If you want to get big and strong, are you doomed to a life of getting winded when you walk up a flight of stairs, or worse, dying young of a heart issue? Is there a way to get big, strong, AND fit? Yes. Do concurrent training.
Recently, Sports Medicine published a systematic review and meta-analysis on concurrent training (3). As a refresher, concurrent training is when you train for two different goals simultaneously. In this case, getting jacked along with improving conditioning.
The meta-analysis examined 43 different studies comparing concurrent training (strength training and cardio) to the same strength program but with no cardio. The results showed no differences in strength and hypertrophy. However, explosive strength was hurt when combining resistance training and cardio in the same workout compared to separating those workouts by at least 3 hours.
Let's break that down, then look at three ways to combine conditioning with your strength and hypertrophy goals successfully.
Never fall into the trap of saying, "Science says it, so that settles it!" Science just shows you trends and averages. It gives you clues as to what might work for you, saving you trial and error time. Concurrent training studies are relatively short, and few use advanced lifters. This leaves us with a big unanswered question: How will this play out for advanced trainees in the long term? Here's what you need to consider:
Conditioning adaptations don't just take place in your heart and lungs; they also take place in your muscles. If you want to be a great runner, you have to run. But if you just want to be in decent all-around shape, you have options.
You also want to consider what your body has to do to adapt to the stress. For example, when you stress your body with countless miles of running, your body loses muscle (which is deadweight for a runner). However, sprinting and loaded carries like farmer's walks force your body to hold on to muscle because it needs muscle to survive these stressors.
This study grouped participants into "untrained" and "active." While the study didn't find differences based on training level, it's unlikely that any of the participants were what we'd call "advanced." Another meta-analysis found that adding endurance training had a negative impact on strength in trained lifters but not in untrained or moderately-trained lifters (1).
Beginners can do almost anything and get better at almost everything. As you move past the beginner level, you have to make choices.
Work ethic is huge, but you can't ignore genetics. Whenever someone points to examples of NFL players and other athletes who are big, strong, lean, fast, and have amazing conditioning, they're looking at the genetic super-elite. These athletes have mesomorph body types that are naturally strong and muscular. They are high responders to training. Training and recovery is their full-time job, and some may even be using chemical assistance.
All of these factors allow them to gain optimal size and strength faster, so they can devote more resources to conditioning. If you're a naturally scrawny ectomorph who wants to optimize your muscle-building potential, you'll have to devote the large majority of your resources to this goal.
The further you want to push one fitness quality, the more you have to make sacrifices in other areas. If you want to be the best in the world at something, you're going to have to suck at almost everything else.
Look, no team-sport athlete has the strength of an elite powerlifter, the speed of an Olympic sprinter, the muscle mass of a pro bodybuilder, and the aerobic capacity of a top marathon runner. They aren't even close to the best in the world at any one fitness quality. Instead, these athletes seek the optimal compromise of each important fitness quality. Then they focus on becoming the best they can be at the skills and tactics of their chosen sport.
There's a good chance you'll never win an Olympic gold medal. Instead, seek the optimal compromise of strength, speed, muscle mass, and conditioning that's right for you.
Be reasonable with your expectations. Be wise and efficient with your training.
Pros: Amazing for physical health, mental health, and recovery. It will have the least interference with lifting.
Cons: You won't see fitness improvements from walking unless you're really out of shape.
Tip: Quick 10-minute walks after your three big meals of the day are better for cardiometabolic health than one 30-minute walk per day (4).
Pros: Offers great health and fitness benefits.
Cons: Could interfere with strength and hypertrophy if you do too much. Some forms, like jogging, also place a lot of stress on your joints.
Tip: It's best for those who love it or need it specifically for their goals.
Pros: High-intensity interval training is the most time-efficient way to get into great shape. It doesn't interfere with muscle mass or upper-body strength (2), but it might interfere with lower-body strength (cycling more so than running).
Cons: HIIT is very intense.
Tips:
Pros: Fast and easy to learn, less impact stress than running. Very easy to progress or regress weight as needed.
Cons: Higher risk of injury if fatigue causes you to get sloppy carrying heavy weights.
Pros: A time-efficient way to get both resistance training and cardio benefits.
Cons: You won't maximize development in any one quality.
Tips:
The best way to combine resistance training and cardio within a training week is to do separate workouts for each. This is especially true if you're training for explosive power (3). If you have the flexibility to do separate resistance and cardio sessions, do it! If not, you'll have to combine them.
Option 1: Weights, Then Cardio – The benefit? You're fresh for lifting, increasing both your lifting performance and reducing injury risks.
Option 2: Cardio, Then Weights – Resistance training causes anabolic signaling. Doing cardio after weights might hinder that signaling. If you’re worried about that, do cardio first.
Prioritize safety. Your long-term success depends on your ability to have long blocks of injury-free training.
You could also focus on different areas of your body. Combine leg-intensive cardio with an upper body-focused lifting workout and vice-versa.
The more you try to combine every imaginable fitness quality into one giant super program, the greater your chance of getting better at nothing! The best way to improve both your conditioning and muscle mass is to focus on improving one while you leave the other on maintenance mode.
Younger people can maintain strength and size with one training session per week using one hard set per exercise (5). While you may need more than this (especially if you're older or more advanced), the principle still applies: cut down on frequency and volume to maintain a fitness quality. This allows you to divert more time and energy to improve another fitness quality.
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