Can cardio and hypertrophy be combined?

Yes, cardio and hypertrophy training can be effectively combined with careful consideration of several factors:

1. Energy Balance: Ensure sufficient caloric intake to offset the energy burned during cardio. If the overall energy balance is maintained, hypertrophy will not be negatively impacted by concurrent cardiovascular training 1.

2. Exercise Selection: Choose cardiovascular exercises that do not heavily engage the same muscle groups used in your hypertrophy sessions, especially in the eccentric phase of movement. For example, cycling is preferred over running for those focusing on leg hypertrophy, as it involves less eccentric stress and therefore requires less recovery 1.

3. Intensity and Duration: Moderate-intensity cardio (about 70% of your maximum heart rate) for moderate durations (e.g., 25 minutes) typically does not interfere with muscle growth. The volume of cardio work should be controlled to avoid excessive fatigue that could impair recovery and muscle growth 1.

4. Timing: Cardio can be performed either on the same day as strength training or on separate days. Each option has its benefits, but separating them (e.g., cardio in the morning, strength training in the evening, or on alternate days) might optimize recovery and performance 1.

5. Zone 2 Cardio: Low-intensity cardio, often referred to as Zone 2 (where you can converse easily), doesn't usually interfere with hypertrophy and might even support it by enhancing blood flow. It is typically safe to integrate 150-180 minutes of Zone 2 cardio per week into a training program focused on strength and hypertrophy 2.

By managing these elements, you can effectively incorporate both cardiovascular and hypertrophy training into your fitness regimen without sacrificing muscle growth.