Does cardio kill gains?
Not at typical volumes: in controlled trials, adding cardio did not reduce muscle growth or maximal strength, but it can blunt explosive power.
An older meta-analysis found more interference with longer, more frequent cardio and with running rather than cycling. The larger update that followed found no effect of any of those on muscle size or maximal strength, though very high endurance volumes were rarely studied.
If jumping or sprinting matters to you, keep cardio and lifting at least a few hours apart or on different days. If you are trying to gain weight, eat back the extra energy you burn.
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- Wilson, J.M. et al. (2012). Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res 26(8). Interference scaled with cardio frequency and duration; running interfered more than cycling.
- Schumann, M. et al. (2022). Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Sports Med 52(3). 43 studies: no loss of muscle growth or maximal strength; explosive strength gains were smaller, mainly when both were done in the same session.