3D Muscle Journey

#267: Cardio Programming For Physique Sport

Oct 17, 2024

Discover the ins and outs of cardio programming as coaches discuss when and how to implement it during fat-loss phases. Learn why a step goal might be more beneficial than a calories-burned target. Explore the role of additional cardio for overall health, appetite stimulation during gaining phases, and the impact of different training modalities. Plus, insights on tapering cardio before competitions and the ongoing importance of recovery and movement in physical training.

01:12:28

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Quick takeaways

Cardio is used primarily to manage caloric deficits in bodybuilding, with coaches emphasizing dietary manipulation over extensive cardio routines during prep.

Setting daily step goals enhances accountability and encourages consistent movement, aiding in fat loss while avoiding excessive fatigue from traditional cardio.

The preference for LISS over HIIT among coaches is rooted in its lower impact on recovery, allowing athletes to maintain performance during contest prep.

Deep dives

The Role of Cardio in Bodybuilding

Cardiovascular exercise is utilized in bodybuilding mainly as a tool to manage caloric deficits rather than a necessity for all bodybuilders. Coaches may opt to avoid cardio entirely when prepping athletes, focusing instead on diet adjustments to create a caloric deficit. It has been found that a structured approach, where food intake is primarily manipulated while cardio serves to maintain energy expenditure, is often more effective. Additionally, the psychological aspect of cardio can foster accountability and motivation among athletes, particularly through step count goals.

Intro

5min

Optimizing Cardio for Physique Athletes

25min

Balancing Exercise and Nutrition

6min

Cardio Programming and Weight Management

7min

Cardio Programming and Injury Prevention

21min

Peak Week Strategies and Cardio Insights

6min

The Importance of Movement and Recovery in Physical Training

2min

Brad, Jeff, and Brian discuss when, how, and why they program cardio for themselves and their athletes. How do the coaches view and prescribe cardio during a fat-loss phase? What are the coaches’ thoughts on doing additional cardiovascular exercise for overall health? What is the benefit of having a step goal over a calories-burned goal? What is the highest the coaches typically program someone’s step goal? Do the coaches ever use cardio as a way to stimulate an athlete’s appetite during a gaining phase? What are the coaches’ thoughts on HIIT cardio? Why do the coaches like to have their athletes taper their cardio/step count at the end of prep? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:57- How Brian views and prescribes cardio during a fat-loss phase

8:27- The coaches’ thoughts on doing additional cardiovascular exercise for overall health

15:56- Strategies when prepping lighter individuals

31:05- Recovery is an ongoing process

35:18- Using cardio to stimulate appetite during a gaining phase

38:12- You can’t expect the prior day’s expenditure to be reflected on the scale in a predictable way

43:35- Varying modalities

47:31- HIIT vs. LISS cardio

1:02:41- Why the coaches like to have their athletes taper their cardio/step count at the end of prep

1:06:53- Using movement to stay loose