"The combination of cardio and resistance training resulted in a stronger anabolic stimulus than that given by resistance training alone."
Under some conditions athletes can build up more muscle mass by combining strength training with cardio training, than by doing strength training alone. Swedish sports scientists demonstrated this in a small human study, published in PLoS One.
Strength Training & Cardio Training
If your total training volume gets too high, strength and cardio training can start to work against each other. The better trainers and sports scientists have known this for years, and meta-studies have now shown about how much cardio training strength athletes can add to their workouts without compromising their overall training results. A 20-minute cardio session three times a week should be no problem for strength athletes.
There are even a couple of studies that show that a moderate combination of strength and cardio training can help build up more lean body mass than doing strength training alone. [J Appl Physiol. 1998 Aug;85(2):695-700.] And yes: it sounds strange. But according to the human study that the Swedish sports scientists published in PLoS One, it is possible.
The researchers got sixteen healthy young men, who had never done weight training before, to work out three times a week. Over a period of seven weeks seven men did resistance training [R], while nine men did both cardio and resistance training [ER].
Twenty minutes after completing the workout the subjects drank a shake containing 20 g whey. The ER group also got maltodextrin in their shake, to compensate for the calories burnt.
The amount of the type II muscle fibres in the vastus lateralis leg muscle of the men in the ER group increased by more than it did in the men in the R group.
"The current investigation provides additional evidence that endurance exercise does not compromise the anabolic stimulus provided by subsequent strength training", the Swedes concluded.
Noice, given this study, i feel that much better about switching to barbell complexes for a little extra hypertrophy. 225 for 10 reps on front squats, 10 RDl, 10 back squat = lying on floor like a pansy gasping for air
Ensure you warm up for at least 5 mins before exercise but more importantly after weight training and cardio strtch and cool down for at least 15 mins. This will ensure that you do not get the soreness the next day and the second day!!
Another tip is to increase your protein intake. Protein helps the muscle repair and heal. Hence bodybuilders who eat lots of meat!!