Cardio/ muscle building
jack1336
Posts: 38 Member
Anyone know a solid cardio-muscle building exercises? Straight running, even HIIT cardio after weight lifting doesnt work. My focus im going for is abs/core. Specific reps/sets recommended please.
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Replies
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Neither cardio, nor HIIT, is going to help you build muscle. If you want to build muscle, you need a resistance program based on progressive overload principles.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p114 -
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To add to psuLemons response, get your macro ration figures out too if you want to make lean gains. But 100% progressive overloads focusing on compound exercise.
Look up muscle for life fitness podcast. Has a podcast on every question you can think of I garentee it. And the podcaster has a book. I read it, it has completely changed how I train and I have made gains ever since. A very good tool for getting your head wrapped around training.
Good luck2 -
I’m actually trying to loose fat. It’s not a lot of fat, but it’s still there. I’m trying to work on core muscles and abs.
From the responses, while I appreciate it I don’t think I made it clear with my goal. I’ve been doing rope exercises.0 -
Anyone know a solid cardio-muscle building exercises? Straight running, even HIIT cardio after weight lifting doesnt work. My focus im going for is abs/core. Specific reps/sets recommended please.
Cardio is short for cardiovascular...it builds your cardiovascular system. Cardiovascular work isn't muscle building work. You need resistance training for that.I’m actually trying to loose fat. It’s not a lot of fat, but it’s still there. I’m trying to work on core muscles and abs.
From the responses, while I appreciate it I don’t think I made it clear with my goal. I’ve been doing rope exercises.
Work an established program from the link above...eat in a small deficit or maintenance and recomp. Focusing on core and abs doesn't spot reduce fat.5 -
Core: hanging leg raises, planks, bird dogs, paloff presses... your core should be stable (not swinging and swaying) when performing these exercises.
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I tried CrossFit and see if I could produce this kind of result since it includes a lot of cardio and lifting. Sadly it didn't work for me. I need to stick to weight lifting or resistance training alone.2
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You can train abs all you want. If your goal is to have a six pack, that's done with diet. Nothing else.2
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Core: hanging leg raises, planks, bird dogs, paloff presses... your core should be stable (not swinging and swaying) when performing these exercises.
Anyone want to correct me if what I wrote was wrong? Like the person who disagreed? The OP said he was working on core muscles. I offered a couple exercises for core. Losing the fat was already made clear.2 -
Core: hanging leg raises, planks, bird dogs, paloff presses... your core should be stable (not swinging and swaying) when performing these exercises.
Anyone want to correct me if what I wrote was wrong? Like the person who disagreed? The OP said he was working on core muscles. I offered a couple exercises for core. Losing the fat was already made clear.
Your answer makes sense to me0 -
Core: hanging leg raises, planks, bird dogs, paloff presses... your core should be stable (not swinging and swaying) when performing these exercises.
Anyone want to correct me if what I wrote was wrong? Like the person who disagreed? The OP said he was working on core muscles. I offered a couple exercises for core. Losing the fat was already made clear.
Some one disagreed with my post also. While they may disagree, the OP said he has fat to lose. Your not going to do that thru exercise. That is done with diet. So, I reiterate, you can train abs all you want, if your diet isn't on point, you will not get the six pack you desire.
I couldn’t tell you the number of times people came into the gym and ask the very same question. Sad part is, the vast majority don't clean up their diet and just pound away in the gym for a week or 2 or 3, and give up because they aren't seeing the results they want
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My main thong is to gain muscle. So I do a calorie surplus. However I want to be able to loose fat, I have bits and pieces of it (so to speak) on the sides (lovehandles) and i THINK in my chest (though I don’t know if that’s possible and I’m just over analyzing it). I work out 5 times a week (PHAT program).
Though I feel like I’m bulking very slowly. Am I missing something? Is it Cardio? There are plenty of days where i seem skinny fat.
PS
Thanks for the core workouts rileyes! And yes I know six pack comes with all diet.0 -
If you are eating in a surplus then you are gaining weight, a mix of muscle and some fat and most people lose their ab definition. After the gaining cycle they cut down to reveal the muscle.
Maybe you are trying to recomp? Eat at maintenance to gain muscle and lose fat ?
What are your stats?2 -
My main thong is to gain muscle. So I do a calorie surplus. However I want to be able to loose fat, I have bits and pieces of it (so to speak) on the sides (lovehandles) and i THINK in my chest (though I don’t know if that’s possible and I’m just over analyzing it). I work out 5 times a week (PHAT program).
Though I feel like I’m bulking very slowly. Am I missing something? Is it Cardio? There are plenty of days where i seem skinny fat.
PS
Thanks for the core workouts rileyes! And yes I know six pack comes with all diet.
If you are in a surplus then you are gonna gain fat and muscle. If you want to lose the love handles then a calorie surplus won’t achieve that.
You need to decide what your priorities are.1 -
My main thong is to gain muscle. So I do a calorie surplus. However I want to be able to loose fat, I have bits and pieces of it (so to speak) on the sides (lovehandles) and i THINK in my chest (though I don’t know if that’s possible and I’m just over analyzing it). I work out 5 times a week (PHAT program).
Though I feel like I’m bulking very slowly. Am I missing something? Is it Cardio? There are plenty of days where i seem skinny fat.
PS
Thanks for the core workouts rileyes! And yes I know six pack comes with all diet.
You don't lose fat in a calorie surplus...literally impossible. You will gain both muscle and fat in a calorie surplus which is why bodybuilders do bulk and cut cycles. They bulk to put on muscle mass, but they also put on fat...so they cut to lose fat and make that muscle mass visible and defined.2 -
So in order to get defined muscles I need to cut.
My calorie goal is 3,000+ daily. Should I do less than that?0 -
Core: hanging leg raises, planks, bird dogs, paloff presses... your core should be stable (not swinging and swaying) when performing these exercises.
Anyone want to correct me if what I wrote was wrong? Like the person who disagreed? The OP said he was working on core muscles. I offered a couple exercises for core. Losing the fat was already made clear.
Some one disagreed with my post also. While they may disagree, the OP said he has fat to lose. Your not going to do that thru exercise. That is done with diet. So, I reiterate, you can train abs all you want, if your diet isn't on point, you will not get the six pack you desire.
I couldn’t tell you the number of times people came into the gym and ask the very same question. Sad part is, the vast majority don't clean up their diet and just pound away in the gym for a week or 2 or 3, and give up because they aren't seeing the results they want
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I didn't hit the disagree button but i don't agree with your black and white answer. You can lose all the fat in the world, if you haven't developed a base of muscle, you won't get abs. Its not uncommon to see underweight people who don't have abs. Its a combination of developed ab muscles and low body fat.2 -
My main thong is to gain muscle. So I do a calorie surplus. However I want to be able to loose fat, I have bits and pieces of it (so to speak) on the sides (lovehandles) and i THINK in my chest (though I don’t know if that’s possible and I’m just over analyzing it). I work out 5 times a week (PHAT program).
Though I feel like I’m bulking very slowly. Am I missing something? Is it Cardio? There are plenty of days where i seem skinny fat.
PS
Thanks for the core workouts rileyes! And yes I know six pack comes with all diet.
If you have love handles you're probably at a BF% where bulking isn't appropriate. Most sources will say not to bulk if one is over 15% BF. With love handles you most likely are over 15%.0 -
Various types of loaded carries, i.e., farmers walks, suitcase carries, waiter carries, etc build tremendous, function core strength and have a cardio element in them as does pushing/pulling a sled as mentioned above.0
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I have semi visible abs right now. I do zero direct ab work. I deadlift heavy without a belt...I do all lifting beltless as long as possible. That's done more to develop my core than any planks and leg raises I did before.
My abs would be much more defined if I was a bit leaner.
Like all muscle development, you are going to have to build a muscular base through lifting, time, and patience. You can cut all you want and be lean, but if you haven't built abs...you won't have abs.
So lift, eat, lift, bulk, lift, cut, repeat as long as necessary.2 -
deputy_randolph wrote: »I have semi visible abs right now. I do zero direct ab work. I deadlift heavy without a belt...I do all lifting beltless as long as possible. That's done more to develop my core than any planks and leg raises I did before.
My abs would be much more defined if I was a bit leaner.
Like all muscle development, you are going to have to build a muscular base through lifting, time, and patience. You can cut all you want and be lean, but if you haven't built abs...you won't have abs.
So lift, eat, lift, bulk, lift, cut, repeat as long as necessary.
I take weight gainer protein powder before bed on workout days only (with whole milk). Other than that my workout/diet is pretty much the same.
Honestly maybe my problem is that there is too mich bulk. My arms and shoulders, chest, etc are huge but they feel like muscle with a layer of fat.
Should I start cutting?
My workout routine is the PHAT routine 5 times a week.1 -
Edit. It turns out i weigh 240. So it’s definitely time to cut0
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My main thong is to gain muscle. So I do a calorie surplus. However I want to be able to loose fat, I have bits and pieces of it (so to speak) on the sides (lovehandles) and i THINK in my chest (though I don’t know if that’s possible and I’m just over analyzing it). I work out 5 times a week (PHAT program).
Though I feel like I’m bulking very slowly. Am I missing something? Is it Cardio? There are plenty of days where i seem skinny fat.
PS
Thanks for the core workouts rileyes! And yes I know six pack comes with all diet.
It's impossible to build muscle and loose fat at the same time unless you're a newbie in fitness. In order to loose fat you need to be in a calorie deficit.
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My main thong is to gain muscle. So I do a calorie surplus. However I want to be able to loose fat, I have bits and pieces of it (so to speak) on the sides (lovehandles) and i THINK in my chest (though I don’t know if that’s possible and I’m just over analyzing it). I work out 5 times a week (PHAT program).
Though I feel like I’m bulking very slowly. Am I missing something? Is it Cardio? There are plenty of days where i seem skinny fat.
PS
Thanks for the core workouts rileyes! And yes I know six pack comes with all diet.
It's impossible to build muscle and loose fat at the same time unless you're a newbie in fitness. In order to loose fat you need to be in a calorie deficit.
Or if he is obese and at 240 he certainly may be able to gain a small amount of muscle while cutting2 -
Or if he is obese and at 240 he certainly may be able to gain a small amount of muscle while cutting
He can......obese and newbies can build muscle mass while cutting. He needs to calculate his TDEE, eat enough protein, lift heavy 🤪💪and have patience1 -
Or if he is obese and at 240 he certainly may be able to gain a small amount of muscle while cutting
He can......obese and newbies can build muscle mass while cutting. He needs to calculate his TDEE, eat enough protein, lift heavy 🤪💪and have patience
Off topic but loving your profile pic 😂0 -
Off topic but loving your profile pic 😂
If you want to train your biceps take my dog 🤣🤣1 -
My main thong is to gain muscle. So I do a calorie surplus. However I want to be able to loose fat, I have bits and pieces of it (so to speak) on the sides (lovehandles) and i THINK in my chest (though I don’t know if that’s possible and I’m just over analyzing it). I work out 5 times a week (PHAT program).
Though I feel like I’m bulking very slowly. Am I missing something? Is it Cardio? There are plenty of days where i seem skinny fat.
PS
Thanks for the core workouts rileyes! And yes I know six pack comes with all diet.
It's impossible to build muscle and loose fat at the same time unless you're a newbie in fitness. In order to loose fat you need to be in a calorie deficit.
Over generalization. Even intermediate lifters have the ability to gain some muscle in a deficit. Given the variables, such statements aren't helpful as they need to consider things like programming, diet, age, etc...
https://community.myfitnesspal.com/en/discussion/10611633/gaining-muscle-in-a-deficit/p1
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