Checked. Go live it. Stop asking and trying to min max or theorycraft your life and go do shit. Lift. Run. Parkour. Martial arts. Do it all and see where you wind up.
They all have ass skinny-fat physiques, and it's not a coincidence. You do fuckloads of cardio and you have catabolism, especially as you struggle to hit calories.q
I'd argue that a majority of individuals in your latter category aren't striving for the BodyBuilder physique though, and that by exclusively working to improve in their sport unfortunately garner those weird physiques
This. The best routine would be something like >weightlifting >walking 30,000 steps a day >sprinting multiple miles, in various lengths, multiple times a week >HIIT like P90X or circuit training >being a roofer for forearm gains >boxing/some chink combat sport >climbing trees and rocks intermittently >doing ballet >being a gymnast >swimming dozens of laps for speed >Olympic field sports >and eat 6000 calories a day.
Realistically you can just pick two of these and be better than pretty much anyone else normal.
>You do fuckloads of cardio and you have catabolism,
You're looking at runners who only care about cardio. There are people who do plenty of cardio and still maintain good musculature like MMA fighters, wrestlers, etc
Too much cardio will indeed kill your gains
I was rooning every single day long distances for a half marathon I was training for and my lifts stagnated hard, even harder than when beginning my cut.
Catabolosys or sis is real.
wouldn't extra muscle weigh you down? so why would these competitive runners need to have a big chest. running is perfectly fine if you're just running for health benefits
OP's pic rel is Nick Bare who just ran a sub 3 hr marathon.
bodybuilding and cardio can fit together it's just that bodybuilding isn't necessary/optimal for most distance runners so the top elite endurance athletes don't bother because it doesn't help them. why waste time training for big muscles if it doesn't help your sport?
counter example (we can pick example and counter example all day yadda yadda) look at @ferguscrawley on ig he does plenty of swimming/running/cycling and also heavy lifting and is massive
>Whoever came up with cardio kills gains is just a fat homosexual. And whoever pushes the idea that cardio kills gains are also fat homosexuals.
true, if you do cardio just eat more food, it's that easy, you will need a shit ton more cabrs and a little more protein
>age 44 >decide to start running again >run a few km >next day tendons and ligaments in my knee and feet hurt when walking >a week later still hurt >two weeks later still not back to normal
It's over.
>i normally walk though
which would explain why your cardio is in good enough shape to run as much as you did even though your joints weren't
ease into it
Just get a elliptical trainer. Practically no tension on your joints.
I went from dying after 5 minutes to being able to do an hour with no problems after two months.
Agree with this. Cycling is great. Since my 26th or so I've been getting more injuries from running even though I've been running since I was 14/15 or so. Long before I started lifting. No issues whatsoever with cycling.
Can't sprint anymore because it leaves me with severe right knee pain that lasts weeks. Also cannot perform barbell squats anymore for same reason. I was squatting 1.5x body weight 3x10 but I don't see that ever happening ever again. I'm 29 now maybe it's age, probably genetics but I've come to realize that squats are a dumb exercise. Would not recommend anyone to squat more than 1.25bw for 10 reps. You're setting yourself up for serious and potentially long term injury.
For muscle definition and longevity it is way safer to focus on plyometrics. Essentially what women have been doing since the 80s. My personal new favorite is split squats. Low weight, high hypertrophy exercise that also works wonders for mobility.
Agree with this. Cycling is great. Since my 26th or so I've been getting more injuries from running even though I've been running since I was 14/15 or so. Long before I started lifting. No issues whatsoever with cycling.
Can't sprint anymore because it leaves me with severe right knee pain that lasts weeks. Also cannot perform barbell squats anymore for same reason. I was squatting 1.5x body weight 3x10 but I don't see that ever happening ever again. I'm 29 now maybe it's age, probably genetics but I've come to realize that squats are a dumb exercise. Would not recommend anyone to squat more than 1.25bw for 10 reps. You're setting yourself up for serious and potentially long term injury.
For muscle definition and longevity it is way safer to focus on plyometrics. Essentially what women have been doing since the 80s. My personal new favorite is split squats. Low weight, high hypertrophy exercise that also works wonders for mobility.
>sedentary >regen is slower at later ages >could start slow to get the body used to it with some weeks of walking, some months of jogging, adapting the diet, etc >decide to RUN some KMs at once instead
Yeah, enjoy your pain
Take measures to properly heal it and start right next time
At 35 I already feel the difference from 20, imagine at 44. Come on, you should have known this
>Looks at people who actually do the most cardio >They all look like ass >Look at people who lift, sprint, do a little brisk walking a bit
Pretty easy. If you excuse pictures of fitness models who are posing for a run and instead look at:
They all have ass skinny-fat physiques, and it's not a coincidence. You do fuckloads of cardio and you have catabolism, especially as you struggle to hit calories.q
>extreme activity stresses the body and is detrimental to general health
No way, who could have possibly imagined it?
These types of athletes are not valid for comparison, try any other healthier form of cardio next time, which is pretty much everything else
It’s mostly bro science if you’re just regular buff. If you’re huge though, you might already be force feeding yourself. I’m just above 200 and 5 miles is like 800 kcals. Imagine a 240-ish amateur BB. It just becomes impossible for those types of people to add an extra 1000+ calories when you already wanna puke everything. Also it increases cortisol temporarily which some people just blindly link to increased fat in any situation but they’re retards.
wow that's weird it looks like he's running towards me- oh jeez he's getting clo- uuhhh go awa- AAAAHHAH HE'S CHASING ME HOLY SHIT FUCK FUCK FUCK DUDE FUCK OFF AAAAAAHHHHHHH SOMEONE HELP THIS CRAZY GUY IS FUCKING CHASING ME AHASHUDHASDS HEEEEEEEEEELP HEEEEEEEEEEEEEEEELP
>but muh so and so is big
In spite of, not because of. Running is an accelerant of cortisol which is catabolic. Just walkmaxx. No aesthetic benefit to running.
cardio actually increases gains because it improves blood flow and delivers more nutrients to all the muscles during recovery. just like squats will increase upper body muscle mass. mentally weak homosexuals will deny this because they are afraid of the pain cardio brings.
the US is 50% obese, and 50% of people reach cardio exercise recommendations, only about 18% reach resistance training exercise recommendations.
Cardio in the way that it is used is not very effective for weight loss and does not grow muscle. Cardio tells your body to be efficient with the calories you give it, this means reducing metabolism, but you can utilize more intense cardio to reduce this effect by making it both a cardio and muscle building bout, or you can utilize zone 2 training which puts you just on the threshold of anaerobic training, which isn't very intense and doesn't burn a whole lot of calories, but improves your metabolic functions and lactate efficiency, translating to more performance for harder exercise bouts.
Just running or jogging or biking without any specificity is what the problem is. It's not bad for you if you also resistance train, you just probably won't gain as much muscle otherwise, and it's also likely not as large of a difference as people say, it's likely something like <5% muscle mass. The average person has more to gain by doing resistance training than cardio if they could only pick one, and I would elaborate further by saying higher rep resistance training would confer the most bang for your buck if time is an issue.
Lmao it's so funny to me how you bloatlords convinced yourself that cardio kills gains. If you think about it it makes sense though. Lifting weight isn't actually that hard especially if you do low reps. You only really suffer on the last few while cardio is more mentally demanding.
SwoleShack be like >exercise is not important for weight loss, diet is >also cardio kills gains lol
Nigga it's either one or the other, if you are worried that you burn too many calories with cardio just eat a little more and cover the difference
As a fat fuck why shouldnt I do cardio+lift?
I am starting gym again next month, in the meantime I have been running for a few months now, trying to make it a habbit and it is now
Ideally at least a couple times a week. You can always do more if you're bored. If recovery is needed from jogging for example then use an elliptical or similar until you feel better.
Idk who that other anon was, not me
I try to do 5k when I can, so 5days a week, but that happens not that often. I know how u must make it a habbit, but I recently took a 10 day break and a few months before that I took a similiar break cus I feel myself stressing myself too much, oh and times improve when I come back from a break
I just hope my knees dont explode
i dont see why you wouldnt want to engage in some cardio. at least being able to run a competent 5k. being able to exert yourself consistently for at least 30 minutes make life better in every way. people just dont like to do it because its hard and sometimes boring and they make excuses for it.
and then he can be one of those spheres that rolls around the gym collecting all the 45s for his 1x3 squat
You see, there's cardio muscle, and non-cardio muscle.
Cardio muscle takes longer to build and maintain, but it's a much stronger muscle than non-cardio muscle.
The difference is that cardio muscle has much more blood vessels and capillaries than non-cardio muscle. Cardio muscle can endure high intensity workouts for long periods, once built up. Non-cardio muscle disintegrates once forced to do any activity other than lift heavy weights for 3 sets of 8 reps.
Building cardio muscle is as easy as doing cardio while weight lifting.
Bros say "cardio kills gains" because they've built non-cardio muscle, so as soon as they do endurance training, the muscle disintegrates. This is not a problem for cardio muscle.
You can also post any football player, any rugby player, any jav thrower, any heavyweight martial artist.
All enhanced though, how can we know what the natty experience is like before wasting years of our lives trying it first hand?
source?
My brain
proof of brain?
I think therefore I am
A lot of the B-tier high school ones are natty and look great.
Checked. Go live it. Stop asking and trying to min max or theorycraft your life and go do shit. Lift. Run. Parkour. Martial arts. Do it all and see where you wind up.
Whoever came up with cardio kills gains is just a fat homosexual. And whoever pushes the idea that cardio kills gains are also fat homosexuals.
>Looks at people who actually do the most cardio
>They all look like ass
>Look at people who lift, sprint, do a little brisk walking a bit
Pretty easy. If you excuse pictures of fitness models who are posing for a run and instead look at:
>Long distance runners
>Mountain climbers
>Ultra endurance athletes
>Triathlon winners
They all have ass skinny-fat physiques, and it's not a coincidence. You do fuckloads of cardio and you have catabolism, especially as you struggle to hit calories.q
Sprinting is also cardio, so is lifting with short breaks. No one's forcing you to do long distance runs.
>No one's forcing you to do long distance runs.
This also depends on what you mean by long distance. 5k isn't very far.
I'd argue that a majority of individuals in your latter category aren't striving for the BodyBuilder physique though, and that by exclusively working to improve in their sport unfortunately garner those weird physiques
This. The best routine would be something like
>weightlifting
>walking 30,000 steps a day
>sprinting multiple miles, in various lengths, multiple times a week
>HIIT like P90X or circuit training
>being a roofer for forearm gains
>boxing/some chink combat sport
>climbing trees and rocks intermittently
>doing ballet
>being a gymnast
>swimming dozens of laps for speed
>Olympic field sports
>and eat 6000 calories a day.
Realistically you can just pick two of these and be better than pretty much anyone else normal.
>what is systemic fatigue
there is no best routine since there is no single goal
>You do fuckloads of cardio and you have catabolism,
You're looking at runners who only care about cardio. There are people who do plenty of cardio and still maintain good musculature like MMA fighters, wrestlers, etc
Too much cardio will indeed kill your gains
I was rooning every single day long distances for a half marathon I was training for and my lifts stagnated hard, even harder than when beginning my cut.
Catabolosys or sis is real.
>mountain climbers have ass skinny-fat physiques
Lol retard. Mountain climbers almost universally have insanely strong upper body strength and it shows
Yes, and when you look at elite strongmen, they are all fat? Does that mean that lifting big weights makes you fat?
Or maybe, just maybe, elite athletes happen to have a body that is the most suitable to compete in their sport?
wouldn't extra muscle weigh you down? so why would these competitive runners need to have a big chest. running is perfectly fine if you're just running for health benefits
>long distance runners
OP's pic rel is Nick Bare who just ran a sub 3 hr marathon.
bodybuilding and cardio can fit together it's just that bodybuilding isn't necessary/optimal for most distance runners so the top elite endurance athletes don't bother because it doesn't help them. why waste time training for big muscles if it doesn't help your sport?
counter example (we can pick example and counter example all day yadda yadda) look at @ferguscrawley on ig he does plenty of swimming/running/cycling and also heavy lifting and is massive
>Whoever came up with cardio kills gains is just a fat homosexual. And whoever pushes the idea that cardio kills gains are also fat homosexuals.
true, if you do cardio just eat more food, it's that easy, you will need a shit ton more cabrs and a little more protein
>tfw no high fat diet
imagine needing protein and carbs to feel better
>age 44
>decide to start running again
>run a few km
>next day tendons and ligaments in my knee and feet hurt when walking
>a week later still hurt
>two weeks later still not back to normal
It's over.
try walking and jogging first. it's the same as a beginner getting extreme muscle soreness following exercise.
I'm waiting for everything to feel normal before trying again. I normally walk though. I can easily tolerate 10 to 15k steps per day with no issues.
>i normally walk though
which would explain why your cardio is in good enough shape to run as much as you did even though your joints weren't
ease into it
Just get a elliptical trainer. Practically no tension on your joints.
I went from dying after 5 minutes to being able to do an hour with no problems after two months.
>Sacrificing calf, bone density, and tendon gains
The trick to running is good form and limited progression.
You have to earn it back, it will take forever but you can do it.
Collagen. You can buy the supplement your do this:
My mom makes something like this, but she make it in a ice cube tray, her recipe it's a little bit different.
>It's over.
Take up cycling instead old man. More fun and easier on your deteriorating body.
Agree with this. Cycling is great. Since my 26th or so I've been getting more injuries from running even though I've been running since I was 14/15 or so. Long before I started lifting. No issues whatsoever with cycling.
Can't sprint anymore because it leaves me with severe right knee pain that lasts weeks. Also cannot perform barbell squats anymore for same reason. I was squatting 1.5x body weight 3x10 but I don't see that ever happening ever again. I'm 29 now maybe it's age, probably genetics but I've come to realize that squats are a dumb exercise. Would not recommend anyone to squat more than 1.25bw for 10 reps. You're setting yourself up for serious and potentially long term injury.
For muscle definition and longevity it is way safer to focus on plyometrics. Essentially what women have been doing since the 80s. My personal new favorite is split squats. Low weight, high hypertrophy exercise that also works wonders for mobility.
Lmao enjoy your hemorrhoids
Take it slow next time grandpa
38 here... dont give up man. Give me something to look forward to at your age!
>sedentary
>regen is slower at later ages
>could start slow to get the body used to it with some weeks of walking, some months of jogging, adapting the diet, etc
>decide to RUN some KMs at once instead
Yeah, enjoy your pain
Take measures to properly heal it and start right next time
At 35 I already feel the difference from 20, imagine at 44. Come on, you should have known this
>extreme activity stresses the body and is detrimental to general health
No way, who could have possibly imagined it?
These types of athletes are not valid for comparison, try any other healthier form of cardio next time, which is pretty much everything else
I never understood this. If you replace the calories that you burned and are still in a surplus than what possible difference can it make?
It’s mostly bro science if you’re just regular buff. If you’re huge though, you might already be force feeding yourself. I’m just above 200 and 5 miles is like 800 kcals. Imagine a 240-ish amateur BB. It just becomes impossible for those types of people to add an extra 1000+ calories when you already wanna puke everything. Also it increases cortisol temporarily which some people just blindly link to increased fat in any situation but they’re retards.
Shit form
What's proper leg lift form?
Gotta really focus on the abs to avoid lifting with the hips. And go slowly on the negative to stretch the abs at the bottom
wow that's weird it looks like he's running towards me- oh jeez he's getting clo- uuhhh go awa- AAAAHHAH HE'S CHASING ME HOLY SHIT FUCK FUCK FUCK DUDE FUCK OFF AAAAAAHHHHHHH SOMEONE HELP THIS CRAZY GUY IS FUCKING CHASING ME AHASHUDHASDS HEEEEEEEEEELP HEEEEEEEEEEEEEEEELP
>but muh so and so is big
In spite of, not because of. Running is an accelerant of cortisol which is catabolic. Just walkmaxx. No aesthetic benefit to running.
cardio actually increases gains because it improves blood flow and delivers more nutrients to all the muscles during recovery. just like squats will increase upper body muscle mass. mentally weak homosexuals will deny this because they are afraid of the pain cardio brings.
Retarded natty who probably does pump training
>he lets blood enter his muscles when working out
NGMI
>just like squats will increase upper body muscle mass
This one is false, though. Stop believing Rippletits.
>onlyfans
wait, if I get somewhat lean, looksmax, etc, how much cash could i make doing workouts in my basement?
$0, because you're not a woman.
Not true. You can make material for gay dudes if you’re fit/hot enough
Gay porn dudes make like one tenth to half as much money.
im certain cardio kills gains wasn't about someone running 5k 3 times a week
The guy in OP is a marathon runner
At this point, only delusional boomers who fell for memes decades ago still believe that cardio "kills gains".
They are often the same people who will suggest you to squat and drink a GOMAD to get big arms.
>static image of a dude
>definitely a poser shot
Christ you people are dense
the US is 50% obese, and 50% of people reach cardio exercise recommendations, only about 18% reach resistance training exercise recommendations.
Cardio in the way that it is used is not very effective for weight loss and does not grow muscle. Cardio tells your body to be efficient with the calories you give it, this means reducing metabolism, but you can utilize more intense cardio to reduce this effect by making it both a cardio and muscle building bout, or you can utilize zone 2 training which puts you just on the threshold of anaerobic training, which isn't very intense and doesn't burn a whole lot of calories, but improves your metabolic functions and lactate efficiency, translating to more performance for harder exercise bouts.
Just running or jogging or biking without any specificity is what the problem is. It's not bad for you if you also resistance train, you just probably won't gain as much muscle otherwise, and it's also likely not as large of a difference as people say, it's likely something like <5% muscle mass. The average person has more to gain by doing resistance training than cardio if they could only pick one, and I would elaborate further by saying higher rep resistance training would confer the most bang for your buck if time is an issue.
Lmao it's so funny to me how you bloatlords convinced yourself that cardio kills gains. If you think about it it makes sense though. Lifting weight isn't actually that hard especially if you do low reps. You only really suffer on the last few while cardio is more mentally demanding.
Should I bother with cardio if I want to build muscles? Does it actually kill gains.
It will kill gains if you run stupid amounts like 30 miles/week. Otherwise no you should be fine.
SwoleShack be like
>exercise is not important for weight loss, diet is
>also cardio kills gains lol
Nigga it's either one or the other, if you are worried that you burn too many calories with cardio just eat a little more and cover the difference
As a fat fuck why shouldnt I do cardio+lift?
I am starting gym again next month, in the meantime I have been running for a few months now, trying to make it a habbit and it is now
You should do cardio and lifting
Just make sure you ease into both so you stick to it because fatties are notorious for not commiting to things
How much cardio?
Ideally at least a couple times a week. You can always do more if you're bored. If recovery is needed from jogging for example then use an elliptical or similar until you feel better.
Idk who that other anon was, not me
I try to do 5k when I can, so 5days a week, but that happens not that often. I know how u must make it a habbit, but I recently took a 10 day break and a few months before that I took a similiar break cus I feel myself stressing myself too much, oh and times improve when I come back from a break
I just hope my knees dont explode
No reason. Do both, but, since you're a fat fuck, prioritize losing fat over building muscle for now.
Otherwise, you risk becoming a permabulker.
i dont see why you wouldnt want to engage in some cardio. at least being able to run a competent 5k. being able to exert yourself consistently for at least 30 minutes make life better in every way. people just dont like to do it because its hard and sometimes boring and they make excuses for it.
and then he can be one of those spheres that rolls around the gym collecting all the 45s for his 1x3 squat
Who is this? Google says its Ross Edgley but Ross is a roided manlet
Nick Bare, vet fitness youtuber
What is the most effective cardio?
If you’ve got the means, rucking is my personal favorite (probably just because I’m good at it lol)
So just walk with weights? How is that better than running?
Easier to burn more calories
If you run ~10 feet, stop, turn around in place and repeat in the other direction would that be a good run?
No
You see, there's cardio muscle, and non-cardio muscle.
Cardio muscle takes longer to build and maintain, but it's a much stronger muscle than non-cardio muscle.
The difference is that cardio muscle has much more blood vessels and capillaries than non-cardio muscle. Cardio muscle can endure high intensity workouts for long periods, once built up. Non-cardio muscle disintegrates once forced to do any activity other than lift heavy weights for 3 sets of 8 reps.
Building cardio muscle is as easy as doing cardio while weight lifting.
Bros say "cardio kills gains" because they've built non-cardio muscle, so as soon as they do endurance training, the muscle disintegrates. This is not a problem for cardio muscle.
i get ankle pain from cardio
Man up you worthless dyel
im trying
Sprint swim for cardio. It works muscle while building lung capacity and cardio. Far better than running for longevity.
he would be more jacked if he replaced cardio with more lifting