Debunking the Myth: Does Cardio Really Kill Gains? A Deep Dive into the Reddit Debate

AvatarByJeff Duncan Cardio

Are you constantly questioning whether your beloved cardio workouts are hindering your gains? Do you find yourself scrolling through Reddit threads looking for answers on the age-old debate of cardio versus weightlifting? If so, you’re not alone. The topic of whether cardio kills gains has been a hot discussion in the fitness world, especially on the popular forum Reddit. In this article, we delve into the arguments and opinions surrounding this controversial topic to help you better understand how cardiovascular exercise can impact your gains. So buckle up and get ready to dive into the world of cardio and gains on Reddit.

The Foundation of Gaining Muscle: Resistance Training

Resistance training, also known as weightlifting or strength training, is the foundation of building muscle. It involves using various forms of resistance, such as weights, resistance bands, or body weight, to challenge your muscles and help them grow stronger and bigger.

When you lift weights, you create tiny micro-tears in your muscle fibers. As these tears heal, your muscles adapt and become stronger and bigger to handle the load they were subjected to. This is known as the “progressive overload” principle; by continually challenging your muscles with heavier weights or more reps, you force them to get bigger and stronger.

Resistance training has numerous benefits beyond building muscle. It can improve bone density, increase metabolism, improve overall strength and balance, and even have positive effects on mental health. However, when it comes to building muscle specifically, it is essential to include resistance training as a crucial component in your workout routine.

The Role of Cardio in Building Muscle

Cardiovascular exercise, commonly called cardio for short, refers to any activity that gets your heart rate up and keeps it elevated for an extended period. It includes activities like running, cycling, swimming, or using a cardio machine like a treadmill or elliptical.

But how does cardio fit into the equation when it comes to gaining muscle? While it may seem counterintuitive at first glance – after all, cardio typically focuses on burning calories rather than building muscle – there are ways that cardiovascular exercise can benefit muscle gain.

Firstly, doing some form of cardio can help with overall fat loss. When trying to gain muscle mass, reducing body fat levels can make your muscles more visible and defined. Secondly, performing some light cardio after resistance training can help with recovery by increasing blood flow to the muscles and removing waste products such as lactic acid.

Lastly – and perhaps most importantly – cardio can help improve your overall cardiovascular health. This can be particularly beneficial when it comes to avoiding injuries and being able to continue training consistently, ultimately leading to better muscle-building progress.

The Debate: Does Cardio Kill Gains?

Now that we understand the importance and potential benefits of both resistance training and cardiovascular exercise, let’s address the question at hand: does cardio kill gains?

The short answer is no, it does not – as long as it is incorporated wisely into your workout routine. To see significant muscle growth, you need to prioritize resistance training and ensure you are in a calorie surplus, meaning you are consuming more calories than you are burning.

However, this does not mean that cardio should be avoided entirely. As mentioned earlier, incorporating some form of cardio can provide benefits such as fat loss and improved cardiovascular health. The key is finding the right balance between resistance training and cardio.

Some concerns about cardio potentially reducing muscle gain may stem from endurance athletes who engage in prolonged and intense cardiovascular workouts regularly. Distance runners or cyclists tend to have a leaner body type with less muscle mass because their bodies adapt to become more efficient at the activity they do most frequently – in this case, long-distance endurance exercise.

But for the general population looking to build muscle, incorporating some moderate amounts of cardio (two to three times per week) should not impede progress significantly. In fact, it can have positive effects on overall health and well-being, leading to better workouts and potentially faster muscle growth.

Tips for Incorporating Cardio without Hindering Muscle Gain

Here are some tips for incorporating cardio into your workout routine without compromising your efforts to build muscle:

1) Prioritize resistance training: Ensure that your primary focus is on resistance training; this is where you will see the most significant muscle-building results.

2) Keep cardiovascular sessions short: You do not need to spend hours on a cardio machine to see benefits. Keep your cardio sessions short and intense, such as 20-30 minutes of high-intensity interval training (HIIT).

3) Monitor your calorie intake: As mentioned before, being in a calorie surplus is essential for muscle gain. If you’re doing too much cardio, you may need to increase your calorie intake to compensate for the additional calories burned.

4) Avoid doing cardio before resistance training: It is generally recommended to do resistance training before cardio. This way, you have the energy to lift heavy and stimulate muscle growth.

5) Incorporate low-impact activities: Consider incorporating some low-impact activities such as walking or cycling on non-lifting days to improve cardiovascular health without putting too much stress on the body.

In Conclusion

In conclusion, cardio does not kill gains when executed correctly. Prioritizing resistance training and ensuring you are in a calorie surplus should always come first when trying to build muscle. However, incorporating some moderate amounts of cardiovascular exercise can provide various benefits that can positively impact overall health and potentially lead to faster muscle growth. Finding the right balance between resistance training and cardio is key, and by following the tips mentioned above, you can achieve both goals simultaneously without compromising either one.

What is Cardio and How Does it Affect Muscle Gains?

Cardiovascular exercise, commonly referred to as cardio, is any type of physical activity that raises your heart rate and increases blood circulation throughout the body. This includes activities such as running, cycling, swimming, and even fast-paced walking. While cardio is known for its cardiovascular benefits, such as improved heart health and increased endurance, it has also been a topic of debate when it comes to its effects on muscle gains.

When we talk about muscle gains, we are referring to the process of building and increasing muscle mass in the body. This is typically achieved through resistance training, which involves lifting weights or using resistance bands to target specific muscle groups. As many fitness enthusiasts strive for both a lean physique and strength gains, the question arises – does cardio kill those hard-earned gains?

In short, the answer is no – cardio does not directly kill gains. In fact, incorporating moderate amounts of cardio into your workout routine can actually enhance your overall fitness level and complement your strength training efforts. However, excessive amounts of cardio may impede muscle growth.

The Importance of Cardio for Overall Health

Before diving into the effects of cardio on muscle gains specifically, it’s important to understand the numerous health benefits that come with regular cardiovascular exercise. Research has shown that incorporating at least 30 minutes of moderate-intensity cardio into your weekly routine can lower your risk for chronic diseases such as heart disease, stroke, high blood pressure and obesity.

In addition to these long-term benefits, cardio also offers immediate improvements in mood and stress levels. It releases endorphins in the body which can help reduce symptoms of anxiety and depression. Plus, it can also provide a boost in energy levels throughout the day.

How Cardio Can Complement Strength Training

When it comes to achieving a well-rounded fitness routine, incorporating both cardio and strength training into your workouts is essential. While strength training helps with building muscle mass and increasing strength, cardio can provide a range of benefits that support these goals.

For starters, cardio helps improve your overall endurance and stamina. This can translate to better performance during strength training exercises and the ability to push through those last few reps. Additionally, regular cardio can help improve blood flow, delivering oxygen and nutrients to the muscles that aid in muscle repair and growth.

Moreover, incorporating cardio into your routine can also help maintain a healthy body weight. While it’s possible to build muscle while in a calorie deficit, excessive amounts of cardio may result in burning more calories than you consume – leading to potential muscle loss. However, moderate amounts of cardio can help keep your calorie intake in check without hindering muscle growth.

The Potential Drawbacks of Excessive Cardio

While incorporating tailored amounts of cardio into your workout routine can have numerous benefits, excessive amounts may have potential drawbacks on muscle gains. Excessive cardio refers to high-intensity or long-duration sessions that surpass an hour or more without proper recovery time.

One way excessive cardio may impact muscle gains is by increasing levels of cortisol in the body. Cortisol is a stress hormone that contributes to breaking down muscle tissue for energy. When we do high-intensity or prolonged periods of cardio, cortisol levels increase as the body perceives it as a threat or stressor. These higher levels can lead to the breakdown of muscle tissue which could hinder growth.

In addition to elevated cortisol levels, excessive amounts of aerobic exercise have also been linked to decreased levels of testosterone in men – an essential hormone for building muscle mass. As mentioned earlier, running in a calorie deficit from too much cardio may lead the body to break down muscle for energy instead of using stored fat.

How to Strike a Balance Between Cardio and Strength Training

Finding the right balance between cardio and strength training is essential for not only maintaining muscle gains but also for overall health and fitness. To avoid excessive cardio, fitness experts recommend incorporating moderate amounts of steady-state or low-intensity cardio (e.g., brisk walking, light jogging) a few times a week. This can still provide cardiovascular benefits without significantly impacting muscle growth.

Furthermore, it’s important to ensure that you’re consuming enough protein and nutrients throughout the day to support muscle repair and growth. Strength training exercises should also be prioritized in your workout routine, with cardio being a supplement rather than the main focus.

Lastly, incorporating a variety of different types of cardio (e.g., high-intensity interval training, swimming) can provide different benefits for both cardiovascular health and supporting muscle gains.

In summary, cardio does not kill gains. In fact, incorporating moderate amounts of cardiovascular exercise into your fitness routine can have numerous benefits that complement strength training efforts. However, excessive amounts of cardio may have potential drawbacks on muscle growth if not balanced with proper nutrition and rest. By striking a balance between the two forms of exercise and tailoring it to your individual goals and needs, you can achieve both optimal cardiovascular health and muscle gains simultaneously.

Q: Does doing cardio kill gains on Reddit?
A: It depends. Doing excessive amounts of cardio can potentially hinder muscle gain, but incorporating it in moderation can actually benefit your gains.

Q: How much cardio should I do to avoid killing my gains on Reddit?
A: The general rule of thumb is to do 20-30 minutes of moderate intensity cardio, 2-3 times a week. This will help improve cardiovascular health without interfering with muscle growth.

Q: Can I do cardio and weight training on the same day without killing my gains on Reddit?
A: Yes, it is possible to incorporate both forms of exercise in one day. Just make sure you prioritize weight training and keep your cardio session shorter and less intense.

Q: Are there certain types of cardio that are better for maintaining gains on Reddit?
A: High-intensity interval training (HIIT) has been shown to have less impact on muscle gain compared to steady-state cardio. Incorporating HIIT into your routine can help preserve muscle while still reaping the benefits of cardiovascular exercise.

Q: Can diet play a role in preventing cardio from killing gains on Reddit?
A: Absolutely. Maintaining a caloric surplus, consuming enough protein and carbohydrates, and timing your meals properly can all help support muscle growth while doing cardio.

Q: Is it necessary to completely avoid cardio if my goal is to build muscle on Reddit?
A: No, it’s not necessary to completely eliminate cardio from your routine if you want to build muscle. Just be mindful of the type, duration, and intensity of your cardio workouts and make sure to properly fuel your body for optimal results.

In conclusion, the question of whether or not cardio kills gains on Reddit has been a controversial and widely debated topic within the fitness community. While some argue that high intensity cardio can interfere with muscle growth and decrease strength gains, others believe that incorporating moderate cardio into a workout routine can actually enhance overall muscle development.

After examining various perspectives and scientific evidence, it is evident that there is no simple answer to this question. The impact of cardio on gains is highly individualized and can depend on factors such as exercise intensity, frequency, duration, and one’s diet and overall level of physical fitness.

However, what we can take away from this discussion is that both cardiovascular exercise and strength training are equally important for maintaining overall health and achieving optimal fitness results. Incorporating a balance of both types of exercise in one’s routine can lead to improved cardiovascular health, increased stamina, and enhanced muscle growth.

Furthermore, it is essential to remember that consistency and dedication are key in any fitness journey. A few sessions of cardio are not going to completely reverse the progress made in strength training. Instead of viewing them as competing forces, it is more productive to approach them as complementary components of a well-rounded workout regimen.

As with any aspect of fitness, it is crucial to listen to your body and adjust accordingly

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Jeff Duncan
Jeff Duncan, the owner and Head Coach of CrossFit Pearl District, is dedicated to fostering a supportive and effective training environment.

With a strong belief in the principles of movement mechanics, consistency, and intensity, Jeff has cultivated a community that thrives on continuous improvement and mutual support.

From 2024, Jeff Duncan has expanded his passion for CrossFit beyond coaching by writing an informative blog dedicated to the CrossFit niche. His blog features a variety of content aimed at providing valuable information and insights to the CrossFit community.

Jeff’s posts cover a wide range of topics including training techniques, nutrition advice, workout routines, and answers to common queries within the niche. This transition to blogging allows Jeff to reach a broader audience, sharing his expertise and helping individuals at all levels of their fitness journey.