Cardio After Weight Training MISTAKE

[@echomack6290]

I don't want to workout twice a day. It may not be perfect or optimal but if I don't do my cardio after weights I won't get it done.

[@HerculesFit]

THIS!

[@eli3804]

In the full video he explains that if you don’t want to go twice a day, do the cardio before the weight training for better results than after the weight training

[@pickleyeet8844]

@@eli3804 trouble is I notice most (reliable) fitness influencers and the literature say the opposite: dont do it beforehand because youll tire yourself and your muscles out, meaning you can only go so hard with the weights, reducing your progress. Theres pros and cons to all ways of doing it, i think the best thing is to just do what you enjoy and can stick to

[@dubson965]

this dude is so opinionated

[@pantwearer]

​@@pickleyeet8844 doing steady state cardio probably won't hurt your weight training, or just take a snack before the weight part, it dosent really burn much calories

[@tiagopiresabud4154]

I like to do cardio for cardiovascular purposes. I really feel it has improved my weighted training performance.

[@Imperialcadets]

He’s neglecting that some people do cardio to either improve their endurance or promote heart health

[@s9209122222]

When do you do it? Right after weight training or few hours later or next day?

[@tiagopiresabud4154]

@@s9209122222 It depends on the intensity of the cardio (in terms of heart rate zones and time). For example, I like to do less than 10min of light cardio on the treadmill for warming up for my leg trainning. But when I run for longer distances on the treadmill, such that I get close to my max heart rate, I prefer doing this hard cardio session on a separate day. But this is simply what I like to do, and not necessarily an "optimal" trainning style. See what works best for you 💪

[@BuckingHorse-Bull]

Exactly. If you want to do cardio, lift the faster.

[@MikeBarbarossa]

It's amazing these weight training types take on cardio. True cardio: You must perform cardio in a specific way that has efficacy, (same way you must do muscle gain a specific way to get results) to get the CV health benefits, as well as functional (up 2 flights of stairs) benefits.-- Weight lifter take on cardio " cardio is for calorie burn , and any type of cardio is just fine, just do some cardio activity ( something they would scream against if they were talking about muscle gains)

[@tonemoreno763]

Trust me, if your not a bodybuilder getting on stage ( which is 99% of KZbin audience), and a natural, do your cardio. Nothing crazy, 15 to 30 min a session a couple times a week. You’ll still get bigger and stronger but you’ll feel better, be healthier and most importantly Look better 😊

[@acruzp]

You might want to check your priorities there

[@thee.stickman__]

@@acruzp???

[@whoknows852]

​@@acruzpSounds to me like he's got his priorities in order just fine. If anything maybe he should up his cardio sessions to 45 min.

[@sdcisaac]

@@whoknows852why 45 min as opposed to something like 25-30 min? Just curious. Maybe I’m following the wrong type of fitness pages but I’ve always seen anything more than 30 is excessive.

[@nickscope27]

@@sdcisaacmost of the cardio people do is low intensity, so adding more time allows for some near end intensity. runners, bikers, long distance guys need not worry about this since their cardio is about maintaining a harder pace.

[@sunnyjupita]

Good fitness advice is always prefaced with "It mostly depends on your individual goals" and ends with "The most important thing is to do what you enjoy and can maintain".

[@shelfcloud487]

Yes! Not everybody wants to be a bodybuilder/giant behemoth.

[@tiagomota4734]

I mean most of them are freaks, most people believe it or not are doing it for the pussy! And for example dr mike would repel pussy so you don't want to go there, you just gotta make sure you have some muscle and low body fat and a good fkin personality and pussy will just fall into your lap, you don't need 50 cm biceps cmon boys!

[@ThatMagaLife]

Well said. Cardio after weights is great for me. I'm more concerned with looking lean and athletic.

[@tesladrew2608]

Yeah, I enjoyed doing cardio after lifting

[@mermeud]

It's a clip.

[@juancolon887]

Walking on the treadmill for 4 times a week has drastically improved my cardiovascular system. My blood pressure was 160/90, it is now 114/78. I haven't checked my cholesterol or triglycerides but I'm sure they have also come down significantly. That combined with my heart healthy diet has done wonders for me. I also weight train for 4 times a week as well. My BMI has drastically gone down. Basically, no way could I have done it without doing cardio

[@mikequinn1878]

The power of just walking is so underrated

[@DILFDylF]

He isn't saying cardio is bad or pointless, he's saying that if your goal is to be as muscular as possible, don't do a bunch of cardio after lifting.

[@josh2711]

Body builders average lifespan is 30 years shorter. It’s not about health, it’s about being big.

[@Tritiuminducedfusion]

​@@tee_thee Anything else to add, Captain Obvious?🙄🤡

[@MikeDunn]

Are you doing incline walking, or just casual walking?

[@DASding148]

This man‘s skull shape will confuse anthropologists for generations to come

[@SuperDodoe]

He's more Neanderthal for sure.

[@The-0189]

😅

[@1PhotoGeek]

And the nose picking.😂

[@SuperDodoe]

​@@1PhotoGeekphD Mike has lots of nasty habits

[@lizjlewis38]

😂what?!?!😂

[@AppalachianScholar18]

"Don't skip cardio to protect your 275 lb squat." - Alan Thrall

[@markcurry3083]

Oh shit, I completely forgot about Alan Thrall! I haven’t had one of his videos recommended to me in years.

[@hipdrive]

@@markcurry3083 he kinda sucks now

[@La-ld9mn]

what had happened?@@hipdrive

[@PcCAvioN]

​@La-ld9mn he's a mature human who has a nuanced approach to fitness, he's not screaming about tren and ego lifting so losers don't like him

[@hipdrive]

@@PcCAvioN top glazer

[@aldorodriguez7310]

Cardiovascular disease is by far the most common cause of early death. It is in everyone best interest to make the heart workout a priority.

[@JaKeIsCoolGuy]

Can I ask, at what point did he say people shouldn’t do cardio?

[@tomsnowden6201]

I think he means even if it’s not ideal for your weight training it’s better to do it in a non “optimal” way than not at all.

[@malcolmdcwwed]

Diet is almost always the cause of heart disease, not lack of working out.

[@tomsnowden6201]

@@malcolmdcwwed I used to say everything to avoid cardio as well...Most ppls diet is shit, if they can't/won't change it and even if they do cardio is still beneficial.

[@malcolmdcwwed]

@@tomsnowden6201 oh I'm not denying that it isn't helpful. I just meant op made it sound like it was the end all be all to curing cardiovascular disease when there are so many other factors.

[@scottduncan92]

Google says it would take 84 minutes to walk to my nearest gym. Why am I driving bro? I could be getting CARDIO!!!

[@pantarhei1595]

Probably a 20-30 min bicycle ride, then ;)

[@toluo5435]

Some people are delusional with their advice…walk to the gym? Are we all in London or NY? 😂

[@fifi24ablefifi18]

use a bike

[@general_paul]

Use a damn bicycle bro. Cycling burns more calories than walking

[@onealrocky70]

That’s just walking there. A light jog would take you 30-40min.

[@michaelkoukaras7515]

Dr. Mike, I have found it profoundly easier to travel to the gym to do cardio because of the establishment of routine. I found that I just wasn't getting it done at the house on off training days. Actually traveling to a different location meant I was committed to seeing it through. I know that doesn't work for everyone and I wish I could just go crusing around my hood but I just need that extra little push.

[@BonJoviBeatlesLedZep]

Yeah exactly. He's a fitness dude who doesn't really have a problem with motivation and routine. For me, cardio at the gym is the beat option

[@aaronchadwick4657]

Also, I don't have a lot of hills where I live, so I can do a hill routine on a treadmill that I can't get in my neighborhood.

[@Shjejkf278]

@@BonJoviBeatlesLedZeplazy weakling.

[@Sonick92]

Cardio is about heart health and not primarily for calorie burn.

[@sobered1344]

Yeah ok... id like to see a bodybuilder get lean without it... follow the pros... they alllllllllll do cardio

[@Sonick92]

@@sobered1344 what incentive is there for fitness influencers to lie about it? If your diet doesn't have high fat content then the calorie stores aren't coming from fat in lifting. It's a death sentence to bodybuild or powerlift into your middle ages with no cardio, but a fat burn is not it

[@davidperry4013]

My goal is to be just an athletic person not a bodybuilder. Being too lean can be bad too. Like to be ripped but not unsustainably lean.

[@Sedloc777]

Cardio before you weight train. Eat then lift

[@callanc3925]

@@sobered1344 Yeah because pro body builders are medically obese. They would all drop dead of heart attacks at 43 if they never did cardio, and some still do in spite of doing cardio. Not to mention, improving cardio improves your performance with weights which improves muscle growth.

[@dwarlord3716]

I was taught. Cardio one day, weights the next day. Without the cardio I simply feel the inability to lift as long. Not because the weights are heavy but because the blood doesn't carry enough oxygen. It's an old belief, but it works for me. Cardio to strengthen (make more efficient) the lungs. Weights for the muscles.

[@HeavymetalHylian]

I'm finally learning this for myself! I've been limited by my oxygen intake/cardio. I still have 3-6 reps in the tank and can lift heavier, but my heart doesn't let me, so I've made no progress in the past couple of months. Cardio and strength training need to go hand in hand. It's like having a Ferrari with the ability to soar at lightning speed, but you've got no gas in it, so it's not gonna go anywhere. The goal for me now is to add in cardio to see if it increases my work capacity.

[@iliketoast-q9b]

Training for cardio will not improve your performance in the gym. Lifting weights is an anaerobic exercise and you'd have to do the equivalent of a 400m sprint on every set to even begin to tap into your aerobic capacity. From a metabolic perspective how long you can lift depends on the glyocgen levels in your muscle cells and systemic fatigue.

[@anthonyseda9040]

Absolutely 💯​@@iliketoast-q9b

[@ltr1745]

​@@iliketoast-q9bTraining cardio would improve your heart and blood circular system which then improves your weight training.

[@iliketoast-q9b]

@@ltr1745 Weight training already trains your cardio vascular system in a specific way to handle the high transient loads. You can't squat or deadlift 405+ if you have a weak heart. So no, training cardio does not improve lifting performance. Soft cardio like walking or going for a swim is good for recovery and longevity though.

[@ruimarques1979]

I'm not afraid of cardio. I do 45 minutes of cardio after strength training and I have better physique now and more muscle mass than when I didn't do cardio.

[@ThePsychedelicCinema]

This 👍🏻

[@kevinkchao8]

How do you have the energy for 45 minutes of cardio after weights? Are you not lifting as hard or something?

[@ruimarques1979]

@@kevinkchao8 Each one has its level of resistance. I do my strength training and every set I train to failure and I still have the energy to run. I've been used to this routine for many years. What is too much for some may be normal for others.

[@kevinkchao8]

@@ruimarques1979 I wanted to try this, but each time I do I would last 5 minutes before getting light headed and super fatigued. Do you think it has something to do with what I eat before training? I usually just have like 3-4 eggs, but maybe I should add more carbs.

[@ruimarques1979]

@@kevinkchao8 I don't cut carbs, and a coenzyme Q10 supplement helps a lot to have higher energy levels.

[@benahaus]

I know this is a body-building channel, but there is so much more to "cardio" than "losing fat". Without judging the lifestyle, I definitely believe that the vanity component of your industry doesn't lend itself to a healthy life.

[@plwadodveeefdv]

Well yeah they're all juiced up with heart problems

[@sonniesherry1606]

Cardio is for the heart. Longevity- it has been proven.

[@rileykopinski6026]

Cardio shouldn’t be skipped entirely. If you’ve only done strength training you’ll start to notice that as you get bigger and heavier you breath more heavily doing activities. So it’s important to keep your cardio vascular system healthy.

[@b1uezer]

I do 12 minutes of warmup cardio, lift for an hour, then finish with about 20 minutes of cardio after. Sometimes it's the treadmill walk/jog, sometimes the elliptical, sometimes it's rowing. Over the past 8 months, my lifts have increased, I look bigger, and my cardio has improved. It's been very optimal for me. If I don't do cardio then, I can't fit enough time in elsewhere. I sweat a lot when exercising so I'm not spending the time to take two showers a day and go through 2 sets of clothes.

[@noone3992]

I do it similarly: 10 min warmup walk before weights and 30-40 min fast walk with 20kg weight on my shoulders. It makes me feel much much better during the day and my calfs are getting bigger coz I always walk uphill

[@hotwheel6663]

Yes I am warm blooded sweet like a pig even in winter always been that way no matter of I weighed 240 or 160 does not matter. One reason I hate summer 😄

[@TransformwithNadia]

I agree. Cardio is a nice, moderate warmup

[@iliketoast-q9b]

He's saying you should do cardio on seperate days to your lifting routine. And nobody said you won't see any gains when you do cardio right before or after strength training, it's just not optimal. As a moderate warmup cardio is fine but so is just doing the exercise with light weight, gradually increasing up to your training weight.

[@tinaferr]

Yep this is second only to doing them in diff sessions (early morning jog, weights later) which is hard to do but so rewarding. zone 2 cardio after weights isn't that hard, just do what your body can handle. Heck even zone 1 will give you some benefit

[@turtleman8590]

Fuck it whatever works for you and gets you good results and progress

[@sand216]

Bingo!

[@wishesandfishes]

Uh yeah, but then why watch training videos?

[@jasonanderson3776]

I love an early morning walk/run to start the day. I almost always walk until I feel the energy build up, and then I'll run for a while until I don't want to run anymore. Then I just walk more. This light interval cardio is easy to get myself to do. I train hard in the gym and even harder at grappling, so making my cardio enjoyable, easy, and beneficial to my day means that I never skip it.

[@terigiese1322]

I actually walk to and from my gym adding an extra mile and a half to my cardio.I do cardio every workout as I am working on my endurance and pace as a new runner(at almost 63!😳).Then I do my lifting.My average time at the gym is about 3 hours total.Bear in mind I am retired and have nothing but time and the gym is part social for me as well.I get asked questions EVERY workout and am always glad to help and encourage other retirees 😊

[@HagakureJunkie]

I fucking LOVE fasted am cardio. I have an airbike at home, I set my water and workout clothes up, as soon as my alarm goes off, I roll out of bed, get dressed and hop on the bike. By the time my cardio is done, I'm awake and ready to start the day. Excellent way to wake up, plus I make sure to down a 1/2 gallon of water during my cardio so I'm super hydrated and feeling great. I hit the gym after work for weights.

[@EL-ee4cz]

Same.

[@theeconomist100]

I need to get a airbike lol

[@Eatmyshots187]

Bikes are for punks go get a run in 💪🏻

[@dracm8618]

That's the ideal combo

[@GT-tm2sx]

​As a person who runs daily, stfu dude. You sound like a dumb ass ​@@Eatmyshots187

[@HerculesFit]

Woah Dr. Mike! Unless you're a Mr. Olympia, doing some cardio after weight training isn't going to kill your gains. If anything it'll improve your stamina and help you stay in a caloric deficit 💪

[@eli3804]

I’ve seen the long version of this vid and he says that he would recommend you do the cardio before the weight training session if possible. I agree with the point it isn’t going to kill your gains, just that it isn’t optimal for best results

[@paddy3622]

esp if you're not doing HIIT. 20 minutes on the treadmill at a pace where you can talk and are burning fat. cardio, esp when you're getting older is still essential. you also don't want to burn out by going full tilt after a weight training session.

[@sushiter]

Most Olympia athletes do cardio after workout anyway when on prep

[@iliketoast-q9b]

Being in a caloric deficit will kill your gains though, lol. Some cardio is fine if it's low-intensity, but HIIT or going for a run isn't beneficial to muscle protein synthesis at all. It actaully directly competes with it and if you bodybuilding, powerlifting or anything strength realted is your thing then stamina doesn't matter, though of course there are exceptions.

[@Ubvffhhffy]

Agreed, this is regarded, most ppl work and have families to take care off, who in the right mind is gonna go twice a day 💀

[@nattyfatty413]

More than 3 reps is cardio, brother

[@a1hernandez30]

😂😂😂

[@david-pb4bi]

Couldn’t agree more.

[@BoswelliaLuna8]

😂😂😂

[@BuckingHorse-Bull]

Exactly. If you want to do cardio, lift the weights faster.

[@rockyevans1584]

If there's an s after rep youre cardioing too much

[@zemotika]

5 days of weight training, 2 days of dedicated cardio and mobility sounds like the way to go

[@Bombfunk]

Yessir!

[@iliketoast-q9b]

sarcasm?

[@ninjadudeofficial]

Yeah if you're only in the gym 4-5 days a week you've got plenty of time to do cardio on off days. And if it's only for the health benefits, you seem to get those with like 1 decent session a week anyway.

[@iliketoast-q9b]

@@ninjadudeofficial Is that sarcasm as well? 4-5 times a week is a lot for natural lifters. A proper leg day alone needs 2 days of recovery, in some cases even more.

[@Patrick-y4d1z]

​@@ninjadudeofficial 4-5 days a week is by far the maximum you should be doing any weight training. No "only" about it. More than 5 and you're just doing it wrong.

[@AlmightyWel]

Doing hills on the tredmill or the elliptical after a workout for 15-30 mins is whats been working for me down 90+ and finally back on track 💪🏻

[@buddahkz9980]

90+ pounds?😟

[@AlmightyWel]

@@buddahkz9980 yes , hit a wall was stuck at down 80 for a while but got over the hump. 100+ incoming 💪🏻

[@buddahkz9980]

@@AlmightyWel wow great work bro get it 😎👍

[@MiamiVice.]

​@@AlmightyWel That's awesome, best of luck. I have about 30ish lbs to lose. How much of a caloric deficit are you doing?

[@AlmightyWel]

@@MiamiVice. i do 1500 sometimes 1700 at max but when im in this serious mode i keep it at that. I was stuck at being down 85 lbs for a while but luckily i was able to maintain but i know i just never wanted to go back to where i was before.

[@blackedmirror5073]

I do cardio because i feel a nice boost in energy for the rest of my day.

[@ExoticalT369]

Yep! Same! 👏

[@ANTERIORcs]

People are overthinking this. If you're doing some form of cardio, as long as you're not running a marathon after strength training, there is no way you will lose or prevent muscle growth in any way shape or form. I suppose most people aren't running much more than 3-5K on the treadmill for a warmup/cooldown after a lifting session anyways, so just go ahead and do it.

[@xX_dash_Xx]

this is kinda my thinking. Ik that a lot of sources say the "interference effect" is real and I believe them to an extent, but I wonder how much that effect applies to overage bf% and muscular people vs roided out bodybuilders

[@Eustres]

he has a longer much in depth video where it is explained and there are trade offs even if you are beginner.

[@anadavalos3212]

@BigD. look up “RP lifting Vs Cardio”

[@batman-sr2px]

Yeah it's stupid. Lots of jack people do cardio before or after workouts. It doesn't stop gains.

[@MrCmon113]

Depends on how advanced you are. The more muscle you pack on your body, the fewer cardio can you afford.

[@judah1449]

Dr. Mike, you should do a longer video on as I did not understand what you were talking about. Thank you.

[@danielz1666]

😂

[@jonathanmunoz6343]

Makes 2 of us

[@madeleinemetalmusic]

This

[@luiseflugge8054]

Dr. Mike always with the best advice. Thanks to your videos I am really improving and I cut out all of the bs I started with 😊

[@Sentarry]

Allegedly, It may blunt strength, but cardio is a must for a healthy cardiovascular system. You won't be out of breath while weight training either.

[@Average_enjoyerr]

Dr Mike. It’s 40 below out side. Ain’t nobody walking around the block.

[@ExoticalT369]

😂🙃

[@thekillerdevful]

In Canada, we have cold and snow for the biggest part of the year, so driving to the gym to walk on a treadmill is actually pretty common hahah. I also thought it was weird at first.

[@michaelanthony4750]

Coming from the northern US I was thinking the same thing. How lucky it must be to live within walking distance and not have 2 ft of snow between you and the gym.

[@stevesarres7161]

Sounds like good cardio

[@sadonionsneeze4248]

sounds like you burn more calories by walking less distance that way

[@blammela]

@@sadonionsneeze4248 it was -40 to -50 here for two weeks before Xmas. You burn off more than calories if you’re out in those temperatures.

[@auggiecontreras8068]

I think one of the points he's trying to make is that going to the gym is a waste of time for certain exercises. Try sitting down and standing back up 1,000 times while watching your favorite TV show. Beats driving in 3' of snow and you're getting two things done at once 🤷‍♂️

[@XXLRebel]

Ideally, but most people don't even want to workout more than 3 times a week, let alone space their cardio out from weight training and have double the amount of training sessions

[@iliketoast-q9b]

Most people don't need to work out more than 3 times a week and that's alreay plenty if you do it properly. You grow muscles during recovery, not in the gym. Also why would you need to double the amount of training sessions? What are we training for here, a strongman triathlon?

[@Kniraven]

@RennaisancePeriodization could you elaborate more on this? Are there exceptions? Am I wasting my time? I spend 20 minutes both before and after resistance training on the treadmill, 5-6 days a week. I regularly increase my speed and incline. Starting at 356 lbs last year, I’m down to 314 today with 4 lbs increased muscle mass. I’ve doubled my max weight on every lift. My job and hobbies are sedentary (desk job) and this cardio is where I get my steps in.

[@seandoesketo5]

I tend to do my cardio first, then weight training. I’ll run 2-4 miles on the treadmill at about 8-10 minutes a mile, then I hit the weights and do weights for another 20-30/35 minutes mainly working my chest and arms, then hit the sauna for 17-22 minutes (some sauna days are worse than others)

[@Ryan_DeWitt]

I get it, but I still continue my cardio for 30 minutes after my weights in the morning. It is low intensity with an average walk speed up an incline. I also do another 20 minute walk later in the day. Works best with my time schedule and with the low intensity I do, I am not overly concerned with any possible .1% less muscle. I do fully understand your point though and shake my head when I see skinny guys weight train and then they go all out very high intensity on cardio. Makes no sense to me.

[@Ryan_DeWitt]

@@_baller Last I checked most sports players aren't going for maximum muscle mass as that is not their primary goal.

[@iliketoast-q9b]

@@_baller What liquidcxxx said and also professional athletes that need a lot of muscle mass are often on the juice. If you want to combine cardio and strength training in the same day you should do low-intensity cardio a few hours before or after your strength-training. If you're doing high intensity sprints shortly before or after a proper workout you're asking for trouble.

[@Ryan_DeWitt]

@@_baller Really? Look at my profile and tell me that again. I am sure they are all benching over 600lbs raw as well.

[@iliketoast-q9b]

@@_baller And?

[@iliketoast-q9b]

@@_baller Dr. Mike's advice is for the general population i.e. natties.

[@troyshea3303]

Just depends on your goals, cardio before weight training is a great warm up and gets the blood flowing. If you'd like be as lean, agile and as strong as you possibly can then cardio is a must!

[@ErickGTRZ]

i dont understand all the people saying that doing cardio before lifting weights will sap all of your energy and make you put less effort into lifting, which i think is ridiculous. I would run 1-2KM on the treadmill first thing, rest for 5 minutes or so and drink fluids and stuff on that small downtime, then hit the weights immediately after. It got my blood pumping and was a good warm up for my body. I guess everyone's different, but i never had a problem doing cardio before lifting

[@x-techgaming]

Cardio = increased lifespan. Dr. Peter Attia.

[@ExoticalT369]

Exactly! ⏳👏

[@bouncecentral230]

Head gains looking sick Mike

[@michaelschroeder1559]

I love dr mikes seething rage at cardio

[@REALVINERGY]

This would make perfect sense if I would go for a crazy run on a treadmill or spend 45 min on a stationairy bike after already having done an hour of weightlifting, but I can't imagine working up a light sweat on a machine is going to hurt gains that much, right? I already need to spend +/- 20min biking to my gym, what am I gonna do to get home if "cardio" after weightlifting is bad? Teleport? lol

[@supimsatan]

I have been riding my bike to the gym and back with a total of 40+ mins for over 16 years. Still made alot of gains.

[@JayInDaKuetterz]

There’s literally a study saying cardio doesn’t kill gains.

[@Electric_]

Cardio is important for heart health. You’ll get way different and typically negative readings when you check your blood and blood pressure if you don’t do cardio. I used to be a 0 cardio guy, but got much more into it in my 30’s.

[@iliketoast-q9b]

Strength training also trains the heart, though in a different way to cardio. If you walk a few thousand steps per day you should be fine, that's actually cardio believe it or not. Going for regular walks is actually super healthy, both for the body and your mind.

[@Electric_]

@@iliketoast-q9b these are all very good, but it does not train VO2 max very much. If all you do is strength train and walk that’s well and good, but it’s better if you add in more difficult cardio such as running, biking, sprints, etc

[@iliketoast-q9b]

@@Electric_ Training for VO2 max and hypertrophy is difficult to get right and not ideal for either. Our bodies need time to recover and when you're lifting heavy AND training for a high VO2 max...boy that's a lot of workload to recover from. If health is your primary goal you don't need to train for stamina to stay healthy and a few thousand steps each is plenty. Especially if you're more after hypertrophy and strength. Same goes the other way around, moderate strength training is all you need for your health and might even be counterproductive for some sports.

[@proddreamatnight]

Andy Galpin talked about this with Andrew Huberman, that pro runners always benefited from adding weightlifting but pro weightlifters left something on the table by incorporating hard cardio work

[@olegnovitski6987]

amateur runners can definitely have non-running related benefits from weightlifting but pro runners will definitely lose speed from doing heavy weightlifting even if they don't add body weight. I have been combining running and lifting for the last 7 years and I can definitely say that lifting has affected my running much more negatively than vice versa. I can squat almost the same weight after a half-marathon a day before, but running a fast half-marathon after legs day is more problematic.

[@nattyfatty413]

Yeah but people leave out the "hard" qualifier, or make the assertion with the implicit generalization that ANY cardio WHATSOEVER is gonna hamper gains and that's just not the case

[@LightForceChiro]

Dr. Mike, what is the impact of doing a 'light' amount of cardio after weight training? Like running a mile in like 10sih minutes? I have always found it useful for overall health. Does that small amount of running while tired from lifting help or hurt muscle growth, or is it just a wash with a small benefit to overall health?

[@seanheisey8645]

Would 10 minutes of cardio post workout still have a negative effect on building muscle? I really love starting with 10 min cardio to warm up and ending with 10 to chill out. Mentally it’s great and 20m cardio per day x5 days keeps my body fat about where I want it.

[@skinlikewinter2001]

I feel like this isn't applicable except for those top percenters

[@HerculesFit]

Agreed. Doing some cardio after weight training isn't going to kill your gains 💪

[@soonahero]

@@HerculesFit I mean, it is

[@LVIII_LXI_XC_XC]

It should be elaborated that multiple factors play into this such as bf%, supplementation, the intensity & overall time of you being in a catabolic state for & multitude of other factors especially if you're absolute beginner and you gain muscle by looking at a dumbbell. It's unlikely that you're going to regress in your gains if you're keeping track of your progress and making sure to progress in your lifts and not going absolutely insane running 2 hours on an incline treadmill on a daily basis. but the most important takeaway from my approach to this topic is to keep track of your progress, try new things if they work better and adjust things according to your goals and i have my full trust in you reaching your goals.

[@soonahero]

@@LVIII_LXI_XC_XC that’d be why you’re small

[@CarlosRomeroFilosofia]

​@@soonahero that'd be why you can't walk around the block without hyperventilating 😂

[@meatwad4343]

What i do is take a scoop of whey with me , lift weights, drink 30g whey protein and do my half hour of cardio. I feel like that's good enough for any muscle loss concerns. It's not practical for 99% of us to go to the gym twice a day or space it apart. Better to do the cardio when you can instead of not at all

[@daanothoff]

Driving in a car to the gym just to do cardio always cracks me up.

[@timdrake4951]

You must not live where it’s over 103 degrees most of year.

[@ToyotaMotorola]

I can understand a few reasons. The first is if you're a woman. I can understand why many women would be uncomfortable being outside alone. The second is heat and humidity. The heat is BAD in the equatorial regions of earth, almost year round. It is better to make it easier on yourself to do cardio; if it is too uncomfortable then you may avoid doing it altogether

[@vlada]

Rained all day today. Didnt feel like doing weights because still sore. But still did 1hr cardio and some stretching, abs, hyperextensions instead sitting around watching TV.

[@daanothoff]

@@vlada Aw. It rained. Yeah. Completely impossible to go outside then.

[@sierrafoothillphotography]

In my rural area I would most likely be hit by a car if I walked/ran to the gym.

[@top_angels]

Thank you for sharing this! ❤❤❤

[@Look-at-yourself87]

This dude seems really cool. Also very knowledgeable about fitness. I really like his chillness and straight to the point talk. He’s not like a lot of other meat heads. Keep up the good work my friend

[@pradyumnacalisa3770]

I have two questions. Is this more so a problem only for advanced weight trainees? Would the "blunting effect" be negligible with low intensity and low impact cardio such as walking or swimming?

[@tutorial3dstyle]

The blunting effect is BS this guy is full of it, do your CARDIO it will actually help you build muscle as a whole faster due to better circulation, stronger heart and many more benefits.

[@beangate]

1. I would imagine so... This is a 1% of 1% idea. "Ideal" is often not really ideal. 2. Also probably... One of the blunting effects he may be mentioning is the idea of reducing the inflammation local to the muscle using a cardio machine (i.e. air bike after squats)

[@nattyfatty413]

The likelihood of you doing enough cardio to effect your muscle gain is basically 0 Most people aren't doing enough

[@colab-r8]

Cardio is not just for fat loss. There are many health benefits of cardio. The benefit of using some cardio machines is the minimal impact to joints. Some of us don't have the luxury of having two sessions a day. These sound bites are suited for pure bodybuilders and for those who only look at training from a narrow perspective.

[@iliketoast-q9b]

He's not talking about two sessions per day, one for cardio and one for hypertrophy, but rather to do cardio on seperate days entirely. One competes fpr recources with the other if you actually train hard in both, especially on the same day.

[@vlada]

The elliptical is amazing for my knees.

[@jordanhartless6096]

I just started getting into weight training. I was running long distance before. Should I keep up with cardio? How long should I wait after lifting to do cardio?

[@cassykissess]

Omg this is so helpful bc I’ve seen so many videos lately saying to do cardio after weight training to lose weight and tone up

[@joe7665]

I run a mile, do 3-4 sets of 2-3 muscle groups then run a mile then do 3-4 sets of 2-3 more muscle groups. It gives me a break and pushes blood around the body. Then at night I go run another 2-3 miles.

[@panizzutti]

chicken lol

[@dr.psycho5606]

BS

[@joe7665]

@@dr.psycho5606 nope

[@nassimessayli8845]

Sure random person , I’m sure you do😮

[@nicolumens3311]

Cardio is more important than being massive. I gain muscle easily naturally.. 30 mins of cardio a day keeps me able to do if that makes sense. If I stop doing cardio within weeks I'll start slacking on laundry, house upkeep etc. The heart needs that stress to stay motivated.

[@experiencinglifeisthepurpose]

That’s an interesting point that you are bringing up. Ever since I integrated Zone 2 cardio training into my training routine I also feel better. Every month my average resting heart rate is improving and my heart rate variability went completely through the roof. I feel better but I also feel more motivated. It really rings true what you said: The heart needs movement to stay motivated!

[@juggles5474]

1000%. The benefits of cardio apply to all of life. It gives you the positive mood and the endurance and the focus to get through anything. It’s a natural antidepressant, and a natural stimulant. I literally can’t function without regular cardio. The benefits of lifting apply to one single aspect of life - looking jacked

[@khoabui1392]

That is really a good point, I feel the same way. If I do not do cardio, I'll feel tired for the rest of the day and not motivated to do anything. 30 minutes light running after weight training is beneficial both to your mental health and heart health.

[@Eudamonic]

You said you gain muscle easily naturally so that means you are genetically gifted. Do you compete in bodybuilding?

[@iliketoast-q9b]

That's called noobgains. If cardio is your thing, that's great. But please realize that the heart also gets stressed during a porper workout at the gym as well. You can't squat 400+ pounds with a weak heart. And don't forget to recover, that's when you actually grow and improve. A constantly stressed heart is not going to last...

[@bebits3173]

I do core, joints, and cardio in the AM around 530AM then I do weightlifting at 4PM. It works wonders to separate them. A proper schedule with a proper body recomp diet is the best way to build muscle and lose fat if that’s your goal.

[@rockyevans1584]

What do you do for joints? Smokin one before the cardio? Recomp is fine if youre already above 20 or 25 %bf, but the best way to build muscle or lose fat is to focus on one at a time. If youre in this for the long term there's no reason to try and stay super lean while trying ro build

[@jordanedwards9681]

Series question. I am about 190 and pretty lean with what I consider great genetics. I have incorporated cardio more now that I am not in college and running everyday for lacrosse. I still go hard in the gym and usually sauna for 15 minutes after weight training. Objectively based off what he said, when is the most OPTIMAL time to get cardio in? I have been doing it after but weight training before the sauna but was not aware of what he is informing us about.

[@petertwiss356]

Can you do a full episode on this? Or is this a clip from a full video? Thx

[@ToxicChaos115]

I find that more often than not I don't have/want to have the time to split my sessions. How I try to offset this is that I get a minimum of 10k steps a day several hours after my workout. On my cardio days (boxing) I will do a moderately intense ab workout with machines. It's worked for me so far but it won't be optimal for getting me ripped that's for sure.

[@gavinscottroyce]

I just like it for 10 minutes to relax because of the stress from weight training

[@abhisheksathe123]

Yes i do it for few minutes as well like a cooldown

[@justvibing2497]

You can do cardio after working out, don't overthink it. His speaking non sense here

[@DarthNoshitam]

The catabolic window 🤣

[@Musicjenni]

Good to know! Thank you!

[@banditkarim2577]

I am a runner. I like running. I am incorporating more and more strength training. Basically 2 heavy strength and 1 moderate is what I am targeting. This reduces before a race. Do you have any suggestions for people like me?

[@TanyaDee]

People who think it's dumb to drive to the gym annoy me. YOU are welcome to walk when it's below zero, I am not that stupid.

[@aldorodriguez7310]

For me it’s almost around the corner.Thankfully. It helps my consistency.

[@Jon-pn1sw]

What's stupid about that?

[@thersten]

Your Imagination: below zero. Reality: mildly chilly 45 degrees.

[@erv.7663]

@@thersten You obviously didnt live in the Midwest/North this January. In KC It was single to negative for a week straight. Then Single to 20 most of the month

[@TanyaDee]

@@thersten I live in MInnesota, we are BELOW ZERO on the regular but you just wanted to spout off and make someone feel dumb. Good thing, the dumb one isn't me.

[@LILJROD90]

Cardio first thing in the morning for me. Then strength training about 10 or 11 hours later after work.

[@iliketoast-q9b]

Better to do cardio on one day and strength training on another. Are you doing sports specific training or just exercising as a hobby?

[@JesseTheBuss]

That’s what I do also.

[@LILJROD90]

@@iliketoast-q9b no. No it’s not. Lol it may be better to strength train in most cases but doing it On different days?no dude.. sorry guy idk where you get your information from but just no….

[@iliketoast-q9b]

@@LILJROD90 Also you didn't answer my question and what kind of cardio are you doing in the morning (low-, moderate- or high-intensity)?

[@LILJROD90]

@@iliketoast-q9b I finished the video and am still waiting for the point that Dr Mike said you should do cardio on separate days. All things in he said about cardio were true for the most part but he surprisingly missed the part about how great cardio is for your heart! But: 1: my cardio fits my schedule. I love getting up and starting my day with a ride on my peloton. I don’t have to leave my home I just go in the next room and boom. I’m there (plus I have a garage gym so I never have to leave home to train) 2: I don’t feel depleted or or Overly fatigued throughout the day. I do have a mostly desk job but I come home and get lots of stuff done and am useful around my house. My cardio doesn’t make me a lazy ass hole. 3: even with all I do at home I’m right at the Moderate-high activity baseline (10,000 steps). So cardio is necessary FOR ME. Bottom line like Dr Mike said several times if it works for you and you enjoy it then by all means keep doing it. Not once did he say you have to do it on separate days as weight training. I absolutely freaking love it and it helps me reach and stay at my goals. And I feel amazing. I sleep like a baby. I have energy all day and it just kicks stars my day. And my heart is HEALTHY. Which again I was surprised he neglected to mention allllll the health benefits that do come from doing cardio. *takes deep breath* I don’t know why I felt the need to explain myself to some stranger on the internet. We’re all here to get healthy and live life to its full capacity! Do what you do bother and I’ll keep doing what I do! God Bless!!! 😃

[@Horus-Lupercal]

I do cardio after weights, because the weights are more important to me.

[@steveazusa]

Cardio burns you out faster so it's better to do it after

[@EA-ps4wc]

Exactly. Do what you care about first. Most of us don't have time to workout and shower twice

[@lukemartin1001]

I think this overlooks how good cardio is good and necessary for overall health that has its own tremendous benefits

[@10istheperfectnumber]

I do cardio after weight training for military fitness not fat loss. Am I stunting my gains by doing this? Do I need to separate it completely?

[@RoidfreeSenior]

I thought some cardio after weight training helps you recover, as long as it's not over-done

[@wiikends]

If it's slow & steady for a few min

[@nattyfatty413]

Unless you're doing a marathon after each training session, you're not gonna lose muscle doing cardio

[@brennand933]

It helps you recover by slightly blunting the adaptation process from the lifting session. So yes you recover faster, but you also get a little bit less gains than you otherwise would’ve. It’s kinda like icing or taking an anti-inflammatory after lifting, sure it helps you recover, but you’re reaping less adaptations in the process.

[@aguy3082]

the loss in muscle has more to do with cardio during a cut and the effects of low intensity cardio are much less significant than high intensity cardio, so a moderate amount of light cardio after training can be great on a bulk.

[@martinf.2457]

​@@aguy3082take AAS enough to blunt muscle loss. Problem solved 💁‍♂️

[@spencerschubert5001]

I’m losing weight right now, halfway through losing 8 lbs in 6 weeks. I do 20 min of light biking after lifting each day. It seems to be working just fine for me. In fact, none of my lifts have gone down and most have been able to add a rep or weight to almost everything over 3 weeks, despite being an intermediate. I’m between 16-18% body fat, maybe it wouldn’t work so well if I was shredded

[@brianforrester9670]

20 minutes of light cardio after weights isn't a problem. I do the same, but I walk at an incline on the treadmill for 15 - 20.

[@Against_Gravity]

Solution: strength training 3 times a week, cardio 3 times a week (different days), rest on Sundays

[@theunicornbay4286]

Who tf wants to spend time to workout everyday

[@mclovin8485]

@@theunicornbay4286I do

[@marinamiramontes7240]

A 20 minute session is all you need.

[@imnotfromlaimfrominglewood3011]

Facts 💯

[@kgoaomametja117]

I usually do weights but now I’m mostly focused on cardio to improve my stamina and endurance. I also swim in the ocean against waves and body board and go in the occasional hike. For stamina and endurance do you think I’m doing the right things? What else could I do that’s fun and light that can help with this. Love your videos. Much love from South Africa 🇿🇦 ❤

[@robertmuro6605]

Loveeee cardio before lifting… hate cardio after lifting

[@EmperorBeastKaido]

Same. Low getting that blood flowing before a lift. Makes me feel alive.

[@ltjplanet]

@robertmuro6605 @EmperorBeastKaido I thought I was the only one, a nice 25-35 minute cardio routine before the lift gets the blood flowing

[@lukeh2440]

Definition of bro science right there lol

[@Charlie-xs9kb]

I warm up with 15 mins of cardio before lifting, and do another 15 mins of stairs after.

[@roti1873]

Is it suboptimal or detrimental to do your walking directly after resistance training? Example: leg day at the gym then 30 minutes brisk walking on the treadmill

[@nobodysprophet1435]

Does the same apply to cardio before weight training? I am a beginner at 44, I walk about 3 miles in the morning and do my weight training after. Should I be putting more time in between them?

[@Jaymann420]

The thing I hate most about post workout cardio is that I completely lose my pump and just feel terrible. Just wake up do it fasted and train later or at least 3 or so hours later.

[@edd943]

I guess depends of the cardio. Also the pump would go away regardless. I prefer to do 15-20min of high intensity run on fast walk on an max incline. Personally I fell like its adding to my pump. The problem is long lasting cardio which is bad for muscle/strength gain, but I do believe 10-20min explosive cardio is adding to the progress.

[@LukeLane1984]

Just go for a 30 minute walk at a decent pace right after dinner (or any other meal) 5-7 times a week. It's just as effective as 20 minutes on the elliptical a few times a week, plus you get some fresh air. Also, no gym thots doing stiff legged deadlifts 3 feet in front of you in booty shorts while filming themselves trying to catch you glancing at them for 0.36 seconds and then calling you a creep and posting it on social media.

[@ssonicdeafmonkey]

That escalated quickly 😅

[@RealAndyOriginal]

@@ssonicdeafmonkey😂😂

[@tonyadams8812]

'Just go for a 30 minute walk at a decent pace' ' It's just as effective as 20 minutes on the elliptical a few times a week' Have you ever trained super hard on an elliptical for 20 minutes? Because if you have you will know full well that it is far more intense than walking at 'a decent pace for 20 mins"

[@mikeboosh8776]

That second paragraph sounded a bit too specific...

[@firstnamelastname9955]

How close to an intense lifting session (low reps, pushing to technical failure) can someone perform cardio who has been lifting seriously for about 18 months? When I first started taking fitness seriously, i was focused on recomping and was running 4 miles in the morning everydsy before work (5 times a week) and lifting 3-4 times a week. I saw tremendous progress, but I am aware that newbie gains will essentially offset the cardio interference effect. I've hesrd that cardio interference is more pronounced for advanced users with years of training experience. So how about someone in my situation? If I go on a run at 7am and then lift at 7pm the same day, is there any potential net loss in projected gains? Should I not run the next day? For a while I was only doing brisk walks with a weighted vest multiple times a day, but I enjoy running so much that I really don't want to remove it from my routine.

[@Happyherm2468]

How far apart, Dr. Mike? Weight train in the morning, hike in the afternoon? Or do them on separate days? I don’t want to blunt my weight training results.

[@danielserna3629]

Is there a minimum amount of time between ur weight training and cardio you should wait? Like, can I weight train, then go eat something ( taking an hour let’s say ), and come back and hit the stair master for 30 minutes after? Or should there be more separation like hit cardio in the morning and wait till night time to weight train?

[@juliaven3921]

I would like to ask your opinion of Meredith Sirk's programs of weightloss

[@IamTonyification]

I do cardio (bike) for about 30 mins to warm up for the workout. I do things like 60/30’s on it too. Is this going to be detrimental to me? Should I have cardio days instead of before the workout?

[@nicholasdonin1465]

Also, Cardio after lifting resets your energy creation from anaerobic to aerobic, which then effects EPOC. EPOC lasts hours n hours after anaerobic training, and an hour or 2 at best after aerobic. Which in the long term, can effect weight loss. Maximizing calories burn thru EPOC over months n months can lead to those extra few lbs of fat lost.

[@giuseppegullo6267]

Disabled veteran, I could use your help. Love your videos.

[@shangobunni5]

Is it better to do cardio first and then lift weights? Can I do them during the same workout session?

[@andrewj6231]

Dr Mike can you do some videos using your insights on Brazilian Jiu Jitsu.

[@smiles564]

I love this guy's info

[@alexkohr]

I'm sure you're correct Dr. Mike. I did a mile 6min eventually sub 6min (starting from sub 8 min) for a warm everyday then worked in 1/4mile 8mph pace between my 8 rep failure sets (3per exercise) of 4 compound exercises per muscle group and hit new PRs after 15 years of weight training and regular cardio. I'm definitel not the fastest not the strongest, but I'm just stating you can still do pull ups with 133% your body weight and 150% body weight dips and still make impressive statistical gains in less than a year. I have always taken training seriously and diet did not change drastically. I also do not take creatine or other supplements or growth aids. food for thought?

[@Chmb99]

Thank you brother👆

[@Grubbaboi]

would cardio in the morning and weight training in the evening be good? or would it fuck up muscle growth or be overtraining?

[@jeanclaudescandale]

... I go to the gym everyday first thing in the morning to do 15mn or more of cardio training because I want to train ... my cardiovascular system and feel good for the rest day! How is weight lifting going to achieve that ? What is more important should you want to get healthy, weight lifting or cardio ?

[@liverpoolfcx7]

If I am an athlete and not overly concerned with muscle size am I still hurting my progress by doing weight training and cardio/running in the same session?

[@ianthomasson257]

Can you explain how you achieve hypertrophy of the muscles on the top of your skull?

[@joechapman9518]

I do a 15 min warm up in the bike before hypertrophy to warm up to avoid injury. Is that ok? Will I still build muscle? I’m 41 yo

[@KudaFamily]

When you say do them very far apart can you do cardio in the evening if you lifted in the morning or do you mean different days?

[@finnwinn1438]

How'd you get those muscles on your head?