30 Seconds SummaryCardio and Lifting - Cardio won’t hugely impact your gains in the short run, and may be beneficial for strength and size in the long run
- Cardio does not necessarily hinder strength training; it can be beneficial if done correctly with low impact and managed volume.
- Short-term effects include a 31% decrease in hypertrophy and 18% decrease in strength when combining cardio with lifting, influenced by the frequency and mode of aerobic training.
- Running can reduce strength and size gains due to higher impact, while cycling or incline treadmill walking have minimal impact.
- Low-intensity steady-state cardio may aid in recovery from strength training by promoting blood flow without causing additional muscle stress.
- Long-term benefits of cardio might include increased intra-muscular DHT conversion, potentially boosting effects of testosterone without altering hormone levels.
- Enhanced aerobic capacity through base-building aerobic exercises can improve overall athletic performance and endurance, supported by examples from professional weightlifters and sprinters.
- Combining aerobic with resistance training can lead to better body composition, lower hunger levels, and improved hormonal and metabolic markers compared to either exercise mode alone.
- Arguments against cardio, like the possibility of becoming 'skinny fat,' are often based on extreme scenarios such as excessive running without adequate nutrition or strength training.
Stronger By Science
Greg Nuckols
