Apr 022016

Interesting post over at SuppVersity on a new study that shows doing cardio before weight training can produce better gains than just resistance training alone. While it’s only one study it certainly interesting and worth considering no?

Cardio Can BOOST Your Gains?! Do it Before Weights and be Rewarded With 28% Increased Fiber Size & VO2 Gains

aIn previous articles at the SuppVersity, I have written about the still ubiquitous concern that cardio training (or aerobic training, in general) could hamper your size and strength gains – a fear that is, unless you overdo it, unwarranted (learn more about HIIT & “regular” cardio training).

Now, a recent study from the Mid Sweden University shows that the opposite could be the case, i.e. that the hypertrophy response to exercise can actually be stimulated by combining resistance training not just with “cardio”, but with “cardio” (=continuous cycling) and HIIT – at least if it’s done not after, but before resistance training.

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  2 Responses to “Cardio Can BOOST Your Gains?”

  1. Hi Dean,

    Have you tried this or are you going to try this?
    I would be interested to know how you get on. When I’m not on an early shift,(early shift is every third week) the other two weeks I go to the gym, I run there which is only half a mile but it gets the heart rate elevated and gets me warmed up.
    Other than that, I don’t have the time or the energy, training at 06:00am to do cardio first. Cardio Interspersed with a really heavy low rep workout might be a good way to do it if you were happy to do slightly less weights, but then if you were going very heavy you would possibly being doing less lifting, and the cardio could be recovery in between sets!

    Graham. (((——)))

    • After posting this I was thinking about it after and you expressed the same thoughts I had. Is adding an additional 30 to 60 minutes of cardio time to your training worth that increase? If you have the time then yeah I might give it a go however for many of us we simply don’t have that time.

      That said I am thinking of adding a couple of some additional training days into my routine since I only train 3 days a week. I am thinking I could do 30 minutes of cardio on the bike followed by some auxiliary exercises that I feel need to focus on as they are not being directly trained or I think the additional frequency and volume will help bring up lagging body parts. So over all it would be about an hour total training time. I will write more about that in my training log on the forums.

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