Cardio?

[MSDPL]

I hear a lot of negative thing about cardio as a powerlifter, but ive read studies saying cardio improves recovery and protein synthesis. So what are ur opinions, who does cardio? I dont really do any outside of training but i do a lot of high rep work for assistance and extra workouts.

[untranslatedZA]

I hear a lot of negative thing about cardio as a powerlifter, but ive read studies saying cardio improves recovery and protein synthesis. So what are ur opinions, who does cardio? I dont really do any outside of training but i do a lot of high rep work for assistance and extra workouts.

If you want to cardio do high intensity cardio twice a week. Jogging for an hour every other day might take its toll in that its benefit will be less than 15 minutes of high intensity cardio.

[str8flexed]

I hear a lot of negative thing about cardio as a powerlifter, but ive read studies saying cardio improves recovery and protein synthesis. So what are ur opinions, who does cardio? I dont really do any outside of training but i do a lot of high rep work for assistance and extra workouts.

almost any cardio will have a negative interference with strength. That said, type of cardio and modality of cardio affects the scale, but optimally, no cardio.

[MSDPL]

If you want to cardio do high intensity cardio twice a week. Jogging for an hour every other day might take its toll in that its benefit will be less than 15 minutes of high intensity cardio.

thanks, i was thinking of something a long the lines of just getting my heart beat up at 120 on a treadmill and maintaining it for 20-30 minutes 1-2 times a week

[paulosantos0922]

This subject has been debated many times. There are ways to do cardio, including running, without having too much negative effects. If your goal is to become the best powerlifter in the world, I wouldn't run, but otherwise, you can do both.

[Trolltongue]

These 3 articles by Greg Nuckols are, by a mile, the best information I've read on the subject.

#1, #2, #3.

[MSDPL]

These 3 articles by Greg Nuckols are, by a mile, the best information I've read on the subject.

#1, #2, #3.

repped

[NattyAmerica]

http://www.jtsstrength.com/articles/...ifting-part-1/

http://www.jtsstrength.com/articles/...part-2-cardio/

[308smk]

Do a set of 20 rep squats and theres your cardio for the day.

[McCabesLifts]

Do a set of 20 rep squats and theres your cardio for the day.

Pretty much

[Dawes]

thanks, i was thinking of something a long the lines of just getting my heart beat up at 120 on a treadmill and maintaining it for 20-30 minutes 1-2 times a week

You'll be fine. 60 minutes total cardio a week isn't going to effect your lifting and only improve your cardiovascular health. If you were doing this and losing strength you are either incredibly unfit, or already in a/borderline defecit.

[BradCathie]

Timed rest periods with speed work can help.

[str8flexed]

You'll be fine. 60 minutes total cardio a week isn't going to effect your lifting and only improve your cardiovascular health. If you were doing this and losing strength you are either incredibly unfit, or already in a/borderline defecit.

That's a pretty strong statement and not necessarily supported by research. There most certainly is a negative interference that is pretty linearly associated with duration of cardio 'dosage'.

[FangornForest]

IMO cardio being terrible for lifters is just a meme. Why wouldn't you do something that helps you last longer in the gym, as well as being great for overall health.

[simpson54]

I do 10 min of prowler pushes or sprints 2-3 times a week when I cut weight or in the offseason. HIIT is the way to go. I've never noticed any strength loss

Layne is already ITT, but I'll still post one of his articles http://www.jtsstrength.com/articles/...part-2-cardio/

[FunkymonkAW]

These 3 articles by Greg Nuckols are, by a mile, the best information I've read on the subject.

#1, #2, #3.

Wow, in for later

[NeverDeload]

I'm with Layne on this.

Some posters are saying they do cardio and it doesn't seem to effect them. Just because you've had no strength loss doesn't mean it's not effecting you. That's retard logic. If you cut the cardio out you may be making better progress. I haven't researched it much, but I'm pretty sure a dude that's finished 2nd in an IPF World meet knows what he's doing to optimalise performance guys..

[Bankmeister]

These 3 articles by Greg Nuckols are, by a mile, the best information I've read on the subject.

Good texts!

For me personally I feel it's beneficial. I have some friends who compete in PL who feels it's better to do "cardio" than not do it. I can train harder and recover better plus at the same time have a better body composition.

[MSDPL]

Good texts!

For me personally I feel it's beneficial. I have some friends who compete in PL who feels it's better to do "cardio" than not do it. I can train harder and recover better plus at the same time have a better body composition.

this

[sandypantsss]

The only cardio I do is lifting a doughnut to my mouth lol

seriously though, I was doing cardio a few times a week(stair stepper) I got pretty lean but my lifts, especially squats were suffering. Now if I want to do "cardio" I just drop the weights on squats and deads and do 10-12 reps. Gets my heart rate up and I get a good sweat without it affecting my lifts.

[CooCooCaChoo]

I have a bit of a weird question

Say you are following a program or have a coach programming for you. You begin to do HIIT on off days. While doing this you do not miss any prescribed weights or reps. You stop the cardio a couple weeks before a meet. Do you think the cardio still has a negative effect on lifting maximum weight on meet day even though programming went without a hitch?

[str8flexed]

I'm with Layne on this.

Some posters are saying they do cardio and it doesn't seem to effect them. Just because you've had no strength loss doesn't mean it's not effecting you. That's retard logic. If you cut the cardio out you may be making better progress. I haven't researched it much, but I'm pretty sure a dude that's finished 2nd in an IPF World meet knows what he's doing to optimalise performance guys..

more relevant is that I've taken hundreds of hours of advanced exercise physiology classes and correspond frequently with many of the people who do the research on this very topic directly.

but hell some people in this thread 'feel' it's good, so let's do that... feelings never lie to us.

[Garage Rat]

If you ever read Louie Simmons stuff he recommends sled pulling and prowler pushes to get your conditioning level up.
Don't think of it as cardio even though your heart rate will go up and you'll be breathing like a horse.
Basically its doing intervals with some kind of resistance training.
Think of it as conditioning for your lifting.

[paulosantos0922]

The only cardio I do is lifting a doughnut to my mouth lol

seriously though, I was doing cardio a few times a week(stair stepper) I got pretty lean but my lifts, especially squats were suffering. Now if I want to do "cardio" I just drop the weights on squats and deads and do 10-12 reps. Gets my heart rate up and I get a good sweat without it affecting my lifts.

Just because you did it and your lifts suffered doesn't mean anything without knowing exactly what you were doing. If you do cardio on the wrong days it will definitely mess up your recovery and your screwed, especially your squats. The key to doing cardio/running and powerlifting together is what guys like Alex Viada are doing.

[MSDPL]

my cardio is no more then light gpp, i run 1-2 miles a week at low intensity, My week looks like
M=Bench
T =Squat
W =Cardio/extra work
TH=OHP
F= Deadlift/Powerclean
SAT= Cardio/extra work or OFF
Sunday= OFF

[paulosantos0922]

my cardio is no more then light gpp, i run 1-2 miles a week at low intensity, My week looks like
M=Bench
T =Squat
W =Cardio/extra work
TH=OHP
F= Deadlift/Powerclean
SAT= Cardio/extra work or OFF
Sunday= OFF

That will have no negative impact on your strength. I'm running 12-15 solid miles per week.

[kidkurious]

Jump rope between sets of accessories?

[yettiatcpg]

That will have no negative impact on your strength. I'm running 12-15 solid miles per week.

the rule of thumb with throwers in track is that if you throw you don't run because you tax muscle. as is I have been working at building leg strength without running and do my cardio on a hill walking with weight. the worst pain you will suffer is the first few weeks. my legs took 3 weeks off for surgery and I am back to 55lbs as of tonight. very hard to get the groove back. your heart will love you if you don't do enough cardio. my doctors love how much I improved in a couple years doing the carries.

http://www.t-nation.com/portal_inclu...11-664-01.html

find what works for you.

[paulosantos0922]

the rule of thumb with throwers in track is that if you throw you don't run because you tax muscle. as is I have been working at building leg strength without running and do my cardio on a hill walking with weight. the worst pain you will suffer is the first few weeks. my legs took 3 weeks off for surgery and I am back to 55lbs as of tonight. very hard to get the groove back. your heart will love you if you don't do enough cardio. my doctors love how much I improved in a couple years doing the carries.

http://www.t-nation.com/portal_inclu...11-664-01.html

find what works for you.

Ruck marches are also good options.

[CROMAGS1985]

I push a sled 2 X per week. Helps my old heart, aids recovery and doesn't detract from strength gains.

No study to back this up...only practical application.