Does Cardio KILL your Gains? | Strength & Cardio

Hey guys, Sebastian Oreb here, also known as the Australian Strength Coach. Today, we're diving into a hot topic in the fitness world: "Does cardio interfere with strength gains?" Growing up, I was always told that cardio could be detrimental to your strength development. But times have changed, and so has our understanding of the benefits of cardio for overall health.
Let's clear things up. The interference effect, which suggests that cardio and strength training can't coexist without one hampering the other, is now largely considered a myth. However, there's a nuanced reality to this. The more you try to excel at multiple fitness goals simultaneously, the harder it becomes to master any single one. This is where periodization comes into play.
In periodization, we focus on different training phases, such as building endurance, hypertrophy, strength, and power, one at a time. This approach allows athletes to peak in one area without spreading themselves too thin. For example, I often integrate cardio during my off-season to maintain general fitness and health. However, as I get closer to a strength competition, I scale back on cardio to ensure my peak performance in lifting.
I personally enjoy boxing as my form of cardio. It's not just about staying fit; it's also about self-defense. I believe every man should know how to defend themselves. For me, boxing keeps me engaged and motivated, unlike jogging, which I find tedious.
Ultimately, you can incorporate cardio into your routine without sacrificing your strength gains. The key is to balance and time your training phases appropriately. Focus on health and longevity, and remember that the best cardio for you is the one you enjoy and can consistently commit to.
Stay strong, stay healthy, and let's keep smashing those goals together!

[@krzysztof-michalak]

You're a great teacher and your content is always super engaging, even if it's just training footage. Keep it coming

[@AustralianStrengthCoach]

Thanks man, glad you like it 🙌

[@JFatGlentract]

Tom Stoltman added running into his prep for Worlds this year. If he can do it and win Worlds, it can’t be too bad!

[@sunnybeans1236]

The problem is that Tom Stoltman is an entirely different being with different life style, different body composition etc. His training program has been specifically designed for him because everbody reacts differently to training. Since Tom Stoltman is worlds strongest man with lot of body fat and muscle tissue his training has been specially designed just for him. In other words what he does and how he achieve his results works for him and maybe wouldn't work for you.

[@RobinMuirhead]

Try it if it suits you and you can periodise it well, go for it.

[@adamk2538]

I’d have to agree, it’s a great fun way to keep fit 👌

[@RBC0405]

If you was going to strength train only twice a week, how would you train? And would you add any extra cardio?

[@chrishayes5755]

your cardio for fighting will go through the roof if you do nothing but nose breathe. mouth breathing will tire you 10x faster.

[@AustralianStrengthCoach]

I’ve broken my nose 3 times so unfortunately I’ll need surgery if I want to breath better 🤷🏻‍♂️

[@chrishayes5755]

@@AustralianStrengthCoach damn, I feel your pain on that one. my nose is in pretty bad shape too and I was mouth breathing for years. I have nasal polyps and deviated septum but I'm able to nose breathe all the time now thanks to buteyko and oxygen advantage. you might want to give the "buteyko unblocking the nose" exercise a try, its all free on youtube. they say that if you can unblock and breathe out of your nose for 1 minute then you can train and improve to the point of 24/7 nose breathing.

[@kawikaparedes6814]

First

[@but1z]

No.

[@Jack-yi6sp]

this is not where I expected to see you after not hearing your name since 2018

[@daebreaker6212]

Boxing is a great sport. If you ever wondered how 3 minutes jump in the ring and have a spar

[@tomm7232]

You weren't lying haha, love the consistent content!

[@denistuariki7671]

Great video. Cheers for the wisdom bra

[@mikemoore2791]

I do what I call The Medley. It consists of a trap bar farmers carry followed by a short jog to sled pull using a thick rope followed by a sled push. One rep. I do ten with rest between each. I use 100+kg on each. I'm 52.