intensity cardio post-workout with a protein shake or pre-workout as a warm-up.*
23:09 *⏰ Ideal approach to minimize interference is to separate cardio and weights into different sessions, allowing several hours in between.*
24:06 *📱 The RP Hypertrophy and Diet Coach apps can aid in fitness tracking and progression, available via links in the description.*

Made with HARPA AI

[captain]

The only way I get in my steps is if I do cardio before or after weights. I work a desk job. If it's at the cost of muscle growth, it is what it is. Need those steps.

[anonymous]

As a runner trying to build muscle and get stronger as fast as possible this was the perfect guide to navigating lifting and cardio. Thanks.

[iloveferrets]

I would LOVE it if the RP team listed some relevant studies/sources in the description of these videos. Not doubting Dr. Mike, but when I hear numbers like potential 50% less gains, that is something I would like to see the source of so that I can see how this conclusion was drawn😅

[Thezemon]

For 99.99% of population the answer is resounding no, do cardio immediately after lifting once or twice or even 3 times per week, you wont be missing much

[PPP]

I prioritise heart and brain health over visible muscle growth. Hence, doing cardio at each session is a must for me.

[carastone]

I do my cardio first thing in the morning. After work (around 3pm), I do my strength training, fueled by breakfast and lunch! After strength, it's time for dinner!

[Therealmathilda]

They've done a lot of studies about this. They call it the "interference effect." The bottom line is that you have to do a lot of cardio or higher intensity cardio for it to interfere. A lot more than the average person or the average meathead or gym rat does.

[saberguy]

How has this man not yet made the joke about being in "educational health films". He's made every innuendo under the sun, except for this one

[wcsxwcsx]

This has been tremendously insightful. I wish I'd have known this a few years ago. Maybe then I would actually see some results.

[nhk]

I actually love the sentence: ''I walk around to the front to stare, so they know.'' As long as is it' not intrusive or harassment. It's actually nice