Lecture Notes: Cardio and Muscle Growth Interference

Introduction

• Topic: Discussing the potential negative effects of doing cardio after weight training on muscle growth.
• Audience: Individuals engaged in gym workouts, aiming for muscle growth or fat loss.

Purpose of Cardio vs. Weight Training

• Cardio:
  • Primary purposes: burn fat, boost health, improve cardio performance.
  • Generally not aimed at muscle growth.
• Weight Training:
  • Purpose: stimulate muscles to grow or increase strength.
  • Actual muscle gain happens post-training (eating, resting).

Post-Weight Training States

• Resting After Weights:
  • Parasympathetic Dominance: Relaxation state, optimal for muscle growth.
  • Blood Flow: Increased to trained muscles, facilitating recovery and nutrient delivery.
  • No Catabolic Activity: Low AMPK activity, which is beneficial for growth.
  • Glycogen Levels: Remain stable, supporting muscle growth.
• Cardio After Weights:
  • Sympathetic Activation: Fight or flight state, not ideal for growth.
  • Blood Flow Reduction: To GI tract and trained muscles, less nutrient delivery.
  • Increased AMPK Activity: Can suppress growth signals.
  • Local Muscle Fatigue and Glycogen Depletion: Not ideal post-training.

Effects on Muscle Growth

• Ideal state post-training is opposite to what cardio promotes.
• Cardio post-training can delay nutrient delivery and growth processes.

Recommendations

• Low-Intensity Cardio:
  • Does not significantly hamper growth.
  • Preferably use muscles not recently trained.
  • Limit to less than 30 minutes.
• Nutrient Intake:
  • Consume a protein-carb shake during or after cardio.
  • Helps maintain nutrient flow to muscles.
• Timing Considerations:
  • Split cardio and weight sessions by several hours if possible.

Conclusion

• Impact on Gains:
  • High-intensity or long-duration cardio can reduce potential muscle gains.
  • Most likely outcome: slower gains, not muscle loss.
• Personal Preferences:
  • Balance between cardio and hypertrophy based on individual goals and lifestyle.
• Tools and Resources:
  • Use apps like RP Hypertrophy and RP Diet Coach for tracking and optimizing workouts and diet.