Does Cardio After Lifting Kill Your Gains?

00:25:20
https://www.youtube.com/watch?v=d2VHCEj7EmI

الملخص

TLDRI denna video diskuterar Dr. Mike hur aerob träning, som konditionsträning, kan påverka muskeltillväxt när det görs efter styrketräning. Han förklarar att aerob träning och styrketräning har olika syften: konditionsträning handlar främst om fettförbränning och hälsa medan styrketräning stimulerar muskeltillväxt. Efter styrketräning går kroppen in i ett tillstånd som är optimalt för muskeltillväxt, men intensiv konditionsträning kan aktivera det sympatiska nervsystemet, vilket inte är fördelaktigt för återhämtningen. Dr. Mike uppmanar till att utföra lågintensiv konditionsträning eller dela upp träningspassen för att minimera påverkan på muskeltillväxt. Han betonar att upprepade högintensiva konditionspass efter styrketräning kan leda till sämre muskelåterhämtning och ökad risk för muskelutmattning, vilket påverkar hypertrofi negativt.

الوجبات الجاهزة

  • 💪 Gasar du på med cardio efter styrka? Tänk om!
  • 🧬 Styrketräning initierar muskeltillväxt, men kräver återhämtning.
  • 🏃‍♂️ Lågintensiv cardio kan vara fördelaktig efter styrketräning.
  • 🔥 Högintensiv cardio efter styrketräning kan leda till minskad muskelväxt.
  • ⏳ Dela upp dina pass: träna styrka och cardio vid olika tidpunkter.
  • 🍽️ Ta en proteinshake under lågintensiv cardio for bättre resultat.
  • 🚀 Träna olika muskelgrupper vid cardio för att minimera skador.
  • 📉 Undvik cardio vars varaktighet överskrider 30 minuter efter styrka.
  • ⚖️ Balans mellan styrka och konditionsträning ger bästa resultat.
  • 🤔 Mindre cardio, mer muskel: en viktig insikt för träning.

الجدول الزمني

  • 00:00:00 - 00:05:00

    Dr. Mike diskuterar hur konditionsträning efter styrketräning kan påverka muskeluppbyggnad negativt. Han förklarar att musklerna ofta ser konditionsträning som en 'invasion' av deras återhämtningsprocess, vilket kan hindra tillväxt.

  • 00:05:00 - 00:10:00

    Han beskriver skillnaden mellan syftet med kondition och styrketräning, där det förstnämnda handlar om fettförbränning och hälsa, medan styrketräning syftar till att stimulera muskelväxt. Muskeluppbyggnad sker främst efter träning under vila och näring.

  • 00:10:00 - 00:15:00

    Efter styrketräning går kroppen in i ett tillstånd av parasympatikusdominans, vilket är fördelaktigt för återhämtning och tillväxt. Om man gör konditionsträning direkt efter kan man påverka detta negativa, vilket minskar blodflödet och näringsupptaget till de nytränade musklerna.

  • 00:15:00 - 00:20:00

    Dr. Mike går in på hur konditionsträning aktiverar ampk, en katabolisk regulator som kan hämma mTor, den process som är avgörande för muskelväxt. Dessutom diskuterar han hur lokalt muskeltrötthet och glykogennivåer påverkas av konditionsträning.

  • 00:20:00 - 00:25:20

    Han sammanfattar att högintensiv och långvarig konditionsträning efter styrketräning kan kraftigt hämma muskeluppbyggnad, och ger praktiska råd om hur man kan strukturera träning för att minimera negativa effekter, inklusive att separera kondition och styrketräning med flera timmars mellanrum.

اعرض المزيد

الخريطة الذهنية

فيديو أسئلة وأجوبة

  • Does doing cardio after weight training hinder muscle growth?

    Yes, intense cardio after weight training can interfere with muscle growth due to increased sympathetic nervous system activity and reduced nutrient flow to muscles.

  • What is the best way to combine cardio and weight training?

    To minimize interference, consider doing low-intensity cardio for shorter durations after weight training or separating cardio and weight sessions by several hours.

  • What types of cardio are best after lifting?

    Low-intensity cardio, ideally under 30 minutes, is less likely to hinder muscle growth compared to high-intensity sessions.

  • How does cardio affect nutrient delivery to muscles?

    Cardio can decrease blood flow to recently trained muscles and restrict nutrient delivery, hindering recovery and growth.

  • Is all cardio bad after weight training?

    Not all cardio is bad; low-intensity workouts can be beneficial, especially when post-workout nutrition is consumed.

  • Can I still gain muscle while doing cardio?

    Yes, you can still gain muscle while doing cardio, but excessive cardio without proper nutrition may reduce the potential gains.

  • Should I consume protein while doing cardio after weights?

    Consuming a protein shake during low-intensity cardio can help maintain nutrient flow to muscles.

  • When is the worst time to do cardio in relation to weight training?

    After an intense weight workout, doing high-intensity cardio for an extended duration is the worst as it can significantly impede muscle recovery.

  • What factors influence how cardio affects muscle growth?

    Intensity of cardio, duration, and whether the cardio involves muscles that have just been trained all influence the potential impact on muscle growth.

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الترجمات
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التمرير التلقائي:
  • 00:00:00
    like you have this huge workout your
  • 00:00:01
    muscles are ready to grow they're like
  • 00:00:02
    food and you're like you know what you
  • 00:00:03
    guys get instead of food that's a lot
  • 00:00:05
    like food and they're like what you're
  • 00:00:07
    like cardio now and they're like ah they
  • 00:00:09
    don't love that and muscles don't love
  • 00:00:11
    something they don't tend to grow as
  • 00:00:12
    much those stupid
  • 00:00:16
    muscles hey folks Dr Mike here for RP
  • 00:00:18
    strength and today's topic is about
  • 00:00:23
    cardio and its potential interference
  • 00:00:25
    with getting you jacked but in a
  • 00:00:26
    specific case of doing cardio after your
  • 00:00:29
    weight training why are we talking about
  • 00:00:31
    this a lot of people will do weights in
  • 00:00:34
    the gym couple days a week train to get
  • 00:00:37
    jacked train to get strong and then
  • 00:00:40
    afterwards they know they're supposed to
  • 00:00:41
    be doing some cardio or they have cardio
  • 00:00:42
    to do as part of their fat loss plan
  • 00:00:44
    since they're already in the gym a lot
  • 00:00:45
    of times they're just going to like do
  • 00:00:47
    cardio right after it's cool you get to
  • 00:00:49
    cool down from weights get to listen to
  • 00:00:50
    some music get to check out some curves
  • 00:00:53
    on the other machines Scott what's your
  • 00:00:55
    policy about staring at people while
  • 00:00:57
    they're doing cardio from behind when
  • 00:00:59
    they don't you're staring at them are we
  • 00:01:01
    cool with that is it yolo at the gym
  • 00:01:02
    you're wearing yoga pants for a reason
  • 00:01:04
    or is it still weird I walk around and
  • 00:01:06
    then so they can see me staring at them
  • 00:01:08
    I want them to know yes I want you to
  • 00:01:10
    know that you're the apple of my eye and
  • 00:01:12
    then you and then you I already forgot
  • 00:01:13
    about you I'm noticing you yes
  • 00:01:18
    hi I already feel creeped out which is
  • 00:01:20
    good all right so in order to figure out
  • 00:01:23
    the answer the question of like is this
  • 00:01:25
    a bad idea to do cardio after weights
  • 00:01:26
    like is it causing us some kind of
  • 00:01:27
    muscle growth problem let's take a step
  • 00:01:29
    step by-step approach the first question
  • 00:01:31
    we're going to ask is what is the
  • 00:01:33
    purpose of cardio in our case here for
  • 00:01:36
    the purpose of this video basically it's
  • 00:01:37
    to burn fat but also to boost health or
  • 00:01:40
    to improve cardio performance abilities
  • 00:01:42
    for some other sport or just your own
  • 00:01:44
    Vibe totally valid all kind of same same
  • 00:01:46
    for cardio here now what is the purpose
  • 00:01:49
    of training with weights it's not just a
  • 00:01:51
    workout these things have two different
  • 00:01:52
    purposes cardio is fat burning and maybe
  • 00:01:54
    health and maybe sport performance but
  • 00:01:57
    for weights the purpose for our stuff
  • 00:01:59
    here is is to stimulate the muscles uh
  • 00:02:02
    to grow or to stimulate the body to get
  • 00:02:05
    stronger body being muscles and the
  • 00:02:07
    nervous system and so on and so forth so
  • 00:02:08
    size or strength but notice it didn't
  • 00:02:10
    say to make them grow just to stimulate
  • 00:02:12
    them to grow because the weight training
  • 00:02:14
    workout actually doesn't result in any
  • 00:02:16
    muscle gain whatsoever I wish you could
  • 00:02:18
    just gain muscle in the gym I would
  • 00:02:19
    never leave the gym the reality is you
  • 00:02:21
    gain muscle in the days after training
  • 00:02:23
    in which you eat and sleep and rest and
  • 00:02:25
    relax that's when muscle growth happens
  • 00:02:26
    but in order to stimulate that growth to
  • 00:02:29
    trigger that growth to get that growth
  • 00:02:31
    to
  • 00:02:32
    begin that's what weight training
  • 00:02:34
    does and after weight training the body
  • 00:02:38
    can enter a certain kind of state which
  • 00:02:40
    optimizes the probability that it'll
  • 00:02:42
    enter into this growth State at the
  • 00:02:44
    highest possible level but there are
  • 00:02:46
    other things we can do to the body after
  • 00:02:48
    training maybe one of them is cardio
  • 00:02:51
    that may or may not interfere with that
  • 00:02:53
    Cascade process in the muscle cells that
  • 00:02:56
    says hey let's get the growth process
  • 00:02:58
    started so let's ask another question
  • 00:03:01
    what are the body States during rest
  • 00:03:05
    after weights versus if we do cardio
  • 00:03:08
    after weight so if we're resting after
  • 00:03:09
    weights like you finish lifting you go
  • 00:03:11
    to the locker room take pictures of your
  • 00:03:13
    genitals take pictures of other people's
  • 00:03:14
    genitals against their inform consent
  • 00:03:16
    you go to the parking lot you start
  • 00:03:18
    drinking your protein and carb shake you
  • 00:03:20
    sit in your car to warm it up while
  • 00:03:21
    scrolling through your pictures and
  • 00:03:22
    sending them to your friends classic
  • 00:03:24
    stuff everyone does with the gym and
  • 00:03:27
    what is your body uh doing what a
  • 00:03:30
    processes is undergoing if you just do
  • 00:03:33
    that and you don't do any crazy physical
  • 00:03:34
    activity or any cardio right after you
  • 00:03:36
    lift a couple of things first you have
  • 00:03:38
    what's called parasympathetic nervous
  • 00:03:39
    system dominance your nervous system the
  • 00:03:41
    autonomic nervous system has kind of two
  • 00:03:43
    main modes the sympathetic nervous
  • 00:03:45
    system is fight or flight that's the one
  • 00:03:47
    that you feel when the crush of your
  • 00:03:48
    dreams walks by and your heart starts
  • 00:03:50
    pounding you urinate yourself as you
  • 00:03:51
    usually do that sort of thing the other
  • 00:03:54
    part is the parasympathetic type of
  • 00:03:56
    activation which is the relaxation and
  • 00:03:58
    Recovery part and
  • 00:04:08
    parasympathetic after lifting
  • 00:04:10
    parasympathetic nervous system dominance
  • 00:04:12
    is what you get and that is absolutely
  • 00:04:14
    what you want in addition to that blood
  • 00:04:17
    flow continues to occur throughout the
  • 00:04:19
    whole body but it is biased to some
  • 00:04:21
    substantial extent to recently trained
  • 00:04:24
    muscles so if you train your legs you'll
  • 00:04:26
    notice that if you sit in your car for a
  • 00:04:27
    bit afterwards and nice and warm you
  • 00:04:29
    drive home home after a 20-minute drive
  • 00:04:31
    home you get out of your car and you
  • 00:04:33
    instantly like take off all your clothes
  • 00:04:35
    in the street there's children playing
  • 00:04:36
    you don't care you're a Savage you're
  • 00:04:37
    going to notice that your vascularity is
  • 00:04:39
    much more intense than usual in your
  • 00:04:41
    legs because after workout your heart
  • 00:04:44
    will pump uh blood all over but the
  • 00:04:46
    vessels in your muscles you just trained
  • 00:04:48
    are more dilated which promotes more
  • 00:04:50
    blood flow it removes metabolites it
  • 00:04:52
    starts to get the growth processes going
  • 00:04:54
    all really really good stuff in addition
  • 00:04:57
    to that once uh especially if you eat
  • 00:05:00
    after training um but even if you don't
  • 00:05:02
    eat after training once the training
  • 00:05:04
    stimulus wears down and you're relaxed
  • 00:05:07
    there's more blood flow from the GI
  • 00:05:09
    tract to recently trained muscles
  • 00:05:11
    there's more blood flow to recently
  • 00:05:13
    trained muscles because of their
  • 00:05:14
    dilation effect but especially if you
  • 00:05:16
    have a protein shake or eat your
  • 00:05:18
    post-workout meal your GI track starts
  • 00:05:21
    to really pump out a lot of blood or
  • 00:05:23
    there's a lot of blood pump to your GI
  • 00:05:24
    tract that blood picks up the nutrients
  • 00:05:26
    that you're digesting and transports
  • 00:05:28
    them everywhere but because your muscles
  • 00:05:30
    that you just trained have more blood
  • 00:05:32
    flow going to them than normal you get
  • 00:05:33
    more nutrients to them than normal which
  • 00:05:35
    is really really good for very obvious
  • 00:05:37
    reasons in addition to that there is no
  • 00:05:40
    added local muscle catabolic system
  • 00:05:44
    activity or activation mtor is a pathway
  • 00:05:48
    or Central regulator in the muscle cell
  • 00:05:49
    that causes a lot of muscle growth to
  • 00:05:51
    occur if it gets activated and it's
  • 00:05:53
    activated by the presence of uh various
  • 00:05:55
    hormones myostatin it's activated by
  • 00:05:58
    resistance training duh that's what
  • 00:06:00
    grows most of your muscle for you and
  • 00:06:02
    there's other Pathways one of them is
  • 00:06:03
    called amp kinas ampk and ampk is kind
  • 00:06:06
    of the catabolic regulator it's
  • 00:06:08
    activated by insufficient food high
  • 00:06:10
    stress conditions sympathetic nervous
  • 00:06:12
    system activity and by continual
  • 00:06:15
    activity at low grade endurance levels
  • 00:06:17
    of that muscle but if you go rest that
  • 00:06:19
    muscle you don't get much activity andk
  • 00:06:21
    in the local muscle and that means
  • 00:06:23
    you're not interfering with growth which
  • 00:06:24
    is a really really good thing because
  • 00:06:27
    you're not active in that local muscle
  • 00:06:28
    there is no more fatigue being generated
  • 00:06:31
    that local muscle fatigue is an
  • 00:06:33
    excellent stimulus of gains in some
  • 00:06:35
    cases locally at the muscular level but
  • 00:06:37
    fatigue after a certain point when your
  • 00:06:39
    muscle's already well trained is extra
  • 00:06:40
    and it's no good and it kind of
  • 00:06:42
    interferes with that growth Cascade so
  • 00:06:45
    as soon as you're done training your
  • 00:06:46
    muscle and you rest it then it's really
  • 00:06:48
    good that there's no more local fatigue
  • 00:06:50
    summary and lastly there's no more
  • 00:06:53
    depletion of glycogen in that muscle
  • 00:06:54
    that you just trained glycogen is the
  • 00:06:57
    internal storage of carbohydrate in your
  • 00:06:59
    muscles and if your glycogen levels are
  • 00:07:01
    very high it actually uh Works to unlock
  • 00:07:04
    your ability to grow that muscle more if
  • 00:07:06
    your glycogen levels are very low very
  • 00:07:08
    depleted the probability that muscle
  • 00:07:10
    growth Machinery will activate as much
  • 00:07:12
    in that muscle is uh quite substantially
  • 00:07:15
    reduced so you're not depleting any more
  • 00:07:17
    glycogen when you're not active anymore
  • 00:07:20
    so for all of these reasons resting a
  • 00:07:22
    muscle for at least a few hours after
  • 00:07:24
    you've trained it hard and rest can even
  • 00:07:26
    involve like some light walking or
  • 00:07:28
    something like that it doesn't mean just
  • 00:07:29
    sit there but even if you just sit there
  • 00:07:32
    it's probably pretty damn good for a
  • 00:07:33
    bunch of these reasons to get that
  • 00:07:35
    muscle growth stimulus really turned
  • 00:07:37
    into actual muscle growth Machinery
  • 00:07:40
    activation which will stay active for a
  • 00:07:42
    few days and get you Mega jacked now
  • 00:07:45
    that's what happens if you rest after
  • 00:07:47
    you do weights what happens if you do
  • 00:07:49
    cardio
  • 00:07:51
    instead first you can get more activity
  • 00:07:55
    in the sympathetic nervous system than
  • 00:07:57
    you otherwise would which is fight or
  • 00:07:58
    flight that scales with intensity if you
  • 00:08:01
    do really easy cardio you can actually
  • 00:08:03
    have no sympathetic nervous system
  • 00:08:04
    involvement at all if it's a really
  • 00:08:06
    gentle walk you can actually get further
  • 00:08:07
    reductions and actually more
  • 00:08:09
    parasympathetic activity with a light
  • 00:08:11
    walk sometimes than even total rest on
  • 00:08:13
    some conditions but if you're doing some
  • 00:08:17
    uh incline walking that's pretty tough
  • 00:08:19
    you're doing the step mill you're doing
  • 00:08:21
    the bicycle ergometer or anything that
  • 00:08:23
    starts get your heart rate much over 120
  • 00:08:26
    140 plus beats per minute the higher
  • 00:08:28
    your heart rate goes and the tougher the
  • 00:08:30
    cardio is the more sympathetic nervous
  • 00:08:32
    system activity occurs and that is not
  • 00:08:34
    ideal for muscle growth
  • 00:08:36
    promotion you do get more blood flow to
  • 00:08:39
    the muscles that are performing cardio
  • 00:08:42
    so if you just trained legs and you do
  • 00:08:46
    cardio with your legs you walk there
  • 00:08:48
    will be more blood flow through your
  • 00:08:49
    legs which is by itself not a terrible
  • 00:08:50
    thing however if you just train chest
  • 00:08:54
    and then you go for a jog because
  • 00:08:56
    there's only so much blood in your body
  • 00:08:58
    and because your legs are not taking up
  • 00:08:59
    a lot more blood circulation almost by
  • 00:09:02
    definition you're going to get a little
  • 00:09:04
    bit less at least blood circulating from
  • 00:09:06
    your heart to your chest and back and
  • 00:09:08
    remember blood flow to the muscles we
  • 00:09:09
    just trained is generally a good thing
  • 00:09:11
    especially if it comes in with nutrients
  • 00:09:13
    and so that's a bit of a downside right
  • 00:09:15
    away in addition to that there's one
  • 00:09:17
    really Dependable thing with cardio
  • 00:09:19
    especially more intense cardio as it
  • 00:09:20
    scales up is that the amount of blood
  • 00:09:22
    flow to and from the GI tract
  • 00:09:24
    substantially declines so hard cardio
  • 00:09:27
    after lifting means there's just not a
  • 00:09:29
    lot of blood flow going on between the G
  • 00:09:31
    tract and the muscles you just lifted
  • 00:09:32
    for and so the feeding of them with
  • 00:09:34
    nutrients and the promotion of those
  • 00:09:36
    growth processes is going to be to some
  • 00:09:38
    extent reduced of course anytime you
  • 00:09:41
    activate a muscle and move it around
  • 00:09:44
    ampk is active but especially if you do
  • 00:09:46
    it repetitively in a lowgrade state ampk
  • 00:09:50
    is activated by cardio reliably so if
  • 00:09:52
    you're doing cardio after training you
  • 00:09:54
    get more ampk activation in the local
  • 00:09:56
    muscle it's not a system thing so if you
  • 00:09:58
    just train bicep but you're doing cardio
  • 00:10:00
    walking up an incline pretty fast yeah
  • 00:10:02
    your biceps will be totally fine in that
  • 00:10:04
    regard but your quads after a quad
  • 00:10:06
    session if you go walking they're going
  • 00:10:07
    to have higher mpk activity which
  • 00:10:10
    directly suppresses mtor activity which
  • 00:10:12
    actually starts to trigger muscle growth
  • 00:10:14
    so you get less muscle growth triggering
  • 00:10:16
    which is not ideal in addition to that
  • 00:10:19
    especially with harder cardio you get
  • 00:10:21
    local muscle fatigue generation after
  • 00:10:24
    you've just trained your calves and you
  • 00:10:26
    start jogging you continue to fatigue
  • 00:10:28
    your calves and after just training them
  • 00:10:31
    for hypertrophy the ideal situation is
  • 00:10:33
    to not fatigue them anymore to get them
  • 00:10:35
    to rest and recover and replete and grow
  • 00:10:38
    but now you're fatiguing them more which
  • 00:10:39
    is not ideal and of course we already
  • 00:10:41
    talked about glycogen the lower your
  • 00:10:43
    glycogen the worse it is for getting
  • 00:10:45
    that growth process started if you
  • 00:10:47
    continue to deplete your glycogen it's
  • 00:10:49
    an opportunity missed for putting more
  • 00:10:51
    glycogen back in there so further
  • 00:10:52
    glycogen depletion for muscles you just
  • 00:10:54
    trained at the local level is not ideal
  • 00:10:56
    and that's what happens when you do
  • 00:10:57
    cardio and deplete the muscles now again
  • 00:10:59
    if you did triceps but you're doing um
  • 00:11:02
    you know some kind of incline walking
  • 00:11:04
    you're not depleting glycogen from your
  • 00:11:06
    triceps these are only local things but
  • 00:11:08
    as you'll see in a minute that means
  • 00:11:09
    that especially after you train legs
  • 00:11:12
    maybe hard cardio isn't the best thing
  • 00:11:14
    you could
  • 00:11:16
    do so to sum all of this up how do these
  • 00:11:20
    State differences affect growth and
  • 00:11:24
    really the nearly ideal state after
  • 00:11:27
    training for muscle growth and almost
  • 00:11:29
    certainly strength development as well
  • 00:11:31
    is kind of the opposite of all of the
  • 00:11:32
    states that cardio
  • 00:11:34
    promotes especially if you delay your
  • 00:11:37
    post-workout meal or your post-workout
  • 00:11:39
    shake and then it's doubly bad because
  • 00:11:42
    then the GI tra circulation doesn't even
  • 00:11:44
    get going so what do I mean by that if
  • 00:11:46
    you have to do 30 minutes of incline
  • 00:11:47
    walking cardio and you just trained
  • 00:11:49
    upper body you can do that cardio and
  • 00:11:51
    sip on a protein carb Shake combo and at
  • 00:11:53
    least you get Matt going which is good
  • 00:11:56
    but if you're doing like hard Sprint
  • 00:11:57
    intervals or jogging or really crazy
  • 00:11:59
    elliptical and you do that for 45
  • 00:12:01
    minutes after your weights work out
  • 00:12:03
    that's an extra 45 minutes that your
  • 00:12:05
    biceps that you just trained are like
  • 00:12:07
    hey so like what what when are we
  • 00:12:08
    getting like when are we getting fed and
  • 00:12:11
    your body's like shut up and suffer like
  • 00:12:13
    a mini um David goggin pops out in your
  • 00:12:16
    B in your biceps and punches them in the
  • 00:12:18
    face they're crying their glasses are
  • 00:12:20
    broken they can't even find their
  • 00:12:21
    glasses that's the situation you're
  • 00:12:22
    leaving a biceps in starved for
  • 00:12:24
    nutrients not not starved in the capital
  • 00:12:26
    S your biceps aren't going to die
  • 00:12:28
    they're not going to never grow again
  • 00:12:29
    but definitely not ideal so if instead
  • 00:12:32
    of probably sitting down or just
  • 00:12:35
    chilling out and vibing and walking
  • 00:12:36
    around slow and bbing and having a meal
  • 00:12:39
    If instead of that you're doing hard
  • 00:12:41
    cardio and not a meal you're definitely
  • 00:12:44
    leaving some potential gains on the
  • 00:12:46
    table RP hypertrophy app comes with
  • 00:12:48
    dozens of pre-made programs from 2 days
  • 00:12:50
    of training per week all the way up to 6
  • 00:12:52
    days of training with specialized
  • 00:12:54
    programs included for shoulders arms
  • 00:12:56
    chest back legs abs and glutes each one
  • 00:13:00
    with male and female options you get
  • 00:13:02
    them all and can use them as often as
  • 00:13:04
    you like even building off of them to
  • 00:13:06
    make your own customized versions for
  • 00:13:08
    only about a dollar a day click on the
  • 00:13:10
    link in the description of this video to
  • 00:13:12
    get started so from all of these
  • 00:13:15
    scenarios what is the biggest deal
  • 00:13:17
    that's going to cost us the most
  • 00:13:19
    potential muscle growth and how big of a
  • 00:13:21
    deal isn't a couple of things the higher
  • 00:13:24
    intensity your cardio the worse so if
  • 00:13:26
    you're gasping for air after 30 minutes
  • 00:13:28
    of card cardio like that will not
  • 00:13:31
    promote muscle growth as much as it
  • 00:13:33
    could cardio that uses the muscles you
  • 00:13:35
    just trained is especially bad so if you
  • 00:13:37
    want to do some walking after an upper
  • 00:13:38
    body workout it's not a big deal but if
  • 00:13:40
    you just did an upper body workout and
  • 00:13:43
    you're cranking the elliptical really
  • 00:13:44
    hard with upper body that's not ideal
  • 00:13:47
    and of course after pretty much all of
  • 00:13:48
    leg training going Doing Hard cardio
  • 00:13:50
    that involves your legs is definitely
  • 00:13:52
    not ideal there's a duration component
  • 00:13:55
    so cardio that takes longer than 30
  • 00:13:57
    minutes to do is going cost you more
  • 00:14:00
    potential gains than cardio that's
  • 00:14:01
    shorter so if you have to do a 20 20
  • 00:14:04
    minutes of incline walking after even a
  • 00:14:06
    leg workout it just not that big of a
  • 00:14:08
    deal but if you have to do an hour of
  • 00:14:11
    incline walking after leg workout yeah
  • 00:14:14
    it's going to cost you something that
  • 00:14:15
    might be notable in your results and
  • 00:14:19
    cardio that has a post-workout shake
  • 00:14:21
    that you drink during it is going to be
  • 00:14:23
    probably a little bit better for
  • 00:14:24
    promoting growth than cardio that has
  • 00:14:27
    just you just aren't eating instead
  • 00:14:29
    you're doing cardio like you have this
  • 00:14:31
    huge workout your muscles are rated grow
  • 00:14:32
    they're like food and you're like you
  • 00:14:33
    know what you guys get instead of food
  • 00:14:35
    that's a lot like food and they're like
  • 00:14:37
    what you're like cardio now and they're
  • 00:14:39
    like ah they don't love that and muscles
  • 00:14:41
    don't love something they don't tend to
  • 00:14:43
    grow as much those stupid muscles now
  • 00:14:45
    here's the
  • 00:14:47
    thing none of this is some that in
  • 00:14:51
    almost any circumstance is going to
  • 00:14:53
    cause you to lose
  • 00:14:55
    muscle none of this in almost every
  • 00:14:58
    circumstance is some that's going
  • 00:15:00
    to cause you to not make any gains from
  • 00:15:02
    that workout but if you push these
  • 00:15:04
    variables you do very hard cardio
  • 00:15:06
    definitely don't take a workout shake
  • 00:15:08
    with it and you do like an hour or
  • 00:15:09
    something at the end of each workout you
  • 00:15:11
    can mute the degree to which your muscle
  • 00:15:14
    gains will occur by as much as 50% in
  • 00:15:17
    some cases so if you normally would have
  • 00:15:19
    grown like I don't know 50 gram of
  • 00:15:22
    muscle from a single given workout then
  • 00:15:25
    you might only be growing 25 grams of
  • 00:15:27
    muscle why is this important because
  • 00:15:32
    it's something you should know so that
  • 00:15:34
    you're comfortable with the trade-offs
  • 00:15:35
    if you're a person that loves
  • 00:15:36
    cardiovascular fitness loves being
  • 00:15:38
    jacked but isn't like so obsessed with
  • 00:15:41
    being jacked they're willing to toss
  • 00:15:42
    their cardio out the side and you have a
  • 00:15:43
    busy Balanced Life you're career person
  • 00:15:45
    you go to school you go see people on
  • 00:15:47
    dates and other people show up to the
  • 00:15:49
    date they don't let you down like always
  • 00:15:51
    and no one ever shows up your Tinder
  • 00:15:52
    profile actually giv people look at it
  • 00:15:55
    what whatever normal people do normal
  • 00:15:57
    people like you then you might be like
  • 00:15:58
    look I love my 45 minute weight workouts
  • 00:16:00
    and I always do 45 minutes of cardio I
  • 00:16:02
    only train 5 days a week it's an hour
  • 00:16:03
    and a half it really unwinds me for the
  • 00:16:05
    evening that's what I'm going to do and
  • 00:16:07
    I okay with making slower gains but
  • 00:16:09
    still make gains Hey listen God bless
  • 00:16:11
    you but if your person that's trying to
  • 00:16:12
    optimize for hypertrophy and you didn't
  • 00:16:14
    know that doing hard long duration
  • 00:16:16
    cardio without eating after training
  • 00:16:18
    especially for your legs is like you're
  • 00:16:21
    doing all this optimizing you're
  • 00:16:23
    lengthened partial is you're doing full
  • 00:16:24
    range of motion you're doing these like
  • 00:16:26
    complex set and rep schemes
  • 00:16:28
    periodization us the RP hypertrophy app
  • 00:16:30
    and all of a sudden you know you're like
  • 00:16:32
    you're going out to you know with
  • 00:16:34
    friends out to eat you're you're like
  • 00:16:35
    thinking about your Macros a little bit
  • 00:16:37
    kind of trying to order healthy and
  • 00:16:38
    waking up you know like you know four or
  • 00:16:40
    five times um you know per day you're
  • 00:16:42
    you're eating you wake up in the morning
  • 00:16:44
    to make sure you get your protein in and
  • 00:16:45
    all of a sudden someone's like did you
  • 00:16:47
    know that all that cardio you're doing
  • 00:16:48
    after your weights takes half of your
  • 00:16:50
    gains and just goes we're not going to
  • 00:16:51
    be doing that right now oh man like I
  • 00:16:54
    feel kind of weird about that you know
  • 00:16:56
    it's kind of like dating someone for a
  • 00:16:58
    while and you're like where good right
  • 00:16:59
    and they're like oh this has been super
  • 00:17:00
    casual to me the entire time I've
  • 00:17:02
    actually been like thinking about when
  • 00:17:03
    to tell you I'm done you're like
  • 00:17:06
    but but the but the I got you flowers
  • 00:17:08
    that had my own literal blood on
  • 00:17:11
    them those never arrived did
  • 00:17:15
    they Scott you think if she got the
  • 00:17:17
    flowers with my blood on them she would
  • 00:17:19
    be married to me now or I would be in
  • 00:17:21
    jail yeah it's good they didn't arrive
  • 00:17:24
    they do actually do marriages in prison
  • 00:17:27
    technically right really
  • 00:17:29
    uh a conjugal visit is that what that
  • 00:17:31
    means conjugal
  • 00:17:33
    marriage I wonder where those flowers
  • 00:17:36
    are some old lady's like Jesus
  • 00:17:40
    Christ in any case just knowing that it
  • 00:17:43
    can really hamper your gains but it
  • 00:17:45
    doesn't make you smaller and you still
  • 00:17:47
    get gains is a thing you should know now
  • 00:17:51
    if you're like dude all of
  • 00:17:53
    that I still need to do my cardio after
  • 00:17:55
    training but I want to do it in such a
  • 00:17:57
    way that it doesn't cost me a ton I have
  • 00:17:59
    recommendations at first low intensity
  • 00:18:01
    cardio doesn't hamper your nearly as
  • 00:18:03
    much so ease up in the jogging do
  • 00:18:05
    incline walking instead and you're
  • 00:18:06
    already halfway there to costing
  • 00:18:08
    yourself fewer gains cardio that uses
  • 00:18:11
    other muscles than the just trained ones
  • 00:18:13
    so if you have like uh two leg sessions
  • 00:18:15
    and two upper body sessions a week and
  • 00:18:17
    you also have two extra cardio sessions
  • 00:18:18
    a week put your cardio and make it
  • 00:18:20
    incline walking or whatever you know
  • 00:18:22
    jogging or whatever you do for cardio
  • 00:18:24
    that's only lower body put it after
  • 00:18:26
    those upper body workouts so that after
  • 00:18:28
    your leg workout you're not using those
  • 00:18:29
    just trained leg muscles because that
  • 00:18:31
    local interference local fatigue local
  • 00:18:33
    mpk activation local glycogen depletion
  • 00:18:35
    that's going to be something that
  • 00:18:36
    interferes much more so if you're using
  • 00:18:38
    mostly leg based cardio try to do more
  • 00:18:41
    of it or more intense or more long
  • 00:18:42
    duration on the upper body days and vice
  • 00:18:45
    versa cardio that doesn't last a long
  • 00:18:47
    time is really good if it's under 30
  • 00:18:49
    minutes I generally just tend not to
  • 00:18:50
    worry about it in many cases if it's
  • 00:18:52
    like 45 minutes or an hour of
  • 00:18:54
    cardio yeah like that's going to be a
  • 00:18:56
    thing so less duration of cardio was
  • 00:18:58
    totally good for a lot of people you
  • 00:19:00
    know 15 to 20 minutes of of a decent
  • 00:19:03
    intensity cardio after exercise
  • 00:19:04
    especially if it's upper body work and
  • 00:19:05
    the cardio's lower body it's just
  • 00:19:07
    nothing right home about it's almost
  • 00:19:08
    certainly just barely going to affect
  • 00:19:10
    you and it's totally good to go in
  • 00:19:12
    addition to that if you can slam a
  • 00:19:14
    post-workout shake before cardio or just
  • 00:19:16
    sip your shakes during cardio if it's
  • 00:19:18
    low intensity enough that's a big deal
  • 00:19:20
    because it starts to refeed and recover
  • 00:19:21
    your body even while you're doing the
  • 00:19:23
    cardio situation and in many cases if
  • 00:19:26
    you really minimize these variables and
  • 00:19:28
    kind of follow this advice for
  • 00:19:29
    minimization you're going to get
  • 00:19:31
    undetectable differences in muscle
  • 00:19:32
    growth uh versus no cardio at all and at
  • 00:19:35
    worst just a few percentage points less
  • 00:19:37
    growth you still get amazing gains but
  • 00:19:39
    not quite the best gains you could have
  • 00:19:40
    gotten but they're still amazing versus
  • 00:19:42
    if you really Crank That post-workout
  • 00:19:44
    cardio in kind of all the wrongest
  • 00:19:45
    possible ways then you're going to cost
  • 00:19:47
    yourself like something like halfway
  • 00:19:49
    your gains in some extreme cases and
  • 00:19:51
    that's not that great and even if it's
  • 00:19:53
    okay just know that that's what's going
  • 00:19:56
    on so again toer at something really
  • 00:19:59
    really really really important the most
  • 00:20:02
    likely outcome of flubbing really badly
  • 00:20:05
    on this and doing a ton of really
  • 00:20:07
    intense cardio after a lot of your
  • 00:20:08
    weight training sessions is that you
  • 00:20:10
    grow less muscle and gain less strength
  • 00:20:13
    than you otherwise could that still
  • 00:20:16
    means you're gaining and if you ever
  • 00:20:18
    want to gain much more just pull back on
  • 00:20:20
    your cardio and boom you're unlocking
  • 00:20:22
    new gains that were always there for you
  • 00:20:23
    ready for the taking net muscle and
  • 00:20:26
    strength loss like hey after your card
  • 00:20:29
    if you didn't do that cardio you have
  • 00:20:31
    gained muscle but because you did it you
  • 00:20:32
    actually lost muscle and like a week
  • 00:20:35
    later you have less muscle because
  • 00:20:36
    you've been doing that that's much more
  • 00:20:39
    likely if you are doing really intense
  • 00:20:42
    really high volume cardio like an hour
  • 00:20:43
    and a half of really intense cardio and
  • 00:20:46
    um really it's folks that are really
  • 00:20:49
    hypocaloric dieting to try to get leaner
  • 00:20:51
    or for a show and other such exotic
  • 00:20:53
    Pursuits so you're almost certainly not
  • 00:20:55
    going to lose muscle which is a big myth
  • 00:20:57
    that we encounter all the time people
  • 00:20:59
    see some kind of person like me or some
  • 00:21:01
    other Fitness influencer say Hey listen
  • 00:21:02
    cardio can interfere with gains and for
  • 00:21:04
    some reason they automatically go oh my
  • 00:21:06
    God that means if I do any cardio at all
  • 00:21:08
    I'm going to lose all of my muscle and
  • 00:21:11
    that might happen to you but that's only
  • 00:21:12
    because God picked you out and hates you
  • 00:21:15
    and just Zapped you with a Zeus
  • 00:21:16
    invisible lightning and just hit you
  • 00:21:18
    right in the quads and your quads melt
  • 00:21:20
    away because you did one extra step
  • 00:21:21
    because you parked your car one spot
  • 00:21:24
    away further than the usual Scott when
  • 00:21:26
    you go to various places because now
  • 00:21:27
    you're super important
  • 00:21:29
    ultra wealthy person do you have um a a
  • 00:21:32
    spot for your car everywhere you go that
  • 00:21:34
    you understand to be functionally yours
  • 00:21:37
    yeah absolutely and others need to
  • 00:21:39
    understand that as well yeah that's why
  • 00:21:41
    I have like the brush guards on my car
  • 00:21:42
    so I just push people out of the way
  • 00:21:44
    easy I'm parking where I'm
  • 00:21:46
    parking get out of my way old lady oh
  • 00:21:50
    you're in a
  • 00:21:53
    wheelchair many other jokes I could have
  • 00:21:55
    followed out that I'm just not going to
  • 00:21:57
    do it Scott and I trying to be good
  • 00:21:59
    people it's our 2025 New Year's
  • 00:22:01
    resolution cross next year Scott what
  • 00:22:04
    was our New Year's resolution uh be good
  • 00:22:06
    people yes yes and we're well on our way
  • 00:22:09
    and to that end what is the best
  • 00:22:12
    approach to timing your weights on
  • 00:22:13
    cardio from the big picture to zoom out
  • 00:22:16
    I'd say the third best approach you
  • 00:22:18
    could use is to do low intensity cardio
  • 00:22:21
    as low as you can manage whatever you
  • 00:22:22
    need for as little as you need maybe 20
  • 00:22:24
    or 30 minutes after your workout while
  • 00:22:27
    drinking your protein and carbost
  • 00:22:28
    workout Shake that's damn good even
  • 00:22:31
    better is to do low intensity cardio for
  • 00:22:33
    20 to 30 minutes before your workout
  • 00:22:35
    while staying hydrated maybe have your
  • 00:22:37
    element pack in there with some water
  • 00:22:39
    you get your electrolytes and your
  • 00:22:40
    hydration uh kind of replenished and
  • 00:22:42
    then some and basically use that cardio
  • 00:22:45
    as a little bit of way to get cardio a
  • 00:22:46
    little bit of a warm-up then you hit the
  • 00:22:48
    weights and then you just go into your
  • 00:22:50
    car you pull out your your know protein
  • 00:22:52
    in your carbs you begin to eat them you
  • 00:22:54
    scroll on Instagram to see if the love
  • 00:22:56
    of your life unblocked you yet she
  • 00:22:58
    hasn't you start to cry again but tears
  • 00:23:00
    are anabolic and I've been clear about
  • 00:23:01
    that since day one the ideal thing to do
  • 00:23:05
    if you still need to do cardio but you
  • 00:23:06
    also need to do weights and you really
  • 00:23:08
    want almost no interference effect
  • 00:23:09
    whatsoever or none really is to split
  • 00:23:11
    your cardio and weights into two
  • 00:23:13
    different sessions maybe if you have a
  • 00:23:15
    regular day job that means in the
  • 00:23:16
    morning you wake up you go downstairs
  • 00:23:18
    you do your treadmill work you say
  • 00:23:20
    what's up to the girl in the hotel or
  • 00:23:22
    the the apartment gym that you train at
  • 00:23:24
    you're like what's up and she's like hi
  • 00:23:26
    you're like uh
  • 00:23:29
    good busy day today she's like it's 7 in
  • 00:23:31
    the morning I haven't started my day and
  • 00:23:33
    you're like right I meant like an up
  • 00:23:36
    upcoming I'll just I'm just I'm just
  • 00:23:38
    going to do my cardio and she already
  • 00:23:39
    walked
  • 00:23:40
    out that's when you do your cardio and
  • 00:23:43
    then after work you do your weights
  • 00:23:44
    workout or the other way around or you
  • 00:23:48
    get out from work you do your weights
  • 00:23:50
    workout you come home you have a meal
  • 00:23:52
    you chill pull up her profile again
  • 00:23:55
    nothing as a matter of fact Instagram
  • 00:23:57
    shut your in Instagram down because
  • 00:23:59
    basically meta is like you can't keep
  • 00:24:01
    sending this woman messages from
  • 00:24:03
    different accounts that you're starting
  • 00:24:05
    you don't know what to do with yourself
  • 00:24:06
    and then it's maybe 10 p.m. and you go
  • 00:24:08
    for a nice little cardio walk around the
  • 00:24:09
    neighborhood or you go back to the gym
  • 00:24:11
    to talk to that one awkward girl from
  • 00:24:12
    early in the morning and then you're
  • 00:24:13
    good to go so in each case we separate
  • 00:24:15
    weights and cardio by multiple hours
  • 00:24:18
    probably four at least and then you're
  • 00:24:20
    good to go and then there's no
  • 00:24:21
    interference hardly at all if you need
  • 00:24:25
    any more resources to help you in your
  • 00:24:26
    fitness journey including stuff like
  • 00:24:27
    this we have the RP hypertrophy app
  • 00:24:29
    there's Link in the description we have
  • 00:24:30
    the RP diet coach app there's Link in
  • 00:24:32
    the description these apps can take all
  • 00:24:34
    the big brain thinking and tracking and
  • 00:24:36
    progression right out of your head and
  • 00:24:38
    they put it right into your phone and it
  • 00:24:40
    keeps track of everything you can
  • 00:24:41
    customize anything you want they're
  • 00:24:43
    awesome apps we only made them for two
  • 00:24:44
    reasons one is to help you get in
  • 00:24:47
    exactly the shape that you want and are
  • 00:24:49
    capable of getting and two is that Mr
  • 00:24:52
    Nick Shaw the CEO of RP tells me that
  • 00:24:54
    he's absolutely never ever ever flying
  • 00:24:58
    Pride it ever again he only wants to fly
  • 00:25:00
    in his own space shuttle and space
  • 00:25:02
    shuttles are not free and so he needs
  • 00:25:03
    the money please get the apps to support
  • 00:25:06
    Mr Nick Shaw's exorbitant spending
  • 00:25:08
    habits and I'll see you guys next time
  • 00:25:11
    [Music]
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