Article: Weights Before Cardio
- Thread starter The Press
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Legacyfighter
Active member
There is one MAJOR problem to this study. It does not look at hypertrophy response at all. Cardio after weight training is a VERY BAD idea when looking to gain or retain lean mass. Immediately after training mTOR, the primary non-inuslin mediated hypertrophy response, is through the roof. Feeding during this time is critical for hypertrophy. The higher the GI carbs and the quicker the protein source the better. When cardio is performed after weight training AMPKinase levels raise. AMPKinase shuts down the mTOR pathway, greatly inhibiting the hypertrophic response. Not to mention that the longer you wait after weight training the less sensitive your muscles are to inuslin and glucose, further limiting the hypertrophy response.
If you must do cardio and weight training in the same day, I would highly recommend doing cardio 2 hours or more before lifting, or 6 hours or more after lifting.
If you must do cardio and weight training in the same day, I would highly recommend doing cardio 2 hours or more before lifting, or 6 hours or more after lifting.
Othello1276
New member
From the latest articles I've read on the subject, they seem to agree with LegacyFighter. Cardio before training , on non training days or with at least a 6 hour break between are best for maintaining the lean muscle you worked hard to gain. They article I read also mentioned that if cardio needed to be done after then HIIT , cycling or rowing was best as it showed no real impact on muscle loss. I personally have had good results with separating my steady cardio sessions and doing HIIT if I need to do it after training.
Othello1276
New member
Yeah, I would say that was fine. The study showed the problem being the 20+ steady state post training cardio session did the most to blunt the hypertrophic response. Cycling, Rowing., and pretty much any form of HIIT had little to no effect, due to their resistant training type qualities
Legacyfighter
Active member
I would still suggest not to do cardio afterward. Even if HIIT has been shown to be muscle sparing I would be concerned with where the nutrients are going. If i just finished up with a heavy chest day, I want every bit of protein and carbohydrates i'm ingesting during and immediately after going to rebuild my pecs. I don't want it being used to fuel my cardio session. HIIT, due to its higher intensity is more likely to burn through glycogen, when you take in carbs and protein post workout it will go to refill the glycogen you just used up. Again, I want every bit of nutrients going to rebuild my pecs after my chest days.
Othello1276
New member
Yeah, can definitely understand that but what if your goal is to drop bodyfat while not only maintaining but building lean muscle. And if time is also a factor in your training, getting there twice just to separate your resistance and cardio sessions just isn't an option.
Legacyfighter
Active member
@Othello: Then what I would recommend is incline walking before weight training. Heart rate under 120. That should bias calorie expenditure toward fat and away from carbohydrates and protein. It shouldn't effect glycogen stores much and won't take away from the workout.
fueledpassion
Well-known member
Just drink BCAA's and stop worrying about it. That's what the supplement is for. There are a number of ways to avoid muscle wasting during training. One effective way is to be carb-loaded when doing resistance-training and carb-depleted (but supplementing BCAA's) when doing cardio.