Cardio for muscle gain??

EatClean_TrainDirty429
EatClean_TrainDirty429 Posts: 18 Member
in Fitness and Exercise
What cardio should I be doing if I am at the end of fat loss (still about 10lbs of fat) and wanting to gain muscle??
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Replies

  • Cat_Lifts
    Cat_Lifts Posts: 174 Member
    For gaining muscle, cardio is the exact opposite of what you want to do. You need to lift weights. There's plenty of great threads and information here, especially for women who want to lift to get rid of the skinny-fat look. Cardio won't help you in terms of gaining muscle.
  • Cr01502
    Cr01502 Posts: 3,614 Member
    New Rules of lifting for Women

    Starting Strength

    Stronglifts.

    Cardio won't build muscle.
  • bizco
    bizco Posts: 1,949 Member
    Skip the cardio and pick up the barbell.
  • CoderGal
    CoderGal Posts: 6,800 Member
    What cardio should I be doing if I am at the end of fat loss (still about 10lbs of fat) and wanting to gain muscle??

    I do not think you understand what cardio does or I don't think you understand what muscle needs to grow...for one it needs a calorie surplus. For two it needs resistance training.

    To go from a couch potato blob to running would spare yourself some muscle mass I suppose but that would stall out pretty quick.

    Or maybe you just need to run in a latex suit:
    http://www.myfitnesspal.com/topics/show/931753-sagging-skin-latex-and-sexy-times
  • taso42
    taso42 Posts: 8,980 Member
    cardio for muscle gain? no
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    cardio is weight lifting for the heart and cardiovascular system...it doesn't really do anything for building muscle tissue except maybe a little in the legs from running or something.

    Pick up heavy things and put them down...it is the only way you're going to be building any muscle.
  • norrisski
    norrisski Posts: 1,217 Member
    bodybuilding.com/Jamie Eason Live fit

    Pick up the weights. Don't be afraid to enter "the men's" section in the gym.
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    Cardio and muscle building don't really go together, at all.

    If you want to build muscle, pick up some weights and start strength training. You've got given a good list of 3 programs already that you could look into.

    If you still have fat to lose, pick up some weights AND stay in a calorie deficit. The deficit will ensure you lose fat, cardio or no cardio. Generally speaking you can't build muscle in a deficit, but I'm assuming you'd be relatively new to lifting and so you'd probably get some extra muscle if you train hard. Even if you didn't and you only maintained what you have already, that's more than you'd get through cardio alone. :)
  • dcuevas6235
    dcuevas6235 Posts: 135
    In my opinion, "Insanity" and speed intervals is the closest thing you'll get to muscle building doing cardio exercises. Think fast twitch muscle fibers for that EXPLOSIVE energy.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    I am an apostate around here. I think you can gain muscle and strength doing cardio. My legs get more muscular when I ride my bike a lot. i just keep it in a somewhat harder gear. If you are running, incorporate some sprinting or some hill runs. It'll definitely make your legs stronger.
    The same people who will tell you that you have to push the weights to build muscle are the same ones who, in the next thread, will tell you not to worry about getting bulky -- you're a girl, you cannot build muscle.
  • Cat_Lifts
    Cat_Lifts Posts: 174 Member
    My legs get more muscular when I ride my bike a lot. i just keep it in a somewhat harder gear.

    somewhat harder gear

    Well, there's the resistance for you to incorporate *some* muscle. But that's only a good leg workout, not a whole body workout for gaining muscle.
  • jonnythan
    jonnythan Posts: 10,161 Member
    I am an apostate around here. I think you can gain muscle and strength doing cardio. My legs get more muscular when I ride my bike a lot. i just keep it in a somewhat harder gear. If you are running, incorporate some sprinting or some hill runs. It'll definitely make your legs stronger.
    The same people who will tell you that you have to push the weights to build muscle are the same ones who, in the next thread, will tell you not to worry about getting bulky -- you're a girl, you cannot build muscle.

    No one says "girls cannot build muscle." Strawman arguments are silly.

    You can build small amounts of muscle over long periods of time doing certain types of "cardio" like sprinting and cycling. However, it takes ten times as long. You can build more leg muscle and strength in two months of squatting than you can in a year of cycling.
  • albertabeefy
    albertabeefy Posts: 1,169 Member
    Overall cardio will do nothing for building muscle.

    Can you change the shape/tone of your legs cycling? Sure, but if you're pushing a higher resistance you're getting into more an anaerobic workout than aerobic. Your quads may change shape a little, but you'll actually strip muscle in your arms and calves. (Look at the build of the tour-de-france cyclists...)

    The ONLY type of cardio that CAN build muscle is SPRINTING. Which isn't really cardio, it's HIIT (High-Intensity-Interval-Training). Compare the musculature of a Tour-de-France cyclist with that of a velodrome sprint cyclist... BIG difference in musculature. Look at a 100m runner vs. a middle or long-distance runner... BIG difference in musculature.

    That being said, weight-training is superior to sprinting (regardless of if you do it on a bike or running) for muscle-building. That's why ALL top athletes still weight-train specifically for their sport.

    If you really want to gain muscle, stay OFF the treadmill, eat 400-500 clean calories a day ABOVE maintenance, with plenty of high-quality protein, and do the big 5 compound weight-training exercises: 1) Squats, 2) deadlifts, 3) bench press, 4) military/overhead press and 5) bent-over rows. THAT builds muscle.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    I am an apostate around here. I think you can gain muscle and strength doing cardio. My legs get more muscular when I ride my bike a lot. i just keep it in a somewhat harder gear. If you are running, incorporate some sprinting or some hill runs. It'll definitely make your legs stronger.
    The same people who will tell you that you have to push the weights to build muscle are the same ones who, in the next thread, will tell you not to worry about getting bulky -- you're a girl, you cannot build muscle.

    No one says "girls cannot build muscle." Strawman arguments are silly.

    You can build small amounts of muscle over long periods of time doing certain types of "cardio" like sprinting and cycling. However, it takes ten times as long. You can build more leg muscle and strength in two months of squatting than you can in a year of cycling.

    Really? You have never seen anyone on MFP write: "Lift heavy, girl. Don't worry about getting bulky. Girls cannot get bulky. They don't have the testosterone to build appreciable muscle."
    I have. I read it everyday.
  • EatClean_TrainDirty429
    EatClean_TrainDirty429 Posts: 18 Member
    Okay: It seems I haven't adequately expressed myself: I meant: I am doing rigorous weight training. I lift heavy and have seen great results. HOWEVER... I am still wondering about what cardio I should be adding, if any.

    Thanks.
  • carrieous
    carrieous Posts: 1,024 Member
    elliptical or bike with the resistance bumped up to at least a 10. Im on a 13 right now and am looking good. I love getting up from the bike after 30+ mins on a 13 and my legs instantly feel like they are shrinking and sculpting.

    also, the stairmaster
  • jonnythan
    jonnythan Posts: 10,161 Member
    I am an apostate around here. I think you can gain muscle and strength doing cardio. My legs get more muscular when I ride my bike a lot. i just keep it in a somewhat harder gear. If you are running, incorporate some sprinting or some hill runs. It'll definitely make your legs stronger.
    The same people who will tell you that you have to push the weights to build muscle are the same ones who, in the next thread, will tell you not to worry about getting bulky -- you're a girl, you cannot build muscle.

    No one says "girls cannot build muscle." Strawman arguments are silly.

    You can build small amounts of muscle over long periods of time doing certain types of "cardio" like sprinting and cycling. However, it takes ten times as long. You can build more leg muscle and strength in two months of squatting than you can in a year of cycling.

    Really? You have never seen anyone on MFP write: "Lift heavy, girl. Don't worry about getting bulky. Girls cannot get bulky. They don't have the testosterone to build appreciable muscle."
    I have. I read it everyday.

    I have never seen anyone say "girls cannot build appreciable muscle" no.

    I have seen people say "don't worry about getting bulky" because "getting bulky" is a stupid, irrational fear. Girls can get bulky and can build appreciable muscle.

    Quit with the totally offtopic rant.

    Anyway, for the OP: cut back on the cardio. Do a bit, but not a lot. Too much will be a detriment to muscle building. Run a modest calorie surplus, on the order of 200 calories or so. Women don't build muscle as quickly so running a big one just makes you grow more fat.
  • CoderGal
    CoderGal Posts: 6,800 Member
    I am an apostate around here. I think you can gain muscle and strength doing cardio. My legs get more muscular when I ride my bike a lot. i just keep it in a somewhat harder gear. If you are running, incorporate some sprinting or some hill runs. It'll definitely make your legs stronger.
    The same people who will tell you that you have to push the weights to build muscle are the same ones who, in the next thread, will tell you not to worry about getting bulky -- you're a girl, you cannot build muscle.

    ROFLMFAO. Never have I ever heard anyone ever say that in the 'lifting' group. I started lifting in november and ask many of them for advice. So far I've become a smaller hulk then I was before at the same weight (left)
    487781_10152557279435607_456144231_n.jpg
  • Cat_Lifts
    Cat_Lifts Posts: 174 Member
    Okay: It seems I haven't adequately expressed myself: I meant: I am doing rigorous weight training. I lift heavy and have seen great results. HOWEVER... I am still wondering about what cardio I should be adding, if any.

    Thanks.

    I feel like cardio is optional at this point. If you enjoy doing it, have any future plans for any type of marathons, or just want good cardiovascular health, then anything will work - treadmill, elliptical, biking, outside running, etc etc. It sounds like you want to just tone up at this point, and you're already on the right track if you're weight training. :)

    edit: also keep in mind in order to gain muscle, you will need a caloric surplus. Cardio may just make that surplus more difficult to reach (if you struggle with reaching your surplus number). It'll continually just add to the number of calories you'll need to consume/replace from what you've burned if you add in cardio. Hope that makes sense. :drinker:
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    You can build more leg muscle and strength in two months of squatting than you can in a year of cycling.

    But the cyclist will have had some really good adventures, seen some really great scenery and enjoy excellent cardio at the same time. Given the choice of cycling for a year or spending eight weeks squatting I would go for the bike ride every time.

    Each to their own.
  • jonnythan
    jonnythan Posts: 10,161 Member
    You can build more leg muscle and strength in two months of squatting than you can in a year of cycling.

    But the cyclist will have had some really good adventures, seen some really great scenery and enjoy excellent cardio at the same time. Given the choice of cycling for a year or spending eight weeks squatting I would go for the bike ride every time.

    Each to their own.

    I'll remember that next time someone asks how to have adventure instead of how to build muscle.
  • monty619
    monty619 Posts: 1,308 Member
    anaerobic cardio such as sprints, hill sprints, sled pulls, prowler sled pushes..
  • EatClean_TrainDirty429
    EatClean_TrainDirty429 Posts: 18 Member
    Thanks so much for all the good advice!!! I hate to sound stupid...sorry if I do... but I just finished losing about 30lbs, and I am PETRIFIED of gaining back fat... Does anyone have any stories about eating a calorie surplus? It took me ages to go from 1200-1400, and then 1400-1650.... I'm sorry I know I sound stupid!!!! but I have this deep-seated phobia!!! I was overweight for my whole life even as a little kid, and I am having such a hard time with the lose fat gain muscle balance....

    Thanks everyone in advance
  • CoderGal
    CoderGal Posts: 6,800 Member
    Okay: It seems I haven't adequately expressed myself: I meant: I am doing rigorous weight training. I lift heavy and have seen great results. HOWEVER... I am still wondering about what cardio I should be adding, if any.

    Thanks.
    It depends on why you are wanting to add cardio. If you want to know what's good for muscle gains, none. If you want to gain muscle and have cardio, make sure you eat a lot more. Cardio, it's good for the heart and lungs. Not so much for muscles.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    Skip the cardio and pick up the barbell.
    I wouldn't skip the cardio (because it's good for you), but don't use it for weight loss.
  • CoderGal
    CoderGal Posts: 6,800 Member
    Thanks so much for all the good advice!!! I hate to sound stupid...sorry if I do... but I just finished losing about 30lbs, and I am PETRIFIED of gaining back fat... Does anyone have any stories about eating a calorie surplus? It took me ages to go from 1200-1400, and then 1400-1650.... I'm sorry I know I sound stupid!!!! but I have this deep-seated phobia!!! I was overweight for my whole life even as a little kid, and I am having such a hard time with the lose fat gain muscle balance....

    Thanks everyone in advance

    You don't sound stupid, many of us have these fears, they are common. I'm in the middle of things now. I was 150 and eating 1200 calories. It wasn't working well for me so I started netting 1700 and eating back calories. I lost weight but I was sedentary, and near the end I decided to add in a lot of cardio. I got down to 120lbs and maintained it. I wasn't happy because I dieted away all my muscle mass.

    So I decided to put on 10 pounds, which I have now. And yep, I gained fat. But I also gained muscle. I'm a lot slimmer at 130 now then I was at 130 before. I was terrified, and I felt fat. And then I took a picture, and I wasn't. I'm feeling great about it now, and I didn't think I would. I know I can get rid of the fat no problem if I continue what I'm doing and I do not consider myself looking 'fat'. I'm still in the process of gaining all the mus-culs!

    This is me before bulk after I started hiking (120lb):

    30758_10152123050955607_1626233520_n.jpg
    247959_10152123047395607_541588832_n.jpg
    This is me in my 'bulk' (130lb):
    photo.jpg

    I'll also note that I am doing this really half assed and ate a lot of cup cakes and still fit into the same pants.
  • trojanbb
    trojanbb Posts: 1,297 Member
    I am an apostate around here. I think you can gain muscle and strength doing cardio. My legs get more muscular when I ride my bike a lot. i just keep it in a somewhat harder gear. If you are running, incorporate some sprinting or some hill runs. It'll definitely make your legs stronger.
    The same people who will tell you that you have to push the weights to build muscle are the same ones who, in the next thread, will tell you not to worry about getting bulky -- you're a girl, you cannot build muscle.

    No one says "girls cannot build muscle." Strawman arguments are silly.

    You can build small amounts of muscle over long periods of time doing certain types of "cardio" like sprinting and cycling. However, it takes ten times as long. You can build more leg muscle and strength in two months of squatting than you can in a year of cycling.

    Really? You have never seen anyone on MFP write: "Lift heavy, girl. Don't worry about getting bulky. Girls cannot get bulky. They don't have the testosterone to build appreciable muscle."
    I have. I read it everyday.

    Show me one bulky girl that is lean and still looks bulky, without exogenous hormones. I have yet to see one. The only bulky girls I have seen that lift are the ones with higher bodyfat, and that is 100% diet related.

    Cardio is always catabolic (anti muscle) to some extent, by definition. Reduce the intensity or the duration. You can acheive fat loss with short but high intensity cardio or low intensity, longer duration cardio. Pick one.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Thanks so much for all the good advice!!! I hate to sound stupid...sorry if I do... but I just finished losing about 30lbs, and I am PETRIFIED of gaining back fat... Does anyone have any stories about eating a calorie surplus? It took me ages to go from 1200-1400, and then 1400-1650.... I'm sorry I know I sound stupid!!!! but I have this deep-seated phobia!!! I was overweight for my whole life even as a little kid, and I am having such a hard time with the lose fat gain muscle balance....

    Thanks everyone in advance

    You will gain some fat. Period. Sorry. Accept it but understand you're also gaining muscle and strength. After a few months cut away the fat and be amazed.
  • Jonesie1984
    Jonesie1984 Posts: 612 Member
    Pairing weight training with HIIT (sprints are my preference) is a great way to shed fat and drop bf%
  • Cat_Lifts
    Cat_Lifts Posts: 174 Member
    Thanks so much for all the good advice!!! I hate to sound stupid...sorry if I do... but I just finished losing about 30lbs, and I am PETRIFIED of gaining back fat... Does anyone have any stories about eating a calorie surplus? It took me ages to go from 1200-1400, and then 1400-1650.... I'm sorry I know I sound stupid!!!! but I have this deep-seated phobia!!! I was overweight for my whole life even as a little kid, and I am having such a hard time with the lose fat gain muscle balance....

    Thanks everyone in advance

    There is nothing stupid coming from you for wanting to learn about new things. :) As far as the surplus goes, I'm not too familiar with numbers/quantity you'll have to consume for gaining muscle. I'm sure macros will play a role as well. If no one responds here in a while in regards to how much more you consume, making a new thread asking about surplus/muscle gain for your current goal/bodyweight will help. :) Good luck!

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