Scope: Conditioning placement · walking for lifters · Yeh Bro System · training.
Cardio doesn’t “kill gains” by existing. Poorly timed hard conditioning on top of heavy lower days does. Default: walk most days; add harder cardio where recovery allows.
TL;DR
- Easy steps are almost always fine — step targets.
- Hard HIIT after heavy squats is how weekends get weird — weekend warrior.
- Prefer cardio after lifting or on separate days when possible.
- Cuts: walking > punishment finishers — cutting.
Placement table
| Goal | Better placement |
|---|---|
| General health / NEAT | Walk daily, including lift days |
| Fat loss support | Steps steady; optional easy bike after lift |
| Conditioning skill | Separate day or after upper sessions |
| Powerbuilding focus | Protect lower-day recovery — powerbuilding |
Warm up for lifts first — warmup circuit — don’t replace ramp sets with a random 20-minute metcon.
Interference without the dogma
- Hard cardio + hard hinges same day → watch RIR and next-day bar speed — RPE · hinges.
- Sleep debt + double hard sessions → deload territory — deload styles · sleep.
- Fuel long days — intra carbs · carbs around training.
Creatine still helps high-intensity work — Muscle Nation creatine monohydrate.
Soft close
Walk like it’s free recovery. Conditionally condition. Keep the logbook climbing — Yeh Bro System.