You CAN Combine Cardio & Weights (and Should)

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

References:

Beats:

[HouseofHypertrophy]

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

[TinyBabyDuckling]

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.

[trckster]

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.

[Atilolzz]

You can hear a quiet "Cardio is KILLING your gains" in the distance

[marshallgiles]

100% correct.
I have been combining weights with cardio for at least 14 years.
Never Quit.

[WeinerNobre]

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.

[IronWarrior]

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.

[ian]

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.

[boiledone]

Lift and cardio every work out. Also add stretching honestly think this the most important. Helps my mental tremendously

[Sator]

I find doing cardio before work, and strength training right after, to be the best combo for me.

[bwnsmdi]

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.

[SkepticalCaveman]

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.

[BigDome]

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.

[ludvigglhasseris]

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

[rouvenschweitzer]

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.

[abcdefgh]

I always did it, even before YouTube, scientific papers reading….and it always worked well.
The old and simple things always works.

[ericswidler]

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.

[AndyPresto]

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.

[KocmoMinecraft]

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🔥

[xxreyoxx]

I always do 15-30 min paced cardio before my workout, usually on the seated bike. Helps to transition to warm-up to exercise.