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  1. #1
    Registered User caneman21's Avatar
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    is cardio after weight lifting bad?

    ok so I have heard that doing cardio after weight training is bad because it also contributes to muscle loss, but I also heard that cardio before weights isn't a good idea because it uses up energy you will need for the weights. So should one do cardio on a separate cardio day only? I want to start doing it in the evening after my weight training session but want to make sure it wont affect my muscle gains. I would like to do it in the morning but my schedule doesn't allow me to do it I would have to get up earlier which would cut in to the required 8 hrs sleep.
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  2. #2
    Registered User miamibodybuilder's Avatar
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    well if cardio after training is bad then i've been doing bad things for a very long time. from what i know, during your training you deplete your glycogen stores then while doing cardio you burn fat. so therefore thats why i do cardio after training. now dont get me wrong, i dont go crazy doing high intensity cardio, thats in the AM. after training cardio is a nice steady pace.
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  3. #3
    Registered User vampborn's Avatar
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    Glycogen debt is when your glycogen is depleted to the point of fatigue and immobility. It shouldn't affect you unless you're doing the equivalent of a 20 mile run. Even then, you can pre-load with carbs to retain more energy. On the days I start with cardio, I never leave the gym that fatigued. So I'm not sure how practical the notion is to do heavy weight first, cardio later, but if you have the choice, I would do the cardio after the weights.

    I have an intra-workout drink with carbs in it, which should help with endurance, and it does.
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  4. #4
    chronic deadlifter NaturaLPumP's Avatar
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    Always do your cardio after your weight training. It will not cut into your muscle gains if your nutrition is good. Have your protein shake after you lift, chill a few minutes and then hit your cardio.

    Doing it in the morning would be better, but doing it after lifting is fine too. just never do it before lifting.
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  5. #5
    Registered User RhynoJosh's Avatar
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    I'm wondering the same thing as well. I play a lot of basketball at my gym, both before and after a workout. Lately, I've been forcing myself not to play Bball and instead train. I'm in the process of bulking and gaining weight, so would it be wise for me to drop the Bball and just focus on training to focus my calories, fat, protein, hormones, energy levels, etc. on the intensity of the workout and muscle recovery and weight gain afterwords?
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  6. #6
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    I believe you have to be doing 45-60+ mins of pretty high intensity cardio to begin burning muscle away. Think marathon distance training.
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  7. #7
    Registered User RhynoJosh's Avatar
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    Originally Posted by NaturaLPumP View Post
    Always do your cardio after your weight training. It will not cut into your muscle gains if your nutrition is good. Have your protein shake after you lift, chill a few minutes and then hit your cardio.

    Doing it in the morning would be better, but doing it after lifting is fine too. just never do it before lifting.
    Good advice. I'll have to try this...
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  8. #8
    Wat goin on in here?In!! bigBOSSguy's Avatar
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    yes, its much better to do in the early morning instead of right after training..
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  9. #9
    Bulking till ´16 Bruno93's Avatar
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    I think that´s just a myth. You WONT lose muscle if you do cardio after a weight lifting session. However, your cardio session might not be as good if you´re doing HIIT for example and you just came from an intense weight lifting session. So in that sence, you might want to do cardio on off days or far away from your lifting session. But as I said at the start of my post, cardio after lifting won´t burn your muscles.
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  10. #10
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    My 02

    Never ever do cardio after weight training if your serious about packing on the pounds.
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  11. #11
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    strong bro science up in here, don't know which to believe.
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  12. #12
    chronic deadlifter NaturaLPumP's Avatar
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    If all you want to do is keep your bf% in check doing 20-30 min of light-moderate cardio after you lift is fine. Lots of guys do it and no one is losing any muscle. If you start running half marathons after lifting you might have a problem.
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  13. #13
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    I only occasionally perform moderate intensity cardio (walking on an inclined treadmill) after lifting. However, for me, it's more of a inconvenience. I'm usually fatigued and ready to head out of the gym after a lifting session and cardio is the last thing I want to perform.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  14. #14
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    don't over think it. if it works for you to do it after weights, thats perfectly fine. as soon as your done, get your protein shake in. get some protein before your weights and when your done and you will be just fine.
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  15. #15
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    So you guys are saying to get your protein shake right after weights and then hit your cardio?
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  16. #16
    Registered User NBThing's Avatar
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    Originally Posted by KurtyJ99 View Post
    My 02

    Never ever do cardio after weight training if your serious about packing on the pounds.
    It seems I'm the only one, but I second this.

    No point in doing cardio if your main concern is as much muscle possible. If you want less fat, do a clean bulk.
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  17. #17
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    I lol'd when I read all of the replys.


    Just do your damn cardio. If your nutrition is right (doesn't matter the timing) than you will not negatively impact performance or gains no matter what you do first.

    The only negative aspect of cardio Pre-Workout is getting tired, and affecting your lifts. If you do LISS or just don't feel fatigued after cardio, than lift after it if you prefer. Or ****, run 5 miles and go work your chest/arms or something.

    There are no "rules" on the timing of cardio, as far as I am concerned.


    When bulking, feel free to do 10 miles of running - as long as you are taking in an additional ~1500 calories to make up for what you burn. Or even easier...don't do cardio and your net caloric change should be the same.
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  18. #18
    Registered User NBThing's Avatar
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    Originally Posted by VAnick View Post
    When bulking, feel free to do 10 miles of running - as long as you are taking in an additional ~1500 calories to make up for what you burn. Or even easier...don't do cardio and your net caloric change should be the same.
    What about affecting CNS/hormones/everything else responsible for muscle recovery? Food is fine, that's easy to eat more, but how are you going to make your body get recovered quicker/better?
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  19. #19
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    Originally Posted by miamibodybuilder View Post
    well if cardio after training is bad then i've been doing bad things for a very long time. from what i know, during your training you deplete your glycogen stores then while doing cardio you burn fat. so therefore thats why i do cardio after training. now dont get me wrong, i dont go crazy doing high intensity cardio, thats in the AM. after training cardio is a nice steady pace.
    Originally Posted by NaturaLPumP View Post
    Always do your cardio after your weight training. It will not cut into your muscle gains if your nutrition is good. Have your protein shake after you lift, chill a few minutes and then hit your cardio.

    Doing it in the morning would be better, but doing it after lifting is fine too. just never do it before lifting.
    Originally Posted by Bruno93 View Post
    I think that´s just a myth. You WONT lose muscle if you do cardio after a weight lifting session. However, your cardio session might not be as good if you´re doing HIIT for example and you just came from an intense weight lifting session. So in that sence, you might want to do cardio on off days or far away from your lifting session. But as I said at the start of my post, cardio after lifting won´t burn your muscles.
    Originally Posted by DJAuto View Post
    I only occasionally perform moderate intensity cardio (walking on an inclined treadmill) after lifting. However, for me, it's more of a inconvenience. I'm usually fatigued and ready to head out of the gym after a lifting session and cardio is the last thing I want to perform.
    ^ Those.



    For those curious about cardio before/after lifting, here is some info from an old member who was very well versed on the subject:

    Running before/after Lifting:

    Originally Posted by in10city View Post
    It all comes down to a persons goals and priorities. If you want to prioritize aerobic conditioning and endurance, do cardio first. If you want to prioritize resistance training and muscle mass, lift weight first. The literature related to the long-term effect of exercise sequencing for fat loss is lacking but short-term studies would support weights first as well.

    A short cardio warm up is fine if you find it necessary. If your priority is resistance training, then it should be kept short such that it does not introduce fatigue thus negatively affecting the resistance training session. However, some find that they perform better by doing some cardio first. So there really is no black and white answer.

    Of course, separate sessions could be an option.

    Then here is a quick dialogue between in10 and I about the cardio after a workout:
    Originally Posted by me
    Say I do 15-20 minutes of cardio after my weight session. Should I do LISS just to focus more on the fat burning, and minimal caloric expenditure, or would MISS be better to get rid of excess fat since a fair amount of my glycogen stores might be used up thanks to the weight training session.
    Originally Posted by in10
    If you're not too worried about eeking out every last bit of the adaptive responses specific to resistance training, then a more moderate session would be better for taking advantage of the enhanced conditions.
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