Cardio That Builds Muscle
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- September 8, 2019
The traditional view of cardio paints it as a fat-burning tool that’s at odds with muscle gain. But not all cardio is created equal. Certain types of cardiovascular exercise can complement resistance training, improve work capacity, and even contribute to muscle development when programmed intelligently.
Cardio vs. Muscle: Breaking the Myth
The fear that cardio “burns muscle” stems from prolonged endurance activities like long-distance running or cycling, where the body can enter a catabolic (muscle-breaking) state. However, short bursts of high-intensity cardio, resistance-based conditioning, and sprint work can have the opposite effect.
These forms of cardio can:
- Improve muscle endurance
- Increase capillary density in muscles
- Enhance recovery between strength sets
- Burn fat while preserving or even building lean mass
Best Muscle-Building Cardio Options
- Sled Pushes & Pulls: High-resistance, full-body output with strength and cardio benefits.
- Rowing Intervals: Builds back, legs, and grip strength. Focus on explosive power per stroke.
- Assault Bike Sprints: Max effort bouts train quads, hamstrings, glutes, and lungs.
- Stair Sprints or Hill Runs: Target glutes, calves, and hip drive—great for power and hypertrophy.
Short, intense sessions recruit muscle fibres and drive adaptation.
Programming Tips
- Time It Right: Do cardio after weight training or on separate days to avoid interference.
- Keep Sessions Short: 15–30 minutes of high-intensity or resistance-based cardio is ideal.
- Fuel Up: Adequate carbs and protein are essential to support both performance and recovery.
Hybrid Training: The Best of Both Worlds
Hybrid athletes (those who train for both strength and endurance) have popularised the use of cardio to build muscle and capacity simultaneously. Programs like HYROX or CrossFit use cardio modalities in ways that promote muscular development alongside aerobic fitness.
Cardio done right can be anabolic, not just aerobic.
- About the Author
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Richard Branson is a fitness and wellbeing enthusiast with a passion for HYROX, cycling, and technology. He shares insights at the intersection of performance, wellbeing, and innovation.
