How much cardio when trying to increase muscle?

DizzyLinds

Right, Protein up...check, lift heavy/low rep check.

Now, how much cardio should i incorporate? I would notmally do spin and bodypump but i am having mixed fews on how much cardo to include?

Kirsty_UK

Assuming you're not on a calorie deficit, and are doing the lift heavy/high protein, I'm not sure it makes a massive difference as long as you don't over do it.

I don't know for sure though, so I'm really just posting to remind myself to read the replies. I've still got weight to lose, but eventually, muscle gain will be my goal too.

scarletleavy

If you like cardio, by all means do cardio, as long as you don't overdo it. But it isn't really "necessary".

I do almost no cardio. I absolutely hate it, so I limit to 10-15 minutes of HIIT or Tabata once or twice a week. And I've been having fantastic results.

DizzyLinds

Yeah i do enjoy cardio...but not too much of it. I used to dread it when i knew 'i had to' do a 5 k run etc. I love spin and some running and would like to incorporate it. However, after doing 30 Day Shred i like the HITT/circuit style of cardiovascular training and want to do it moreso for health benefits.

How often do you do cardio/strength and do you do them back to back or on separate days?

monty_williams

3-4 30 min cardio sessions a week is sufficient for cardiovascular health without negatively impacting your muscle gains assuming your caloric intake is over maintenance after subtracting caloric expenditure for the cardio and assuming sufficient protein intake for protein synthesis, i.e. 1+ gram per lb target body weight.

I usually do cardio on non-lift days. I like to save my energy for lifting on lift days, but alot of BB's do 10 minutes or so of cardio prior to lifting to warm up if you have them time, or they'll do their cardio session in the morning and then lift in the afternoon or evening. If maximizing your gains is your goal, most don't do cardio immediately after lifting though.

Determined24

I had the same question I am in the same boat.....

scarletleavy

How often do you do cardio/strength and do you do them back to back or on separate days?

I lift M, W, F and do yoga on the other days (T, TR, S) and I try to rest on Sunday. I do HIIT usually once a week, after one of my lifting sessions. I lift for about 45 minutes and then do 15 minutes (3 Tabata Interval sets with 2 minute rest between each) of HIIT at the end. Some weeks I might do an extra HIIT on Saturday or Sunday, but usually not. So yeah for me about once a week for 15 minutes.

DizzyLinds

How often do you do cardio/strength and do you do them back to back or on separate days?

I lift M, W, F and do yoga on the other days (T, TR, S) and I try to rest on Sunday. I do HIIT usually once a week, after one of my lifting sessions. I lift for about 45 minutes and then do 15 minutes (3 Tabata Interval sets with 2 minute rest between each) of HIIT at the end. Some weeks I might do an extra HIIT on Saturday or Sunday, but usually not. So yeah for me about once a week for 15 minutes.

Are you eating at maintenance and then eating back exercise cals?

scarletleavy

How often do you do cardio/strength and do you do them back to back or on separate days?

I lift M, W, F and do yoga on the other days (T, TR, S) and I try to rest on Sunday. I do HIIT usually once a week, after one of my lifting sessions. I lift for about 45 minutes and then do 15 minutes (3 Tabata Interval sets with 2 minute rest between each) of HIIT at the end. Some weeks I might do an extra HIIT on Saturday or Sunday, but usually not. So yeah for me about once a week for 15 minutes.

Are you eating at maintenance and then eating back exercise cals?

I'm trying to. I'm a pretty strict Paleo clean eater, so at times it can be a struggle to eat maintenance + exercise cals, but I try my best to eat at least 2000 a day (net).

jacksonpt

Think about it logically...

You want to build muscle, right? Your body needs excess calories to do it. The more cardio you do, the more calories you need to consume to stay at surplus. So in the simplest terms, as long as you stay in calorie surplus, you can do as much cardio as you want.

However... for most people, the more they eat the harder it is to eat clean (how many oats/yogurt/chicken breast can one person eat?). So if you are eating 2200 cals to be at surplus, then burn 500 doing cardio, can you eat 2700 clean calories and enjoy it? Can you do it consistently for 6 months?

So it really comes down to what your goals are and what you can sustain.

ninerbuff

As long as you're in surplus at the end of the day, it won't matter too much. Encourage muscle gain though by doing more HIIT cardio.


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Been in fitness for 28+ years and have studied kinesiology and nutrition

DizzyLinds

Completely understand. I think best thing is to eat as much as poss...clean as poss....train hard and heavy, keep cardio intense but short.