running swimming and bulking

I'm trying to add some lean muscle mass, will running and swimming hurt my gains? I'm sure it's just as easy to eat more on days you do calories, but when your tryin to add lean muscle what can you eat to add those calories you need after a long swim or run...... thx in advance

No, if anything it'll help your gains. Just make sure you make up for the lost calories. You should always (IMO anyway) work your cardiopulmonary system. With a more efficient heart, the inferior dimensions of the ventricles will increase increasing the stroke volume, decreasing your resting heart rate (so your cardiac output will remain the same, except when exercising) resulting in a more healthier heart.

I actually recommend it. Just increase your calories.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Yeah most definitely, wont hurt you at all as long as your making up for the lost calories.

After intense cardio sessions I would probably take in some kind of fast carb and 20-25g of protein.

6'3"  @213

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press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Thx

Guys,
   I thought time doing cardio was time in the catabolic state, generating cortisol.  It's more than replacing cals burned, isn't it?  Aren't you tearing down some muscle during all that cardio?  Thx!

JMBS


Guys,
   I thought time doing cardio was time in the catabolic state, generating cortisol.  It's more than replacing cals burned, isn't it?  Aren't you tearing down some muscle during all that cardio?  Thx!

yeah, and long amounts of steady state can lower your t-levels as well.

He could still gain some mass though, its not worth giving something like swimming up which is great for you all around because youre worried about not gaining maximum muscle IMO.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

That's why we said make up for the lost calories, that will avoid becoming catabolic. Let's keep in mind HIIT releases more than just testosterone, but epinephrine, norepinephrine, increases your metabolic rate. During a bulking cycle you should be in the calorie surplus, which will avoid catabolic state. You should be in an anabolic state.

It really depends on the caloric intake if muscle is being broken down. A lot of people add muscle and lose fat with a good diet, HIIT, and a good training routine. If HIIT always broke down muscle they wouldn't be able to do this.

It's been said that lower intensity cardio preserves the most muscle and trains the aerobic metabolism better, but I would still recommend something like HIIT for 10 minutes or so on separate days. I believe cardio personally should be done by anyone capable of doing it.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Agreed cardio is a good thing for health.  So if I keep pounding down Kool Aid, I can workout for 3 hours every day w/o catabolism?  And when the OP mentioned running and swimming, I was assuming LISS, not HIIT.  Perhaps nrod9 could be more specific on that.

No, resistance training is different. Coritsol will shoot out the arse past about an hour. With HIIT you would rely on a different set of hormones (primarily) since you would use more of your aerobic metabolism.

And if he's referring to lower intensity cardio there's even a lesser risk of burning muscle as fuel (since he will predominantly use his aerobic energy system) since you use your aerobic energy system every single day anyway. As long as the muscle is supplied with it's demand of amino acids he will remain anabolic.

If bulking however, I would recommend doing cardio on your off days, so that you don't interupt anabolic state.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Got it, and the HIIT is preferable because of the EPOC fat burning after that cardio, even though mostly carbs are burned during it?

It increases your metabolism through hormonal response - epinephrine, norepinephrine, there may even be some testosterone benefits to it.. I'm unsure. But you will increase your fat burning capacity by increasing the metabolic rate, so you will continue to burn fat afterwords, one of the benefits of HIIT.. more calories per unit of time and even after the cardio is over.

You will rely predominantly on the anaerobic glycosis, but you'll also train your aerobic metabolism with HIIT.. when the intensity is low enough you can talk through it, that's usually a good sign (although not always accurate, you're using your aerobic energy system). 

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Bottom line:  For an ecto, HIIT ftw?

If you have an already fast metabolism.. it would really depend on preference and goals. Lower intensity would preserve the most muscle but is generally more boring, but since the metabolism is already high.. it could possibly serve as more beneficial to the person.

Goals, metabolism, body structure, preference, time management, those are all factors to choosing which cardio.. all have their pros and cons.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Thinking ahead to my cut, I'm cool with a couple hour bike ride a couple times a week.  I could do either LISS or HIIT during that.  Even if it's swimming, crosstrainer, whatever will get that fat off and preserve muscle, I'll do it.  It's the motivation, man!  Want to get sliced and diced, bro!  :)

If fat-loss is the goal, I would look into something like frequent change of cardio - mixing HIIT, tabata, and maybe even circuit training.

Do HIIT 1 day, tabata the next, and circuit training the next. That way, your body will never adapt and you can use each as a tool. Tuesday schedule yourself for HIIT, Thursday tabata, then Friday circuit training.

Something like this:

Monday- morning HIIT, evening workout
Tuesday- HIIT
Wednesday- morning lower intensity cardio, evening workout
Thursday- tabata
Friday- morning HIIT, evening workout
Saturday- circuit

Stick to your compound movements, your horizontal/vertical pushes and pulls, squats, deadlifts, glute raises, then add in whatever accessories you may need - calves, biceps, triceps, etc. Work the antagonist of each, meaning if you do calf raises, include resisted inversions.. if you do barbell curls, include skull crushers, always work your opposite motion.

That's what I just typed on another board to someone else.. just some advice with your cut .

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Thx MVP!  I'll be drilling deep into your cranium when the time comes.  ;)