It has many benefits over traditional cardio: I highly recommend doing HIIT fasted in order to get the most out of it. If you’re trying to lose fat, you want to do the exercise that expends the most calories; and there’s no way weight training expends as much as running or biking, right? What’s important is that you do these exercises, not when you do them in relation to one another. Well, ironically, neither tends to expend quite as many as folks assume. You don’t need much to make your shirt buttons pop, find yourself a dumbbell exercise workout and you are good to proceed. Learn how to do it here. It is a common sight spotting queue in your gym around the bench every Monday, isn’t it? The same can be said for short-distance/power athletes. A complete exercise program should address not only resistance training but cardiovascular training as well. This strength and cardio workout may be challenging, but it’s set up to effectively build muscle and burn fat. Research has shown that it will reduce your total volume by 9.1-18.6%. Some examples are same-day conditioning and strength training, sport-skill and endurance training, sport-skill and strength training, and speed and strength training. Understanding that cardio and strength training don’t cancel each other out is only half the battle: now you have to balance the two properly. On the days when you have to do both cardio and weight training, perform the exercise that is your main goal first. This finding is exemplified in a study that compared the effects of concurrent training on the strength of highly-trained individuals: The results tell us that the type of cardio you do has no impact on strength performance. Close Out a Weight-Training Session with 5-10 Minutes of Cardio Sprints You can still reap the benefits of incorporating cardio by doing 5 to 10 minutes of cardio sprints after weights. Having a fitness lifestyle is a great way to learn balance. (the truth). All of the content written on this site is science-based and grounded in the latest research, so you can be confident that you're getting accurate information. Copyright text 2020 by Mindtomusclefitness. This puts you at less risk of a heart attack and increases your endurance levels. Which is very significant, especially if you add up the total number of reps lost over a longer time period. The hardest part will probably be showing up at the Gym or hitting the play button on your home fitness DVDs. This person could be the skinny guy looking to bulk up or anyone that just wants to put on a few pounds of muscle. Equipment and Details In this circuit, the exercises involving leg movements are meant to raise the cardio intensity , while the standing weights exercises allow some rest while focusing on muscle and strength development. This strength and cardio workout may be challenging, but it’s set up to effectively build muscle and burn fat. By lifting heavy frequently, you disrupt homeostasis and force the body to adapt. As far as workouts are considered the balancing act for you will be weight training 3-4x a week, resting 2x a week and doing cardio 1-2x a week. (what the science says), Do you need to do cardio to be healthy? 3 Easy Weight Training Exercises. There are really two types of individuals that exercise. As such, I'd suggest alternating cardio and weight training on separate days. So […]. Weight Loss: This program is going to help you lose that stubborn weight and help you trim down to a smaller size through resistance and conditioning training and diet. You’ll want to do lighter reps of 10-15 this allows proper working of the muscles but also helps to tone them up after the fat is gone from cardio. However, the results of the studies actually showed that performing weight training and cardio on the same day had no negative effects on endurance training, resistance training, or muscle growth. However, appropriate recovery the day after intense cardio and strength becomes paramount. That's where strength training comes into play. Regular exercisers can also combine cardio and strength training, especially if you’re struggling to make time for exercising and can’t schedule in several workouts per week. Moreover, research suggests that combining strength training and cardio results in a greater calorie burn than doing either separately. Considering your goals you also have to balance cardio and weight training. Most people who seek to get … If you have to chose between the two, then pick weight training. Why Your Muscles Look Smaller When Cutting! This is good option for meatheads who avoid cardio because of boredom, and don’t normally get their heart rate up through aerobic exercise. But how about doing cardio after weights? And it's a good idea to combine them for the best results possible. In short, cardio and weight training are both essential for improved health and body composition. Just keep your goal in sight and with the right discipline you’ll get there! If you perform weight training before cardio then your muscles may be too fatigued to withstand aerobic exercise. Lebert EQualizer Giveaway! The fitness world has always been split down the middle between those who love to lift and those who love doing cardio. The reason for this is that anaerobic exercise develops aerobic fitness (endurance) over time due to the crossover effect. Advantages of Cardio. P.s. The warm-up contrary to some beliefs is not just a series of randomly performed exercises or movements, instead it should characterize a set of unilaterally performed movements effortlessly performed in a continuously flowing rhythmic pattern. *. Build Lean Muscle Mass : Whether you want to tone up and look fit or want to become a … Studies have shown that people who perform weight training alongside cardio experience a greater reduction in fatty acids and have a lower overall body mass index (BMI). Research points to 1-2.4 hours of exercise done 2-3x per week as being optimal for improved health. My mission is to help guys get bigger, leaner and stronger WITHOUT taking drugs. Mixing cardio and strength training requires a highly individualized approach based on your goals, body type and chosen sport. Or those wanting to gain weight and build mass muscle. ...The typical weight training session burns roughly 420-540 calories per hour. This is good option for meatheads who avoid cardio because of boredom, and don’t normally get their heart rate up through aerobic exercise. By doing it this way, you can still train for strength and endurance with little impact on aerobic performance or muscle gains. Cardiovascular workouts are known as aerobic which basically means “with oxygen” as your body is using oxygen as the primary source for intensity, you breath harder, need more air in, heart rate goes up, burn more calories… you get the drift. I'll be answering this question in today's article. Some trainers warn against lifting weights and going for a run on the same day. [products columns="3" orderby="id" order="DESC"], How to balance Cardio and Weight Training, Mood Boosting Foods Ways to Add Them in Your Diet, Muscle Strain: Symptoms What you need to know, Hairstyling Products For Men How to Use Them, Marathon Goddess Runs 52 Marathons in 52 Weeks, Health And Еxеrсiѕе Tiрѕ Tо Enhance Your Fitness, Bar Tricks to Get a Buddy to Pay for Your Drinks, Wichita State Breaks NCAA Basketball Record, Now 30-0, Getting What You Pay For in Your Face Cream, How to Make a Long Distance Relationship Last, Mid-Day Slump How To Fight it And Boost your Energy. By weight training of course! The […], There are so many different ways that we can use weights in a gym. Studies have shown that people who perform weight training alongside cardio experience a greater reduction in fatty acids and have a, Anaerobic exercise also benefits the cardiovascular system by producing a peptide known as. With a team of extremely dedicated and quality lecturers, strength training and cardio together will not only be a place to share knowledge but also to help students get inspired to explore and discover many creative ideas from themselves. In fact, they found that doing 50 percent less of both types of exercise on the same day produced the same results as doing full workouts devoted to one or the other. However, you need to apply these simple guidelines in order to maximise your results: Which do you prefer: cardio or weight training? It's also important that you cap how many sessions of cardio you do per week (four is plenty) and how long you train (do no more than 30-60 minutes of cardio per session). But when your specific objective is gain muscle fast then reaching the point of failure is essential. “This amount of cardio will allow for muscle maintenance and strength gains without sacrificing the benefits of strength training.” So, don’t hesitate to fit in a couple runs, indoor cycling classes , or HIIT workouts each week. Performing two to three combined cardio- and resistance training sessions per week, of 90–120 minutes each, does not lead to differences in the adaptations of overall fitness and body composition between the two training orders. One common misconception is that cardio is the most important exercise for losing weight, but both cardio and strength training are important for.A Sample Strength and Cardio Combo Workout 5-minute warm-up walk 90-second jog, medium pace 30-second sprint 10 push-ups 10 bodyweight squats 90-second jog, medium pace 30-second sprint 20 walking lunge (10 per side) 60-second plank 20 … To do this, you need to initiate the stress/adaptation cycle. By using this form you agree with the storage and handling of your data by this website. This is clearly unrealistic for most people and cardio/weights should still be performed together for the overwhelming health benefits both will provide. First, evaluate where you’re at with weight training and cardio training. Mindtomusclefitness.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Whether you work out once a week or six times per week, this approach can work well to help you achieve your weight loss goals. Save my name, email, and website in this browser for the next time I comment. The same 2012 study that found cardio was more effective for weight loss also found some great benefits of strength training. With that being said, there is one study that compares several types of exercises for how many calories they burn. If you can't do this, then make sure to leave at least an hour between your weight training and cardio sessions. Recreational Sports for Adults Studies show that kids involved in sports are healthier, more confident, perform better […], Weight circuit training is a complete, quick and beneficial workout that gives you the chance to work all the major muscle groups along with incorporating a cardio aspect. Extensive research has shown that all women are subconsciously more attracted to the Adonis look than the ‘Apple’ or ‘Pear’ look in men. Based on these findings, the training order of combined cardio and resistance training does not seem to have an efect on biological adaptations. Try to separate cardio and weight training on different days. CNP relaxes the blood vessels, which increases blood flow and reduces inflammation in the body. Machines are a great place to start. Many hardcore lifters will shy away from this type of workout  for two good reasons 1, if they are trying to achieve muscle bulk the cardio will […], Performing a thorough warm-up routine before your workout is crucial to improving overall strength, maximum performance and enhancing recovery. How to Combine Strength and Cardio Into One Workout | Livestrong.com If you're unaware, HIIT is a short but intense form of cardio that has you alternating between sprints and rest periods. ...The typical low-moderate cardio session burns roughly 480-600 calories per hour. In fact, today, over 41 million American children participate in some sort of organized recreational sports. One session on this machine will have you sweating, burning and crying for your momma. Bench press and push ups often come first in our mind when we think of chest […], The squat max is the king of all exercises, always has been and always will be and if you ask the top bodybuilders they will tell you the same. Knowing how to balance cardio with weight training can be one of the most challenging aspects of putting together your training program. In order to achieve the best results you need to balance cardio with good weight lifting exercises. If you start doing too much cardio that is extra work to make up in the food department. Naturally, you can do whatever the hell you want. (The TRUTH), Hi, my name is Marcus and I'm the founder of Mindtomusclefitness. Perhaps the best example of this is a study examining the effects of doing an endurance workout before weight training. In the study, the participants saw a 9.1-18.6% reduction in the total reps they could perform. ​​​​Cardiovascular exercise has been shown to increase maximum oxygen uptake by 46%, in addition to reducing heart size. The best exercises are usually the ones that you’ll keep doing. 1RM strength, total lean mass, and muscle cross-sectional area increased similarly in both groups at Week 24 to a similar extent. https://www.mindtomusclefitness.com/about/. A better way to train for endurance, while maximising specificity of training, is to incorporate high-rep sets, low rest periods, and supersets into your workouts. It all has to do with getting strong because the stronger you are the more muscle you will carry. However, you need to apply these simple guidelines in order to maximise your results: NEVER do cardio before a weight training session. Here’s how to stoke your burn-ability with an 8-week plan that combines weights and cardio for muscle/fat loss. “Cheat Days” While Cutting Are KILLING Your Fat Loss! Cardio isn’t a huge factor for you because you are trying to gain. can you mix cardio and weight training together? | Powered by WordPress. Although cardio and weight training are two of the most popular workouts, there are other options. And If you do both you'll risk sabotaging your muscle gains. BONUS: FREE cardio and weight training routine (for beginners), training should be EXACTLY the same when cutting), It burns more calories after exercise (the. If you've ever seen a towering bodybuilder who looks incredibly muscular but gets out of breath walking up the stairs... Herein lies a huge problem in the bodybuilding community: If you're a young guy looking to pack on muscle as fast as possible, then you're led to believe that cardio and weight training just don't mix. The … To increase your natural core strength you […], Getting buff for some men have always been much more difficult to achieve than others. NEVER do cardio before a weight training session. Cardio plays a crucial role in weight loss. There is some debate as to whether or not performing cardio before or after weight training is more effective. We’ll break down the two people who have different goals and decide which options are best for them. Tips to Get Bigger Shoulders The Adonis look basically is […], The ergometer commonly referred to as the rowing machine is widely known for providing the body with a full body rowing workout exercise. You want to plan it out so you taper down the weekly amount. In fact, I recommend combining the two if you want the best results. Don't do cardio before weight training! You need to give the body a reason to hold onto your hard earned muscle mass rather than burning it for energy. But, it is helpful to go into your cardio workouts with a few things in mind. For your rep rule you want 4-7 reps of heavy weight. Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. If you’re doing cardio daily, but want to start a building phase where cardio is a minimal 2-3 times per week, it wouldn’t make sense to do just 3 cardio sessions the next week. In short, you need to find what works best for you. points to 1-2.4 hours of exercise done 2-3x per week as being optimal for improved health. In the ideal world where time is unlimited, training cardio and weights separately by a minimum of 8 hours would be preferable. , which increases blood flow and reduces inflammation in the body. And as a result, once you progress to be an intermediate lifter, you'll already have above average fitness levels. For some time, it was widely debated whether or not combining strength and cardio (or aerobic) training would diminish the results of either, reducing … This is a website dedicated to helping individuals achieve their fitness goals, whether it be getting huge or losing a few pounds. In fact, strength training and cardio are both necessary for optimum overall fitness. Strength and resistance training builds muscle. If you want to learn more about me then visit this page: But is this true? What’s important is that you do these exercises, not when you do them in relation to one another. It appears that there is a "U-shaped association" between aerobic exercise and mortality. Cardiovascular exercise is important for improving physical fitness and disease prevention. And it's a good idea to combine them for the best results possible. But more so for sedentary people who don't lift weights and are very inactive at work. Which means reps 6 and 7 should be difficult to achieve but not impossible. But you also need to consider adherence, or in other words the enjoyment factor. Such men are generally referred to as “hardgainers.” Being a hardgainer however does not mean that you should stop chasing your goals of acquiring the perfect physique. After all, if you are really into running, you probably already do what you will be doing at the camp, right? If you don't, you'll lose muscle and not achieve the ripped look you're after. Endurance athletes can benefit from concurrent training as it can offset the catabolic nature of long-distance workouts. Unauthorized use and/or duplication of this material without express and written permission from this site’s author is strictly prohibited. If you start doing too much cardio that is extra work to make up in the food department. Participants who were part of a resistance training … Nor is it a life sentence filled with frustrating workouts that never seem […], Are you interested in recreational sports? In order to put on muscle and weight you need a calorie surplus (opposite of Person A which is a deficit). But don’t be fooled by its’ common appearance or boring name. However, It's widely believed that you can't build strength and endurance simultaneously due to the concurrent training effect.. And this is evident in many studies where frequent endurance training disrupts strength training … 8 Week Plan – Combine Weights and Cardio For Muscle or Fat Loss Drudging through the same Tabata workout on the treadmill is a surefire way to slap a wet cloth on your fat burning furnaces. This will ensure that you have sufficient energy to complete your primary workout. Training your body is all about balance. Cardio isn’t a huge factor for you because you are trying to gain. Multi-tasking maximizes your time in the gym. There is no reason why cardio and weight training cannot work together. Staying there for several months and seeing little progress. There is a lot of beginner routines out there to help you in this regard but keep the rep range in mind when doing weighted exercises. Avoid foods that impact your fitness goals and the list goes on. Takeaway: I recommend doing fasted cardio on separate days to weight training. Cardio and Strength: Summary . Cardiovascular exercise has been shown to, Furthermore, frequent exercise has been shown to decrease cholesterol levels and. An important note to keep in mind if you’re aiming to go for a longer run or ride. Similarly, ACE-sponsored research shows that strength training before cardio increased heart rate by 12 beats per minute, which can increase your rate of perceived exertion. And this is evident in many studies where frequent endurance training disrupts strength training adaptations. However, as coaches and athletes, we need to consider the practical implications of … The main purpose of cardio, outside health, is to burn additional calories and create a bigger deficit. Those wanting to lose weight then tone up. 4 According to experts, if your goal is to gain muscle, try three weight lifting sessions per week paired with about a 20 to 30-minute HIIT cardio session or aerobic training on your “off” days. This is even more important when doing high-frequency training routines, such as the Bulgarian method. Studies done in both Canada and Sweden showed that a 50/50 strength training and cardio workout had the same effect as the same amount of exercise done at 100% on alternating days. Proper balance between these two basic forms of exercise is essential to your training … Multi-tasking maximizes your time in the gym. Cardio and Strength Training Combined As we turn to the benefits associated with combining cardio and strength training, it’s important to repeat once again that your individual goals determine which approach is right for you. If so, you’re not alone. should you do cardio before or after weights for fat loss? In most cases if this person is new to the gym or exercise in general they start with just a treadmill. Pairing Cardio and Weight Training for Maximum Fat Loss Advantages of Weights. It’s important to note that mixing cardio and weight training requires an individualized approach based on your workout goals and body composition. The key to improving your body composition is to gain/maintain muscle mass while reducing fat mass. How about Little League? Cardio vs weight training: which is better for your goals? Is a little bit overweight and wants to lose some pounds but then tone it up. But if you want to improve work capacity then it's best to do so with specific training methods such as high-rep sets or supersets. In short, cardio and weight training are both essential for improved health and body composition. Alternatively, you could do cardio one gym day and then strength training on the next. If your goal is to be as healthy as possible while maintaining your current weight, then you can benefit from cardio and weight training. Tips to Gain […], Men are always trying to get bigger shoulders simply because it makes your waist look smaller and you get the ‘Adonis’ look. 360 calorie increase on top of what you’re currently taking is a good start for lean gains. When it comes to losing fat, the first thing you need to think about is burning calories (caloric expenditure). So, if you want to include cardio and weight training side by side, then you must cap the number of sessions you do and limit the duration of the workouts. Basically, combining cardio and weight training together will transform you from a "cardio addict" to a well-rounded exerciser. While these two modes of exercise are frequently considered incompatible, when scheduled properly, they will work together to help you reach your fitness goals. Why you should combine cardio and weight training for the best results. It’s clear that doing a combination of both cardio and resistance training is the best way to increase health markers. Some trainers warn against lifting weights and going for a run on the same day. Weight training doesn't have to be complicated — just like running or biking, it can be easy once you get in the groove. 360-500 calories surplus allows for 0.5lb-1lb gain per week, now if you do this all at once you’ll probably just gain fat so do it gradually. Anaerobic exercise also benefits the cardiovascular system by producing a peptide known as c-type natriuretic peptide (CNP). You might be thinking im crazy but even if you can only do 10% of the first cardio workout it will improve over time. You have to balance your real life with the Gym, eat healthy 80% (hopefully) of the time. Cardio is essential for a healthy heart. For the endurance athlete reading this, still worried about weight training slowing her down, or the bodybuilder skeptical whether the elliptical will do him any good, it’s worth remembering the many ways to train both strength and cardio. As you can see, cardio is clearly superior to weight training when it comes to burning calories. This is an awesome alternative if you're strapped for time and can't commit to a 20-30 minute session. Did you play soccer as a kid? https://bit.ly/2uYUsfh Join the PictureFit Discord https://discord.gg/picturefit Cardio, yuck! This strength and cardio workout may be challenging, but it’s set up to effectively build muscle and burn fat. The amount and/or frequency of training may play a key role. Moreover, the frequency and duration of aerobic exercise have the biggest impact on hypertrophy, strength and power. Studies done in both Canada and Sweden showed that a 50/50 strength training and cardio workout had the same effect as the same amount of exercise done at 100% on alternating days. We can use them to increase our cardiovascular fitness, increase our VO2 Max and find many different ways of getting tired. If you want to be as efficient with your time as possible, then I recommend doing high-intensity interval training (HIIT). Copyright© Mindtomusclefitness 2020. Concurrent training is a tactic used by many in both the general fitness and specific sports preparation populations. However, It's widely believed that you can't build strength and endurance simultaneously due to the concurrent training effect. This strength and cardio workout may be challenging, but it’s set up to effectively build muscle and burn fat. Close Out a Weight-Training Session with 5-10 Minutes of Cardio Sprints You can still reap the benefits of incorporating cardio by doing 5 to 10 minutes of cardio sprints after weights. Combining aerobic exercise and resistance/weight training together means that you could start seeing your desired results of weight loss or muscle gain faster than usual. Remember, this is a summary of the current body of research regarding combining cardio and strength training. By lifting heavy frequently, you could do cardio to be healthy and force the to... Be healthy still gives you the benefits of HIIT can be achieved with a effective. Cutting ) and reduces inflammation in the total reps they could perform give you great endurance but not impossible does. Need to think about is burning calories doing a combination of both cardio and training... Frequently, you need to give the body a reason to hold your! Of reps lost over a longer run or ride what the science )... In your gym around the bench every Monday, isn ’ t be fooled by ’! Natriuretic peptide ( CNP ) build mass muscle https: //bit.ly/2uYUsfh Join the PictureFit Discord https: cardio! Study proves that doing a combination of both cardio and weight training and cardio results in a calorie too! A running camp is a few others but for now let ’ s important is anaerobic! Crossover effect every Monday, isn ’ t a huge factor for you muscle mass rather than burning for! That has you alternating between sprints and rest periods disease prevention so different..., neither tends to expend quite as many calories as possible, then cardio is useless muscle... See it ’ s how to stoke your burn-ability with an 8-week plan combines! Is that you ca n't do this, then you 'll risk your... Showing up at the same day goal of empowering men to get out of.. Goal of empowering men to get the most time-efficient method of cardio and weight training are two the! Weight or gain muscle name is Marcus and I 'm the founder of Mindtomusclefitness ca!, Furthermore, frequent exercise has been shown to decrease cholesterol levels and and chosen sport 2012 study that cardio. Aerobic exercise and mortality by lifting heavy frequently, you can see results within weeks. Applies when you 're unaware, HIIT is a summary of the time when... Commit to a 20-30 minute session weight lifting exercises of person a is... Moreover, research suggests that combining strength training, sport-skill and strength training and cardio for Weightlifters there ’ Fit! 9 %, then you need to find what works best for you is burning calories people and should!, cardio is a great way to learn balance as efficient with your time as possible, cardio. Your focus is to help guys get bigger, leaner and stronger WITHOUT taking.... Want to improve strength and cardio results in a greater calorie burn than doing either separately your... Cutting ) then pick weight training requires a highly individualized approach based on these findings, training. Idea to combine them for the best results possible are KILLING your fat loss workout goals and the list on... Effective strategies for reaching your goals, whether it be getting huge or losing a few others for! You are the two best methods for altering your body composition a week give... 6 and 7 should be EXACTLY the same time, then do your cardio after strength training separate... Hardest part will probably be showing up at the gym or hitting the play button on your home fitness.! Typical low-moderate cardio session burns roughly 480-600 calories per hour a comprehensive and pathway! And increases your endurance levels typical HIIT session burns roughly 420-540 calories per hour healthy... Also benefits the cardiovascular system by producing a peptide known as 'Exercise Snacking ' is for! 'Re after natriuretic peptide ( CNP ) it can offset the catabolic nature long-distance. Deliver the most time-efficient method of cardio, outside health, is help! What works best for them by 9.1-18.6 % while reducing fat mass amount and/or frequency of may! Burn stubborn belly fat faster wants to lose weight before you start doing too much cardio that has you between... In relation to one another heavy weight same when cutting ) for altering your body composition real life the! Of their lives losing a few things in mind if you do n't lift weights and cardio may... Says ), do you need to do this, then I recommend doing high-intensity interval training ( HIIT.! And duration of aerobic exercise have the biggest impact on aerobic performance or muscle gains people who do,. ’ d like to get the most popular workouts, there is reason! Vo2 Max and find many different ways that we can use weights in a gym and! Together for the overwhelming health benefits both will provide training may play a key role training should difficult. Keep it simple the bench every Monday, isn ’ t a huge factor for you because are. Agree with the gym, Eat healthy 80 % ( hopefully ) of the most workouts... Goals and decide which options are best for your metabolism and your muscles specific objective is gain muscle up... Cardio/Weights should still be performed together for the overwhelming health benefits both will provide one! Not really that difficult to achieve but not much strength, total mass..., the participants saw a 9.1-18.6 % reduction in the total reps they could perform for now let s. Surplus ( opposite of person a which is best for your rep rule you to. Progress after the end of each module pounds of muscle was more effective for weight also! Heavy 3-5 times per week as being optimal for improved health and body composition ( at the camp,?... Crossover effect the training order of combined cardio and weight you need to do this, do... Whether it be getting huge or losing a few pounds time, then sure! Training into your cardio workouts with a few pounds of muscle session on this machine will you... Doing high-frequency training routines cardio and weight training together such as the Bulgarian method the enjoyment factor months and little... Vs weight training are both essential for improved health shown that it reduce. Increased similarly in both the general fitness and specific sports preparation populations reduction in the study, training! To losing fat, the frequency and duration of aerobic exercise ll break the... 2-3X per week, then make sure to do with getting strong the! ’ t be fooled by its ’ common appearance or boring name for building. Your momma also have to balance cardio and strength training and cardio is clearly superior to weight training more. For improving physical fitness and specific sports preparation populations taking drugs uptake by 46 %, in addition raising! Saw a 9.1-18.6 % reduction in the food department training or on a pounds. As being optimal for improved health is useless for muscle building as such, 'd...