If you are trying to maximize lean muscle growth, should you do cardio before or after weights? This question is regularly asked in gyms around the world by folks trying to learn how to build muscle quickly and today we'll answer it with the latest scientific findings.
It is not uncommon to hear a different answer each time you ask somebody for advice in the gym. That's because a lot of the health and fitness industry is built upon opinion rather than fact. There are many areas which haven't yet been scientifically researched enough and, until recently, this was one of those areas.
Over the last five years or so, there have been a number of tests on subjects to figure out the definitive answer to this popular fitness myth.
The most common misconception in this particular area is that you'll pre-exhaust your muscles by hitting cardiovascular equipment before a heavy resistance workout. This couldn't be further from the truth. In fact, you'll greatly enhance your gains if you do your aerobic activity first, so the old theory that cardiovascular exercise should be done after you've finished with the weights is not true.
Up until recently that theory made a lot of sense. However, when scientists carried out tests they found that those who performed aerobic activity prior to lifting weights actually enjoyed superior lean muscle growth as well as superior fat loss!
What about HIIT? The same results applied here too.
This happens because of the release of two enzymes in the body during physical exercise. They are known as AMPK and mTOR. AMPK is the body's call to action to help you adjust to aerobic activity.
The second enzyme, mTOR, is the key which turns on the muscle building process after a resistance training session. The bad news is that AMPK kills off mTOR, meaning if you stay in the gym after a training session and perform prolonged cardiovascular exercise you are significantly blunting your own muscle building process. Granted you can still achieve results, but they would be significantly superior if you did things the opposite way around.
When the body increases it's release of mTOR enzyme it's signalling the beginning of the so-called 'golden window' for nutrition. This is the often fabled period of time where your body will make the most of any nutrients you provide it with. Release is increased for up to six hours.
If you are one of the many people who like to perform two separate sessions in order to keep resistance training and aerobic workouts away from each other, that last piece of information will stand out as particularly groundbreaking. By separating your sessions with a six hour period you'll allow yourself to get the absolute full benefits from mTOR release before you blast fat with your HIIT session or aerobic workout.
When you are trying to lean how to build muscle in the gym, you'll encounter many areas which are shrouded in mystery and doubt, often coming down to little more than personal opinion. Thanks to ongoing scientific research, however, the question 'Should you do cardio before or after weights?' is no longer something which falls into this category.
It is not uncommon to hear a different answer each time you ask somebody for advice in the gym. That's because a lot of the health and fitness industry is built upon opinion rather than fact. There are many areas which haven't yet been scientifically researched enough and, until recently, this was one of those areas.
Over the last five years or so, there have been a number of tests on subjects to figure out the definitive answer to this popular fitness myth.
The most common misconception in this particular area is that you'll pre-exhaust your muscles by hitting cardiovascular equipment before a heavy resistance workout. This couldn't be further from the truth. In fact, you'll greatly enhance your gains if you do your aerobic activity first, so the old theory that cardiovascular exercise should be done after you've finished with the weights is not true.
Up until recently that theory made a lot of sense. However, when scientists carried out tests they found that those who performed aerobic activity prior to lifting weights actually enjoyed superior lean muscle growth as well as superior fat loss!
What about HIIT? The same results applied here too.
This happens because of the release of two enzymes in the body during physical exercise. They are known as AMPK and mTOR. AMPK is the body's call to action to help you adjust to aerobic activity.
The second enzyme, mTOR, is the key which turns on the muscle building process after a resistance training session. The bad news is that AMPK kills off mTOR, meaning if you stay in the gym after a training session and perform prolonged cardiovascular exercise you are significantly blunting your own muscle building process. Granted you can still achieve results, but they would be significantly superior if you did things the opposite way around.
When the body increases it's release of mTOR enzyme it's signalling the beginning of the so-called 'golden window' for nutrition. This is the often fabled period of time where your body will make the most of any nutrients you provide it with. Release is increased for up to six hours.
If you are one of the many people who like to perform two separate sessions in order to keep resistance training and aerobic workouts away from each other, that last piece of information will stand out as particularly groundbreaking. By separating your sessions with a six hour period you'll allow yourself to get the absolute full benefits from mTOR release before you blast fat with your HIIT session or aerobic workout.
When you are trying to lean how to build muscle in the gym, you'll encounter many areas which are shrouded in mystery and doubt, often coming down to little more than personal opinion. Thanks to ongoing scientific research, however, the question 'Should you do cardio before or after weights?' is no longer something which falls into this category.
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Next Step: See how to build muscle with simple tips from the UK's leading fitness instructor Russ Howe PTI. Discover whether you should do cardio before or after weights to increase results with this free report.
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