The Role of Cardio in Muscle Building

But you have to do the, you can't rush getting up there and you have to try to make sure you keep your aerobic capacity in a good spot. Because what people will do is they'll start bulking and they stop doing all their cardio. Just do minimal effective dose of cardio. Try to just some preventative types of activity like that. And you can keep that under control. I know powerlifters deadlift 300, squat 270, and they've got perfect blood pressure. And then you see the rest of them, the guys who don't take care of the heart rate and don't take care of their blood pressure, they'll be at 140, 150 over 90. It just depends on how you train it. And I was definitely in that camp of, oh man, if I do any cardio, I'm gonna be missing out on gains. But as I learned more about it, it's man, it can really, it can probably, obviously to a point, but adding that in, especially if you haven't done any, could probably amplify your training a little bit as well, too, in your sessions. Yeah, increases recovery, increases your work capacity, helps you, increases sleep quality. it's just don't train for a marathon where you're trying to gain weight but a 5k distance or somewhere there like 30 40 minutes a day if you're feeding those calories back and you're running at a low intensity is not going to in my experience will never affect anything that you're doing but everybody's so scared of cardio they will all want to do steps let's make steps sexy and periodize your steps and that is the most cardio thing you could possibly do you one of the the most aerobic thing you could possibly do is just walking and but the problem is it's a time vampire you're gonna go you're gonna walk 15 000 steps a day so you're gonna go walk for two and a half to three hours a day and you still gotta train you're gonna meal prep you got a job you got a family you got hobbies like you could just you could knock that out in one hour with just doing getting on an elliptical and getting your heart rate up to 140 and just slogging it out watch netflix so you do Do you think that you could get away with like steps if you're this person, like just focusing on steps or do you think you need to get me to minimum threshold there for like your heart rate for it to be more like considered conditioning work? Are you fine with steps? Steps are only conditioning. If somebody is that deconditioned, the steps are conditioned. So look, if you're morbidly obese, steps are conditioning. If you're in reasonable body composition steps, you're just using it to burn calories. That's it. So you might as well just do the cardio and get more adaptation out of it instead of just walking around the block. Because the thing is, walking, it's rate limited. So you can only walk so fast mechanically. So you're either peeking out like walking really ridiculous, like one of those Olympic walkers who are walking fast enough to almost be running, but not quite be running. Or you're just increasing your distance, you know, indefinitely increasing your distance and you don't have the time for that. Yeah. So, yeah, that makes sense. It's like, basically you could just get a little bit more of a stimulus out of it by ramping that up a little bit, but not going too far with it to where you're like doing high intensity type stuff all the time, because you mentioned that's going to obviously impact your recovery and whatnot. Stay in zone two work, stay in zone two work. Just don't go so hard. You feel that hydrogen burn or what people call lactic acid. Just stay under that. You're going to be all right. We have 130 beats per minute. If you're that scared, I do 120, 130 beats per minute, because the thing, as you adapt, you're going to find you're going harder anyways, just because it's going to be harder to get your heart rate up. Right. Yeah. Cause there's some conflicting information out there on the cardio, like what is considered cardio, but again, it makes sense. It's really dependent on the person and where they're coming into. Cause like you said, for some people who's over, who are obese, like for them just moving and walking is going to be that, that conditioning work, but it's all context dependent there on that. Cool. So what about, so again, we have this person who they're coming in and now they know they need to focus on these things before they can really start to ramp up like the body composition performance type stuff. What are you looking at from like a nutrition standpoint with these people? I'm sure it's dependent on the person, but what does that look like? Cause again, somebody is going to want to come in. They're going to want to improve their body comp, improve performance for some people. It's probably going to be, Hey, I need to go straight into a deficit or a surplus. So