Hey all! - Link to Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY - Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/ 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
@JEDIAL9
Жыл бұрын
*All of the major sports, from elementary school to the Pros, have combined cardio and strength training since the dawn of sports!* _Can you guess how many centuries and decades of anecdotal research are available when you reflect upon the Roman, Greek, and African empires?_ *All of the ancient empires had games for warriors of armies that combined strength and cardio together!* It's crazy how people are just putting together something that's been around for thousands of years!
@khaledannajar
Жыл бұрын
You wrote welcome in different languages. Consider adding Arabic. The language of large population of the world
@johnspartan98
Жыл бұрын
Light weights, hi reps, low rest between sets is cardio. Try doing BP for 20-15-12-10 reps back to back with only enough rest to allow a training partner to do each set and tell me it's not cardio. Then do the same for incline Bench press.....good luck.
@Atilolzz
Жыл бұрын
You can hear a quiet "Cardio is KILLING your gains" in the distance
@HouseofHypertrophy
Жыл бұрын
Haha :)
@HerculesFit
Жыл бұрын
Right! 😂
@pandajohn5911
Жыл бұрын
Oh it’s not silent at all
@thenit3vision
Жыл бұрын
Coacg Greg
@CarlosRomeroFilosofia
Жыл бұрын
@@thenit3vision Nah he supports cardio plus lifting
@tr1ckster726
Жыл бұрын
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.
@Sparkl1ngM1lk
26 күн бұрын
so i am cooked?
@jxxxn7137
19 күн бұрын
@@Sparkl1ngM1lk yes bro do your cardio
@fredwilliams7893
18 күн бұрын
Watch Larry wheels do marine training course video. Horrible!!!!!
@TinyBabyDuckling
Жыл бұрын
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.
@pridify
Жыл бұрын
Yes, rookies only need to be consistent in their whatever training. Avoid the complications that confuse you.
@TheDJLionman
Жыл бұрын
ive always done my cardio WITH WEIGHTS by doing all sets in one insane drop super set say what you want about it but it works for me.
@brawndothethirstmutilator9848
Жыл бұрын
john doe, That will elevate your heart rate, but it absolutely is not aerobic conditioning (aka “cardio”). It’s anaerobic conditioning. Both are important for optimal health.
@ViralChubb
Жыл бұрын
Correct. These recommendations are for elite athletes. The average individual would benefit from combining cardio and resistance training into their exercise routine.
@mykaratejournal2120
Жыл бұрын
Right on the money 👊🏼👌🏼
@WeinerNobre
Жыл бұрын
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.
@HouseofHypertrophy
Жыл бұрын
Awesome stuff, thank you for sharing! There are certainly are mechanisms by which cardio can benefit recovery and even training adaptations, I'll explore this in the next video :)
@KocmoMinecraft
Жыл бұрын
@@HouseofHypertrophy lets go bro i am waiting for the new video
@Flahtort
Жыл бұрын
Or maybe you just become more trained in general and that could potentially happen even without cardio because your body become more fit for lifting in general.
@YTStopCensoringFreedomOfspeech
Жыл бұрын
Theres many factors involved on why you will recover or not for a intense stimulus. Nutrition, good sleep, less stress when not training. Listening to your body is the most important aspect of this. These studies force people who may not have recovered to train again due to the schedule. Outside of the study, if you wake up and don't feel like you have not recovered, it's not a good idea to train intensely again. You should probably take the day off and do a recovery program. Forcing yourself to train is definitely over training.
@xParaDoxon
Жыл бұрын
At a moderate heart rate like 110-130 your blood flow is logically increased which leads to better nutrient supply in the muscles which leads to better recovery and does not really fatigue your body. That's why active rest days are actually a thing.
@marshallgiles6255
7 ай бұрын
100% correct. I have been combining weights with cardio for at least 14 years. Never Quit.
@josejuarez8607
5 ай бұрын
Are you shredded?
@noblepolygon8694
5 ай бұрын
I never understood the body builder mentality of don’t do cardio and the runner mentality of don’t run or you’ll get too bulk. I do both. I’m muscular/shredded and can runs 10k in under 45 minutes
@davidwatched935
Ай бұрын
@@noblepolygon8694 10k in 45 minutes is pretty avarage for a runner
@Sator810
Жыл бұрын
I find doing cardio before work, and strength training right after, to be the best combo for me.
@michaelbonilla2885
Жыл бұрын
It's better to do the reverse
@AR1S3000
6 ай бұрын
same working out in the morning feels too taxing
@joineejones4935
3 ай бұрын
Running in the morning always makes me feel good
@ian2372
Жыл бұрын
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.
@bocameron4507
6 ай бұрын
A mile and a half or 10km…..just let the imperial bullshit go
@jimz1024
6 ай бұрын
mile and a half or 10k, interesting
@zackshields1419
4 ай бұрын
You do a 10k on your REST day?????
@afrozhaider8083
3 ай бұрын
@@zackshields1419that is called active recovery
@willemvantonder9542
29 күн бұрын
So do 2x, 5k to 9k runs per week. 5 days at gym for 2 to 3 hours hitting weights, cycle and or stairstepper. 122kg bench, 22m 5k. 38kg skeletal muscle and VO2max of 40 aged 53...all good.
@IronWarrior86
Жыл бұрын
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.
@HouseofHypertrophy
Жыл бұрын
I do plan to cover data on showing cardio may benefit muscle growth next video :)
@nmnate
Жыл бұрын
Increased capillarization is one of the key benefits that I see from doing some 'reasonable' amount of steady state (low intensity) cardio. I also do mine as part of a warmup, just lower volume as I dedicate an hour or two a week to cycling (endurance or HIIT/SIT). Having better aerobic capabilities definitely helps with lifting (overall work capacity, not getting winded in a middle of a hard set of compounds). I perceive an improvement in recovery, but I can't really quantify that easily.
@CarnageJesterX
Жыл бұрын
You are incorrect. No human body acts differently. More lifting & less cardio will achieve more gains. If you are talking about a "cardio cooldown routine", then that's normal. If you are talking about doing a run up hill kind of cardio routine after a workout then no. So stop mixing up words if you are just doing a cooldown. If not, you are just wrong, the science & every body builder will tell you what I'm saying.
@MC-ry3jo
Жыл бұрын
@@CarnageJesterX The notion that no human body acts differently is simply not true, genetics (mesomorph, endomorph, ectomorph bodies and their variances) plays a huge role in how an individual body responds to stimulus and nutrition. I specificlly require more then LISS and cardio cool downs as you say. I've been body building, powerlifting, wheight training for 35 years and am one naturally short and stocky dude that bulks up without even trying. I even stopped pushing higher numbers because it doesn't take much for me to bulk at all. And struggle to tie my shoes in no time. Mountain biking, cycling, yes running up hills at the local forest preserve, and HITT are all a part of my training regimen. For the hardgainers out there I'd agree with your assesment, but there are plenty of variances in that category too.
@christhomas6419
9 ай бұрын
I think the cardio has to help, simply because it’s sustained blood flow that carries oxygen and nutrients that you wouldn’t get if you stopped lifting. When I ride the spin bike for an hour at a heart rate of 120 without lifting weights before, I go look in the mirror and all my muscles are pumped. If nothing else it has to help with recovery. The other day I did a 11 mile hike/ run up and down Mt Graham, 3500’ of elevation gain, did it in 4 hours 40 minutes. If you have done this kind of work you know this is not easy, sustained heart rate of 120 or more the whole time. My legs were smoked for days, day 3 was the worst, day 5 wasn’t a lot better but I did a 40 minute bike ride and felt great, day 6, zero pain. Next big hike/ run I do I’m going to try the recovery ride sooner to help reduce the pain and see how much it helps.
@SkepticalCaveman
Жыл бұрын
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.
@Lordoftheswollen
Жыл бұрын
I walk about 5 miles a day at work, thinking about getting a desk job. Not sure how this will work out.
@nomaderic
Жыл бұрын
@Swole MF you're gonna gain some weight. Same thing happened to em I worked a hectic labor job then went to a driving job.
@truthseeker7322
Жыл бұрын
Low intensity is great on recovery days and rest days.
@SkepticalCaveman
Жыл бұрын
@@truthseeker7322 every day if the intensity is low enough, but, yes, recovery is increased too.
@aptcaptc3098
Жыл бұрын
Why no power walking?
@ludvigglhasseris
Жыл бұрын
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
@NegativeAccelerate
Жыл бұрын
Damn I'd be scared to start a warm up with sprinting. I just do 10 mins where I g ofrom very slow to quite fast.
@elmaschimba963
Жыл бұрын
Sprinting or cardio before a workout would really decrease you’re energy to lift specially for heavy lifters. I would really recommend doing a 10 minute dynamic stretch before your workout to get properly warmed up without being out of energy. Then I would do cardio after your workout session and then you can do stretching exercises after both cardio and workout sessions if you have time.
@Limon11116
Жыл бұрын
Are not enough even 2 session of cardio par week to obtain decent cardiovascular gains
@BigDome1
Жыл бұрын
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.
@HouseofHypertrophy
Жыл бұрын
Great comment dude, thank you for this. I agree with what you've said and it's always awesome to hear your experience :)
@boiledone7671
Жыл бұрын
Lift and cardio every work out. Also add stretching honestly think this the most important. Helps my mental tremendously
@Wayf4rer
Жыл бұрын
Adding conditioning work into my sessions has helped a ton. Giant sets are king!
@HouseofHypertrophy
Жыл бұрын
Awesome to hear that dude!
@isaarunarom7830
Жыл бұрын
My gym has a cave with a horizontal rock climbing wall off from the weight room, I Love super setting my weight training with low graded climbs, it incorporates back, grip and forearms as much as I want into any set of litterly any it's right their, at the end of the climb (30-120 seconds) its right back to weight training. If I'm at other gyms is pull ups or push ups that I'll work in as my rest for weight sets. I rest after doing a set of each, but if one set takes a long time you don't need rest for set to other exercise. So even in pure anaerobic exercises suppered together if you can string in enough that it lasts 8 minutes then that anaerobic superset WAS aerobic cardio! Basically full-body drills, the dreadful stuff you imagine in boot camp.
@john_leo
Жыл бұрын
I play 30 minutes of basketball before weights. It keeps me in shape and I always feel nice and warmed up heading into my workout. I never have to worry about getting injured or doing warmups in the gym.
@lizz9840
24 күн бұрын
both are needed. I’m sick of these physical and diet trends. Do both and eat healthy and balanced foods with all macros and your done!
@vekonglengkong
Жыл бұрын
I always do Cardio (treadmill & stationary bike) on Leg Day. Never kill my gains 🦵🦵 I do Cardio right after the weight training session.
@HouseofHypertrophy
Жыл бұрын
Awesome stuff, wish you continued gainz!
@vekonglengkong
Жыл бұрын
@@HouseofHypertrophy Amen! Thank you, yoo too Bro 💪💪💪
@gricius
Жыл бұрын
same. If anything, my gains are improving because due to regular cardio I can make my weightlifting sessions more intensive.
@vekonglengkong
Жыл бұрын
@@gricius Exactly 👍 Cardio actually increase our endurance in Weight Training session 😃
@hopoutside
Жыл бұрын
I currently do 3 days/wk weights (push day, pull day, leg day), and 2-3 days/wk jogging( long slow jog/walk, 45 min stride run, tempo run). I also do fasting 3 days/wk. Have lost 45 lbs of fat and gained 5 lbs of muscle over past five months. 12 more lbs to go to get to maintenance weight!
@editsdharma108
3 ай бұрын
Wow so you lost pure fat and gained muscle
@rameshtsundupalli1913
Жыл бұрын
I alternate between a) Powerlifting the big lifts and b) HIIT +(arm+calves) 3x / week. It just works. I'm trying to get in shape and stay healthy.
@bw0ns4mdi35
Жыл бұрын
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.
@HouseofHypertrophy
Жыл бұрын
:)
@firejoe283
Жыл бұрын
Look into doing exercises that focus on muscular endurance. Cardio and strength are important. But strength is no good if it wears out fast. Your cardio can be solid but that lactic acid will still build up, especially when you're grappling. Your grips will tire out.
@KartikSinghKalhans
Ай бұрын
New studies show lactic acid to be used as a source of anaerobic respiration in advanced athletes @@firejoe283
@SkepticalCaveman
Жыл бұрын
I'm goingt to suggest using a jump rope as an alternative to running on a treadmill. With correct technique, rope jumping has much less impact since you jump lower but also use both feet at the same time, unlike running. Also the upper body is activated much more. A jump rope is also way cheaper and takes much less space for those who lift at home.
@alexm1841
Жыл бұрын
I ran track collegiately. It’s 100% possible to do both and find a balance. If you want to be a bodybuilder, do less cardio. If you want to run marathons, understand that you probably won’t be able to hit pb’s in the weight room. If you just want to be fit af, lift 3-6 times per week (depending on your program) and do cardio 4-6 times per week for up to one hour. Additionally, you can superset with lighter weights and functional training to combine both. Furthermore, you can skew your training more toward weights or cardio depending on which workout you schedule first and put more emphasis on.
@michaelvanmastrigt7591
2 ай бұрын
I used to avoid cardio because I once heard Mark Rippetoe say that cardio and strength were competing adaptations and that you had to chose one or the other. Something like that anyways. I began my weight lifting journey using the Starting Strength method and therefore took just about everything he said to heart. To make a long story short, in recent times I dared to expand my horizons by mixing in some light cardio a few days a week because I felt that it was important to my overall health and wellbeing. It has not impacted my strength gains. At least not yet. It has definitely leaned out my physique but I haven’t lost any weight either and my stamina has increased greatly and I feel very good overall. I now do cardio at least 5 days a week after my weigh training, over before it. I use a large trampoline in my backyard. 15 minutes of moderate intensity jumping. Kicks my butt
@guntertorfs6486
Жыл бұрын
In my experience your suggestions of using continuous type cardio and doing weights and cardio on seperate days for potentially better results and better recuperation , are correct. They are in my case , anyway.
@HouseofHypertrophy
Жыл бұрын
Great to hear :)
@Full4Fitness
6 ай бұрын
In my 3 year experience of weight lifting & strength training, I have always found cardio comes out on top in day to day life.
@gnikdroy
Жыл бұрын
Can you please make a video on the science behind bulk/cut cycles? Are the necessary? Optimal? Alternatives, and their effectiveness?
@sunny3907
Жыл бұрын
Squats are so good at working your cardiac system, they can very well be called cardio excercises
@generalrendar7290
Жыл бұрын
I've been doing 12 minutes of elliptical running with a 3 minute cooldown, followed by weight training for biceps, triceps, shoulder raises, pec flies, and pull downs. I can't go too hard on leg days because I have snapping hip syndrome, though I have found an exercise routine that can eventually cure it. I can focus on building leg and core strength once my hip stops clicking. Across 2 weeks I've lost 4 lbs and I've become much less winded when completing tasks. I need to lose 24 more pounds to get to my goal weight by August where I have my yearly physical to keep my pilot's medical. I've included a 15 minute daily stretch routine to increase my mobility and speed up my recovery from snapping hip syndrome as well. Hopefully I can make this work!
@javiervasquez29
3 ай бұрын
I use to do only weight training and always felt tired. Now i do 15 to 20 mins of walking on treadmill every gyn day then weight trianing, my lifts have gone up, my recovery also, my mental happiness has gpne up, and i feel way better then ever. Always do cardio before or after workout, you will feel way better. Just do light cardio light walking at a high to moderate eleveation of treadmill.
@Vincentservesgod
Ай бұрын
I literally lift weights in tabata and my muscles grow just fine. Snatches, lunges, cable presses, squats, all in tabata with dumbbells in my hands. Doesn't stop me from getting stronger.
@SessleIsosceles
Жыл бұрын
Just did my spin session this morning now onto my afternoon split squats fearlessly!
@HouseofHypertrophy
Жыл бұрын
Awesome, hope you enjoyed those split squats!
@SessleIsosceles
Жыл бұрын
@@HouseofHypertrophy I enjoyed more the knowledge now knowing that my cardio wouldn't interrupt them !👍
@ericswidler8743
Жыл бұрын
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.
@slapzzz9376
5 ай бұрын
The thing is that I do cardio not to lose fat but to strengthen my cardio vascular system..... After your heart is the most important muscle
@AndyPresto75
Жыл бұрын
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.
@sharath1857
Жыл бұрын
This video only talks about effect of cardio on strength but not vice versa - effect of strength training on cardio vascular fitness. So for someone who is more focused on running, thats what they would be more concerned about
@KocmoMinecraft
Жыл бұрын
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🔥
@truthseeker7322
Жыл бұрын
Once a week is not enough mate
@Rafas216
Жыл бұрын
@@truthseeker7322 é o jogo amador de futebol com os amigos tomando cerveja e comendo carne hahaha
@thegreat9481
Жыл бұрын
@@truthseeker7322 Thats exactly what i was thinking lmao
@alexworm1707
Жыл бұрын
Once a week is almost the same as not doing it at all...
@alexandresilva8233
Жыл бұрын
Well, it depends. If that one cardio session is. 3h bike ride mostly in zone 2 with some intervals, it’s more than enough
@sammylane21
Жыл бұрын
I wonder if the combined efforts of cardio and weight training is affected by my Hypothyroidism? My Hypothyroidism gives me a small advantage by giving me a small boost of energy. I could do 100 reps of squats, push ups, bicep curls, tricep dips and still go jogging without burning out of energy.
@TayWingate
4 ай бұрын
I've been doing 25 mins. of cardio, 25 mins. of weight training, and 10 mins. of sauna for about a month now. Down 7lbs. already. It feels good doing both.
@asiamies9153
2 ай бұрын
Only 10 mins of sauna? Do an hour in 80 celsius instead
@rouvenschweitzer881
Жыл бұрын
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.
@ruiseartalcorn
Жыл бұрын
I always finish my full body workouts (2 or 3 times a week) with a few high intensity sprints. I also practice Kung Fu 6 mornings a week. I've trained this way for many years and it certainly works for me. I'm 64 years of age and still improving :)
@HouseofHypertrophy
Жыл бұрын
Really nice to hear, I wish you continued improvement :)
@wakawaka1976
Жыл бұрын
What do you mean you’re improving? You are more muscular than when you trained in your 20s-30s? You must be a damn monster like Ronnie or are we talking a modest build not focusing on being jacked but function which is very different from bodybuilding
@abcdefgh4404
Жыл бұрын
I always did it, even before KZitem, scientific papers reading….and it always worked well. The old and simple things always works.
@Paul-th9es
Жыл бұрын
I used to kill the tred mill, like 5 miles a day almost everyday for years and my mind worked better, I felt, as a result of running. But, now am 40, so I am lifting in circuits, keeping my heart rate up while getting sets in. Going from say deadlifts to 1/4 mile incline run, to a pulling motion, throw in shoulders then back to dead lift. I like to keep my body guessing, and yes I see results. I dont stop, I go to beat the gym up like it stole my bike.
@johnmckeron3663
8 ай бұрын
You have to do both ‘cardio combined with weights’ all major sports teams use a lot of cardio with weight training
@CharlesReedPi
Жыл бұрын
Cardio supports resistance training and resistance training supports cardio. It's about balancing the 2. I perform 3 HIT power lifts around 30%+ intensity and then cardio daily and I have very nice cardio adaptations , plus power gains. Just feed and rest yourself
@HouseofHypertrophy
Жыл бұрын
Very interesting, thank you for sharing!
@CharlesReedPi
Жыл бұрын
@House of Hypertrophy you are welcome house, thank you for the content and the opportunity to learn and collaborate
@CombatSport777
Жыл бұрын
I do BJJ, wrestling, and runs such as the Spartan races that have obstacles. I combine my cardio with weight lifting 1-2 times per week as I find it trains my body to perform when fatigued.
@Norsketrutt
Жыл бұрын
The moderate levels of training described in these meta analysis sounds like the goals that most people strive for. And considering most people are after a 10-15% body-fat and simply staying healthy, it’s safe to conclude that cardio won’t affect most people’s weight training at all
@Claframb
Жыл бұрын
The HOUSE is always right
@mikey3672
Ай бұрын
I swear these studies are as irrational and unpredictable like my wife. The study changes on a yearly basis. I think those who are not doing it competitively just needs to move and get tired.
@ruimarques1979
Жыл бұрын
cardio helped me build muscle mass, strength training is more effective and better . And with cardio my shape has improved a lot
@watcherworld5873
Жыл бұрын
I cannot always make it to the gym. This information tells me that it is not that bad to do HIIT on the rowing machine after my weight training. This will help save me time.
@wasp3959
Жыл бұрын
I have been doing cardio acceleration for years. I've always strugged with my weight so i do a fasted 30 min jog in the morning. In the afternoon after work I do weights but in-between sets i jump on a treadmill for 60 to 90 seconds. Im noway a buff guy (unlike when i used to do powerlifting) but i honestly find progressive overload the most important thing. Consistently either uping the weight or the reps even by a couple of pounds or a couple of reps I've found has been the best thing. That and 5g of creatine and 200g of protein.
@azimuthclark462
10 ай бұрын
About 3 months ago I started doing a few minutes of cardio after my workout. I was pretty out of shape. Eventually I was able to get up to 30 minutes now I'm doing anywhere from 30 to 45 minutes of cardio, and the resistance I'm using has doubled. I've watched the fat melt off my upper legs, belly and back. I'm still making gains, but i have much more energy. I started adding in a few more sets to my lifting because my endurance has increased. I was pretty slow in the beginning weeks only burning about 250 calories in a 30 minute period. Now in that same 30 minutes I'm burning 320 calories. More resistance, faster cardio. A 30 minute run on my off day is nothing. I've noticed a substantial difference in my health. Even my Dr. Noticed.
@MATHEW94061
Жыл бұрын
It’s proven that the combination of cardio and resistance makes you like longer and healthier. Some people prefer not to do cardio because it may (probably not) affect their gains. Very smart.
@Engineer__MD
Жыл бұрын
Andy Galpin PhD suggest 4 hours between resistance done first and then significant cardio. He gives molecular intracellular reasons for this timing.
@hata6290
Жыл бұрын
woah, youre past 100k. nice job man you deserve it :) i cant remember if i found you early on or if you already had like 80k, its been a while. your videos always ignite my passion into optimizing fitness. thank you
@thegefster1988
Жыл бұрын
Ever heard of PHA Peripheral Heart Action invented in the 40's and used by bodybuilder bob gajda. Alternating upper and lower body excerices and one for core . Mini cycles and no rest between excercises and small rest at end of cycle. Excellent way to incorporate cardio into your sessions.
@yspegel
Жыл бұрын
As some one who does both cycling and fitness, i can assure you, my leg muscles are the most receptive to resistance training and recover the fastest. You have more lung capacity due to cardio training, making resistance training more easy because you're not out of breath, also blood flow is optimized greatly! I know this for over 30 years, don't care what science says if it works.
@future62
Жыл бұрын
I have been lifting and road biking together for years. You have to experiment a bit to figure out how to manage volume, intensity and timing but it's not that complicated. I sprinkle upper body work throughout the week, do my bike volume at the beginning of the week and taper into low body volume at the end of the week, with some other mesocycle undulations across training blocks. One thing to consider with cardio is impact... I feel like low impact stuff like cycling, swimming, rowing etc is more conducive to cross training than running. And mentally cardio done moving through actual space is better than anything stationary.
@HouseofHypertrophy
Жыл бұрын
Thank you for sharing, really interesting to read :)
@nortonkelly8460
Жыл бұрын
Ive started doing both recently, most of my cardio is Zone 2 low intensity stuff, aim to increase mitochondrial density, left ventrical hypertrophy, capillary increase and so on, it's easy to recover from, in fact i never need to recover, I train most nights with resistance, I do intense but very short workouts on 1 muscles group per day, drop sets and minimise volume, so far seeing improvements in both, I have hours of rest between them, I find that I don't tire, and don't need to recover, my cardio is always less than an hr, and resistance is usually less than 30 mins, any time I increase my Cardio intensity, zone 4 & 5 stuff i'll have a least a rest day including a rest from resistance, seems to be all working but I'll probably periodise it and at some point train specifically for something through for a few months, like improve running, then switch back to current methods after 12 weeks or something
@HouseofHypertrophy
Жыл бұрын
Very interesting to hear, thank you for sharing!
@doobyempires228
Жыл бұрын
For health, yes, a strong mix is ideal. For performance in powerlifting, I wouldn't recommend high intensity cardio. Even mild cardio is vastly beneficial, and generally easy to do.
@chamuuemura5314
Жыл бұрын
10:20 that may play a huge role. 11:15 yes, nutrition and recovery time+sleep will play a role. I enjoy hiking but try not to hike within 2 days of heavy leg work. If I’m stressed or sleep poorly I also cut down. I’m smaller than I was 5 years ago but I don’t get sore/injured anymore. I’m happier maintaining a smaller “package” pain free than I was when I had better muscle that I couldn’t enjoy outside the gym.
@xxreyoxx
Жыл бұрын
I always do 15-30 min paced cardio before my workout, usually on the seated bike. Helps to transition to warm-up to exercise.
@kayjay309
Жыл бұрын
I do that too
@afrobian1
2 ай бұрын
75% on resistance training. 25% cardio. And you’ll look like CR7 within 2 years
@RoidfreeSenior
Жыл бұрын
I have in the past been concerned with cardio screwing up gains, but have been doing just a bit on weight training days semi regularly with good results
@HouseofHypertrophy
Жыл бұрын
Great to hear that, I wish you continued progress :)
@jenHry-ng3pw
Жыл бұрын
I think when you are getting close to your genetics potential, the body starts to make tradeoffs. That is the "in trained athletes" clause .It is hard to keep 100kg lean mass and to also be doing a lots of endurance training. The body understands that if it was only 90kg it would be much more efficient in the endurance task and starts signaling for weight loss. It is also harder to eat enough for the increased amount of excercise, especially since weight training makes you less energy efficient. The good news most people watching this video still have a plenty room to reach their genetical potential. And also everybody should train primarily for healt and function anyway, where both cardiovascular and strength performance are important.
3 ай бұрын
Well, if you do concurent training of course do it In separate sessions. If you utilize concurent training do not expect great results In either of them. But it is possible to reach a state In which you will achieve your potential In both cardio and strength level due to your motor units composition and possible physiological adaptations. And now - in other to progress you have to specialise. But fizjological changes eg. your heart hypertrophy etc. wilii indicate how far you can go, and anyway everything will be depending on proportion of both activities! But utilasing concurent training, however the healthiest way of training, you have to forget about great result In either of the activities! It is simply because you canont be a good body builder and at the same time a good maraton runner! And it is more: you can not be a good weight lifter if you a good body bulder despite the fact that you can have more muscle mass!
@jvm-tv
Жыл бұрын
Checkout Iron Cardio. It's the best of both worlds.
@Andrea_k86
Жыл бұрын
I do cardio before I lift weights & it has been working well for me. I'm able to stay lean while building muscle. I've also been doing this for a long time.🙂
@Joshpower57
Жыл бұрын
Same.
@Andrea_k86
Жыл бұрын
@@Joshpower57 That's great!
@ub3rfr3nzy94
Жыл бұрын
I can only imagine it's a little different for women though. Men get better gains and perhaps are affected by this more. Men a lso tend to push a lot more weight, and that needs more energy.
@EmSeezStudio
Жыл бұрын
@@ub3rfr3nzy94 Women won't lose any to little muscle while in a caloric deficit or cutting phase vs a man. Alot ppl think it's because women have higher body fat percentages on average.
@_Belteshazzar_
Жыл бұрын
You should try to do cardio after if you haven't already. Whenever I do cardio first I perform much worse in the gym
@muntiacusmuntjak
2 ай бұрын
Cardio has huge mental benefits as well. Most sports demand both--many jobs demand both--and life is easier with both. My unsolicited thoughts :)
@LevysFitness
Жыл бұрын
What an awesome video! I can see a little spoiler from the title to the future ; )
@HouseofHypertrophy
Жыл бұрын
Haha, thank you my friend!
@mannyruiz8493
6 ай бұрын
Cardio is good but there has to be a distinction between low intensity and high intensity and the fact of the matter is high intensity cardio probably isn’t optimal or most conducive to hypertrophy.
@orhuna_4493
Жыл бұрын
Excellent analysis, for me oly lifting makes me feel the same way as HIIT when performed low intensity/high volume.
@HouseofHypertrophy
Жыл бұрын
Very interesting!
@ryandgarland
Жыл бұрын
I have been combining cardio and weights in the same work out for years. When I was younger I felt cardio reduced my weight lifting. As I have aged and done the work outs a lot...my endurance improved and I can do cardio before or after my weight training and it has no hindrance on weight training. Sometimes cardio helps get your revved up for the lifts. However, if you don't have the endurance, then putting your cardio before weight training will be an issue, until you gain more endurance.
@HouseofHypertrophy
Жыл бұрын
Interesting to hear that, thank you for sharing!
@Andrea_k86
Жыл бұрын
I also do cardio before I lift weights, it has been doing really well for me. I also lift weights 3 days a week.
@metalmusi
Жыл бұрын
I have noticed that too. Sometimes I go for a bike ride and then go weight lifting 30-60 mins later, and I feel great. However, some other times I do feel it has hindered how heavy I can go. It depends on my body that day I guess
@krisken88
5 ай бұрын
Find out what works for you and what you can sustain more is the better route
@Johan-ic4jg
Жыл бұрын
Hello! Came across the channel recently and really enjoy the intricate yet not to long content! Would be really interesting to know more about oxygen intake and it's effects on hypertrophy.
@HouseofHypertrophy
Жыл бұрын
Thank you my friend, what do you precisely mean by oxygen intake?
@themightymikeshow1992
Жыл бұрын
I've been doing this for the past 3 years
@markd.9538
Жыл бұрын
Something else to consider: for weight (fat loss): Strength work first - to unlock the fatty acids in the cells and get them released, then cardio (even just easy is fine) afterwards, to actually use some of that fuel up. Thoughts?
@darlenedunn5693
Жыл бұрын
Doing cardio doesn't kill my gains, but as my muscles increase, so does the muscle density. The increase in muscle weight makes cardio harder to do. Due to that, it's easier for me to fast walk on the treadmill @ 3.0 speed/15 incline to keep/increase my cardio.
@HouseofHypertrophy
Жыл бұрын
Awesome, thank you for sharing!
@joemorgenstern9846
Жыл бұрын
A bit of cardio is the cherry on top for a weight lifter.
@HouseofHypertrophy
Жыл бұрын
:)
@chriscarlisle6835
Жыл бұрын
Walking for an hour or hour and a half everyday a few hours after the gym, moderate cardio but still burning upwards of 5-600+ calories. Used to be doing 15 minutes after strength training but I kinda like walking now. It wears me out a hell of a lot less.
@HouseofHypertrophy
Жыл бұрын
Awesome, walking is certainly great!
@z.a.4801
2 ай бұрын
Well it is extremly rare for me to not bike at least 10 km a day so this is reassuring.
@gignas1992
Жыл бұрын
im skinny hard gainer, did more cardio and bodyweight training in my life and i still do more of that. but when i was going to the gym in winter time, i really felt that on a recovery day, when im sore, LIGHT cardio and streching really helped me to gain more and recover faster.
@brianodonnell7076
Жыл бұрын
LISS (30-45 minutes walking on a treadmill) prior to weight training has worked well for me. It's a great warm up especially on leg day. It hasn't affected my training volume.
@HouseofHypertrophy
Жыл бұрын
Awesome stuff, thank you for sharing!
@phil.1
Жыл бұрын
My apple watch VO2 max is 29 mL/kg/min
@shakya00
10 ай бұрын
Personally I do "progressive overload" running (I mean by that, an increase in time and/or speed each time) to surpass my limits and become better for a run I want to do next year (a 10km running). And then, I do my leg session. Might not be optimal for strength progress ahah but thanks to newbie gains I still progress well enough.
@MrKyuubiJesus
Жыл бұрын
Nice video. I've found that 30m easy run before workout doesn't impact a session but a 1h run with some pushing myself definitely does. It took a while to adapt to it but now it's like a nice warm up. 👍
@HouseofHypertrophy
Жыл бұрын
Awesome stuff, I wish you continued progress 🙏
@knobluch
Жыл бұрын
I'm trying to combine lifting and training for an ultramarathon and got super confused researching what works and what doesn't. This video was so helpful, thank you!
@HouseofHypertrophy
Жыл бұрын
This is awesome to hear, good luck with the ultramarathon, I'm sure you'll do great!
@supimsatan
Жыл бұрын
I need to do 20 mins of cardio(Low intensity cycling) before training, i feel really warmed up and i am stronger. (16 years of training exp)
@HouseofHypertrophy
Жыл бұрын
Awesome to hear :)
@stuartburnett351
2 ай бұрын
Never understood looking great but not being able to walk up a few stairs. Unless just looking goods what your after. Both together are obviously best
@dianaverano7878
Ай бұрын
I walk stairs in 1 hr. Walking stairs made me feel strong. Like I had energy boost next day. That is why I returned to exercise again. Everyday
@css7021
11 ай бұрын
I did cardio(morning-25mins) and weight training(compound exe. - evening) around 9hrs apart. I am obese and with a proper diet I have seen significant weight loss and strength gain within a month.. If possible I will try to update my long-term results.
@andyhanrahan
8 ай бұрын
Fair play, hope you're still going at it. If not, get going again, all good
@zha6700
8 ай бұрын
Keep up the grind, don’t stop until you reach your goal 💪🏼
@HaramGuys
Жыл бұрын
both are good. just, cardio within few hours after lifting decreases the protein synthesis process (in particular, mTOR activation) in order to deal with the stress response in the body first, and numerous studies have shown that cardio after lifting indeed slows down muscle mass gains significantly. both are good for your body, but there is a method to combine them in proper way. its like both calcium and tea is healthy but both shouldn't be taken in rapid succession with each other since tea renders calcium to be much less absorbable
@Joe-nh8eq
Жыл бұрын
I know its anecdotal.. But I was always good in the gym and really strong, but was weak in my conditioning. I played Rugby. So I set my gym sessions up as a rugby match. Warmup then first 20 minutes all out spring on the treadmill. Middle 40 minutes weights Superset with heavy jump rope. Last 20 minutes was a light jog. And still worked my up to the 1500 power club. So although cardio combined with weightlifting isn't ideal for weightlifting, you get huge athletic gains and can still make good gains in the gym...
@archiepotter7776
Жыл бұрын
That’s why I love CrossFit
@bulksupplementsdirectshort6255
Жыл бұрын
It's always tough this debate. I think cardio before weights is a given for warming up the body and raising internal blood flow and lubrication. But doing it together, before or after the workout, is largely down to what you aim to achieve. For increased fat oxidation and thus fat loss, real-world results AND that on trained individuals suggests that PWO cardio fro 30 mins can accelerate FFA from the blood and also break down stored fat.
@jaybeebee9288
Жыл бұрын
What does the 'P' in your 'PWO' stand for?
@bulksupplementsdirectshort6255
Жыл бұрын
@@jaybeebee9288 In this case it was "Post"
@knee-mah
3 ай бұрын
*Take a shot every time you hear “meta-analysis”*
@Nikayawa
Жыл бұрын
As an ectomorph struggling to eat enough calories to be on a surplus I think I am part of those individuals that just can't add cardio to their workout routine. Thanks for the video anyway !
@noluckasmr
Жыл бұрын
Bro I’m an ectomorph too, I weigh 135 and have ti eat 3200+ calories a day just to maintain trust me when I say tho, going for a 3+ mile run burns like 300 calories but you’ll gain an appetite right after so for me it’s a win as it’s hard to eat early in the morning unless I run the earlier you eat the more you can eat in the day. Just my two cents I think you should give it a go
@horaciogonzalez6056
Жыл бұрын
Cardio is essential for heart health and should not be neglected at any circumstance, plus it's much easier to eat something than to burn it off.
@rise4329
Жыл бұрын
Yes, like Goggins, I believe in ACTIVE recovery v PASSIVE recovery. Just bc I did heavy, hard leg day doesn't mean I don't get out of bed n go work... lol yes context dies matter... 🤨
@thatoneguy9756
Жыл бұрын
Meanwhile I'm doing resistance training AND cardio 5 days a week.
@LotanLevant
Жыл бұрын
Sometimes you gotta put overall health over fitness dogma, even if the data is inconclusive
@garthly
2 ай бұрын
As vo2max is the most important marker for longevity, and hiit is the best thing to drive it up, surely the combination of hiit with resistance training is ideal for health?
@asiamies9153
2 ай бұрын
No, 80 % of cardio should be zone 2. Maybe only 5-10 % should be zone 4/5
@Oi-mj6dv
2 ай бұрын
You can overdo this combination and easily induce overtraining as well as inducing reduced performances. You can do It, you probably should but you cant be a brainlet about It. Also LISS is what allows you for better recovery.
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