00:06
In this episode, we’re diving into cardio and muscle building—and whether the two should mix.
In this episode, we’re diving into cardio and muscle building—and whether the two should mix.
00:11
If you’re in a muscle-building phase, should you include cardio?
If you’re in a muscle-building phase, should you include cardio?
00:16
If you asked me 10 years ago, I would’ve quoted an old bodybuilding saying:
“Never run when you can walk, never walk when you can stand, never stand when you can sit, never sit when you can lie down, never lie down when you can sleep.”
If you asked me 10 years ago, I would’ve quoted an old bodybuilding saying:
“Never run when you can walk, never walk when you can stand, never stand when you can sit, never sit when you can lie down, never lie down when you can sleep.”
00:31
While that mindset can apply in some cases, for most people listening, cardio absolutely has a place during muscle building.
While that mindset can apply in some cases, for most people listening, cardio absolutely has a place during muscle building.
00:38
Let’s break down the advantages, the drawbacks, and how to decide if you should include it.
Let’s break down the advantages, the drawbacks, and how to decide if you should include it.
Benefits of Cardio During Muscle Building
00:47 – Improved Recovery
Low-to-moderate cardio can act as active recovery by increasing blood flow to muscles.
Instead of doing nothing after a hard session, light cardio can actually speed up recovery.
Low-to-moderate cardio can act as active recovery by increasing blood flow to muscles.
Instead of doing nothing after a hard session, light cardio can actually speed up recovery.
01:32
Keep in mind most cardio is lower-body focused. For upper body benefits, use machines like rowers, ski ergs, or air bikes.
Keep in mind most cardio is lower-body focused. For upper body benefits, use machines like rowers, ski ergs, or air bikes.
01:48 – Maintains Work Capacity
When training purely for muscle, your conditioning can drop quickly.
Cardio helps you maintain endurance, recover faster between sets, and sustain performance.
When training purely for muscle, your conditioning can drop quickly.
Cardio helps you maintain endurance, recover faster between sets, and sustain performance.
02:36
The fitter you are, the better you can handle volume and intensity in your workouts.
The fitter you are, the better you can handle volume and intensity in your workouts.
03:12 – Increased Appetite
Low-to-moderate cardio can boost appetite—especially helpful if you struggle to eat enough.
Low-to-moderate cardio can boost appetite—especially helpful if you struggle to eat enough.
03:38
Even something simple like 3 × 20-minute walks can help.
Even something simple like 3 × 20-minute walks can help.
03:49 – Better Nutrient Partitioning
Cardio helps your body direct more calories toward muscle instead of fat.
Cardio helps your body direct more calories toward muscle instead of fat.
04:38
It also keeps fat-burning pathways active, making future fat loss phases smoother.
It also keeps fat-burning pathways active, making future fat loss phases smoother.
06:02 – Overall Health
Cardio improves cardiovascular fitness and reduces disease risk.
Cardio improves cardiovascular fitness and reduces disease risk.
06:43
Regardless of your goal, everyone should include some form of aerobic activity—especially in your 30s, 40s, and 50s.
Regardless of your goal, everyone should include some form of aerobic activity—especially in your 30s, 40s, and 50s.
Potential Drawbacks
07:04 – Burning Too Many Calories
Only an issue for extreme “hard gainers.”
For most people, extra calories burned can easily be replaced.
Only an issue for extreme “hard gainers.”
For most people, extra calories burned can easily be replaced.
08:39 – Recovery Interference
Too much or too intense cardio can impact recovery—especially leg recovery.
Too much or too intense cardio can impact recovery—especially leg recovery.
09:01
This typically happens when cardio is excessive or high intensity.
This typically happens when cardio is excessive or high intensity.
Should You Do Cardio While Building Muscle?
09:40
For 99% of people, yes—you should include cardio year-round.
For 99% of people, yes—you should include cardio year-round.
10:05
Problems only occur when volume or intensity is too high.
Problems only occur when volume or intensity is too high.
Practical Guidelines
10:10
- Do 1–3 sessions per week
- Each session: 30–45 minutes
- Intensity: Low to moderate (Zone 2)
- You should be able to hold a conversation
10:44 – High-Intensity Cardio (Optional)
- Max: 1x per week
- Duration: 15–20 minutes (or even 5–10 mins works)
- More than this risks burnout
When to Do Cardio
12:02
- Ideally separate from weight training
- Do it on rest days if possible
- Or space sessions by at least 4 hours
12:33
If needed, you can add it at the end of your workout—it’s not perfect, but it’s practical.
If needed, you can add it at the end of your workout—it’s not perfect, but it’s practical.
Final Takeaway
12:46
The benefits of cardio outweigh the negatives for most people.
The benefits of cardio outweigh the negatives for most people.
12:59
Stick to:
Stick to:
- 1–3 sessions
- 30–45 minutes
- Low-to-moderate intensity
This will improve recovery, fitness, and overall results—without hurting muscle growth.
Next steps:
- Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
- Find out if you’re ready for a transformation at https://www.rntfitness.com/transform
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