Cardio bad for gaining muscle?

[SixPakAbz]

I'm 6 feet 160 pounds and I'm building muscle by doing each body part twice a week but and I have around 8-9% body fat but I want to loose more so I can see my lowest abs but would running 3 miles about 4 days a week at a steady pace prevent me from gaining muscle?

[Jack_Lupino]

why would running prevent you from gaining muscle?

if anything it will only help take a little more fat off what you want to see.

as far as actually building the lower abs...
hanging leg lifts, flutters, boat pose etc.

getting enough protein?

[Conversion]

I'm 6 feet 160 pounds and I'm building muscle by doing each body part twice a week but and I have around 8-9% body fat but I want to loose more so I can see my lowest abs but would running 3 miles about 4 days a week at a steady pace prevent me from gaining muscle?

6 ft 160 lb... you need to beef up, if i were in your situation id concentrate on bulking 1st then cutting man

[gonna_be_big]

why would running prevent you from gaining muscle?

if anything it will only help take a little more fat off what you want to see.

as far as actually building the lower abs...
hanging leg lifts, flutters, boat pose etc.

getting enough protein?

yeah because calorie deficits are the best for gaining muscle.

OP you cant lose fat and gain muscle at the same time. pick one or the other.

[chazzy1864]

it is bad for gaining muscle if it puts you into a caloric deficit.


Only thing I'd suggest is LISS for like 15-20 minutes after your weight sessions. Maybe 30 minutes on off days (if you have them). Just to help keep body fat gain at a minimum while bulking.

You can recomp, but generally it is pretty hard. Also, at 160lbs you can probably gain weight pretty quickly without gaining much fat if you clean bulk.

[FreezeMuscle]

Best not to do cardio when bulking. You don't need to lose any more fat. You need to conserve your calories for weights.

[XXX666]

The genetic and biochemical mechanisms of adaptation to weight training and endurance training are different. Muscle contractions with occur during weightlifting promote muscle growth & strength. Low intensity prolonged exercise such as distance running or cycling builds musle cell miochondria *cell energy centers* and promoties endurance. endurance workouts activate a biochemical pathway linked to improved muscle endurance and depress a pathway linked to hypertrophy. The revese occurs with weight training.

-Applied physiology nutrition metabolism, 34:355-361, 2009


a lot of you have so much to learn..........................

[jawadams]

There's a couple reason I see to keep doing cardio:

1. If you don't you'll gain weght, but a lot of it will be FAT. Cardio, at the very least, sends a singal to your brain that running is going to happen so fat=bad.

2. I can't remember where I heard this, but it should increase circulation which in turn means nutrients get to your muscles faster/more effectively.

[mybody001]

clean bulk. /thread

[NateSlink]

I'm 6 feet 160 pounds and I'm building muscle by doing each body part twice a week but and I have around 8-9% body fat but I want to loose more so I can see my lowest abs but would running 3 miles about 4 days a week at a steady pace prevent me from gaining muscle?

im so anti-cardio for "Bodybuilding." clean bulk/weight lifting = size. take a look around your gym. where are all the bodybuilders? hitting the weights (just sayin) but if you really want to do cardio and think its a must =/ then i would go with a hit system..

[Pezwarrior18]

I'm 6 feet 160 pounds and I'm building muscle by doing each body part twice a week but and I have around 8-9% body fat but I want to loose more so I can see my lowest abs but would running 3 miles about 4 days a week at a steady pace prevent me from gaining muscle?

you can't build muscle and burn fat at the same time. if your ultimate goal is increased muscle size, then you should bulk first (clean) and burn fat later on. Also, bulking doesn't mean to completely neglect cardio work.

[XXX666]

There's a couple reason I see to keep doing cardio:

1. If you don't you'll gain weght, but a lot of it will be FAT. Cardio, at the very least, sends a singal to your brain that running is going to happen so fat=bad.

Fat burning is most effectively done by putting your body into a caloric deficiet. In other words imagine the fat inside of your body is money. You have to spend more money *fat* than what money you earned *fat/excessive calories you ate* for that particular day.

running is achieved by spending energy, the overall ideal is to burn more "x" engery calories than the "y" energy calories you digested thus creating your caloric deficiet.

[Pezwarrior18]

The genetic and biochemical mechanisms of adaptation to weight training and endurance training are different. Muscle contractions with occur during weightlifting promote muscle growth & strength. Low intensity prolonged exercise such as distance running or cycling builds musle cell miochondria *cell energy centers* and promoties endurance. endurance workouts activate a biochemical pathway linked to improved muscle endurance and depress a pathway linked to hypertrophy. The revese occurs with weight training.

-Applied physiology nutrition metabolism, 34:355-361, 2009


a lot of you have so much to learn..........................

I have heard that before, it has to do with development of slow twitch vs fast twitch muscles. the article mentions low-moderate intensity aerobic exercise. I don't think that high intensity cardio (sprinting, plyometrics) would negatively affect muscle growth.

[jawadams]

Fat burning is most effectively done by putting your body into a caloric deficiet. In other words imagine the fat inside of your body is money. You have to spend more money *fat* than what money you earned *fat/excessive calories you ate* for that particular day.

running is achieved by spending energy, the overall ideal is to burn more "x" engery calories than the "y" energy calories you digested thus creating your caloric deficiet.

Yeah I wasn't saying you'd burn fat by doing some cardio while bulking, just that the weightlifting encourages your body to put on muscle, and cardio discourages the weight from being added to be fat. Not saying you wouldn't gain fat, but probably less. I did a "clean bulk" before and no cardio, and yeah I gained a bit of muscle, but way too much fat as well. I like clean bulking with some cardio now...

[XXX666]

I have heard that before, it has to do with development of slow twitch vs fast twitch muscles. the article mentions low-moderate intensity aerobic exercise. I don't think that high intensity cardio (sprinting, plyometrics) would negatively affect muscle growth.

no, all prolonged cardio does because it loads the midochrondria of the cells this biochemical action conflicts hypertrophy, the question is when does it start within yourself? where is its starting line at?

there is a line within all of us where we can do "xtime" amount of cardio before the effects of the cardio begin to combat the effects of lifting weights. That line is different between all of us but it does exists because we are biological organsims and our bodies function through biochemical and electrial reactions. there really is no way for us to combat this biochemical reaction unless you don't do any cardio at all. some people can get away from doing this while others simply cannot.

I remember when i wrestled and did some fights in high school and college i would begin to shrink as my enduranced increased. during times i didn't wrestle/fight i did not have problems retaining size and weight.

[Seife]

Cardio is important and good for you, do it.

[jawadams]

Cardio is important and good for you, do it.

/thread

[Tommy W.]

The most important reason for cardio is SEX!

LISS doesnt work...It's gotta be HIIT

Gotta be able to go hard at it {no pun) for a lonnnnng time.

tw

[chazzy1864]

LISS doesnt work...It's gotta be HIIT

Uh huh? Or are you meaning solely when it comes to improving CVS performance during sex?

[gonna_be_big]

/boggle

This makes no sense.

to lose fat you need to be in a caloric deficit. to put on muscle in a calorie deficit is impossible.

to put on muscle you need a calorie surplus. its impossible to lose fat in a surplus.

you can recomp.. but thats a long term very EXACT diet where you will actually have days your slightly over your maintenance and days your slightly under your maintenance so you slowly lose fat and put on muscle at the same time.

http://forum.bodybuilding.com/showth...hp?t=118669331

there go do some reading.

[gonna_be_big]

The genetic and biochemical mechanisms of adaptation to weight training and endurance training are different. Muscle contractions with occur during weightlifting promote muscle growth & strength. Low intensity prolonged exercise such as distance running or cycling builds musle cell miochondria *cell energy centers* and promoties endurance. endurance workouts activate a biochemical pathway linked to improved muscle endurance and depress a pathway linked to hypertrophy. The revese occurs with weight training.

-Applied physiology nutrition metabolism, 34:355-361, 2009


a lot of you have so much to learn..........................

hence why theres no jacked marathon runners... not really *new* news but i suppose some people need to see it written down! reps

[Ftara]

if i am bulking but dont wana put un-wanted fat on, can i walk after every workout for 30 minutes uphill at 3.5 speed and 5.0 incline? or will that still do me bad?


everytime i bulk i get a huge gut cause i over eat to put size on since i am a hard gainer..

or do you think i shouild just hit the track saturday sunday on my off days and do steady pace 2 miles


anything to not slow my bulking down!!!!

[XXX666]

if i am bulking but dont wana put un-wanted fat on, can i walk after every workout for 30 minutes uphill at 3.5 speed and 5.0 incline? or will that still do me bad?


everytime i bulk i get a huge gut cause i over eat to put size on since i am a hard gainer..

or do you think i shouild just hit the track saturday sunday on my off days and do steady pace 2 miles


anything to not slow my bulking down!!!!

you have 100% control over your bulk, that in which you can manipulate so you don't put on that extra weight.

[smason19782]

to lose fat you need to be in a caloric deficit. to put on muscle in a calorie deficit is impossible.
...
there go do some reading.

Evidently people like to delete my posts, but I'm glad you replied.

I humbly disagree. You can lose fat without a caloric deficit if you train and eat properly, additionally you can put on muscle with a caloric deficit if you train and eat properly. I am doing this right now, so there is no need to read anything- it's just a fact.

[theapexxxx]

why would running prevent you from gaining muscle?

if anything it will only help take a little more fat off what you want to see.

as far as actually building the lower abs...
hanging leg lifts, flutters, boat pose etc.

getting enough protein?

^^^^^^I hate you and wish you harm.

OP, theres nothing wrong with running as long as your calories are in check.
Diet is more important than lifting or cardio.

[autonoma]

I'm 6 feet 160 pounds and I'm building muscle by doing each body part twice a week but and I have around 8-9% body fat but I want to loose more so I can see my lowest abs but would running 3 miles about 4 days a week at a steady pace prevent me from gaining muscle?

You obviously can still gain muscle while doing cardio, you just have to eat more. But it makes it alot harder to gain. I like to do cardio because it helps me from being lethargic and helps with cardiovascular strength. My overall health is much more important than gaining muscle.

[cannibal.horse]

Yes. it is ALWAYS bad for gaining muscle. It gets in the way of recovery.

Why do you need to be 8-10% bodyfat? those sort of levels arnt going to allow for any decent mass. Wtf is the point of bodybuilding if you wear a size M shirt?

[gonna_be_big]

Evidently people like to delete my posts, but I'm glad you replied.

I humbly disagree. You can lose fat without a caloric deficit if you train and eat properly, additionally you can put on muscle with a caloric deficit if you train and eat properly. I am doing this right now, so there is no need to read anything- it's just a fact.

lol its not a fact theres experts that say its physically impossible so ill take their word over yours.

if you think your gaining muscle on a calorie deficit then you obviously misjudged your calorie needs. if you understand the reasoning behind it, its really not that hard to see WHY you cant gain muscle while in a deficit.. good luck with it all though

[W8isGR8]

The genetic and biochemical mechanisms of adaptation to weight training and endurance training are different. Muscle contractions with occur during weightlifting promote muscle growth & strength. Low intensity prolonged exercise such as distance running or cycling builds musle cell miochondria *cell energy centers* and promoties endurance. endurance workouts activate a biochemical pathway linked to improved muscle endurance and depress a pathway linked to hypertrophy. The revese occurs with weight training.

-Applied physiology nutrition metabolism, 34:355-361, 2009


a lot of you have so much to learn..........................

What he said


The pathways these stimulate are opposing. By training for endurance you screw muscle gains. However, it has been shown that strength training can help with endurance.



cliffs: Cardio=teh ghey, weights pwn

[W8isGR8]

Cardio is important and good for you, do it.

oh, wow


Your cardiovascular system pumps blood and circulates oxygen. When muscles are worked, it places demands on that system. Weight training is proven to increase "cardio" benifits in a fraction of time as endurance work. Review the literature. People who do intense weight training see better results in minutes a week as opposed to hours of cardio


Apparently only running makes your blood pump and your lungs breathe