{"id":166463,"date":"2020-04-30T00:00:00","date_gmt":"2020-04-29T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/can-cardio-workout-destroy-your-well-deserved-muscles\/"},"modified":"2023-08-10T20:13:31","modified_gmt":"2023-08-10T18:13:31","slug":"can-cardio-workout-destroy-your-well-deserved-muscles","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/can-cardio-workout-destroy-your-well-deserved-muscles\/","title":{"rendered":"Can cardio workout destroy your well-deserved muscles?\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/can-cardio-workout-destroy-your-well-deserved-muscles\/#CAN_YOU_DO_CARDIO_AND_GROW_YOUR_MUSCLE\" title=\"CAN YOU DO CARDIO AND GROW YOUR MUSCLE?\">CAN YOU DO CARDIO AND GROW YOUR MUSCLE?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/can-cardio-workout-destroy-your-well-deserved-muscles\/#ORDER_IS_IMPORTANT\" title=\"ORDER IS IMPORTANT\">ORDER IS IMPORTANT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/can-cardio-workout-destroy-your-well-deserved-muscles\/#THE_WAY_MATTERS\" title=\"THE WAY MATTERS\">THE WAY MATTERS<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/can-cardio-workout-destroy-your-well-deserved-muscles\/#WHAT_TO_TAKE_OUT_OF_IT\" title=\"WHAT TO TAKE OUT OF IT?\">WHAT TO TAKE OUT OF IT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/can-cardio-workout-destroy-your-well-deserved-muscles\/#HOW_TO_INCORPORATE_CARDIO_WITH_WEIGHT_TRAINING\" title=\"HOW TO INCORPORATE CARDIO WITH WEIGHT TRAINING\">HOW TO INCORPORATE CARDIO WITH WEIGHT TRAINING<\/a><\/li><\/ul><\/nav><\/div>\n<p>Are you one of the people who avoid cardio training because <strong>of fear of losing all their well-deserved muscles<\/strong>? See how science speaks about this issue!<\/p>\n<p> <\/p>\n<p><em>&#8220;Cardio kills muscle&#8221;<\/em> has long been a sort of mantra in the fitness community. Some bodybuilders cling to this notion so hard that they think they <strong>will turn into a weakling<\/strong> because of the regular stairs. It is true that muscle adaptation <strong>varies greatly depending on the type of training<\/strong>. There is a difference between strengthening and aerobic training.<\/p>\n<p dir=\"ltr\"> <\/p>\n<hr \/>\n<p><span style=\"color: #ff6600;\"><em>The more you practice one type of training, <strong>the harder it will be to achieve the same level<\/strong> in the other. Compare marathon runner and Kai Green.<\/em><\/span><\/p>\n<hr \/>\n<p dir=\"ltr\"> <\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Can cardio workout destroy your well-deserved muscles? \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/the-essential-8-exercises-that-will-get-you-ripped_12.jpg\" alt=\"Can cardio workout destroy your well-deserved muscles? \" width=\"600\" height=\"428\" \/><\/p>\n<p dir=\"ltr\"> <\/p>\n<p>But that doesn&#8217;t mean that cardio and weight training <strong>are totally incompatible<\/strong>. If you set up your workouts correctly, <strong>cardio can help<\/strong> improve your results, body composition and general health.<\/p>\n<p> <\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"CAN_YOU_DO_CARDIO_AND_GROW_YOUR_MUSCLE\"><\/span><span style=\"color: #339966;\">CAN YOU DO CARDIO AND GROW YOUR MUSCLE? <\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A few decades ago, it was found that 10 weeks of cardio workouts along with strength training <strong>had a negative impact on muscle mass growth<\/strong>, compared to strength training alone. <span style=\"color: #ff6600;\">\/1\/ <\/span> However, if we take a closer look at the volume <strong>training used in this study<\/strong> &#8211; 6 days a week of cardio training and 5 days a week of strength training &#8211; we can infer that it was pretty hard. Only a few of us will perform <strong>30 to 40-minute cardio six days a week<\/strong>.<\/p>\n<p> <\/p>\n<p>However, recent research suggests that an adequate amount of cardio can indeed <strong>increase the effects of strength training<\/strong>. Studies have shown that <strong>weight training in combination with 2-3 days of cardio<\/strong> may result in greater muscle mass growth than strength training alone. <span style=\"color: #ff6600;\">\/2,3\/<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"><\/span><\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Can cardio workout destroy your well-deserved muscles? \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/projectmass_trainingoverview_graphics-6.jpg\" alt=\"Can cardio workout destroy your well-deserved muscles? \" width=\"560\" height=\"330\" \/><\/p>\n<p dir=\"ltr\"> <\/p>\n<p><strong>What to take from it?<\/strong> It seems that the golden middle way is a combination of cardio and weight training. <strong>Too much cardio workout<\/strong> can limit muscle growth, <strong>but too little cardio<\/strong> can limit muscle growth. Performing cardio <strong>2-3 days a week <\/strong>seems to be the right choice for lean muscle growth <strong>without putting your muscles at risk<\/strong>.<\/p>\n<p dir=\"ltr\"> <\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"ORDER_IS_IMPORTANT\"><\/span><span style=\"color: #339966;\">ORDER IS IMPORTANT<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Muscle adaptation in both aerobic and endurance workouts <strong>can potentially cross and overlap<\/strong>, so it is very important to <strong>allow enough time between workouts <\/strong>to minimise this phenomenon, optimise performance, as well as subsequent adaptation. <span style=\"color: #ff6600;\">\/4,5\/<\/span><\/p>\n<p> <\/p>\n<p>Strength disabilities followed by high intensity or endurance exercises can <strong>last up to 6 hours<\/strong>, so it makes more sense to <strong>separate training sessions for at least such a long time<\/strong>. <span style=\"color: #ff6600;\">\/2,6,7\/ <\/span><\/p>\n<p> <\/p>\n<p>On the other hand, if you wait too long, you may start <strong>experiencing pain from your earlier training<\/strong>. This is because <strong>muscle pain has a delayed onset<\/strong>. Try to find the golden way: long enough after the previous workout, but well before the onset of muscle pain (especially from the lower body workout) that <strong>will not affect the quality of your workout.<\/strong><\/p>\n<p dir=\"ltr\"><strong> <\/strong><\/p>\n<p dir=\"ltr\"><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Can cardio workout destroy your well-deserved muscles? \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/novice-lifters-start-here_graphics-2.jpg\" alt=\"Can cardio workout destroy your well-deserved muscles? \" width=\"560\" height=\"404\" \/><\/strong><\/p>\n<p dir=\"ltr\"> <\/p>\n<p>When it comes to the order, it does not have to radically affect muscle growth. Several studies have examined adaptation in weight training before aerobic training or vice-versa and found that <strong>improvement in muscle strength and size<\/strong> was not affected by the training order. <span style=\"color: #ff6600;\">\/8,9\/<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<p>From a practical point of view, it is likely that <strong>tiredness from strength training will have less impact <\/strong>on cardio training than vice versa. Think about it. Would you rather be tired after 3 reps of squats or a 3-mile run? We&#8217;d better take the other one. Everybody is different. <strong>Experiment with the order and timing<\/strong> of your workouts to see what fits you better and brings benefits to your performance.<\/p>\n<p> <\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"THE_WAY_MATTERS\"><\/span><span style=\"color: #339966;\">THE WAY MATTERS<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Compared to other forms of cardio, <strong>running can cause lots of muscle damage<\/strong>, most likely due to a large amount of eccentric muscle contractions during movement. However, cycling places more emphasis on concentric muscle activity. This can <strong>cause less overall damage<\/strong> and ultimately reduce the amount of overlap <strong>with muscle renewal and growth.<\/strong><\/p>\n<p dir=\"ltr\"><strong> <\/strong><\/p>\n<p dir=\"ltr\"><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Can cardio workout destroy your well-deserved muscles? \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/your-thanksgiving-cardio-and-strength-training_06.jpg\" alt=\"Can cardio workout destroy your well-deserved muscles? \" width=\"600\" height=\"398\" \/><\/strong><\/p>\n<p> <\/p>\n<p>Hours of running are probably not the best idea, but activities like cycling can improve your gym results. Several studies have shown that <strong>weight training in combination with cycling<\/strong> can increase muscle mass more than <strong>weight training in combination with a treadmill<\/strong>, or more than just weight training alone. <span style=\"color: #ff6600;\">\/3,10\/<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"WHAT_TO_TAKE_OUT_OF_IT\"><\/span><span style=\"color: #339966;\">WHAT TO TAKE OUT OF IT? <\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Cardiovascular exercise offers some significant health benefits, including <strong>improved aerobic capacity.<\/strong> But it also provides benefits when lifting weights. Cardio can give you more work capacity during exercise in the gym, <strong>allow faster recovery<\/strong> between workouts, <strong>improve your body composition<\/strong>, and essentially keep you from collapse when you have to climb several steps. The timing and overall volume of cardio and weight training seem to be <strong>the main factor in designing successful and concurrent training programs.<\/strong><\/p>\n<p><span style=\"color: #ff6600;\"> <\/span><\/p>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">TRY CARDIO TO SUPPORT MUSCLE MASS GROWTH<\/span><\/h3>\n<p>\u2022 Adopt strategies that increase cardio but minimise the total amount of workouts (eg <strong>HIIT 2-3 times a week).<\/strong><br \/>\u2022 From a practical point of view, performing <strong>cardio before training with weights<\/strong> can have a more positive effect on your performance and quality of training than vice versa.<br \/>\u2022 Separate these workouts <strong>with a minimum of 6-hour break <\/strong>to optimise your results.<br \/>\u2022 <strong>Cycling<\/strong> provides more benefits than running when it comes to muscle mass growth.<\/p>\n<p> <\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Can cardio workout destroy your well-deserved muscles? \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/can-cardio-ruin-your-gains-2.jpg\" alt=\"Can cardio workout destroy your well-deserved muscles? \" width=\"600\" height=\"424\" \/>\n<p> <\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"HOW_TO_INCORPORATE_CARDIO_WITH_WEIGHT_TRAINING\"><\/span><span style=\"color: #993366;\">HOW TO INCORPORATE CARDIO WITH WEIGHT TRAINING <\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">SAMPLE TRAINING PLAN 1<\/span><\/h3>\n<p>\u2022 Monday morning: Bottom parts<br \/>\u2022 Monday afternoon: Stationary bike 8-10 sets for 1 minute (in a mode of crazy workout and then last 10-15 seconds of this interval when you are gasping for breath), with a 1-minute pause. Start with a 5-minute warm-up and finish by cooling down for 5 minutes.<br \/>\u2022 Tuesday: Upper parts &#8211; pressures<br \/>\u2022 Wednesday: Off<br \/>\u2022 Thursday morning: Bottom parts<br \/>\u2022 Thursday afternoon: Stationary bicycle for about 15 km consistently (Finish 15 km as fast as you can and aim for daily improvement)<br \/>\u2022 Friday: Upper parts &#8211; pull-ups<\/p>\n<p> <\/p>\n<div><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Can cardio workout destroy your well-deserved muscles? \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-best-and-worst-cardio-machines-graphics-5.jpg\" alt=\"Can cardio workout destroy your well-deserved muscles? \" width=\"600\" height=\"407\" \/><\/div>\n<p> <\/p>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">SAMPLE TRAINING PLAN 2 <\/span><\/h3>\n<p>\u2022 Monday: Upper parts &#8211; pressures<br \/>\u2022 Tuesday: Upper parts &#8211; pr\u00ed\u0165ahy<br \/>\u2022 Wednesday morning: Bottom parts<br \/>\u2022 Wednesday afternoon: Stationary bicycle for about 15 km in one pace (Strive for the highest intensity for the whole 30 minutes)<br \/>\u2022 Thursday: Off<br \/>\u2022 Friday: Upper parts &#8211; pressures<br \/>\u2022 Saturday: Upper parts &#8211; pull-ups<br \/>\u2022 Sunday morning: Bottom parts<br \/>\u2022 Sunday afternoon: Rowing machine 6-8 sets about 400 meters as fast as you can, then 200 meters of recovery. (Start by warming up for 5 minutes and then cooling down for 5 minutes)<\/p>\n<p> <\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Can cardio workout destroy your well-deserved muscles? \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/customize-your-cardio-with-these-5-athlete-workouts_graphics_cellucor-3.jpg\" alt=\"Can cardio workout destroy your well-deserved muscles? \" width=\"560\" height=\"351\" \/>\n<p style=\"text-align: center;\"><em>Taken from bodybuilding.com<\/em><\/p>\n<p> <\/p>\n<h3>Sources:<\/h3>\n<p><span style=\"color: #ff6600;\">1.<\/span> Hickson, R. C. (1980). Interference of strength development by simultaneously training for strength and endurance. <em>European Journal of Applied Physiology and Occupational Physiology, 45<\/em>(2-3), 255-263.<br \/><span style=\"color: #ff6600;\">2.<\/span> Lundberg, T. R., Fernandez-Gonzalo, R., Gustafsson, T., &amp; Tesch, P. A. (2013). Aerobic exercise does not compromise muscle hypertrophy response to short-term resistance training. <em>Journal of Applied Physiology, 114<\/em>(1), 81-89.<br \/><span style=\"color: #ff6600;\">3.<\/span> Mikkola, J., Rusko, H., Izquierdo, M., Gorostiaga, E. M., &amp; H\u00e4kkinen, K. (2012). Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men.<em>International Journal of Sports Medicine, 33<\/em>(9), 702-710.<br \/><span style=\"color: #ff6600;\">4.<\/span> Sale, D. G., MacDougall, J. D., Jacobs, I., &amp; Garner, S. (1990). Interaction between concurrent strength and endurance training. <em>Journal of Applied Physiology, 68<\/em>(1), 260-270.<br \/><span style=\"color: #ff6600;\">5.<\/span> Baar, K. (2014). Using molecular biology to maximize concurrent training. <em>Sports Medicine, 44<\/em>(2), 117-125.<br \/>H\u00e4kkinen, K., Alen, M., Kraemer, W. J., Gorostiaga, E., Izquierdo, M., Rusko, H., &#8230; &amp; Romu, S. (2003). Neuromuscular adaptations during concurrent strength and endurance training versus strength training.<em>European Journal of Applied Physiology, 89<\/em>(1), 42-52.<br \/><span style=\"color: #ff6600;\">6.<\/span> Bell, G. J., Petersen, S. R., Wessel, J., Bagnall, K., &amp; Quinney, H. A. (1991). Physiological adaptations to concurrent endurance training and low velocity resistance training. <em>International Journal of Sports Medicine, 12<\/em>(4), 384-390.<br \/><span style=\"color: #ff6600;\">7.<\/span> Eklund, D., Schumann, M., Kraemer, W. J., Izquierdo, M., Taipale, R. S., &amp; H\u00e4kkinen, K. (2016). Acute endocrine and force responses and long-term adaptations to same-session combined strength and endurance training in women. <em>The Journal of Strength &amp; Conditioning Research, 30<\/em>(1), 164-175.<br \/><span style=\"color: #ff6600;\">8.<\/span> Cadore, E. L., Izquierdo, M., dos Santos, M. G., Martins, J. B., Lhullier, F. L. R., Pinto, R. S., &#8230; &amp; Kruel, L. F. M. (2012). Hormonal responses to concurrent strength and endurance training with different exercise orders.<em>The Journal of Strength &amp; Conditioning Research, 26<\/em>(12), 3281-3288.<br \/><span style=\"color: #ff6600;\">9.<\/span> Gergley, J.C., (2009). Comparison of two lower-body modes of endurance training on lower-body strength development while concurrently training. <em>Journal of Strength &amp; Conditioning Research, 23<\/em>(3), 979-987.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Can cardio workout destroy your well-deserved muscles? If you are one of those who avoid cardio because of fear of losing their muscles, this article is made for you!<\/p>\n","protected":false},"author":25,"featured_media":139874,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-166463","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Can cardio workout destroy your well-deserved muscles?\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Can cardio workout destroy your well-deserved muscles? 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