Cardio And Muscle Building: How Cardio Helps Build Muscle

Cardio and Muscle Building most guys trying to add muscle stay away from doing cardio because they think it hurts your eeforts to build muscle. But the truth is doing the right kind of cardio workouts is beneficial to your muscle building efforts.

After I train, this happens every time I’m in the locker room getting ready for a shower.

I hear two scrawny, confused dudes (SCD’s) discussing the pro’s and con’s of doing cardio apart of their muscle program.

The conversation usually goes like this:

SCD #1: I hate cardio. I don’t do any since I’m trying to bulk up.

SCD #2: Me too but you should do at least 20 minutes of HIIT (high intensity interval training) cardio after your weights to keep the fat low.

SCD #1: But won’t that burn up my muscle? I heard long, slow cardio is better for preserving muscle…

SCD #2: Maybe you should do your cardio on your off days but I’m not sure if that’s good because it might effect your muscle gains too…

Ugh.

Another cardio debate that is making me lose IQ points by being in the same room as these guys.

I will admit, it’s a confusing subject so I’m proving a simple solution today.


Keep Your Cardio Protocol’s Simple

The reason this issue deserves attention is because I’m frustrated with seeing SCD’s who have great bodybuilding potential lose their waist line, get a double chin and get fatter instead of getting more muscular.

It’s a shame to see guys waste away great physiques because of not knowing how to incorporate cardio in conjunction to their weight training routine.

Look, it’s easy to bulk up when you’re not doing cardio. But if you want to gain weight while maintaining muscle definition then you need to sweat a little and stop seeing cardio as an enemy.

You have a few variables to manipulate when designing your cardio plan:

Cardio Protocol #1: Volume Progression

Just like you increase your sets and reps, you can increase the total time like this. If you’re a skinny guy you won’t need to exceed the volume beyond weeks 4 and if you’re in need of losing 30 pounds or more then keep scaling the volume up to 120 and 150 minutes.

Weeks 1 and 2 — 60 total minutes
(4 x 15 minutes or 3 x 20 minutes or 2 x 30 minutes)

Weeks 3 and 4 — 90 total minutes
(2 x 45 minutes or 3 x 30 minutes or 4 x 22.5 minutes)

Cardio Protocol #2: Intensity Progression

This is a good one if you can’t afford the time above. Instead of increasing the number of minutes you can increase the average intensity of the same minutes.

You may be really comfortable running on the treadmill at 7.0 mph for 20 minutes three times a week but don’t want to run longer or more often than that so you need to start speeding things up. Here is an example below.

•Week 1 — 3 x 20 minutes at level 7
•Week 2 — 3 x 20 minutes at level 8
•Week 3 — 3 x 20 minutes at level 9
•Week 4 — 3 x 20 minutes at level 10


The Big Benefits Of Doing Cardio While Bulking Up…



1. You’ll increase your appetite to consume more nutrients which in turns leads to muscle growth.

2. Better aerobic activity capacity leads to improving adaptations like increased cell “fat burning” capability (mitochondrial density) and vascularity (capillarization).

3. You’ll know longer look like a skinny dude with a pot belly.

4. Improved insulin sensitivity, allowing for more efficient utilization of dietary carbohydrates in restoring glycogen and stimulation of protein synthesis.

5. You’ll be able to handle great volumes with your weights as your work capacity increases.

6. Reduced delayed onset muscle soreness (DOMS). Probably because you’re improving your nutrition delivery system and clearing out metabolic waste.

The most important question of today is what cardio protocol are YOU following?
As you can see, there is no doubt you need to do SOME KIND of cardio and that’s why I dedicated a complete chapter in my book, No Nonsense Muscle Building, to providing a variety of cardio combination’s and progressions to ensure you use cardio to build muscle, not lose it.


I want you to avoid the mistake of bulking up and only looking bigger instead of looking ripped and muscular. I don’t want you to ruin your health, elevate your fat cells and become a ’skinny-fat guy.’

Life is too short to look average, take the sensible approach to muscle building. How the skinny guy can build muscle fast Sensible Muscle Building

Muscle Building Rules For Skinny Runts

Muscle Building Rules For Skinny Runts

By Vince DelMonte


You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren't alone. You just need to start following these muscle building rules.

There are quite a few guys who simply have trouble packing building muscle. Whether their hormonal environment isn't quite as favourable or genetics was just out to get them at birth, one thing is for sure and that's that they need to follow a slightly different set of muscle building methods than those who seem to build muscle overnight.

Luckily for you, you're taking the time to do your research about muscle building so you won't be destined to a life where it seems like a strong wind might knock you over.

First, one of the key factors that skinny guys need to remember when trying to build muscle is that they must avoid volume work at all costs.

* Muscle Building Rule #1 *

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Muscle Building is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to build muscle? You won't.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.

Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each muscle building workout should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.

No, you're muscle building workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.



* Which brings us to Muscle Building Rule #2 *

Ditch the isolated exercises. Who needs them? You certainly don't.

If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes muscle building exercises such as squats, bench presses, deadlifts, rows and military presses.

Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.

Now onto the next significant point. Cardio.

* Muscle Building Rule # 3 *

I know, I know, you want to be big, but you don’t want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat.

Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.

If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.

* Muscle Building rule #4 *

REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to build muscle - and you should - it should not come at the sacrifice of sleep.

Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.

* Muscle Building rule #5 *

Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain.

You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.

* Muscle Building bonus rule #6 *

Find a mentor. You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.

So to sum up your new approach to your muscle building sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.


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About the Author:


Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain

He teaches skinny guys a new set of muscle building rules, without supplements, drugs and training less than before.

No Nonsense Muscle Building Zone: Sensible Muscle Building

How to Avoid Over-training to Maximize Muscle Building Part 2

Now let's take a look at the different types of over-training, and what we can do to prevent it.

* Is it Worse to Over-Train With Cardio or Weight Training? *


Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.
I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

* How do I Determine if I'm Over-training? *

Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

* How Can I Prevent Over-training? *

n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.

* Correct Training Volume *

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

* Proper Nutrition *

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.

Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.

Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.

Have the largest meal of the day within an hour after your workout. Do this every single workout!

Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.

Eat every 2-3 hours to ensure that your body remains in an anabolic state.

Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

* Rest & Recovery *

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

Sensible muscle building made easy. Building muscle really isn't rocket science there are basic principles that make your muscle building efforts a success.

No Nonsense Muscle Building Zone- Sensible Muscle Building

How to Avoid Over-training to Maximize Muscle Building Part 1

By Vince DelMonte


Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle building.

This couldn't be any further from the truth however...

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given for building muscle. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.


The Effects of Over-Training on Muscle Building

First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening and stalling your muscle building.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

Higher resting heart rate
Weak appetite
High blood pressure
Weight loss
Trouble sleeping
Increased metabolic rate
Irritability
Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your muscle building workouts as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your muscle building progress.

Over-training has been show to:

Decrease testosterone levels
Decrease thyroxine levels
Increase cortisol levels


The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue and bring your muscle building to a halt.

The Effects of Over-training on the Immune System

Perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:

Micro tears in the muscle
Chronically depleted glycogen levels
Slow, weak muscle contractions
Depleted creatine phosphate stores
Excessive accumulation of lactic acid
Extreme DOMS (delayed onset muscle soreness)
Tendon and connective tissue damage

So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Check back for part 2