Cardio and Muscle Building

Under certain conditions cardio can burn fat.

If you want to get big, traditionally you need to eat a mountain of calories, lift lots of weights and avoid cardio. People feared that cardio would plunged your muscles in to a catabolic state and burn your hard earnt muscle. However, research by the Department of Health and Sciences at Mid Sweden University contradicts this.

The Study

They took 10 healthy men between the ages of 25 and 30 and put them through a five week leg based programme. One leg was trained with a conventional strength programme with no cardio. The other leg was subjected to the same programme but with a 45 minute cycle during each session.

They found the leg subjected to both weight and cardio was noticeably bigger than the other leg.

Lots of strong men believe in cardio. They believe that improving the cardiorespiratory system can increase the recovery time between sets, therefore you train with more volume and intensity, meaning you have the ability to increase work capacity. A well designed cardiovascular routine has been shown to work very well in conjunction with German Volume Training to increase muscle mass.

German Volume Training (GVT)

This is the ‘10 sets method’. You perform 10 sets of 10 repetitions of a chosen exercise. You subject the muscle to an extreme amount of volume. The muscles are forced to adapt and grow. Designed by a German weight lifting coach who used it on his athletes who wanted to move up a weight class.

GVT is typically done with compound lifts and using weights around 60% of your one rep max. I would recommend this type of training to experienced lifters.

Don't fear cardio or getting your heart rate, it could actually benefit your training instead of hinder it.

Thank you for reading. I hope this information helps you to achieve your goals. If you ever have any questions on anything discussed on this blog, please get in touch.

Exercise made simple!

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