The great debate.
Should you do cardio during a lean bulk cycle?
should you "eat back" your calories burned from said cardio?
The goal is to gain muscle mass, but you also don't want to just flat out ignore cardio and let your heart health suffer....or do you?
Eat back the calories lost
You should always be doing cardio
As much as you can. Just get your heart rate up for an extended period of time.
>As much as you can. Just get your heart rate up for an extended period of time.
Doesn't this just take away from your lifting though? your body has to recover from cardio just how it recovers from muscles being taxed.
If you spend a lot of effort on cardio your body recovers your muscles less effectively from your lifts?
1-2 miles 3-4x a week isn't going to impact your gains.
In fact it will improve gains by improving blood flow and heart rate.
Your endurance and work capacity will also increase. Let's not forget it will keep your BP down.
Stop looking for a way out. Do cardii
Doing at least 20 minutes of daily LISS has far more benefits to almost everyone's goals than it does detriment.
I lift one day and rest the next day.
Should I just do one day lift, then on "Rest day" just do 30 minutes of LISS jogging?
or should I do 60 minutes?
Just do 30mins unless you want to be good at running.
To add onto my previous post
and this post
I personally do cardio after my lifting session. When I was bulking I'd just jog up an incline for 15 minutes. Now that I'm cutting I decreases the Incline but upped the time to 30 minutes.
LISS after lifting may have some small impact on my gains, but I've gotten bigger and stronger with no issue.
So far I've lost 15lbs on my cut and I haven't lost any real strength on my lifts yet.
>So far I've lost 15lbs on my cut and I haven't lost any real strength on my lifts yet.
How exactly do your bulk/cut cycles work anon? that's a lot of lbs. Do you go back and forth between a set number of lbs?
This first 10lbs+ of a cut is mostly just water weight.
So how do you properly know when to switch from cut to bulk and then bulk to cut??
do you just use bf%?
Just finish when you want to. I’m cutting down until I see my abs then will go on a lean bulk (+300 calories) after that.
That isn’t true.
>one day cardio
>the other strength
also if you never get your heart rate to like 80-90% HRMax you're heart ages significant faster
you literally die earlier because you don't wanna do a bit of cardio
If your goal is just heart health and not burning calories, you could just combine your cardio and lifting by doing supersets of separate muscle groups. My HR stays between 120bpm and 140bpm during a 1 hour lifting session because I take no rests. I alternative between push, pull, and leg exercises.
Depends on whether you care more about living a few months longer or squeezing out that extra 10 grams of muscle mass for your next competition.
> Strength training.
Excuse me? At least use a freaking barbell no plates OHP, Dumbbells create endurance based strength whereas you can do such with barbells but also go heavier due to the even load which is easier to handle.
anon it's just some generic clip art picture calm down
Only things I would consider appropriate depiction of strength training with dumbbells would be straight arm lateral raises or renegade rows, those actually are beneficial for one's strength.
Dumbbells are better for any lift unless it's a heavy compound like deadlift where barbells are the only feasible equipment. Lifting two dumbbells hits small stabilizer muscles that barbells don't work and makes it impossible for strength imbalances to form. When I switched from low bar squats to split squats I discovered that my left leg was about 20-30% weaker than my right.
Yes, and you should be getting enough calories to allow for it
what do you mean? you mean "eat back" your cardio calories?
If my fitwatch says I burned 500 cals on a jog, do I eat back 500 cals?