{"id":10970,"date":"2024-10-04T03:46:18","date_gmt":"2024-10-03T20:46:18","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10970"},"modified":"2024-10-04T03:46:18","modified_gmt":"2024-10-03T20:46:18","slug":"resistance-training-principles-on-how-to-build-muscle-with-cardio","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10970","title":{"rendered":"Resistance Training Principles on How To Build Muscle With Cardio"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>You\u2019ve probably been told by someone during your fitness journey that doing cardio will rob you of the hard-earned muscle that you\u2019ve amassed by <a href=\"https:\/\/www.muscleandfitness.com\/athletes-celebrities\/pro-tips\/lift-heavy-more-muscle\/\" target=\"_blank\" rel=\"noopener\">lifting heavy weights<\/a>. But are those \u2018experts\u2019 right? Does building muscle mean that you can\u2019t enjoy a weekly run or even warm up on the step machine on leg day? Fortunately, Jeff Nippard has broken it all down with three important tips that mean you can crush cardio and still pack on muscle so long as you follow his three principles to build muscle with cardio.<\/p>\n<p>When it comes to the long-held assumption that combining conditioning cardio work with resistance training kills muscle gains, \u201cProbably not,\u201d is Nippard\u2019s frank answer in a recent Instagram post. And, as a competitive powerlifter, he should know. But why do so many people feel this way? \u201cEarly science said that, since weight lifting is anabolic, and cardio is catabolic, then cardio will burn your muscle away,\u201d explains the Canadian coach. \u201cBut, since then, higher quality long-term <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8891239\/\" target=\"_blank\" rel=\"noopener\">research has shown<\/a> that you can balance cardio with weight lifting as long as you do these three things.\u201d<\/p>\n<h2>Perform Longer Cardio Sessions After Weight Training<\/h2>\n<p>\u201cIt\u2019s totally fine to do a quick 5-to-10-minute cardio warm up before lifting,\u201d says Nippard. \u201cBut, If you do your full-blown cardio session before weights, you might take a strength hit.\u201d Since losing strength will hinder your ability to lift progressively heavier weights, then this would impact the muscle building process, so you really don\u2019t need to take cardio out of your weekly workout diary, just make sure to build in enough recovery time so that you can still hit the weights as hard as ever.<\/p>\n<h2>Opt for Low Impact Cardio with Resistance Training<\/h2>\n<p>But what about those with tight schedules or those that enjoy doing taxing cardio as part of a fuller workout session? \u201cWhen doing high-intensity cardio, try and stick with low impact options like cycling or the elliptical,\u201d says Nippard. \u201cHigh impact cardio, like running and basketball are still great, just try to separate them from your leg days by at least a day or two, and don\u2019t overdo them.\u201d<\/p>\n<h2>Monitor the Amount of Cardio Training<\/h2>\n<p>Of course, as with any program, it is important to check-in with yourself to make sure that you are getting the right mix of cardio and resistance training. So, before sure to monitor your strength. \u201cIf you notice it dropping, you might be overdoing cardio,\u201d notes Nippard. \u201cBut, most importantly, even if there\u2019s a little interference, you\u2019ll still make great gains as long as you\u2019re lifting consistently, sleeping well, and eating enough.\u201d<\/p>\n<p>Nippard is sport on here. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8891239\/\" target=\"_blank\" rel=\"noopener\">A scientific review in 2022 found<\/a> that \u201cConcurrent aerobic and strength training does not compromise muscle hypertrophy and maximal strength development. However, explosive strength gains may be attenuated, especially when aerobic and strength training are performed in the same session.\u201d<\/p>\n<p>For more actual science and less bro science, <a href=\"https:\/\/www.instagram.com\/jeffnippard\/?hl=en\" target=\"_blank\" rel=\"noopener\">follow him on Instagram!<\/a><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/training-principles-on-how-to-build-muscle-with-cardio\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably been told by someone during your fitness journey that doing cardio will rob you of the hard-earned muscle that you\u2019ve amassed by lifting heavy weights. But are those \u2018experts\u2019 right? Does building muscle mean that you can\u2019t enjoy a weekly run or even warm up on the step machine on leg day? Fortunately, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-10970","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10970","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10970"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10970\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}