They're Gone.

Let’s talk about how doing aerobic training doesn’t actually “kill” your gains… when done correctly.

This way of thinking came from the bodybuilding and weightlifting side of the aisle. Mainly from a time when bodybuilders didn’t do a whole lot of cardio, just lifted weights, and ate some food. Nowadays bodybuilders actually do quite a bit of cardio to maintain a lean body while scarfing down a ton of food. Even with this being the case, the average gym goer with a focus on building muscle tends to not do much aerobic work overall. This lack of cardio stems from this concept that if they do cardio, they’ll lose all their muscle mass and strength.

There are a few issues with this notion. First, let’s look at anecdotal evidence. Some of the biggest and best athletes out there do a ton of aerobic and anaerobic training. Second, aerobic style training is the number one best way to maintain and increase heart health. And finally, longer steady state style and sprint style work in conjunction can improve general work capacity, giving you an upper hand in the gym.

Again, this is a look at the best strength and power athletes in the world without going into studies… So you can take this with a grain of salt with the notion that genetics, PEDs, and having the best resources in the world could be playing a huge factor. You have football players, wrestlers, Olympic lifters and most of them aren’t just lifting heavy. They’re running sprints, pushing sleds, doing conditioning circuits, all while still being able to throw around heavy ass weight in the gym. If cardio killed gains the way the gym-bro rumor claims, how do explain these athletes?

Aerobic training is still the best tool we have for improving cardiovascular health. Your heart is a muscle, and just like any other muscle, it adapts to the demands you place on it. This whole skipping cardio to “protect your gains” means you’re neglecting arguably the most important muscle. Not to mention, your muscles need a solid blood supply to repair and transport oxygen. Better heart means better recovery… in and out of the gym.

This one gets overlooked the most. Pairing steady state (longer, lower intensity aerobic work) with sprint style conditioning builds your general work capacity. This is basically your ability to do more work and recover faster between sets, sessions, and weeks. A higher work capacity allows you to tolerate more volume over time. Giving you the ability to apply progressive overload in multiple modalities and possibly a bit quicker.
Cardio isn’t preventing your gains, it’s adding a foundation to building them.
The best results seem to come from performing your aerobic/anaerobic work either on-non lifting days or hours/meals/rest apart from strength training on same day. And if they have to be done in the same session, determine which is your main focus for the day or block. I have a whole article on this subject right here.

Keep in mind: cardio isn’t the opposite of muscle and strength, poor programming is.

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