Cardio for Better Gains? | Educational Video | Biolayne

[@nathanvanderpool1175]

I think it's very interesting that no one in the bodybuilding/fitness community seems to mention that cardio is very beneficial for overall health and protective of many diseases. Even if it has no benefit, or ever a slight detriment, to hypertrophy or strength, I would argue that everyone should still do some form of cardio for long term health outcomes.

[@fitness403]

Jay cutter did he actually talks about it since he used to do it in the AM. But you are right. Most of the trainers don't even mention it.

[@johnk6757]

I see people talk about that all the time, especially those doing steroids haha

[@bogdanpopa268]

Coach Greg (Greg Doucette) talks about the health and benefits of cardio, he recomands 150 minutes of cardio per week. He and this channel are my favorite source of information.

[@doraafelfedezoofisol]

​@@phx2pdx582It's like when an obese pwrson tells u that diet coke is better than regular

[@RR-1977]

They’re scared of it. 😆

[@Lulumajorca]

I can’t speak to increased gains but adding a few 30 min LISS cardio sessions after my strength training sessions during the week have made a huge difference for me in terms of appetite regulation and overall well being. Steadily losing weight without having to count calories is also a major plus. Currently loving the elliptical and walking on the treadmill at an incline.

[@C0d0ps]

Using anything between 10% to 20% incline is a perfect way to burn some calories and lose weight. I am doing the same, although I am going to incorporate some stationary bicycle as well.

[@maeishoj]

That’s funny because I am never hungry after weights in the early am in a fasted state. And typically only have coffee til lunch. But if I do fasted cardio I’m absolutely hungry after that (loss in both cases)

[@buttsexandbananapeels]

I love elliptical because it’s easy to set a target heart rate (and get to it rapidly) and just zone out to get it done.

[@kingcreed348]

​@@maeishojyeah I'm never hungry after lifting. I usually have to wait an hour for my stomach to settle because I go so hard lifting. So I'll eat an hour before, carbs immediately before usually some glycerol since i can mix it with water or pwo. Then wait about an hour, get my hydrolyzed whey in, and then a half hour after that I'll actually eat a meal.

[@robertthompson5501]

Agree. Swimming for me. Can't stand to much elliptical, boring for cardio Queen. Swimming so much variety and skill based. On any case concurrent training works for me. Oldest OG under the barbell. 🏋🏻

[@ddavidjeremy]

I'm gonna cardio one limb at a time now. Thanks Layne.

[@Morpheah]

Gotta mix it up! Confuse the valves! Novelty gains! Manifest destiny!

[@carastone3473]

I love both strength training and cardio. I do cardio in the very early morning. I run, walk, do standard plyometrics (jump training), and also MMA/Boxing workouts. I vary the intensity from LISS to HIIT. Love it all. My cardio helps me create a calorie deficit. I strength train in the afternoon after work, For strength, I use body weight, DB/KB, and other weighted equipment to keep it varied and fun. 2-a-days Mon-Thurs, and Sat. Friday is a rest day and Sunday mornings I just run, walk, and do an extended full-body stretch routine.

[@StrongerThanBigfoot]

Agreed!!!! I love cardio just as much as I love lifting. My favorite cardio is hitting the bag followed by jump rope or running. Combat sports especially sparring is the best cardio in my opinion. I like to mix up the intensity though

[@okiokabe5974]

I started doing 10 min of incline walking before strength training and 20 min incline walking on my off days. I feel like it has helped with my lifting because I'm not as winded as I was before when hitting legs or any other major lifts. I'm usually sedentary due to my desk job, but I do enjoy lifting 3 times a week.

[@Ryan_DeWitt]

Thanks for posting this. One of those daunting questions with still no precise answer. Especially good point about these more or less being "newbie gains" vs an experienced lifter. That in theory could make a significant difference.

[@DixieNormas16]

Love your app and workout plans

[@mikecar52]

waffle until 6:46 alternate days or separate days or weights first then cardio if heavy

[@James1-5NLT]

Am i on a different planet? Let me explain this as simply as possible as a man who has been Bodybuilding for over 30 years. Cardio is very beneficial to Bodybuilders to fine tune your body, If you have a little to much bulk this cardio is what will help you get it down along with dieting, Not only that, It is also beneficial for raising your mitochondria which in turn gives you the ability to pack on more muscle, Lets not forget it also helps flush the toxins out of your body and keeps your arteries nice and open so you don’t have a heart attack etc, etc, etc. There are to many benefits to doing cardio as a Bodybuilder and i don’t have the time to be here all year long writing about them. If you want to chisel up your gains and strengthen your vital organs then yes it is super beneficial. The stronger you are on the inside the stronger you will be on the outside. Just because you are full of bulging muscles does not mean you are healthy on the inside, Cardio is like Bodybuilding for your inner organs the ones that actually keep you alive. If you are a little bloated but workout super hard and you’re wondering what to do, throw some cardio into your routine, I promise you will see a world of difference.

[@seanmclaughlin7415]

Don’t wait around for research. If doing cardio, do it to the point where you are in a proper aerobic state, not in a anaerobic state. What do I mean by this? Do short burst training, high intensity in short periods. Allow your body to recover its oxygen until bring your heart rate down. Don’t do long distance running so often. This puts your body in a fight or flight state where this can become catabolic. Use this formula for heart rate running 180 - your age = the top end of the range. Take the top end of the range - 10 = bottom end of your range. Ex 180 - 40 = 40 - 10 = 130 So you want to keep your heart rate within this range, more towards the higher end. Then every once in a while do a long run if you want.

[@TheHaiku2]

We know that cardio is good for the heart. The heart is the most important muscle in the body, if it fails so does the rest. Who gives a fuck if doing cardio has a minor impact on your "gains," especially if you're dead? There is a mountain no, a veritable shit ton of evidence that there's a dose dependant response in relation to cardiovascular exercise and health promotion and more is being added to the pile every day. Do your cardio guys, please. At least 30 minutes per day six days per week. That will make you live longer and that amount is going to have a negligible impact on your 'gains.' Heck, do all low impact stuff if need be but do your damn cardio!

[@hudsoncaceres6820]

Sure, but this guys trying to specifically make a scientific acknowledgment for people who do care primarily about their muscle development for whatever reason. Even as someone who agrees with you, I can see how information of that type could be hard to find.

[@joebartles3986]

I think a mountain is more than a shit-ton…

[@not-a-raccoon]

I actually do quite a bit of cardio. But I'm not bodybuilding, I'm going for overall health and fitness. Plus I'm one of those freaks that actually enjoys cardio.

[@not-a-raccoon]

@Kenzie Ripley long bike rides are my jam. My favorite ride is from Saint Paul to Stillwater and back (I'm in Minnesota). Ends up being about 42 miles

[@laurelpowell8536]

I am the same! I truly love cardio and am a bicycle rider for transportation.

[@josephdillon9698]

Yeah i mostly work out legs im doing rows, versaclimber, and walking uphill. I probably do another fifteen or 20 minutes weights mostly deadlifts and squats

[@MAJALIJU]

Great breakdown 3:54

[@devilp84]

I came back to the gym in August. To lose fat, and start looking better I've decided to combine resistance training with cardio. Since then I lost some weight (about 5-6kgs), and build some muscle. I'm still overweight but to be honest, I already like how I look, and how it's going. Some muscle definition is visible. I've started with 5-6 times per week, with standard split P-P-L with 1-2 days off beetwen cycles. At some point I got really tired so now I train 5 times a week, and this is perfect. 10 mins elliptical warmup, 60 mins weightlifting, and 30-60min cardio on an elliptical (3 times 60 mins, and 2 times 30 mins). With this, I'm on the edge with calorie intake/burn. Don't know how I would look like without cardio at the end, but I'm really satisfied with muscle gain, and how my cardiovascular system got better.

[@internetexplorer7204]

How r things going ?

[@not-a-raccoon]

Number 2 checking in FOR THE ALGORITHM

[@BrandonMulrenin]

The question I am curious about that you brought up is sprinters and professional athletes. What I don’t understand is that all the people that say cardio can potentially hinder muscle gain, but these athletes are all shredded and have tons of muscle. Isn’t that evidence enough that cardio does not get in the way of muscle gain in your opinion?

[@josephascencio-parvy7805]

Almost all top athletes use performance enhancing drugs making it hard to reach strong conclusions regarding the general population. PEDs do improve muscle recovery so it is very possible that it makes it much easier to maintain muscle while doing a lot of cardio. Ultimately, you should still do cardio and aim for health and strength but not muscle size.

[@krisvilas767]

Sprinting requires Bursts of power and intense muscle activation and trains the body differently than just running for a distance.

[@Morpheah]

Mike Israetel has a great video about that. Basically, it all depends on specificity; the body has different mechanisms that pertain to different functions, but you only have a certain amount of time and "resources" and those mechanisms constantly compete against one another over the resources. It all boils downs to adaptation and recovery, I suppose. So, the people who say that are correct, but there are infinite different levels and it's much more nuanced than that. For example, you can't qualify for Mr. Olympia and also run a 2-hour marathon, but you could have a physique somewhat close to Layne's and also run a sub-5-hour marathon, if you train long enough. But there's something strange about the way you phrased your comment...if you're merely wondering how they're lean and muscular, it's much simpler than all that :) In any case, as already stated above, PEDs help a lot and in many different ways!

[@jonatanbording1692]

Anecdotely, adding weekly bicycling increased my work capacity in quad-exercises, tremendously

[@rharnevious]

Probably increased mitochondrial density , increasing the powerhouses of your cells 😂😂😂

[@alterego157]

You need cardio for your heart and lungs. Even if there were some marginal negatives for muscle gains, that's certainly a tradeoff worth making. Priorities.

[@flexlikeag]

Thanks again Layne. Happy Holidays!

[@miamidolphinsfan]

Happy Thanksgiving Dr Norton

[@kennethkelly4948]

FTA Happy Thanksgiving Lane Love your stuff bruh!

[@kimdavis7812]

Great video Layne, much appreciated & super useful tips 👍👍

[@CptApplestrudl]

Generally speaking there is strength, which you can train with weights. There's endurance/fitness which you can train with cardio and there's flexibility, which you can train by stretching. That about covers it.

[@creatorbens]

I started MMA and noticed somewhat to my surprise it actually improved my gains if I was to guess prior to this my cardio was failing me before my muscles a lot of the time while training before this. The extra cardio improved my appetite and made me able to push harder in my sessions in the weight room

[@bmp713]

Cardio increases your gains long term because it increases your overall fitness. With increased cardio fitness you can work out much longer and harder with any exercise including weight lifting, which only increases your gains.

[@michaelmalt-cullen4926]

Excellent explanation. Very clear and useful.

[@tpespos]

I just finished reading the first issue of Reps and I’m really enjoying it!

[@patrickwendling6759]

Love your videos and knowledge

[@wread1982]

You make the best videos! 🙌

[@nickybjammin7629]

The muscles I’ve been working on all of them all over my body are stimulated like a mofo when I sprint I feel alive. It Feels really good. And I look pretty good from it , I don’t look perfect but when I work out with weights and just sprinting, all my muscles swell up it feels good my whole body.

[@EmmaHopman]

Exactly, sprinting is such an incredible feeling now that I have the strength from strength training I can move really fast. Flying at 17+ mph is just a different kind of feeling, it's like the world is zipping past faster than you could even look at it.

[@nickybjammin7629]

@@EmmaHopman it’s crazy ain’t it! I feel super human 💪🏼

[@bobbysutton8235]

Thanks Layne

[@Dani-jo9yr]

Finally- Bravo 👏 I’ve been saying this for ages 🙄🙄

[@ParvParashar]

Great video! 👍

[@TheAwakez]

bro, it's legit like 4th time I'm subscribing to this guy, does somebody secretly log in to my youtube account and and unsub from Layne or wtf is going on, seriously!

[@ionutm9534]

Great content

[@Brad-t7e]

Mike at high intensity health referenced a study that cardio before leg training increases the training session.

[@carlosmantilla4018]

We will wait for the latest,contradictory opposing studies to impliment cardio.

[@alexanderwindh4830]

The science and experts seems to change so much I don't know whether their education is useless or their ways of measuring is useless.

[@TheAaronCarroll]

I would love to see something similar to this in reference to Crossfit. Anaerobic threshold, combined with hypertrophy and strength training, leading to absolute genetic phenoms.

[@joshhead9368]

Ive switched to a full body workout one day followed by a running or cucling day the next. I keep a close eye on my calorie intake most of the time and im quite happy with my appearance. Im naturally a bigger muscled guy so i guess im lucky in the regard but i now exercise just for health reasons and i feel great.

[@HumbleDictator]

This is just my own testimony but for about a month I've been doing some LesMills type of HIIT workout classes at my gym and the improvement to my cardio has clearly helped me with my lifting. I'm rerunning my previous meso, so same weights and same RIRs week to week, and I've clearly notice that I was able to squat for more reps (1 more for the same week with the same weight) for fewer mini breaks to catch my breath during each set. This resulted in better quad activation and pump.

[@fletcher9328]

Great Video!

[@BRISTOLKETTLEBELLS]

Not to mention the lowered perceived intensity from lifting weights, once you have a good aerobic base.

[@mrmemphis2055]

Champion layne for the algorithm 💪♥️

[@jesse9497]

I notice a huge difference after years of lifting from adding in 5-10 minutes of walking after 3 of my meals each day..

[@forrestcrabbe]

Happy Thanksgiving 🤘y'all have a badass day🤘🦃🤘

[@nutritionbyelsa]

good info

[@AdamScottfit]

Unbelievable breakdown. Thanks for this Layne!

[@joe1071]

Phil heath and Ronnie Coleman did lots of steady state cardio. Didn’t hurt their gainz. The human outcome model is always best

great video thanks

[@aureliandumitru8382]

For me the most important muscle is the heart. I always make 30 min of stationary bike after every workout! My goal is to have a strong heart and endurance with optimal muscle tone!

[@Magic_beans_]

(26.1 miles later) I should finish watching that Biolayne video.

[@dovefitness]

What are your thoughts on mitochondrial plasticity for improved strength training adaptations? Both the increase of cristae inside the mitochondria & the proliferation of mitochondria, and thereby a better chance to produce ATP? I can not find a specific study that has looked specifically into this topic. Love your content and hope to hear from you 🙂

[@rharnevious]

Mitochondria are considered highly plastic organelles. This plasticity enables the mitochondria to undergo morphological and functional changes in response to cellular demands. 2019 Amir Bahat et al. J Biol Chem.

[@dovefitness]

Thank you for your comment. Knew this. My question was more focused on the carry-over plasticity from endurance training to weight training. Meanwhile I believe I found the answer from Dr. Mike Israetel. Let me just sum up, what he said. Atleast what i remember of it. Will be in a more conventional language than academic. Here goes: The body adapts and make functional changes in response to cellular demands. Therefor in response to strength training, it won't be much of a help to have a higher sum of mitochondria, a high VO2 MAX etc, that you might get from aerobic // endurance training, since it's not needed for the strength training performance. For this reason, the body will just down regulate these variables so they fit the needs.@@rharnevious

[@ИвайлоДимитров-ж4ы]

+1 FTA because Layne rocks

[@DopamineDrop]

Helpful

[@jons78733]

I am a cyclist (road and mountain bike). I also lift weights at least four days a week. I only ride once or twice a week. The odd thing is that even though my “cycling only” friends, many of whom are much younger than me and ride four or five days a week, are no faster or have more endurance than I do on the bike. At least one of my weekly rides is usually a 60 to 75 miler. I do not ride and lift on the same days. I agree with Dr. Layne that it appears, at least for me, this works much better than trying to lift and cycle on the same days. Cycling like this also allows me to not have to watch my calorie intake as closely. 😊 I love me some eating! I am 61 years-old, 5’-9” tall and weigh 160#’s. (The same weight I was when I graduated high school) People often ask me if I am a competitive body builder. As with anything else in this world, everything is different for different people. I just wanted to tell my story and love to read about the health journeys of others. Happy Thanksgiving, everyone!

[@SpoonNinja]

Rock and roll layen

[@kingcreed348]

I usually don't do cardio in the traditional sense. I walk thr whole day at work, so im easily hitting 20k+ steps a day, then go lift after work, so on my rest day if i feel like doing something, ill hop on a bike for a half hour but usually dont because 20k+ steps a day, 5 days a week on top of lifting 6 days a week, i recover fine muscularly , but tired most of the time mentally.

[@CraigDRolle]

We need to provide Layne Security Service protection. Without him, we would be lost and would not be able to call out the B.S. in the fitness community. LOL.

[@QuitterKiller]

all of these studies ignore the fact that the heart can also undergo muscular hypertrophy and the heart is arguably more important than say the bicep

[@christopher_strickland]

What would a moderate cardio look like? Say 20 min jog with HR not getting above 65ish% of max? Just asking for a better understanding of what moderate would be in practice. Like an easy conversational run for less than an hour? Love the educational videos BTW

[@rharnevious]

Some folks peg it to heart rate, however, age and fitness and health are also factors. I personally believe hydration and electrolyte levels also play a factor. Based on the 80/20 concept I first heard about years ago, I believe the aimed for 60/75% MHR for 80% of the time. And this 20% of the time was allowed to sleep towards MHR, whether it be intervals with HIIT or hard anaerobic runs. IIRC for most people most of the time, the 80% pace was near the idea of a so called "conversational pace" I hate cardio personally so I might be misremembering 😅😂

[@rharnevious]

The 80:20 Rule for Intensity this talks about it sportsci.org/2009/ss.htm

[@pedroguerrafitness]

Very well done and explained. Like always Layne 👊

[@skybirdnomad]

3:55 😅😅😅 Lol, one leg gets jacked while the other stays scrawny

[@croxmcjames8038]

Go Layne

[@stephmaister1972]

Here it comes.... Fooooooor theeeeeere algorithm

[@markames6030]

I'd be interested in your opinion if to much long duration cardio has an impact on testosterone levels. Thanks

[@ElPoL4k4N]

I’m just here to say,i can’t wait to see Layne rip Bart Kay a new one…

[@aquamarine99911]

While I like to look good, I'm not obsessed with hypertrophy/gainz. As a boomer, I just want a healthy lifestyle that will get me through the next 30 or 40 years. So I do a range of different types of training. Full body resistance training 2x per week, an hour of Zone 2 training 3x per week, fasted LISS for at least 45 minutes 4 or 5x per week. I'm more lazy about the HIIT training, but I'll try to squeeze it in 2x per week on days when I'm not doing Zone 2 or RT. I might combine my Zone 2 and HIIT sessions, doing the HIIT first. As long as I'm getting my heart rate up, I might as well use it for Zone 2.

[@triman82]

Dr. Norton, wondering if you could shed some light on strength training for endurance athletes (ex: runners). If an athlete's goal is to train for muscle endurance, should they pick a weight that lets them do an exercise for about 20-25 reps with 3-5RIR? I see "strength training for runners" with programming of 30x BW squats... if that has RIR of 50 (similar to crunches) then the only thing I can think of that achieving is burning calories. Surely, that doesn't build strength, right? Could you kindly give an example of what you think a strength training program for runners could be like, please? I would think others are also wondering about this so perhaps a video about this would help others? Thanks in advance

[@music-writinglife1813]

Just did 15 min incline treadmill(fast walk) before my workout, I feel like I had more to give in my workouts... 67yrs old 5'8" 200lbs... the goal 175lbs and look good :) The cardio was a good warm-up But I am going to just do 10-15min before workout...and 15-20min after workout LSS walking

[@karlhungus5554]

✅Comment for algorithm

[@_baller]

I think cardio in terms of “gains” helps the inter set recovery, and allows you to lift heavier etc, but otherwise I think it’s mostly for health and VO2

[@akosborsody]

This swiping video transition is very annoying. The vid itself is on the high lvl as always. Thanks sir.

[@NoGattsuNoGlory]

I want to see a 2 part study. One with 2 groups, 1 group does cardio conditioning then transition into weight training. The other group does no cardio and do just weight training at the same time as the other group and see the changes in gain or some combination of the 2 mentioned

[@GatherYeRosebudsWhileYeMay]

I don’t know the science behind it is but when I do cardio all I know is my arms legs and stomach all feel and *look* better. If I do it too much I do notice I feel overtrained much quicker. So I just have to find a sweet spot 2-3 times a week doing 4km is good enough for me.

[@scottyg5403]

For the algorithm!

[@EDWARDTHEEAUTHOR]

I never seen the bodybuilders do cardio and here I am doing hella cardio playing basketball for hours a day and strength training and still not building muscle only strength so I’m changing up my approach 🤦🏽

[@akash_goel]

Why not just run a little in the morning, and work out in the evening?

[@humbertoventura1344]

thats not Dorian Yates opinion and he was Mister Olympia several times.

[@brianlinderson2454]

Layne, have you read into the recent (invitro or on mice) study on Lemon myrtle activating satellite cells for muscle hypertrophy?

[@_baller]

Bare minimum people should do a full body lifting session where there’s only 30 second breaks between sets

[@kevinlopes548]

Since cardio is good for capilarization, therefore is it not good for recovery as well. More blood flow means more everything

[@uhsemehicieronlas3]

da good stuff

[@SuperDodoe]

What about exercising the most important muscle of the body?

[@CharletteGabbett]

Thanks for the breakdown! I need some advice: My OKX wallet holds some USDT, and I have the seed phrase. (behave today finger ski upon boy assault summer exhaust beauty stereo over). Could you explain how to move them to Binance?

[@mohammedashif4765]

Hey someone is running and burn 400 calories and the same guy walking and burning 400 calories which of it burns more fat?

[@chadgregory7862]

I would consider your recommendations, but I’m currently trying to confuse my muscles with randomized surprise workouts

[@Michaah]

I incorporate a short 15 min hiit 3 times a week since i fail at 9 squats, cuz my endurance seems to lack. i hope some cardio helps with that

[@sajoco11]

Thanks for the literature breakdown Layne! I'm intrigued by the idea of the benefits of capillarization. Question. I presume exercise-induced capillarization is localized, so the benefits of most cardio modalities would only benefit the lower body muscle "gains". Would that be correct?

[@Some_Guy_87]

Couldn't the mental aspect have an effect on this as well? e.g. someone doing cardio on top of the strength training being "mentally tougher" so that they approach the strength training with more energy or squeeze out that one extra rep.

[@jondel3304]

What is the minimum amount of cardio to promote healthy levels of blood-lipids, blood-sugar, & blood-pressure?

[@Huldru]

For the WOD

[@rickycarfan54]

when you say about the fact that the specific activity of jogging could interfere with muscle gains you are referring just to leg’s muscle or also upper body muscles?

[@mybigboogerable]

Fta fta 💯💪✌️😃🔝

[@NoticiasCorinthiansFiel]

nice

[@tristan10880]

I’m just tryna figure out if I can play basketball today lol

[@kyleblackburn9058]

Dave Tate and his “recovery” workouts has entered the chat

[@pearlharbor8065]

Cardio has helped my heart rate recovery when doing heavy or long sets.

[@ryandeffley7652]

For official "cardio" I personally love max incline treadmill walking. If you do 3-3.5mph at 15% and don't hold on, you burn a TON of cals. It's also a great hybrid because you get your HR as high as you would on a hard run so you build vo2 max. But it's also very low inpact and aids recovery. So it's way less taxing on the body/CNS. Doing 20-30 min 3x per week after lifting is great. Finally regular brisk outdoor walking on a daily basis is really amazing for NEAT and overall health. If you average 10-15K steps daily on top of official exercise you're doing awesome!

[@TheFloozi]

But both legs are connected to the same cardiovascular system?

[@andrewgenic1645]

Are there studies on systemic vs local signaling for muscle hypertrophy? Sort of thinking about how many of us were told having a bigger squat (for example) leads to bigger biceps. And furthermore wondering that if systemic signaling plays a significant role in muscle hypertrophy - how is that effect accounted for in these single-limb studies?