Cardio That Doesn't Kill Your Gains

Cardio and muscle are not enemies. The conflict comes from bad timing and too much intensity on days that matter.

Put 30–40 minutes of easy zone 2 work on rest days or after lifting. Save intervals for a day when you are not squatting or deadlifting the next morning.

Two easy sessions and one interval session per week is plenty for most lifters — enough for the heart, not enough to steal recovery.