The Brute
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Hey guys im new to this site as well as body building I was wondering how much cardio to do a week if i am strengh training 5 times a week and trying to get very lean
I guess theres a bunch of prior Mr Universes and Arnold Classic winners that aren't real men then.Real men don't need cardio.
haha, I'll assume you're being sarcastic...Real men don't need cardio.
yeah real men just need heart attacks and strokes. J/JReal men don't need cardio.
i love my cardio strength also. the feeling after a 5 mile run up a mountain is incrediblehaha, I'll assume you're being sarcastic...
I enjoy being able to run 3 miles and then still lift more that rest of the "men" in my gym.
I think it really depends on the person. If you are an endomorph taking in 6g of CLA, 6g of HMB, doing a CKD and staying at 1g protein/lb of LBM, why wouldn't you be able to loose fat and gain LBM at the same time? I'm not advocating that it is the right thing for everyone, but its working well for me. I may very well be able to build more lean body mass faster if I wasn't trying to loose the fat at the same time, but the goals I set are what I set. I'm only doing it this way because I signed up for the Body For Life challenge and had a lot to accomplish in the 12 weeks. I'm sure next cycle i'm going to go with light weight gain in hard workouts (plus light cardio) from weeks 1-8 and combo cardio and weights the last 4 weeks to lean out again. I'm doing this as much for overall fitness as for size. It would be nice to be able to do a 5k run for charity or something like that.I would recommend not doing cardio on back to back days. if you are lifting 5 days a week. you might only have one day for cardio. make sure you have at least one rest day. I dont do cardio and weights on the same day. its hard to build muscle and lose fat on the same days.
Yeah the 'no cardio for weightlifters' myth is such a load of BS and it just WONT die. Being in great cardiovascular health actually improves your performance in the gym and your overall physical health as well.I have also found that by doing just one weight workout per week I can maintain both my strength and size. Don't buy into all of the old school info because it just isn't true IMO
The bolding is mine.Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.
And muscleCardio immediately after weight training is actually an ideal situation for buring fat.
Are anabolics involved??Can't say I agree.
I do my weight workout on Mondays followed by a 50 mile bike ride then a 3 mile run and have not burned any muscle.
CROWLER
NopeAre anabolics involved??
If you're a real 'hard gainer' then yeah, minimizing that kind of aerobic activity may help gain weight, but at what expense? Adding extra calories to cover the calories burned from that post workout 20 minute session should be enough to keep the body in an anabolic state.I agree! I used to think that cardio shouldn't be done after weight training. These days, I do 30 minutes of cardio after lifting almost every time. Then I'll do up to an hour of total cardio on non-lifting days. I had to work up to that much over the past year or so, but it is really a great thing for staying lean and just for overall health.
For young hard-gainers just starting out, though, I'd just stick to doing cardio on non-lifting days.
Tom Platz would ride his bike 20+ miles after his leg workout...I find that light cardio after leg training actually helps alleviate DOMS. You're right about sprints being great for anabolism and fat burning...I love running sprints as much as lifting.I recomend to keep cardio days seperate,and not after leg day .I find sprints much more effective in burning fat and saving muscle.Done properly with a heart rate monitor 20 mins max is all you need.
?????? i never said i was loosing muscle from 20 min cardio sessions......If you're a real 'hard gainer' then yeah, minimizing that kind of aerobic activity may help gain weight, but at what expense? Adding extra calories to cover the calories burned from that post workout 20 minute session should be enough to keep the body in an anabolic state.
Tom Platz would ride his bike 20+ miles after his leg workout...I find that light cardio after leg training actually helps alleviate DOMS. You're right about sprints being great for anabolism and fat burning...
I suppose the point Im trying to make is - if 20 minutes of cardio a few days a week is causing you to 'lose muscle', then you're doing something else wrong. Id like someone to explain to me the mechanism behind this muscle loss...
BV was talking about the whole "cardio burns muscle" myth, he wasn't saying that you said that.?????? i never said i was loosing muscle from 20 min cardio sessions......
ahhhhh,............good post on the sprintsBV was talking about the whole "cardio burns muscle" myth, he wasn't saying that you said that.
I do what I can...ahhhhh,............good post on the sprints
sweet...Good luck this winterNope
BCAAs 50 grams a day another 150 grams of protein from food and another 150 grams of protein from protein powder. A total of 5000 cals a day the rest is mostly complex carbs and healthy fats.
I doubt I could gain muscle on this schedule of so much cardio but then again I didn't think I could maintain muscle with this much cardio so who knows. I will find out this winter when I try to put on some muscle.
CROWLER
Yeah sorry man should have been more specific - I wasnt quoting you there...?????? i never said i was loosing muscle from 20 min cardio sessions......
well i guess i can put away the voodoo doll of you i was makingYeah sorry man should have been more specific - I wasnt quoting you there...
Aw man that was my idea...I had him on a treadmill and everythingwell i guess i can put away the voodoo doll of you i was making
I think 20 min 3x a week is a good idea when you're eating big and training hard for strength and size. I'll usually warm up with a 10 min cardio session and then hit 20 min 2-3 times a week. It helps keep the fat off, and also provides for greater recovery, less risk of injury, and most of all keeps your heart in good shape.So guys, can we get a consensus on what someone bulking and training for strength could be safe to do cardio wise? Not to loose fat, more so just to have better conditioning and heart health.
Like what is the most cardio I could probably get away with, without impacting my muscle / strength gains?
I just want to get my heart back into good shape and keep my awesome gains coming....
So like 20mins 3x a week after lifting? Suggestions??
no anabolics involved btw
Its largely dependent on your body type. I'm doing crazy amounts of cardio on a restrictive diet, and still gaining lean muscle mass without prohormones or steroids. But I've always been an endomorph, so I'm just lucky that way (it didn't feel lucky when I was at 245# at 40% bf).So guys, can we get a consensus on what someone bulking and training for strength could be safe to do cardio wise? Not to loose fat, more so just to have better conditioning and heart health.
Like what is the most cardio I could probably get away with, without impacting my muscle / strength gains?
I just want to get my heart back into good shape and keep my awesome gains coming....
So like 20mins 3x a week after lifting? Suggestions??
no anabolics involved btw
how long do you guys lift weights? I lift for an hour and 20 min of cardio afterwards I would be too much for me. I agree with anything over an hour gets catabolic. I think loading the muscles with glycogen to build muscle defeats burning fat and depleting glycogen from muscles to burn fat defeats building muscle. I think cardio for weightlifters is a good idea. I need very little cardio (ex cross country and track runner) I also think when you do the cardio makes a difference.I think 20 min 3x a week is a good idea when you're eating big and training hard for strength and size. I'll usually warm up with a 10 min cardio session and then hit 20 min 2-3 times a week. It helps keep the fat off, and also provides for greater recovery, less risk of injury, and most of all keeps your heart in good shape.
Ive read that anything over an hour can starrt leading to catabolism for a bodybuilder, especially while dieting for fat loss. Personally, I dont like to go over 30 minutes.
BV
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