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The Truth About Cardio & Muscle Building – Part 1

There is a lot of debate and controversy on the subject of doing cardio while building muscle. Once and for all I will set the record straight. So without further adieu, here’s the real deal for doing cardio while trying to gain size and strength…

If you are a beginner who also happens to be a mature ectomorph who has to fight for every ounce he gains (eg a classic hard gainer), I suggest that your cardio be almost entirely on take at least 8-12 weeks. Get your training and diet down and pack on some size. In that time you should be able to gain at least 15lbs of muscle if not 20+. After you’ve done that you can add in some cardio. I would start with three weekly twenty minute sessions of moderate intensity cardio; no intervals. Use a bicycle to limit the amount of eccentric stress or impact on the joints. And remember that there are actually things known as real bikes that go outside, not just stationary bikes that people park on to watch Oprah. Although, if you choose that route, get one with a well-padded seat that won’t lead to the death of your sex life.

If you​​​​​​are above the beginner level, you should always do some type of cardio on a regular basis, either intervals, moderate intensity steady state, or low intensity, long duration steady state. Again, don’t limit yourself to indoor machines; go outside and drag a sled, run sprints, jump rope or play a sport. That’s much more fun anyway. I think everyone should do something like this at least three days a week for at least 30 minutes. It is healthy and prevents many health problems, not to mention it keeps you in shape and looking good.

Contrary to what many people believe, cardio can actually be of great benefit to those looking to get bigger and stronger. Not only does it improve the cardiovascular system and thus improve the quality of your weight training workouts, but it allows you to eat more muscle building calories while staying lean. To pack on 20-30 pounds of muscle you have to eat an unusual amount of food. Doing some cardio will help ensure you don’t get fat from all the excessive eating.

The bottom line is that everyone, except absolute beginners, should do some type of cardio activity at least three times a week for thirty minutes. This will not inhibit size or strength gains in the least, but may actually enhance them. You should vary your activities and intensities as much as possible. You can do cardio right after you train, although I prefer to do it on non-weight training days or later in the day after training, because I usually spend too much time after lifting to give it all to the cardio. Doing it on days off is usually a better option anyway, as it serves as an active recovery activity and you also burn some calories on those days.

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