About the Author Obi Obadike, M.S. and can I do that in the morning when I wake up? I really think I should do some cardio to kind of tighten up my whole routine. HIIT and steady state cardio: Which is the best cardio for bodybuilding? Similarly, if you want to lose fat but you’re creating your required caloric deficit through diet alone, then again there is no need for doing any cardio on your off days. During rest days you devote more of your resources to growth and repair. Lexiconic99. My goal is to be able to run a reasonable-good 2-3 minute mile and I'm curious if running every day, w/o rest, is "hurting" my cardio progress? Your nervous, immune, and hormonal systems also get back to a situation conducive to growth and performance. The use of low-intensity cardio, done either pre or post weight training, allows one to burn more calories while not … View Profile View Forum Posts Registered User Join Date: Jan 2015 Age: 27 Posts: 55 Rep Power: 71. People tend to view their progress in arbitrary blocks of time–weekly, monthly, quarterly. I think she's kind of setting me up to get overall healthier which is fine and I'll run with that for a while but once I get stuff going I think I'll tweak it. DO: Use it as a warm-up before strength training, but limit the time to 10 minutes, max. If that’s not enough, add a second, and so on. Will my muscles break down? 08-05-2015, 06:59 AM #1. What Kind of Cardio Exercise is Best for Bodybuilders? After all, DOMS is at its worst after 24 hours of an intense leg workout. The second best option is to do them at different times in the day, like cardio in the morning and lifting in the afternoon. The most popular bodybuilding message boards! This 3 day shredding program is perfect for anyone looking to get ripped but can only make it to the gym 3 days out of the week. Bodybuilding with 30 second rest between sets is cardio!” That’s because fat loss is all about energy balance. and burn up a ton of cals so I can eat more? You'll be able to tell which method works best. Recommended Posts. Wrap Up. If you absolutely must perform cardio on lifting days, look to keep the two sessions as far apart as possible. i have trimmed it back to about the 3 mile mark instead of longer distances and I eat alot more. Rest Day Best Practice #1: Meal Prep. Get cardio in on your off days or as far away from strength training as possible. what do you guys think is the best ammout of rest days, both on and off of a cylce. In other words, you must be in a calorie deficit. Monitor your calories in and calories out. I know, I know–“as long as it helps to put you back in that caloric deficit…” I guess, my question is a bit more nuanced than that. I train really hard so some weeks i'll take 1 rest day and others i'll take 3. Firstly, the question of whether you should do cardio on rest days very much implies that you primarily train using weights, because if you were running or cycling as your primary training principle, you wouldn't consider doing even more cardio on your rest days. To lose fat, you must consume fewer calories than you burn. Sign in to follow this . The most popular bodybuilding message boards! Cardio. These activities shouldn't exhaust you, but they will still burn calories. As we know, a healthy body is made in the kitchen, not in the gym. I usually work out 5 times a week. In reality, the body continues to make protein and repair worn down muscles for up to 48 hours after training. If you are able to keep your lifts increasing (increasing strength) and notice your are growing; then you are doing well. Spend one day lifting before your cardio and another on the treadmill before you hit the weights. So if you do leg-intensive cardio today, it will directly affect muscle growth in your legs. Most of the day, they lie around doing nothing, letting the females make the kills. Low-Moderate Intensity Cardio On Weight Training Days: As stated in the intro, bodybuilders primarily use cardio as a means in increase their caloric expenditure (Cardiovascular training has a TON of other health benefits, but we will not touch on those benefits here). Lifting Days: 5 min warm up Lift (Full Body WO 1x15 on machines only) 20 min cardio Non-Lifting Days: 40 min cardio I lift every other day. Female Bodybuilding » Cardio on rest days (5x5 stronglifts)? So let's assume you train 4 times a week lifting weights, which leaves 3 potential rest days a week. Results 1 to 5 of 5 Thread: Cardio on rest days (5x5 stronglifts)? If hypertrophy is your main goal, it’s wise to perform cardio on non-lifting days in order to spare as much muscle tissue as possible. Obi Obadike, M.S., is a celebrity trainer and fitness author who holds a Master of Science … "Growth days" make you grow directly by allowing you to recover. As far as I am concerned, both bodybuilding and figure fit usually require much the same in terms of cardio these days – the duration is what differs mostly. The best option is to do weight training and cardio on separate days. When should one actually measure whether there is sufficient caloric deficit? This includes activities like leisurely walking or slow dancing. What research shows clearly is that cardio ideally should be separated from legs by at least 24 hours. Finally, try to separate your cardio from leg days by at least a day. We can generally perform cardio in two ways: 1.Low-intensity steady state (LISS) – this is where you elevate your heart rate moderately (120-140 beats per minute) and keep it there for an extended period (20-60+ minutes). All in all, rest days are extremely important when it comes to building muscle and staying fit. I recommend beginning with one, 15-20 minute cardio session on one of your off days from training. Anyone had any negative consequences of doing 20-30 minutes of light cardiovascular training on rest days? lol Like I lift 5x a week, and have 2 rest days, can I do cardio on 1 of those rest days for like 45 mins? But there are some who use the two following days for a relaxed, slow cardio … I will be doing jump rope, heavy bag work, sprints and pad work Low-intensity cardio should be done after your lifting session or on your active-rest days, and should last 30-45 minutes to build muscular and respiratory endurance. Most people rest for a day or two following leg day. I'm doing 4 days … Will moderate cardio (swimming) have any adverse effects on muscle development / growth on rest days? Here’s a thought: If building muscle were the only issue, then time spent on cardio would equal zero. If you're well rested you'll be able to perform at a higher level and do more volume, both of which will make the session more effective. The most popular bodybuilding message boards! Anything longer should be done post-workout. They may spend as many as 22 hours a day inactive. Maintaining the same balance of macronutrients on training days and rest days has proven to work best for us and our clients. Whether it's less intense, volume-focused workouts, recovery workouts, or some other plan, there are still options to keep you in the gym on the regular. Advanced Search. The Idealized Rest Day in Food “I wouldn’t alter rest days much, except maybe take away a pre-workout snack and post-workout recovery,” says Rizzo. lean bulking right now, is it okay to do cardio on my off days to eat more? 2-4 thirty minute cardio sessions every week should be the perfect amount to start with. Followers 0. I'm working out on a 7 day schedule with 5 days in the gym and 2 days rest. this is a question for on a cycle, and for off of a cycle. Thread Tools. But do these strategies actually help you in the long run? Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . I don't want to do it on nights that I lift for a few reasons, but that's besides the point. Home › Bodybuilding › Cardio › Avoid Long Cardio Sessions on Rest Days. Reason 2: Doing cardio on rest days is generally unnecessary to build muscle and/or lose fat. I wouldn't think having two consecutive rest days would be a bad thing. They watch the young or patrol the territory. Gold; 69 3599 posts; Posted February 13, 2012. Just because you have two high-intensity days doesn't mean you take the rest of the week off. Take a complete rest day on day 7 from the gym and cardio. Hey Everyone, I'm currently on a bulking cycle. Picture the life of a male lion. If your goal is to build more muscle rather than maximum strength, you will follow a traditional bodybuilding-style split. Typically, rest days aren’t necessary for light cardio. Franco Columbu 2x Mr.Olympia: “We didn’t do any cardio when bodybuilding back in the day. I feel the elliptical and brisk walk would be my primary options. What really worked well for me was this: day 1- cardio day 2- lift day 3- off Do a couple cycles like that and then take 2 days off now and then. If your primary goal is to build muscle, then there is no need for doing any cardio on your off days. would it affect muscle growth if I do cardio on a rest day? and ofc the obvious heart benefits. What about using cardio on “rest days” in order to combat cheat meals/days? Can I do cardio on rest days? Is no need for doing any cardio on your off days from training days would be bad! Lose fat for more great workouts like this one, 15-20 minute sessions! 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