There’s a lot of debate going on whether cardio exercises have impacts on your gains. Studies have shown some headway into the research, but it should not keep one from not doing any exercise while results are still pending.
Natural pro bodybuilder Layne Norton a holder of a PhD in Nutritional Sciences explains the recommended way to pattern your workouts.
Don’t Let Cardio Kill Your Gains
The practice of combining resistance training with cardio is scientifically termed as “concurrent training.” While concurrent training has been shown to be superior to endurance training alone for enhancing muscle mass and strength (duh), it has been shown to significantly hamper optimal strength and hypertrophy when compared with resistance training alone.
Several studies have demonstrated that optimal gains in muscle mass and strength are obtained by strength training alone, compared with combining strength training and endurance training.1 However, a review of the scientific literature on concurrent training – conducted by Dr. Jacob Wilson of the University of Tampa and several of his colleagues – identified some interesting variables that can affect the way cardio training affects your strength, hypertrophy and body composition responses to resistance training. Read full article
Leveraging on your muscle gains is an important factor in supporting your physical workouts and gives you better advantage as you conduct your total body workouts.
Fitness scientist and author Michael Rudolf, PhD shares scientific details on how you can optimize your results my maximizing your gains and taking advantage of it.
Maximize Your Gains By Doing Cardio First
The sequential implementation of strength training immediately followed by cardiovascular exercise has become standard practice to maximize muscle mass and reduce body fat. Despite the popular use of this approach, it has become evident that the body responds very differently to both modes of training, especially at the molecular and cellular levels. In fact, not only are the molecular and cellular reactions different in response to strength and cardiovascular training, they can also be antagonistic to each other— potently diminishing the positive influence that each can have on the body. Read full article
One of the most popular myth that hounds the fitness industry is whether doing cardio exercises makes one lose muscle gains that were invested throughout the years of hard work and determination.
Facts have been sometimes contested with ridiculous claims that some people believe, however, the need to know the truth must be pushed.
Debunking The Greatest Gender Fitness Myths; Cardio Kills Men’s Gains, Weightlifting Makes Women Bulk
My coworker Justin and I had set out on a two-month experiment to disprove one of the greatest myths in the fitness world — where men and women belong in the gym. Justin lifted weights and I ran, making our workout routines the typical male and female counterparts of athleticism. While men tend to shy away from the treadmill in fear they’ll develop the lean build of a cross country runner, women, on the other hand, are reluctant to lift a weight to avoid building bulky muscles.
But in truth, these are one of the greatest misconceptions in fitness. Women have less testosterone than men, which is why their musculature doesn’t respond as quickly to weight training as men do. Testosterone is a male hormone found naturally in both men and women; however, men produce approximately 7 milligrams a day — 15 times more than women produce. Read full article
Of course if you want to protect your muscle gains, it would surely need some sort of protection, as well as enhance muscle growth and recovery pre and post workouts.