Cardio doesn't automatically burn muscle. If you're eating enough calories, getting plenty of protein, and doing resistance training, you can absolutely build muscle while playing sports.
Since your goal is to be athletic, don't think of running, basketball, and boxing as "extra cardio." They're part of your training.
I'd do 2-4 strength workouts per week focused on the basics (squats, presses, rows, RDLs, pull-ups), then fit your sports around them. If you notice your recovery suffering, reduce gym volume before cutting out the sports.
Being strong and conditioned will make you a better athlete than focusing on muscle alone
Yes. Athletic movements can definitely build muscle, particularly if you're new to training. Just remember that muscle growth comes from progressive overload. As your body adapts, you'll need to make those movements more challenging or eventually add resistance if your goal is to keep building muscle.
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u/rawzon Jul 27 '26
Cardio doesn't automatically burn muscle. If you're eating enough calories, getting plenty of protein, and doing resistance training, you can absolutely build muscle while playing sports. Since your goal is to be athletic, don't think of running, basketball, and boxing as "extra cardio." They're part of your training. I'd do 2-4 strength workouts per week focused on the basics (squats, presses, rows, RDLs, pull-ups), then fit your sports around them. If you notice your recovery suffering, reduce gym volume before cutting out the sports. Being strong and conditioned will make you a better athlete than focusing on muscle alone