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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I’m going to show you video proof of
how conditioning could be killing your gains. You see, if you’re looking to build strength,
preceding your strength work, or even including conditioning work with your strength work
is going to kill your gains, and I can prove that to you. So what you see here is a clip of me doing
a standard strength exercise for our back. It’s a classic pullup. As I’m doing my pullups here, I’m trying like
hell to make sure I’m doing these right. All the way down, full extension, come up,
chin over the bar, and what I’m doing is keeping my steady cadence until failure. I rep out, and rep out, and I rep out here,
and ultimately I’m going to get to 23 repetitions here before reaching failure. Now keep in mind, in order to ensure that
I’m getting a clean result here, different than what we’re going to show you next, I
did this on a separate day than what I’m going to show you next. I did this yesterday. Now, when I finally reach failure I come down,
I call it a day, and I leave. The next day I come back here, and before
getting up on that bar, I simply precede this with a single, conditioning exercise here. We’re going to keep it simple. We’re just doing cone hops, and there’s 40
to be exact. Now, the simple act of doing a conditioning
exercise before my strength exercise will have serious impact on my ability to do the
strength exercise because what’s happening here is, as I’m working my legs, and doing
my explosive anaerobic endurance here, I’m still using the blood flow to my legs to try
to fuel. Not well, because it’s an anaerobic exercise,
but I’m trying to fuel my activity. Remember, blood is being directed to these
muscles to try to help us deliver oxygen to the working muscles, but at the same time,
help remove some of the metabolites, and byproducts of muscle contraction away from the muscles
to allow me to keep working. So that’s all well, and good, and when I complete
my 40 reps, now I try to get back up on the bar. Guess what’s happening here? I don’t feel so fresh anymore. I don’t feel as good as I did yesterday
and I didn’t do a single thing to involve my back in that jumping exercise. It should be as fresh as it could be, but
it’s not because when I get up on that bar, and I try to contract, and use my lats to
do every pullup now, it’s not so easy. My lats are now asking for the same flow of
blood that’s being directed to my legs to try to help it, now, through the exercise
and it’s not happening, guys. You only have a limited ability for your body
to deliver, and serve all of its masters. Here it’s becoming more challenging. So what ultimately happens is, when I was
able to go to failure on 23 reps for, I literally only get 16 reps out here. Now why is that? Again, it’s for the reason I just told you,
but more importantly what that means to you is that when you’re going to prioritize strength
in your training you don’t want to combine conditioning exercises with it. A lot of other modalities of training make
this very popular. It’s not a good way to go. At the very least, if you’re going to do that,
and you want to see gains, and strength, then you want to keep your conditioning work until
the end of the workout, after you’ve already trained for that purpose. But more importantly, you’d want to separate
it on different days. But here’s the big argument: we don’t just
train for strength here. What we do is, we try to train you to become
more athletic. When you’re athletic, I’m sorry to say, but
you don’t get the option to do everything you want to do in a fully fresh state. Mixing fatigue, and a muscle under fatigue,
and then asking it to perform work, and do something for you is much more realistic,
and much more productive for most of us who are trying to make gains in the gym, but also
have them become functional, and purposeful when we step outside the gym. That is why I like to combine these two elements
in different types of training. Again, if we’re going for hypertrophy here,
we can still accomplish that. We can accomplish that because we can still
create overload. Just because I fail and did 16 reps up here
doesn’t mean that I wasn’t working my ass off to do all 16 reps. That is an overload. As a matter of fact, it’s a different stimulus
than a fresh overload, created by not doing anything before the exercise. So don’t think that the conditioning is
always going to be a bad thing to perform with your exercises. Certainly don’t think that it’s going to
make you lose muscle. At the end of the day, having all the elements
covered in a complete training program is ultimately going to be – what I feel – is
the most important aspect for you to make sure you’re covering your training. In the meantime, if you’re looking for a program
that does this, and incorporates all the things that I think are important elements to complete
the picture, to make you an overall athlete – if you want to look like an athlete, you’ve
got to train like one – head to ATHLEANX.com and get our ATHLEANX training program. In the meantime, give this one a try, guys. Feel it for yourselves. I’m sure you already have in certain capacities. Doing something fresh is a lot different than
doing it under stress, but if you’re trying to train for strength then I would avoid this
on strength training days, and get it onto its own separate day. All right, guys. If you’ve found the video helpful leave your
comments and thumbs up. Let me know what else you want me to cover
and I’ll do my best to do that for you in days, and weeks ahead. All right, see you soon.

100 thoughts on “When Cardio is KILLING Your Gains (VIDEO PROOF!)

  1. Before you suggest I wasn't recovered from the exercise I did the previous day remember this…I did one single set of pullups to concentric-only failure (no eccentric failure), rested 24 hours and came back to repeat this single set (except this time immediately preceded by a bout of conditioning work – which is currently a popular programming protocol). In any healthy individual, this single set would not prevent you from being able to repeat another single set a day later. In fact, most anybody with any training experience at all could reproduce another set to failure just MINUTES after completing the last one! That is what would occur in a normal workout. So no, a lack of recovery from the previous day is not in play here. Nor is the fact that I didn't rest between jumps and pullups from a muscle recovery standpoint. The lats did nothing during the jumps of course. What is in play here is the limitation of blood borne resources caused by the activity of the conditioning on the muscles of the legs leaving less of an ability in the lats to perform to their maximum because of their lack of these same resources. Strength gains will suffer if trained this way. Overall athleticism is improved.

  2. Could the same principle be used for full body splits? If you train squats and bench on the same day wouldn't it be the same effect?

  3. Cardio will only kill your gains if you aren't eating enough, especially protein and secondarily healthy fats.

    You can do 3 hours of cardio every day and make gains if you eat enough of the right foods. Pretty simple.

  4. I love Athlean X and I totally agree that you have to split Cardio and Strength.
    But what the hell was that "video proof"? XD
    Obviously you will be tired after doing those 40x jumps.

    Its like saying: Front Squats are killing your gains (VIDEO PROOF) – "If you squat 250 lbs and go to your pull ups right after, you can clearly see that my pull ups are not as strong anymore"…..Like ?? Hello? 😀

  5. This is one of the few videos where I'm not entirely clear what's being said. Is combining cardio and strength training a good thing or a bad thing? Is it dependent on what your goals are (athleticism vs hypertrophy)? Is it dependent on what order you do it in?
    I feel like the clickbait-y title hasn't helped. If the overall message is that cardio plus strength training is a GOOD thing (if your goal is overall athleticism, which is the philosophy of athlean-x), why is the title suggesting cardio plus strength training is a BAD thing? "Killing your gains" – why frame it in such a negative way if, in the end, you're going to tell us it's actually beneficial?

  6. Only been at this a few weeks now but I've been separating my strength days and my cardio days for this very reason.

  7. so getting fit and being athletic impacts on your very shallow obsession with getting bulky lol …my gym is full of meat heads who would probably collapse if they had to run for a bus

  8. For my MMA training I like to lift weights early in the morning, then do my MMA training (heavily cardio based), later in the day.
    So basically I think this is the best way, for me I hope at least. I train MMA everyday so it has to be like this.

  9. Not me man. I do fasting cardio intense then go and left weights like an animal. Makes no difference to me and I I'm a heart attack survivor with a stented artery . I'm 37 years old.

  10. My one complaint is you did your pull ups, then you went back the very next day. Your back muscles will be repairing itself. It would have been better if you did it a week before I feel like to let your back muscles fully recover. But I could be wrong. But imagine doing leg day then doing it again the very next day… even though your legs are killing you, there is no way you would be able to do the same sets and reps with the same weight again.

  11. i've been doing fasted cardio in the mornings and then i do strength training in the late afternoon. Is this a good routine?

  12. Honestly, but who does cardio RIGHT before a strength exercise? I guess that’s why you made this video; to let people who do know otherwise.

  13. Hey Jeff, wouldn't the workout you did the day before affect your ability to workout the same muscles to the full extent the next day though?

  14. I typically play basketball 60-90 mins before I lift (some days I just work on shooting, while other days I play full or half court which is a lot more taxing as far as cario goes) I typically wait 5-10 mins after I play ball before I lift. Am I doing anything wrong?

  15. Just want to say I love you and your videos. You've helped improve my workouts and made me stronger. I'm lifting more weight then ever before in less then a year. I only weigh 145 and benching 225 a personal best. When people ask me how I did it I give you credit and strongly recommend you to all my friends.

  16. Hi ppl, this is my take on cardio ,please check the video a d leave comment s 🙂 https://youtu.be/qdebl6-Z8f4

  17. What if you do a 50 minute session of strength training and then do a 45 to 60 minutes of cardio? Like lifting weights and doing the Insanity program?

  18. Awesome video bro!!! I was wondering why I wasn’t gaining I was running before workout 15 minutes smh I’ll just do it another day

  19. By doing a 25 min hiit interval circuit followed up by 6 sets of strength exercises 4 times a week I lost 15 pounds in 3 weeks and I'm getting stronger. Maybe if I didn't do cardio before strength I can get more reps in but I like the progress I'm making now and will store this in my back pocket in case I plateau and feel the need to switch it up.

  20. Of course cardio kills muscle and strength. They are exact opposites and you can only work toward one. I’d much rather have combination of both. The benefits of cardio are important even if lessening muscle mass to an extent. Most weight lifters sooner or later get bulky if not fat due to not being able to maintain great eating habits. It’s the fat muscle guy look and every gym has plenty of examples.

  21. Aren't your lats tired because you just trained them to failure the day before? That's probably the main reason why you hit 16 the second time… they are still recovering.

  22. if you run before doing legs, and take an adequate rest period after running, would the cardio actually help your leg exercises since there is already a ton of blood being redirected to your leg muscles?

  23. Okay so it is like
    1. Combining cardio first with weight training kills the gain.
    2. But cardio first then weight training makes us good athletes able to perform under overload.

    So why not do weight training followed by cardio everyday? We may not be overloaded but at least the gains will be there and the cardio training would also be covered. Right?

  24. This is like saying “doing leg day will ruin your upper body gains!”
    All it’s doing is tiring you out. No shit it’s going to limit your ability to do other exercises immediately afterwards. Cardio has many benefits and can directly help strength training. This video is pointless.

  25. But aren't you still getting stronger even if you are tired doing it? After this style of training, when you go to do pull-ups again fresh, without cardio, might you not find yourself doing 25 or 26?

  26. Ok basically, cardio tires you out if you do it before your workout therefore you cant do as much reps as if you do your workout first

  27. I really like doing a sprint workout (including dynamic stretches) after a great gym workout with weights, bands, equipment, etc.

  28. I flip a tire like 20 times then afterwards hit big combination weights depend (legs, back, or chest) then I give myself about 45 sec to 1 min to recover. Then I do exercise to hit the minor muscles around that major I just workout then work on abs high intensity. Lastly I beat the tire with a hammer for about 1 rest repeat that 4 time cardio afterwards. I go with the 2 way Jeff explained bf it's more tune to everyday life, plus u burn hella crabs.

  29. I felt awful doing my lifting before cardio the one time I tried it, but then I do cardio every time I go to the gym in addition to doing it first. I look at it like this: human hunters would chase their prey, then they would need their strength to kill and carry it, so we are built this way. I've been seeing gains and I recover quickly.

  30. I was actually going through this… I'd lift weights and see numerous gains but then when I started to play basketball and box, I noticed people telling me that I was getting small. I looked at my muscle mass and noticed it too…

  31. Some people pronounce "Hypertrophy" as "HYPER – TROPHY"
    But Jeff pronounces it as "HYPERTRAPHY"
    So I now know the right way to pronounce it because Jeff is always right

  32. What would you recommend to do Cardio 1st then weight Training? Or the other way around? I train 5 to 6 times a week and have a decent diet. Wondering what would be better for fat loss and muscle gains.

  33. Quick question to anyone. I have just under a year worth of experience lifting and I recently started a 4 day upper lower routine. For push movements I focus on chest shoulders triceps. Would an effective way to train be for example:
    Week 1 – chest/strength, shoulders/power, triceps/size
    Week 2 – triceps/strength, chest/power, shoulders/size
    Week 3 – shoulders/strength, triceps/power, chest/size
    Or should I do say chest would be strength for the 1st workout and power for 2nd, then the next week have chest for size the 1st workout than strength. or just go heavy for all 3 on 1st workout, and then do volume? Sorry for long ass comment, I don't feel I've made my point unless you know all the details. Any input would be appreciated.

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