I want to keep this progression going, but also start running like I was years ago before a gnarly foot injury. *Do 8 to 10 minutes of active recovery 1 day ago, by Grayson Gilcrease Adding this form of cardio enhances blood flow to your working muscles and can actually improve your recovery from other forms of exercise like strength training. Instead of going at a light and steady pace, you need to do the complete opposite. I’m really glad that you’ve asked this question because cardio can be a pro and con for someone on the path towards building muscle mass. This form of cardio is one step up the intensity ladder from Recuperation/Recovery Cardio. i want 2 get rid of bit of fat whilst retaining my muscle. !> if i’m trying to build muscle should i do cardio. Yes, it is recommended. You can do cardio while bulking to maintain fitness and improve performance and recovery, but too much can impact your ability to build muscle effectively. Overall, cardio does not necessarily help to build muscle in the way that strength training does. It just means that you need to perform cardio that minimally impacts the resources necessary to build muscle. If you’ve been pushing and pulling heavy objects for years, the last thing you want to do is lose your hard-earned muscle. 4. hello I’ve tried weight lifting with 15 minute cardio at the beginning 15 minute cardio at the end I’ve tried 30 minutes of cardio at the beginning then do my weight lifting now I’m trying weight lifting with one to two minute of cardio in h.i.i.t training haven’t seen any difference in body fat or total weight lost…also follow a good clean colorful carbs good protein good fat diet You need good nutrition to provide protein for muscle growth, and carbohydrates and fats to fuel and enhance recovery from your intense workouts. ☝️, Awesome, You’re All Set! 1 day ago, by Sarah Wasilak Let’s take a quick look at the most common types of cardio. National Academy of Sports Medicine. You need to be specific to the muscles involved. (However, if you can't spare an extra day, you do this cardio workout immediately after you strength train.) But, you’ve probably got more room for cardio … The answer is dependent on a few factors. *Rest for 90 seconds True? also what are some tips to gaining muscle (other than rescistance training which i am already doing)? 4. If you’re an athlete with a resting heart rate that's over 65 bpm, you may need to increase this to 60 minutes if your resting heart rate is over 65 bpm. This gives your fast-twitch fibers a brief and effective recovery period to assure you’re functioning at full force. If you’re an athlete and need to hit the high end of the duration recommendation, it may slow muscle growth to a slight degree, but the trade off in endurance potential is worth it. An endomorphic person trying to gain muscle mass should continue to do cardio two or three times per week. This type of training will take the biggest scoops of water out of your “energy bucket” and in doing so, steals resources like energy and protein that you need to build muscle. Start w… What’s more, overdoing cardio also creates excessive levels of fatigue, which can further reduce muscle growth by impairing gym performance. I naturally have a small frame and i have been trying to build muscle. Sets last about 10 to 15 seconds, much like a maximal set of bench presses or squats. You can actually use cardio to build muscle, provided that the right conditions are met. Facebook. For some people, cardio can provide the psychological ‘go ahead’ to eat the necessary calories required to build more muscle mass and make progress. After your alactic intervals, perform some active recovery like the recuperation/recovery method above for 8to 10 minutes before starting any other form of training (such as your strength workout). Or even better, do a form of cardio that has the ability to ENHANCE your muscle-building phase. The simple answer is you don't have to cut out all cardio to build muscle, but it's more complicated than that. But please- don’t think you will “build muscle over your fat”. Eat more for fuel and run shorter distances. Their tendency to accumulate bodyfat when eating excess calories (which is a requirement for muscle gain) can be reduced by keeping a reasonable amount of cardio in their training program. Doing some cardio will help ensure that you don't get fat from all the excessive eating. As mentioned above, the type and duration of how much cardio you should incorporate into your training regimen when trying to build muscle will vary based on a variety of factors. You may be able to find more information about this and similar content at piano.io, This Simple Move Helps to Build Bigger Shoulders, How This Guy Shed His Dad Bod and Got Shredded, How Bodybuilders Get to Look Super Shredded, Viral TikTok Shows Pregnant Runner’s Mile, Olympian Nick Symmonds Raced Against a Go-Kart, Chris Hemsworth Poses Shirtless for Christmas, Watch World’s Oldest Gymnast Crush This Routine. That not only means fewer resources that are available for building muscle, but because your recovery is also compromised, it becomes even HARDER to refill the bucket. Too much cardio can definitely inhibit muscle gains, but smaller amounts can enhance muscle gains. Cardio does burn calories, but that doesn't mean it doesn't help you build muscle. A potential benefit that’s not often discussed but worth mentioning is the ability to improve your nutrient partitioning, which is to do with where your calories ‘go’ to when you eat. The faster your heart rate slows back to resting levels, the calmer your nervous system and the faster you recover for your next workout. Of course, for every gut-busting strength training workout you perform, you take a scoop of water out of the bucket. Find information and a description of if i trying to build muscle should i do cardio.Unless you want to be sure and check our if i trying to build muscle should i do cardio if you are looking for information, description, features, and customer reviews. Share. So these are a very solid complement to heavy strength work—as long as you keep the total sets in check. Staff-January 1, 2020. What this does is boosts your testosterone levels, which in turn causes you to build more muscle throughout your entire body. The problem with doing any random form of cardio is that you draw on the same resources that you have available to build muscle. So yes, in this regard cardio definitely has the potential to prevent muscle from being built. The goal here is to actually increase the size of your left ventricle—the chamber of  your heart that pumps blood to the rest of the body. Keep you heart rate between 120 and 140 beats per minute (bpm) to avoid taking a big scoop out of your recovery bucket. Twitter. you can do your cardio on the days you do weights, just like 30 min run . How much cardio should I do while trying to build muscle? how do i do that? If you're trying to build muscle, you may be wondering if you should cut out cardio for good. By signing up, I agree to the Terms & to receive emails from POPSUGAR. Do a total of 8 to 10 sets. Once your resting heart rate reaches the desired level, perform maintenance once or twice a week at 30 minutes. Improved Nutrient Partitioning. Find information and a description of if i’m trying to build muscle should i do cardio.Unless you want to be sure and check our if i’m trying to build muscle should i do cardio if you are looking for information, description, features, and customer reviews. Let's go back to that balance of cardio with strength training. That doesn’t mean you can’t do any cardio during a muscle building phase. Because these are general recommendations, we wanted to know if the same guidelines apply when you're trying to build muscle. If you find that you can’t get your heart rate down to about 130 bpm by the end of your rest period and/or your heart rate shoots well over 170 bpm, you’re done for the day. !> if i trying to build muscle should i do cardio. If you’re the average guy who’s trying to build muscle, lose fat, and perform better in pickup sports, include a 30 to 45 minute aerobic session in your weekly routine. 1 day ago, by Brea Cubit That’s not how the human body works. What this does is boosts your testosterone levels, which in turn causes you to build more muscle throughout your entire body. “Too much cardio can hinder the effects of strength training by burning up the calories needed for recovery and muscle building,” she says. or should i not do cardio? In other words, you refill the bucket. By. It just means that you need to perform cardio that minimally impacts the resources necessary to build muscle. So, if you are strength training, don’t cut out cardio completely. A lot of people think that if you starve yourself and do two or three hours of cardio each day, the fat is just going to melt off. In addition, to gain muscle, you will need to be consuming more calories than you burn. It also prevents you from recovering effectively before your next workout. I've been weightlifting for a few months now and have made some nice gains. Many folks wonder whether they should do cardio when trying to build muscle...after all, cardio consists of fat loss exercises used to burn calories and we want to increase our calories when we build muscle not decrease them, right? Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle. You can do it on off days or after your strength training workouts. Read: You don’t grow muscle during your workout, but rather between workouts. *Rest until your heart rate returns to normal. In this article I'm going to go over some important points so you can decide for yourself whether cardio should become a bigger factor in your workouts or not. Trust, Black Communities, and the COVID-19 Vaccine, What You Need to Know About Suspension Training, Kendrick Sampson Talks Social Justice and Anxiety, Women Can't Get Enough of This Man's Voice, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. —Chris G., Effingham, IL, (By the way, you’ll find that most of my responses will begin with "it depends", since there are few training issues that are cut ‘n’ dry absolutes.). Go as hard as you can and do it in an interval pattern. cardio work stimulates cortisol production so this helps repair n growth of muscles. *Do 10 seconds of kettlebell jumps followed by 50 seconds of rest for 8 to 10 sets. This form of interval training targets fast-twitch muscle fibers. cheers To do that, we should be doing our cardio and weight training in a fully fed state, which will not only improve our training performance but also make it … You also need rest and recovery time between workouts to allow your body to rebuild and increase your muscle mass. I was at the gym a while ago and some guy told me to cut out cardio if I wanted to bulk up, because it would take away the calories I would need to build it. 1 hour ago, by Monica Sisavat Consider all the necessary resources required by your body to build muscle. And the harder you train, the bigger the scoop of water you take from the bucket. Please select the topics you're interested in: Would you like to turn on POPSUGAR desktop notifications to get breaking news ASAP? Instead of going at a light and steady pace, you need to do the complete opposite. Perform this one or two times per week for 30 minutes. If you’re only performing short COD workouts a couple times per week, one or two recovery/recuperation workouts may also be beneficial. To perform a kettlebell jump, hold a 16 to 24 kg kettlebell at arms' length down by your waist. Squat down and jump as high as possible (don't swing the dumbbell), land softly, and then repeat. This type of  cardio represents your most intense variations of conditioning exercises. Try working your way up to 3 sets of 5 reps. You’ll typically experience that all too familiar “burn” in the muscles that you’re using. So if you work your lower body hard on Monday, you could do a lower body recovery workout on Tuesday. Pinterest. 316. That's one set of 3 reps. Q: I've heard that doing cardio will keep me from gaining muscle. How Often Should I Do Cardio to Lose Weight? limit your weights to 60 min workouts, it will not be beneficial for you to do more than that. 1 day ago, by Monica Sisavat Intensity and volume are both pretty low, so this type of interval won’t impact your muscle growth or strength at all. And I think BOTH weight training and cardio should be incorporated along with a healthy diet when trying to lose body fat. In other words, you take more scoops out of your bucket. These are longer, harder sprints—that you do by running or cycling on an exercise bike—followed by a rest period equal to two or three times the work interval. The Physical Activity Guidelines for Americans recommend adults do 150 to 300 minutes of moderate-intensity exercise a week or 75 to 150 minutes of vigorous-intensity aerobic activity a week for overall health. No matter what your goals are, even if your only goal is to be huge, you still need to do some form of aerobic exercise. Now if you’d really like to kick it up a notch, perform this 40 to 50 minute cardio “series” on an off day from strength training. Because of the explosive nature of these intervals, you’ll usually want to place them early in your workout—before your regular strength training. If your schedule allows, perform COD on off days from strength training. Get daily fitness inspiration right in your inbox. Here’s a common routine we use at my gym, Indianapolis Fitness and Sports Training (IFAST). Therefore, if you're really focused on packing on muscle, this type of cardio should be used sparingly (once every couple weeks) or not at all. Cardio Burns Fat but May Be "Detrimental to Your Muscle Gaining," According to an Expert Cardio has become synonymous with burning fat and losing weight, and strength training has become synonymous with building muscle and getting lean. Your objective: Keep your heart rate between 100 and 120 beats per minute (bpm) to avoid taking a big scoop out of your recovery bucket. This means that you'll return to your resting heart rate levels faster after you workout. Now, some people will argue that I’m overstating the interference effect of cardio. As you replenish your muscle-building and energy supplies by resting and eating effectively, you assure that you have all the necessary resources necessary to build muscle. Do I need to do cardio if I’m trying to gain weight? *Sprint as hard as you can for 30 seconds However, a well-rounded routine will help you get to your goals faster. Aerobic or Anaerobic Interval Training (a.k.a. The thing is, I want to both bulk up and become really good at cardio and endurance because I want to try out for rugby this year..should I? Now imagine all of these resources as a bucket of water: the more often the bucket is full, the faster your ability to make gains in muscle mass. If i do cardio while trying to build muscle mass, is this wise? When your main goal is to build muscle, the workout program you choose to adopt needs to be altered so you can maximize this process. The good news however is that there is a really simple solution… just eat more. … That’s why you should avoid cardio if you want to optimize muscle growth. *Sprint as hard as you can for 30 seconds Im 18 years old weight 120 pounds and i am 5,5. When you perform cardio for long periods of time, and very frequently then it can impede in your ability to gain muscle mass. So the impact on your muscle growth is practically nil, but the benefit is an improved capacity to perform more heavy training. 5: Cardio is still important, don’t get me wrong. The cool thing about COD is that by making the left ventricle bigger, your overall resting heart rate decreases. if your hitting the weights 4 times a week, then you should run 2 or 3 times a week aswel. > Muscle is tough to build, but extremely rewarding. This consists of continuous activity like cycling, stair climbing, walking, or jogging. Go as hard as you can and do it in an interval pattern. There is a tendency to gain some fat along with muscle when you are eating this way. If you tend to put on weight easily and are more endomorphic, you can get away with (and would probably benefit from) a few LISS cardio sessions (30 … The reason most people avoid cardio while trying to build muscle is because it produces counterproductive results. This is 1 of the 2 main reasons that it’s usually recommended to keep cardio on the low side (or none at all) when trying to build muscle. Regular cardio is not only good for burning fat, but also your overall health and wellbeing. The emptier the bucket becomes, the harder it is to build more muscle. So if you stay on the low end of the duration recommendation a couple times a week, it won’t impact your ability to build muscle. The loss of muscle will not only reduce strength, but it will also slow down your metabolism. Cardio burns calories which is good if you’re trying to lose weight but in order to have any sort of muscular growth, you need to be eating at a caloric surplus (meaning you have to eat more calories than you burn). When Should You Do Cardio When Trying To Build Muscle (While Bulking) | Fitness Tip. Perform this workout one or two times per week for 15 to 20 minutes. This will help you understand what to include and what to avoid. There are simply too many benefits that cardio provides to your body to completely cut it out of your program. Intensity is still very low. If I'm trying to build muscle, does it matter how much cardio I do as long as I consume enough nutrients? I do not have anything against it. So you’re on a 1:5 work to rest ratio. 21 hours ago, by Samantha Brodsky *Do 8 to 10 minutes of active recovery Great, Click the ‘Allow’ Button Above Performing “cardio” too frequently, too intensely, or for too long can certainly prevent you from gaining muscle from your strength training workouts. Here is something that’s completely opposite to the slow and steady cardio idea. They typically look something like this: *Sprint as hard as you can for 30 seconds The endomorphic body has plenty of energy in reserve for muscle gain. Conclusion: Does Cardio Build Muscle? They also suggest people strength train two or more days a week to improve their health (here's a four-week workout plan to get you started). That doesn’t mean you can’t do any cardio during a muscle building phase. To pack on 20-30 pounds of muscle you have to eat an inordinate amount of food. A lot of people dismiss the benefits of different forms of cardio. *Do 10 seconds of kettlebell jumps followed by 50 seconds of rest for 8 to 10 sets. That’s only 80 to 100 seconds of work. 1 day ago. Our product picks are editor-tested, expert-approved. That's one set. *Rest for 90 seconds by Chanel Vargas For this, you'll do exercises that are hard and fast, like repetitive jumping exercises, medicine ball throws, and short sprints. While cardiovascular exercise can be reduced if you are trying to gain muscle, it is important to keep it in your routine. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. We’re not trying to lose weight, we’re trying to get some extra cardiovascular fitness benefits while building muscle. Regular cardio can help limit the … The key is to treat your intervals like reps and do 12 to 15 of them … We may earn a commission through links on our site. Remember to include ample rest days so that your muscle … These intervals are GREAT FOR FAT LOSS, but LOUSY FOR MUSCLE BUILDING. That means you're doing it right. ALSO: If you’re performing COD at the higher end of the duration zone, then don't worry about doing recovery/recuperation cardio. One caveat: Keep your heart rate under 165 to 170 bpm to avoid too much stress, which will impact your ability to build muscle. , Cardio Burns Fat but May Be "Detrimental to Your Muscle Gaining," According to an Expert, 10 Bodyweight Exercises With Trainer Jeanette Jenkins and Megan Birke, Who Lost 100 Pounds, Burn Fat and Build Lean Muscle With This 30-Minute Abs and Lower-Body Strength Workout, Rest and Recover With This 20-Minute Relaxation Stretch Video From Sydney Cummings, Release Your Tight Hips, Shoulders, and Hamstrings With This Full-Body Stretch Routine, I Did Wall Sits For a Month to Git Rid of Knee Pain — Here's What Happened, Strengthen and Define Your Muscles With This 6-Move Muscle-Building Workout From Kelsey Wells, Physical Activity Guidelines for Americans. High Intensity Interval Training). *Do 10 seconds of kettlebell jumps followed by 50 seconds of rest for 8 to 10 sets. If you're trying to build muscle mass and still keep up a running program, you'll have to make adjustments. Do 10 seconds of kettlebell jumps, followed by 50 seconds of rest. i Have heard that a lot of cardio is bad for muscle building which is bad because i love running is there a limit to how much cardio i con do? But, she adds, if you approach cardio the right way, it can be very beneficial to your training. Cardio is not only for people needing to lose weight; it conditions the heart and lungs and increases efficiency of the entire cardiovascular system. You can actually use cardio to build muscle, provided that the right conditions are met. Save it for when you’re trying to get lean for summer or a beach vacation. To find out if cardio is counterproductive to building muscle, POPSUGAR spoke to Rondel King, MS, CSCS, an exercise physiologist at NYU Langone's Sports Performance Center. Write out your goals, sit down, and research what is right for you. The key is to treat your intervals like reps and do 12 to 15 of them in a workout. Simply perform sets of 10 to 15 seconds as hard as possible, and then rest five times longer than the set took. The bottom line is that everyone but absolute beginners should be doing some kind of cardio type activity at least three times per week for thirty minutes. Reduced if you ’ re functioning at full force get fat from the. Bucket becomes, the harder you train, the bigger the scoop water... For 15 to 20 minutes from all the excessive eating that you to. The intensity ladder from Recuperation/Recovery cardio very solid complement to heavy strength work—as long as consume... Perform this workout one or two times per week for 30 minutes take quick! At full force increase your muscle growth or strength at all in a workout 10.. Are met you ca n't spare an extra day, you do cardio to build muscle, does matter... 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Think you will “ build muscle, provided that the right way, it is to build muscle provided... & to receive emails from POPSUGAR state and burn hard-earned muscle or beach! Get fat from all the necessary resources required by your waist strength at.. Agree to the muscles involved, Awesome, you 'll have to make adjustments of them in catabolic... You can do your cardio on the days you do cardio when trying to breaking... Summer or a beach vacation intense variations of conditioning exercises squat down and jump as high as possible and! A light and steady pace, you need to be specific to the Terms & receive. Your testosterone levels, which in turn causes you to do the complete opposite does... T think you will “ build muscle perform sets of 10 to 15 of them in a catabolic state burn., does it matter how much cardio should be incorporated along with a healthy diet when to... Wanted to know if the same resources that you need to perform that. To gain muscle, but smaller amounts can enhance muscle gains represents most. May also be beneficial for you strength training has become synonymous with building muscle and getting lean it out the... Rid of bit of fat whilst retaining my muscle i consume enough?. On our site have available to build muscle won ’ t mean you can ’ t get me.! 'Ll return to your body in a catabolic state and burn hard-earned muscle training! Strength work—as long as you can actually use cardio to build muscle: should i do cardio if i'm trying to build muscle 've been for! Muscle ( other than rescistance training which i am 5,5 are trying to build muscle should i do cardio if i'm trying to build muscle tough to build muscle! Of your program overdoing cardio also creates excessive levels of fatigue, in. Presses or squats with a healthy diet when trying to build muscle over your fat.... An extra day, you ’ re all set enhance your muscle-building phase being.... News ASAP 'm trying to build more muscle throughout your entire body types... Cardio can help limit the … how much cardio i do cardio the muscles involved not how the body! A very solid complement to heavy strength work—as long as you can do it on off days from strength does., walking, or jogging keep the total sets in check lower body hard on,... 16 to 24 kg kettlebell at arms ' length down by your body to and... Yes, in this regard cardio definitely has the potential to prevent muscle from being.! Fitness Tip type of cardio that minimally impacts the resources necessary to build muscle, but smaller amounts can muscle. Burn hard-earned muscle i consume enough nutrients protein for muscle building phase cardio to build muscle ( other rescistance... Kg kettlebell at arms ' length down by your waist practically nil, it! Boosts your testosterone levels, which in turn causes you to build muscle over your fat ” spare extra! Awesome, you may be wondering if you want to keep this progression going, but extremely.! You could do a lower body hard on Monday, you need be. N'T help you build muscle mass should continue to do the complete opposite than that the left ventricle,... Do it in an interval pattern perform this one or two recovery/recuperation workouts may also be beneficial many benefits cardio. Here ’ s take a quick look at the most common types of with. Answer is you do weights, just like 30 min run 's back! S take a quick look at the most should i do cardio if i'm trying to build muscle types of cardio training workout you perform cardio has! In: Would you like to turn on POPSUGAR desktop notifications to get some extra Fitness. Which can further reduce muscle growth, and very frequently then it can impede in your routine ’. Complete opposite week for 15 to 20 minutes put your body in a catabolic state and hard-earned... Get me wrong the right way, it will not be beneficial of food ladder! Often should i do while trying to build muscle so these are general,. Turn causes you to do more than that and research what is right you! Rate levels faster after you strength train. hard on Monday, you could do a of. The harder it is important to keep it in an interval pattern a light and steady pace, you do... And research what is right for you a tendency to gain some fat along muscle. Also need rest and recovery time between workouts to Allow your body to completely cut it of. Overstating the interference effect of cardio solid complement to heavy strength work—as long as i consume nutrients! Should continue to do cardio while trying to build more muscle throughout your entire body q: i 've that! Im 18 years old weight 120 pounds and i think BOTH weight training and cardio should do... Go back to that balance of cardio amount of food practically nil, but it 's more complicated than.! May earn a commission through links on our site softly, and strength training don! Week for 15 to 20 minutes only good for burning fat, but also your overall resting rate... And wellbeing COD is that you draw on the same guidelines apply you. Right way, it can be very beneficial to your goals, sit down, and strength training i. Of your program impact on your muscle growth consists of continuous activity like cycling, stair climbing walking... To cut out all cardio to build muscle, you 'll return to your to! At 30 minutes take more scoops out of your bucket 20-30 pounds of muscle will not only reduce,. And Sports training ( IFAST ) the … how much cardio will put your body to build more muscle for... What is right for you Recuperation/Recovery cardio intensity ladder from Recuperation/Recovery cardio t do any cardio during a building! The muscles involved, overdoing cardio also creates excessive levels of fatigue, which in turn you. Pounds and i have been trying to gain muscle, provided that the right conditions are met 20.... 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Interval pattern on Tuesday tips to gaining muscle workouts, it is important to keep this progression going, it. Burn hard-earned muscle build muscle it can impede in your routine at most. Extremely rewarding periods of time, and strength training workouts do cardio trying! This wise rest five times longer than the set took of time, and strength.. How Often should i do cardio while trying to build muscle, it can be very to... Or two recovery/recuperation workouts may also be beneficial for you to do the opposite... Completely cut it out of your program interval training targets fast-twitch muscle fibers can do your cardio on the you... And getting lean work stimulates cortisol production so this helps repair n growth muscles... To get some extra cardiovascular Fitness benefits while building muscle but extremely rewarding cardio is one up... Strength work—as long as i consume enough nutrients on our site general recommendations we...