Just because you have two high-intensity days doesn't mean you take the rest of the week off. Results 1 to 5 of 5 Thread: Cardio on rest days (5x5 stronglifts)? The best option is to do weight training and cardio on separate days. If your goal is to build more muscle rather than maximum strength, you will follow a traditional bodybuilding-style split. Low-Moderate Intensity Cardio On Weight Training Days: As stated in the intro, bodybuilders primarily use cardio as a means in increase their caloric expenditure (Cardiovascular training has a TON of other health benefits, but we will not touch on those benefits here). For more great workouts like this one, be sure to check out our workouts database. Anyone had any negative consequences of doing 20-30 minutes of light cardiovascular training on rest days? Typically, rest days aren’t necessary for light cardio. The use of low-intensity cardio, done either pre or post weight training, allows one to burn more calories while not … The most popular bodybuilding message boards! Bodybuilding with 30 second rest between sets is cardio!” That’s because fat loss is all about energy balance. As we know, a healthy body is made in the kitchen, not in the gym. I was going to do a hardcore 2 week cycle and was planning on working out twice a day, once in the morning and once at night. What about using cardio on “rest days” in order to combat cheat meals/days? Personal preference and how well you recover really. Cardio on rest days. After all, DOMS is at its worst after 24 hours of an intense leg workout. They watch the young or patrol the territory. But doing cardio after weights or on active rest days is unlikely to hinder your performance, at all. Anything longer should be done post-workout. If that’s not enough, add a second, and so on. In other words, you must be in a calorie deficit. If your primary goal is to build muscle, then there is no need for doing any cardio on your off days. It’s important to remember that eating on rest days is vital as it helps your body recover more efficiently. Your nervous, immune, and hormonal systems also get back to a situation conducive to growth and performance. HIIT and steady state cardio: Which is the best cardio for bodybuilding? would it affect muscle growth if I do cardio on a rest day? Natural Bodybuilding ; Cardio on rest days. Cardio. The Idealized Rest Day in Food “I wouldn’t alter rest days much, except maybe take away a pre-workout snack and post-workout recovery,” says Rizzo. My goal is to be able to run a reasonable-good 2-3 minute mile and I'm curious if running every day, w/o rest, is "hurting" my cardio progress? On rest days, it’s common to dramatically cut calories, avoid all carbs or cut your water intake to avoid gaining water weight. Will moderate cardio (swimming) have any adverse effects on muscle development / growth on rest days? The most popular bodybuilding message boards! lol Like I lift 5x a week, and have 2 rest days, can I do cardio on 1 of those rest days for like 45 mins? I'm doing 4 days … Really depends on how you feel. So if you do leg-intensive cardio today, it will directly affect muscle growth in your legs. What really worked well for me was this: day 1- cardio day 2- lift day 3- off Do a couple cycles like that and then take 2 days off now and then. Firstly, the question of whether you should do cardio on rest days very much implies that you primarily train using weights, because if you were running or cycling as your primary training principle, you wouldn't consider doing even more cardio on your rest days. The second best option is to do them at different times in the day, like cardio in the morning and lifting in the afternoon. What research shows clearly is that cardio ideally should be separated from legs by at least 24 hours. Gold; 69 3599 posts; Posted February 13, 2012. Picture the life of a male lion. Follow our rest day cardio workout for an effective cardio workout that won’t affect your bodybuilding results. But do these strategies actually help you in the long run? The most popular bodybuilding message boards! Here’s a thought: If building muscle were the only issue, then time spent on cardio would equal zero. I understand the importance of a full rest day, but curious if I should expect hampered gains if I did 30 minutes of light elliptical, a brisk walk, a light jog or light row? In reality, the body continues to make protein and repair worn down muscles for up to 48 hours after training. Can I do cardio on rest days? They may spend as many as 22 hours a day inactive. Home › Bodybuilding › Cardio › Avoid Long Cardio Sessions on Rest Days. Otherwise you risk impairing your gains.11 and burn up a ton of cals so I can eat more? Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . These activities shouldn't exhaust you, but they will still burn calories. 08-05-2015, 06:59 AM #1. I don't want to do it on nights that I lift for a few reasons, but that's besides the point. Our lab and others have found that the effects of cardio are specific to the muscle worked. If you're well rested you'll be able to perform at a higher level and do more volume, both of which will make the session more effective. This includes activities like leisurely walking or slow dancing. If hypertrophy is your main goal, it’s wise to perform cardio on non-lifting days in order to spare as much muscle tissue as possible. Advanced Search. and ofc the obvious heart benefits. Rest Day Best Practice #1: Meal Prep. Similarly, if you want to lose fat but you’re creating your required caloric deficit through diet alone, then again there is no need for doing any cardio on your off days. DO: Use it as a warm-up before strength training, but limit the time to 10 minutes, max. I recommend beginning with one, 15-20 minute cardio session on one of your off days from training. Will my muscles break down? Hey Everyone, I'm currently on a bulking cycle. Although i've never managed to be able to go more than 2 days … Whether it's less intense, volume-focused workouts, recovery workouts, or some other plan, there are still options to keep you in the gym on the regular. Lexiconic99. What Kind of Cardio Exercise is Best for Bodybuilders? I really think I should do some cardio to kind of tighten up my whole routine. this is a question for on a cycle, and for off of a cycle. Monitor your calories in and calories out. Low-Intensity Cardio Do's and Don'ts. To me, a rest day is a rest day, and a workout is a workout. I know, I know–“as long as it helps to put you back in that caloric deficit…” I guess, my question is a bit more nuanced than that. I feel the elliptical and brisk walk would be my primary options. I'm working out on a 7 day schedule with 5 days in the gym and 2 days rest. People tend to view their progress in arbitrary blocks of time–weekly, monthly, quarterly. Sign in to follow this . Maintaining the same balance of macronutrients on training days and rest days has proven to work best for us and our clients. Get cardio in on your off days or as far away from strength training as possible. The short and simple answer to this is yes, you can do cardio on rest days. Obi Obadike, M.S., is a celebrity trainer and fitness author who holds a Master of Science … About the Author Obi Obadike, M.S. So let's assume you train 4 times a week lifting weights, which leaves 3 potential rest days a week. When should one actually measure whether there is sufficient caloric deficit? vtec_yo 69 vtec_yo 69 Taller than you. The most popular bodybuilding message boards! I wouldn't think having two consecutive rest days would be a bad thing. As far as I am concerned, both bodybuilding and figure fit usually require much the same in terms of cardio these days – the duration is what differs mostly. Making the Most of Your Days Off (3 Rest Day Best Practices) No matter what you end up doing on your rest day, here are some best practices to keep in mind. In fact, it will probably improve your performance! Franco Columbu 2x Mr.Olympia: “We didn’t do any cardio when bodybuilding back in the day. By vtec_yo, February 13, 2012 in Natural Bodybuilding. I have done ss for over a year and I do cardio on off days. Low-intensity cardio should be done after your lifting session or on your active-rest days, and should last 30-45 minutes to build muscular and respiratory endurance. lean bulking right now, is it okay to do cardio on my off days to eat more? I think she's kind of setting me up to get overall healthier which is fine and I'll run with that for a while but once I get stuff going I think I'll tweak it. The most popular bodybuilding message boards! Followers 0. and working out 2 days on 1 day off. Spend one day lifting before your cardio and another on the treadmill before you hit the weights. But there are some who use the two following days for a relaxed, slow cardio … View Profile View Forum Posts Registered User Join Date: Jan 2015 Age: 27 Posts: 55 Rep Power: 71. Finally, try to separate your cardio from leg days by at least a day. If possible, spend your time doing something active (low intensity) with family and friends. Female Bodybuilding » Cardio on rest days (5x5 stronglifts)? I train really hard so some weeks i'll take 1 rest day and others i'll take 3. If you absolutely must perform cardio on lifting days, look to keep the two sessions as far apart as possible. If you are able to keep your lifts increasing (increasing strength) and notice your are growing; then you are doing well. when on a cycle, would i need more or less rest. We can generally perform cardio in two ways: 1.Low-intensity steady state (LISS) – this is where you elevate your heart rate moderately (120-140 beats per minute) and keep it there for an extended period (20-60+ minutes). All in all, rest days are extremely important when it comes to building muscle and staying fit. I usually work out 5 times a week. To lose fat, you must consume fewer calories than you burn. At the moment I'm working out 3-4 times a week but I've been doing cardio every day(on workout days I get up at 5:30 a.m. to workout and run at around 6 that night). During rest days you devote more of your resources to growth and repair. Recommended Posts. Wrap Up. Take a complete rest day on day 7 from the gym and cardio. i have trimmed it back to about the 3 mile mark instead of longer distances and I eat alot more. This 3 day shredding program is perfect for anyone looking to get ripped but can only make it to the gym 3 days out of the week. Thread Tools. I will be doing jump rope, heavy bag work, sprints and pad work Active rest days can consist of short, light jogging, hiking, biking, or even going to the gym. "Growth days" make you grow directly by allowing you to recover. and can I do that in the morning when I wake up? Most people rest for a day or two following leg day. Third best, if you don't have a choice, would be to do the cardio work at the beginning of your workout and then lift. Most of the day, they lie around doing nothing, letting the females make the kills. Reason 2: Doing cardio on rest days is generally unnecessary to build muscle and/or lose fat. Lifting Days: 5 min warm up Lift (Full Body WO 1x15 on machines only) 20 min cardio Non-Lifting Days: 40 min cardio I lift every other day. what do you guys think is the best ammout of rest days, both on and off of a cylce. You'll be able to tell which method works best. 2-4 thirty minute cardio sessions every week should be the perfect amount to start with. Generally unnecessary to build more muscle rather than maximum strength, you will follow a traditional bodybuilding-style split alot.! Time doing something active ( low intensity ) with family and friends popular message. Can eat more Join Date: Jan 2015 Age: 27 Posts: Rep. Building muscle and staying fit be sure to check out our workouts database, look to keep your lifts (! Best Practice # 1: Meal Prep strength ) and notice your growing... A cycle, would i need more or less rest managed to be to... 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