Most people believe that cardio is the last thing you should do if you aim to build substantial muscle. However, my personal experience contradicts this notion. The year I achieved the most significant physique transformation of my life involved a substantial increase in aerobic volume alongside my existing weight training—and plenty of fuel. Combining weights with more cardio led to lean bulking and better recovery, allowing me to push my lifting intensity further, provided I was eating enough. In this article, I’ll break down why cardio doesn’t kill gains and introduce you to a Cardio Chest Workout in a Functional Bodybuilding training format that I absolutely love: Aerobic Bodybuilding.
Move More. Eat More. Get Gains
Integrating cardio into your weight training routine can support lean bulking, ensuring that you don’t compromise your muscle gains. This concept revolves around “Move More + Eat More”:
Example 1:
Calorie Output: 2000 calories
Calorie Input: 2200 calories
Surplus: 10%
Example 2:
Calorie Output: 4000 calories
Calorie Input: 4400 calories
Surplus: 10%
The latter option means more contractions, more activity, more breakdown and rebuilding of tissue, resulting in a harder and leaner appearance. Furthermore, enhanced aerobic fitness allows your muscle tissue to recover faster from all types of training, enabling you to push your lifting intensity further. For these reasons, aerobic training combined with weightlifting will always be part of my fitness approach—a conclusion drawn from years of witnessing my body transform through CrossFit sport training. While not everyone aspires to win the CrossFit Games or Hirox integrating both cardio and lifting in safe and effective ways is achievable. One of these methods is through sessions I call Aerobic Bodybuilding.
Why Cardio Doesn’t Kill Gains
1. Supports Lean Bulking
Cardio can aid in maintaining a lean physique while bulking up by enhancing your cardiovascular health and improving your body’s ability to handle increased training volumes. When combined with a slight calorie surplus, cardio ensures that the weight gained is primarily muscle rather than fat.
2. Enhances Recovery
Aerobic exercises boost blood flow, delivering essential nutrients to your muscles and aiding in the removal of metabolic waste products. This accelerated recovery process allows you to train harder and more frequently without overstraining your muscles.
3. Improves Overall Fitness
Cardio enhances your endurance, making your muscles more resilient during intense weight training sessions. This increased stamina can lead to more effective workouts and better long-term muscle growth.
The Move More + Eat More Concept
Understanding the relationship between calorie intake and expenditure is crucial for muscle growth:
2000 Cal Output + 2200 Cal Input = 10% Surplus
4000 Cal Output + 4400 Cal Input = 10% Surplus
The latter scenario supports more muscle contractions and activity, leading to greater tissue breakdown and subsequent rebuilding. This approach not only fosters a leaner look but also ensures that your metabolism remains active, preventing the slowdown often associated with aggressive calorie deficits.
Aerobic Bodybuilding: A Functional Approach to Muscle Growth
Aerobic Bodybuilding is a training method that seamlessly blends cardio with weightlifting, ensuring that you build muscle without sacrificing cardiovascular health. Here’s a workout I absolutely love:
Aerobic Bodybuilding Workout
Total Duration: 40 Minutes
Treadmill Run (Minutes 0-20)
Minutes 0-5: Warm-up run at a moderate pace.
Minutes 10-15: Increase the intensity to a faster pace.
Minute 20: Transition off the treadmill.
Strength Circuit (Post-Minute 20)
8 Kettlebell (KB) Suitcase Deadlifts: Focus on maintaining proper form to engage your core and lower back.
10 KB Swings: Enhance explosive power and engage your posterior chain.
12 Dual KB Gorilla Rows: Strengthen your back and improve unilateral strength.
Cardio Intervals (Minutes 20-40)
200 Meters Skierg
300 Meters Skierg
400 Meters Skierg
500 Meters Skierg
Between each Skierg interval:
8 KB Push Presses: Develop shoulder strength and power.
10 Push-Ups: Enhance upper body strength and endurance.
12 Banded Tricep Push Downs: Isolate and strengthen the triceps.
Repeat this cycle throughout the remaining workout time.
So, Does Cardio Kill Gains?
Absolutely not. When integrated thoughtfully, cardio can complement your weight training, supporting lean muscle growth and enhancing overall recovery. The key is to balance your calorie intake with your activity levels—Move More + Eat More—to ensure that you’re fueling your body adequately for both cardio and strength training.
Benefits of Aerobic Bodybuilding
Lean Bulking: Gain muscle without excessive fat accumulation.
Improved Recovery: Faster muscle repair and reduced soreness.
Enhanced Endurance: Better performance during both cardio and weightlifting sessions.
Balanced Physique: Achieve a harmonious blend of muscle size and cardiovascular health.
Practical Tips for Incorporating Cardio and Weights
Plan Your Workouts: Schedule cardio and weightlifting sessions to prevent overtraining. Aerobic Bodybuilding integrates both within a single session for efficiency.
Monitor Calorie Intake: Ensure you’re eating enough to support both training types. A slight calorie surplus is essential for muscle growth.
Prioritise Recovery: Incorporate rest days and active recovery to allow your muscles to heal and grow.
Stay Consistent: Regularly blend cardio with weight training to maintain a balanced and functional physique.
Listen to Your Body: Adjust the intensity and volume based on how your body responds to prevent burnout and injuries.
Conclusion: Embrace Cardio for Optimal Gains
The notion that cardio kills muscle gains is a myth that can hinder your fitness progress. By adopting an Aerobic Bodybuilding approach, you can effectively combine cardio with weight training to achieve a lean, strong, and functional physique. This balanced strategy not only enhances muscle growth but also improves your cardiovascular health, ensuring that you remain fit and resilient for everyday activities.
At YPG Fitness, we specialise in creating personalised training programmes that integrate both aerobic and strength training. Whether you’re aiming to redefine your physique, improve your endurance, or enhance your overall health, our expert trainers are here to guide you every step of the way.
Ready to Transform Your Training?
Don’t let outdated myths hold you back from achieving your best physique. Try Aerobic Bodybuilding and experience the benefits of combining cardio with weight training. Join us at YPG Fitness for a personal program designed to optimise your muscle growth and cardiovascular health.
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Feel free to reach out to us for personalised training plans, expert advice, and support tailored to your unique fitness needs. Let’s work together to build a stronger, healthier, and more balanced you!
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