Why Bodybuilders Should Also Do Cardio
Why Bodybuilders Should Also Do Cardio
For a long time, weight training and cardio were considered two incompatible "worlds": there was a fear that excessive running or cycling would hinder progress in strength and muscle mass. However, recent studies are challenging these preconceived notions : not only does cardio not hinder your gains, but it also provides key benefits for your health and performance.
1. The old theory of interference effect
As early as 1980, Hickson and colleagues observed that combining endurance and strength training could limit gains in explosive power: this is the "interference effect" . A meta-analysis by Wilson et al. (2012) confirmed that, depending on the type, frequency and duration of endurance training, a slight reduction in strength and muscle hypertrophy was sometimes observed when cardio and strength training were combined in the same training period Stronger by Science .
2. Recent meta-analyses: no more significant interference!
Contrary to older work, several meta-analyses published in 2023 have shown that concurrent training (weight training + cardio) offers equivalent gains in strength and VO₂max, without penalizing either muscle gain or endurance:
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A review of 21 studies found similar increases in maximal strength and VO₂max whether strength training alone, cardio alone, or both combined BioMed Central .
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A more recent review confirms that concurrent cardiovascular training does not impair maximal strength or hypertrophy compared to weight training alone Sci-Sport.com .
These results suggest that, when well programmed and measured , cardio and muscle are perfectly compatible.
3. Undeniable health benefits for “lifters”
Beyond muscles, cardio is irreplaceable for cardiovascular health :
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In the CardioRACE trial (n=406, 1 year), aerobics alone or combined with weight training significantly improved the cardiovascular risk profile (blood pressure, lipids, blood sugar), unlike weight training alone Oxford Academic .
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A study from Iowa State University indicates that half cardio/half strength training reduces CV risk factors as much as cardio alone, while strength training alone does not have the same impact Fitness Challenges .
By incorporating cardio, you protect your heart, improve your circulation and optimize your fat metabolism.
4. How to incorporate cardio without hurting your gains
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Choose the right intensity
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Moderate (cycling, brisk walking) 2–3×/week for heart health and active recovery.
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HIIT 1×/week to boost VO₂max without too much volume.
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Respect the periodization
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Separate your strength and endurance sessions by at least 6 hours (or practice them on different days).
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Reduce cardio volume during the bulking phase, then increase it during the cutting phase.
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Optimize nutrition and recovery
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Protein (1.6–2 g/kg/day) to support muscle synthesis.
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Carbohydrates before and after to replenish glycogen.
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Quality sleep and hydration to promote adaptations.
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In summary
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The interference effect , once plausible, turns out to be practically non-existent when cardio and muscle training are programmed intelligently.
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Cardio protects your heart , improves your metabolism and perfectly complements your strength workouts.
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With proper periodization, you combine strength , power , and endurance , while optimizing your overall health.
At Happyness Food , we support you with tailor-made nutritional advice and suitable supplements so that your bodybuilding and cardio sessions are a winning combination!
