Cardio Isn’t Going to Kill Your Gains. 06-21-2012, 06:51 PM #4. Intensity and volume are both pretty low, so this type of interval won’t impact your muscle growth or strength at all. In fact, a recent study adds more evidence suggesting cardio and lifting make for a stronger, more jacked athlete. No. April 1, 2014 By Greg Nuckols . 2) In the short term, concurrent training (cardio and lifting together) is about 31% less effective for hypertrophy, and about 18% less effective for strength. Does Cardio Kill Gains? 2. If you prefer to do … #1 - Masturbation is Catabolic The act of masturbating is similar to high intensity interval training (HIIT), which is extremely catabolic. You Got It. Initially, you'll see some development, but those gains plateau pretty quickly [1] . We’ve talked a lot about things you shouldn’t do before a workout and during your training, but people tend to slip up the most when the workout’s over.Let’s be honest, we’ve all justified some bad habits post workout, because we feel like we’ve “earned” it. Does cardio kill gains? Need More Evidence? Lebert EQualizer Giveaway! Try 5-second sprints with about 30-60 second recovery in between each for 5 rounds. I also am carrying less skinny fat. He does, however, caution that over-training is a possibility with any exercise, and that if you mix cardio and lifting, you should consider how much you can recover from. If you want to do both cardio and weight training at 100% effort, then you can try doing them on separate days, allowing your body to recover in between. 3) Frequency and duration of aerobic training affected strength and hypertrophy gains – more frequency and volume of aerobic training meant smaller strength and size improvements. 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