The Bodybuilder’s Guide to Cardio: Strategies for Optimal Hypertrophy

The Interference Effect: A Historical Perspective

The quest for the perfect physique has long been a balancing act between building muscle and maintaining cardiovascular fitness. But can you have your cake and eat it too? Enter the interference effect, a phenomenon that’s been puzzling scientists and frustrating gym-goers for decades.

Let’s turn back the clock to 1980 when a groundbreaking study by Robert C. Hickson shook the foundations of exercise science. Hickson, probably fueled by too much coffee and a burning curiosity, decided to pit strength training against endurance training in a scientific showdown. His study, published in the European Journal of Applied Physiology and Occupational Physiology, became the cornerstone of our understanding of concurrent training.

Hickson’s experimental design was simple yet elegant. He rounded up a bunch of eager participants and split them into three groups: the iron pumpers (strength training), the cardio bunnies (endurance training), and the overachievers (both strength and endurance). For 10 weeks, these guinea pigs… I mean, dedicated volunteers, sweated it out in the name of science.

Hickson’s Findings

The strength group hit the weights hard, focusing on leg exercises that would make even the burliest lumberjack wince. We’re talking squats, leg presses, and calf raises that could make a grown man cry. The endurance group, on the other hand, spent their time cycling and running, probably dreaming of winning the Tour de France or outrunning their responsibilities.

But the real stars of the show were the concurrent training group. These brave souls tackled both strength and endurance training, often with just a measly two-hour break in between. Talk about gluttons for punishment!

So, what did Hickson discover after torturing… I mean, training these participants for 10 weeks? The results were eye-opening. The endurance group and the concurrent group both saw their VO2 max skyrocket by about 25% on the bike and 20% on the treadmill. No surprises there – cardio makes you better at cardio. Shocking, I know.

But here’s where it gets interesting. The strength-only group kept getting stronger throughout the entire 10 weeks, finishing with an impressive 44% increase in leg strength. The concurrent group, however, hit a wall. For the first seven weeks, they were keeping pace with the strength group, but then something strange happened. Their strength gains plateaued and even started to decline in the final two weeks.

This, my friends, is the interference effect in action. It’s like your muscles are trying to decide whether to be marathon runners or powerlifters, and in the process, they end up being mediocre at both.

Hickson’s study was a wake-up call for the fitness community. It suggested that if you’re chasing maximum strength gains, you might want to think twice before adding a marathon training plan to your routine. The study showed that while endurance training doesn’t mess with your cardiovascular adaptations, it can put a serious damper on your strength development, especially when you’re pushing the limits of your strength potential.

Now, before you throw your running shoes in the trash and glue yourself to the squat rack, remember that this is just one study. Science is all about replication and further investigation. But Hickson’s work laid the foundation for decades of research into the complex relationship between cardio and gains.

The interference effect doesn’t mean you have to choose between being strong and having the endurance of a sloth. It simply highlights the need for smart programming and clear priorities in your training. Whether you’re a bodybuilder trying to maintain your hard-earned muscle while cutting fat, or an endurance athlete looking to add some strength without sacrificing performance, understanding the interference effect is crucial.

In the following sections, we’ll dive deeper into the basics of how different types of cardio affect muscle growth, explore strategies to minimize interference, and look at how you can optimize your training to achieve the best of both worlds. So strap in, grab your protein shake, and let’s unravel the mysteries of cardio and muscle hypertrophy together.

Understanding Muscle Hypertrophy

Muscle hypertrophy is the process of increasing muscle size through exercise and nutrition. It’s the holy grail for bodybuilders, fitness enthusiasts, and athletes looking to pack on some serious muscle mass. But before we dive into how cardio affects this process, let’s break down what’s actually happening when your muscles grow.

At its core, muscle hypertrophy is all about adaptation. When you lift weights or perform resistance exercises, you’re essentially creating tiny micro-tears in your muscle fibers. Your body, being the smart machine it is, responds by repairing these tears and building the muscle back stronger and larger. It’s like your muscles are saying, “Oh, you want to lift heavy things? Fine, I’ll get bigger so I can handle it next time.”

The primary mechanisms behind muscle growth involve an increase in the size of individual muscle fibers (myofibrils or muscle cells) and the addition of new muscle proteins. This process is triggered by mechanical tension, muscle damage, and metabolic stress. When you’re pumping iron, you’re hitting all three of these triggers like a boss.

Resistance Training for Hypertrophy

Now, let’s talk about the star of the show: resistance training. It’s the undisputed champion when it comes to stimulating muscle hypertrophy. Why? Because it provides the perfect stimulus for muscle growth. When you’re pushing, pulling, or lifting heavy weights, you’re creating the mechanical tension and muscle damage needed to kickstart the growth process.

Resistance training also leads to an increase in anabolic hormones like testosterone and growth hormone. These hormones are like the construction crew for your muscles, signaling your body to start building. Plus, resistance training activates satellite cells, which are like the muscle’s stem cells. These little guys fuse with existing muscle fibers, adding more nuclei and allowing for greater protein synthesis.

But here’s the kicker: the type of resistance training matters. To maximize hypertrophy, you need to hit that sweet spot of volume and intensity. We’re talking about moderate to heavy weights (about 65-85% of your one-rep max) for multiple sets (3-5) with moderate rep ranges (6-12). This approach provides the perfect balance of mechanical tension and metabolic stress to stimulate muscle growth.

To build muscle you have to lift with moderate to heavy weights (about 65-85% of your one-rep max) for multiple sets (3-5) with moderate rep ranges (6-12)

It’s also worth noting that progressive overload is crucial for continued hypertrophy. Your muscles are smart, and they’ll adapt to the stress you put on them. So, to keep growing, you need to keep challenging them by gradually increasing the weight, reps, or sets over time.

Optimal Hypertrophy Training Variables

So, there you have it – the basics of muscle hypertrophy. It’s a complex process that involves breaking down muscle tissue through resistance training and rebuilding it stronger and larger. But here’s where things get interesting: what happens when we throw cardio into the mix? Does it help or hinder our muscle-building efforts? That’s the million-dollar question we’ll be tackling next. Spoiler alert: it’s not as straightforward as you might think.

Cardio and Its Impact on Muscle Growth

Cardiovascular exercise, often simply called “cardio,” is a double-edged sword when it comes to muscle growth. On one hand, it offers numerous health benefits and can complement a resistance training program. On the other, it can potentially interfere with muscle hypertrophy if not properly managed. Let’s dive into the complex relationship between cardio and muscle growth.

First, let’s acknowledge the benefits of cardio. Regular cardiovascular exercise improves heart health, enhances endurance, and aids in fat loss. These factors can indirectly support muscle growth by improving overall fitness and body composition. A healthier cardiovascular system means better nutrient delivery to muscles and improved recovery between strength training sessions. Plus, who doesn’t want to look more shredded?

Cardio: The Hypertrophy Killer?

However, the real question is: does cardio directly interfere with muscle hypertrophy? The short answer is yes, it can – but it’s not as simple as “cardio kills gains.” The degree of interference depends on various factors, including the type, intensity, duration, and timing of cardio in relation to resistance training.

The primary mechanism behind this interference effect is related to the competing adaptations that occur in response to endurance and resistance training. When you lift weights, your body initiates signaling pathways that promote muscle protein synthesis and hypertrophy. Cardio, on the other hand, triggers pathways that enhance mitochondrial biogenesis and oxidative capacity. These adaptations can conflict with each other at the molecular level.

One key player in this molecular tug-of-war is the enzyme AMPK (AMP-activated protein kinase). AMPK is activated during endurance exercise and acts to conserve energy by inhibiting anabolic processes, including muscle protein synthesis. Conversely, resistance training activates mTOR (mammalian target of rapamycin), which promotes protein synthesis and muscle growth. When these pathways are activated simultaneously or in close succession, as in concurrent training, AMPK can potentially blunt the mTOR response, leading to reduced muscle growth.

But before you ditch your running shoes, it’s crucial to understand that the interference effect isn’t an all-or-nothing phenomenon. The impact of cardio on muscle growth exists on a spectrum, influenced by various factors. For instance, low-intensity cardio performed for short durations is less likely to significantly impair muscle growth compared to high-intensity endurance training lasting for hours.

Moreover, the type of cardio matters. As we’ll discuss in more detail later, running seems to have a more pronounced negative effect on muscle hypertrophy compared to cycling. This difference is likely due to the higher eccentric load and potential muscle damage associated with running.

Timing of Cardio to Resistance Training

The timing of cardio in relation to resistance training also plays a role. Performing cardio immediately before a strength workout can fatigue muscles and potentially reduce the quality of the resistance training session. On the flip side, doing cardio right after lifting might interfere with the anabolic signaling initiated by the strength workout.

It’s worth noting that the interference effect becomes more pronounced as you approach your genetic potential for muscle growth. Beginners and intermediate lifters are less likely to see significant negative impacts from moderate amounts of cardio. However, advanced bodybuilders and strength athletes pushing the limits of their muscular development may need to be more cautious with their cardio regimens.

Interestingly, some research suggests that the interference effect might be more pronounced for lower body muscles compared to upper body. This could be due to the fact that most common forms of cardio, like running and cycling, primarily engage the legs.

Despite these potential drawbacks, it’s important to remember that cardiovascular health is crucial for overall fitness and longevity. The goal shouldn’t be to completely eliminate cardio, but rather to find the right balance that allows you to reap the benefits of both resistance and endurance training.

In the following sections, we’ll delve deeper into specific types of cardio, their effects on muscle growth, and strategies to minimize the interference effect while still maintaining cardiovascular fitness. Remember, the key to successful concurrent training lies in smart programming and understanding your individual response to different training modalities. After all, what works for one person might not work for another – that’s the beauty (and frustration) of human physiology!

Types of Cardio and Their Effects on Hypertrophy

When it comes to cardio and its impact on muscle hypertrophy, not all forms of cardiovascular exercise are created equal. Let’s dive into the nitty-gritty of how different types of cardio can affect your gains. Trust me, this isn’t just some bro-science; we’ve got the research to back it up.

Running vs. Cycling: A Comparative Analysis

Imagine this: you’re trying to build muscle, but you also want to keep your heart healthy. Should you lace up those running shoes or hop on a bike? Well, according to a meta-analysis by Wilson et al. (2012), your choice might make a bigger difference than you think.

Running, it turns out, is the party pooper when it comes to muscle growth. This meta-analysis found that when combined with strength training, running has a more pronounced negative effect on muscle hypertrophy. The effect size for hypertrophy with concurrent training involving running was a modest 0.68, compared to a whopping 1.54 for strength training alone. That’s a significant drop, folks.

So why does running rain on your muscle-building parade? It’s all about the nature of the beast. Running involves repetitive eccentric loading and stretch-shortening cycles. In simpler terms, every time your foot hits the ground, your muscles are lengthening under tension and then quickly shortening to propel you forward. This can lead to greater inflammatory stress, redox imbalances, and metabolic stress compared to other forms of cardio. All these factors can potentially blunt the anabolic response you’re trying to stimulate with your strength training.

Cycling, on the other hand, seems to be the more muscle-friendly option. The same study showed that concurrent training involving cycling had effect sizes ranging from 0.80 to 1.06 for hypertrophy, depending on whether the cardio and strength training were done on the same day or separate days. That’s significantly better than running, though still not as good as strength training alone.

Why the difference? Cycling primarily involves concentric movements – your muscles are shortening as you push down on the pedals. There’s less eccentric stress, which means less muscle damage and potentially less interference with your strength training adaptations. Plus, cycling often involves longer time under tension for the muscles, which can be beneficial for hypertrophy.

Other Forms of Cardio

Now, you might be wondering about other cardio options. Swimming, for instance, is a low-impact activity that could potentially offer a middle ground. The buoyancy of water reduces the eccentric stress on muscles, which might make it less detrimental to hypertrophy compared to running. However, the full-body nature of swimming could still lead to some interference with muscle growth if not properly programmed.

Rowing is another interesting option. It’s a full-body workout that combines both cardiovascular endurance and some resistance training elements. While specific research on rowing’s effects on hypertrophy is limited, its combination of cardio and strength elements might make it a more hypertrophy-friendly option compared to pure endurance activities like running.

High-Intensity Interval Training (HIIT) deserves a mention here too. Some studies suggest that HIIT might be less detrimental to muscle gains compared to steady-state cardio, possibly due to its closer resemblance to resistance training in terms of energy systems used and muscle fiber recruitment.

To put this all into perspective, let’s look at a comparison table:

Remember, these are general guidelines based on current research. Individual responses can vary, and factors like training history, nutrition, and recovery all play crucial roles in determining the overall impact of cardio on your muscle-building efforts.

The key takeaway here is that if you’re dead-set on maximizing muscle hypertrophy, you might want to think twice before pounding the pavement for hours on end. Cycling, swimming, or well-programmed HIIT sessions could be your best bets for maintaining cardiovascular fitness without sacrificing those hard-earned gains.

However, if you enjoy running, or it’s crucial for your sport, you can still make it work. It’s all about smart programming, proper nutrition, and adequate recovery. After all, the best workout plan is the one you can stick to consistently. Just be aware of the potential interference effect and adjust your training and expectations accordingly.

In the next section, we’ll dive into how the frequency and duration of your cardio sessions can impact muscle hypertrophy. Spoiler alert: more isn’t always better when it comes to concurrent training. Stay tuned, and keep pumping that iron!

Frequency and Duration: Finding the Right Balance

When it comes to balancing cardio and muscle growth, the frequency and duration of your cardiovascular sessions play a crucial role. It’s not just about whether you do cardio or not; it’s about how often and for how long you’re pounding the pavement or spinning those pedals. Let’s dive into the basics of this balancing act, backed by some solid research.

The Wilson et al. (2012) meta-analysis gives us some juicy insights into this topic. They crunched the numbers on a bunch of studies to see how the frequency and duration of endurance training affect your gains when you’re also hitting the weights. And let me tell you, the results are eye-opening.

First, let’s talk frequency. The study found a significant negative correlation between how often you do cardio and your muscle gains. The correlation coefficient was r = -0.26 for hypertrophy. In plain English, this means that the more frequently you’re doing cardio sessions, the more likely you are to see a dip in your muscle growth. It’s like your muscles are saying, “Hey, make up your mind! Do you want us to get bigger or run a marathon?”

But here’s where it gets really interesting. When it comes to strength, the negative impact is even more pronounced, with a correlation coefficient of -0.31. So, if you’re trying to get strong enough to bench press a small car, you might want to think twice about your daily 5-mile runs.

Now, let’s talk duration. This is where things get a bit more serious. The study found a whopping -0.75 correlation between the length of your cardio sessions and hypertrophy. That’s a strong negative relationship, folks. It’s like your muscles are throwing a tantrum the longer you stay on that treadmill. For strength, the correlation was -0.34, which is still significant but not as dramatic as the impact on muscle size.

So, what does all this mean for you, the average gym-goer trying to build some muscle while keeping your heart healthy? Well, it means you need to be strategic. Here’s a practical way to approach it:

1. Frequency: Aim for 2-3 cardio sessions per week if you’re serious about hypertrophy. Any more than that, and you’re potentially leaving gains on the table.

1. Duration: Keep your cardio sessions short and sweet. Think 20-30 minutes rather than hour-long endurance fests. Your muscles will thank you.

1. Intensity: Consider incorporating high-intensity interval training (HIIT) instead of long, steady-state cardio. It can give you the cardiovascular benefits without as much interference with your muscle growth.

1. Timing: If possible, separate your cardio and strength training sessions. Do them on different days or at least at different times of the day to minimize the interference effect.

Here’s a simple table to summarize the findings and give you a quick reference:

Remember, these are general guidelines. Your individual response may vary based on factors like your training experience, genetics, and overall fitness goals. It’s always a good idea to experiment a bit and see what works best for your body.

In the grand scheme of things, some cardio is better than no cardio for your overall health. But if you’re chasing those sweet, sweet gains, you need to be mindful of how much you’re doing. It’s all about finding that sweet spot where you’re keeping your heart healthy without turning your muscle-building efforts into a Sisyphean task.

So, the next time you’re tempted to hop on the treadmill for an hour after your leg day, maybe reconsider. Your quads might just send you a thank-you note. And remember, in the world of concurrent training, sometimes less is more. Now, if you’ll excuse me, I’ve got a 20-minute HIIT session calling my name.

Optimizing Concurrent Training for Muscle Growth

Alright, let’s dive into the essentials of optimizing concurrent training for muscle growth. If you’re trying to build muscle while keeping your cardiovascular fitness in check, you’re walking a fine line. But don’t worry, it’s not impossible. With the right approach, you can have your cake and eat it too – or in this case, have your muscles and run with them.

Timing of Cardio Sessions

When it comes to timing your cardio sessions, you’ve got two main options: same-day training or separate-day training. Each has its pros and cons, so let’s break it down.

Same-day training involves performing both cardio and resistance training within a single day. If you’re going this route, research suggests that separating your cardio and lifting sessions by at least 6 hours can help minimize the interference effect. For example, you might hit the weights in the morning and go for a run in the evening. This approach allows your body some recovery time between sessions, potentially reducing the negative impact on muscle growth.

On the other hand, separate-day training involves dedicating different days to cardio and resistance training. This approach can be beneficial for those who are really pushing the envelope with their training intensity. By giving your body a full day to recover between different types of training, you’re less likely to see a significant interference effect.

A study by Eddens et al. (2018) found that separating cardio and resistance training by 24 hours resulted in better strength and hypertrophy gains compared to same-day training. However, it’s worth noting that the differences weren’t massive, so don’t stress if your schedule only allows for same-day training.

Intensity Considerations

When it comes to cardio intensity, it’s not just about how hard you’re huffing and puffing. The type and intensity of your cardio can significantly impact your muscle growth.

Low-intensity cardio, such as a leisurely jog or a relaxed bike ride, is less likely to interfere with your gains. This type of cardio primarily uses slow-twitch muscle fibers and doesn’t create as much fatigue. If you’re dead-set on preserving every ounce of muscle, sticking to low-intensity cardio might be your best bet.

However, don’t write off high-intensity cardio just yet. While it can potentially interfere more with muscle growth, it also offers some unique benefits. High-intensity interval training (HIIT), for instance, has been shown to improve both aerobic capacity and anaerobic power. Some studies even suggest that HIIT can enhance muscle hypertrophy, particularly in untrained individuals.

The meta-analysis by Wilson et al. (2012), discussed earlier, found that moderate-intensity continuous training had a more negative impact on strength and hypertrophy compared to high-intensity interval training. So, if you’re going to do cardio, you might get more bang for your buck with HIIT.

Here’s a quick comparison table to help you visualize the differences:

Recovery and Nutrition Strategies

Now, let’s talk about recovery and nutrition – the unsung heroes of muscle growth. When you’re combining cardio and resistance training, your body is under a lot of stress. Proper recovery and nutrition are crucial to mitigate the interference effect and maximize your gains.

First off, sleep is king. Aim for 7-9 hours of quality sleep per night. This is when your body does most of its repair work, and skimping on sleep can seriously hamper your muscle growth.

In terms of nutrition, you’ll need to be more diligent about your calorie and macronutrient intake when doing concurrent training. Your body will be burning more calories, so you’ll need to eat more to maintain a caloric surplus for muscle growth. Aim for about 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle protein synthesis.

Timing your nutrition can also make a difference. Consuming a meal with both carbohydrates and protein within 30 minutes after your workout can help kickstart the recovery process. Some studies suggest that this post-workout meal might be even more critical when you’re doing concurrent training.

Don’t forget about hydration either. Proper fluid intake is crucial for both muscle growth and cardiovascular performance. A good rule of thumb is to drink about 3-4 liters of water per day, adjusting based on your activity level and climate.

Lastly, consider incorporating active recovery techniques like foam rolling, light stretching, or yoga on your rest days. These can help improve blood flow, reduce muscle soreness, and potentially enhance your overall recovery.

Remember, optimizing concurrent training for muscle growth is a balancing act. It requires careful planning, consistent effort, and a willingness to listen to your body and adjust as needed. But with the right approach, you can indeed have the best of both worlds – a strong, muscular physique and a healthy cardiovascular system. Now, who said you can’t have it all?

Practical Applications for Different Populations

When it comes to balancing cardio and muscle hypertrophy, one size doesn’t fit all. Different athletic populations have unique goals and requirements, necessitating tailored approaches to concurrent training. Let’s dive into the practical applications for various groups of athletes and fitness enthusiasts.

Bodybuilders and Physique Athletes

For those whose primary goal is to build and showcase muscle, cardio can be a double-edged sword. On one hand, it’s crucial for maintaining cardiovascular health and aiding in fat loss during cutting phases. On the other, excessive cardio can impede muscle growth and even lead to muscle loss if not carefully managed.

During bulking phases, bodybuilders should prioritize resistance training and limit cardio to maintain cardiovascular fitness. Here’s a practical approach:

• Frequency: 2-3 cardio sessions per week
• Duration: 20-30 minutes per session
• Intensity: Low to moderate (60-70% of max heart rate)
• Modality: Opt for low-impact options like cycling or incline walking

During cutting phases, cardio becomes more prominent to create a calorie deficit and shed body fat. However, it’s crucial to balance this with adequate resistance training to preserve muscle mass. Consider the following strategy:

• Frequency: 4-5 cardio sessions per week
• Duration: 30-45 minutes per session
• Intensity: Mix of low-intensity steady-state (LISS) and high-intensity interval training (HIIT)
• Modality: Vary between cycling, stair climbing, and rowing for lower impact on joints

Remember, the key is to gradually increase cardio as needed, rather than drastically ramping it up, which could lead to muscle catabolism.

Strength Athletes

For powerlifters, Olympic weightlifters, and other strength-focused athletes, cardio is often viewed with suspicion due to its potential to interfere with strength gains. However, a well-designed cardio program can enhance recovery, improve work capacity, and contribute to overall athleticism without compromising strength.

Here’s a balanced approach for strength athletes:

• Frequency: 2-3 cardio sessions per week
• Duration: 15-20 minutes per session
• Intensity: Moderate to high, focusing on anaerobic capacity
• Modality: Prowler pushes, sled drags, or battle ropes

These modalities have the added benefit of reinforcing movement patterns relevant to strength sports while providing cardiovascular benefits. It’s crucial for strength athletes to monitor their recovery closely and adjust cardio volume if it starts to interfere with their primary training goals.

Endurance Athletes

Endurance athletes face a unique challenge: they need to maintain or even increase muscle mass while engaging in high volumes of cardio training. This requires a delicate balance and strategic planning.

Here’s a strategy for endurance athletes looking to preserve muscle mass:

• Resistance Training: 2-3 sessions per week, focusing on compound movements and progressive overload
• Timing: Separate resistance training from high-intensity endurance workouts by at least 6 hours, preferably on different days
• Nutrition: Increase protein intake to 1.6-2.2g per kg of body weight to support muscle maintenance and recovery
• Recovery: Prioritize sleep and consider techniques like foam rolling and massage to enhance recovery

Endurance athletes should also consider periodizing their training to include phases where resistance training is prioritized. This could involve reducing cardio volume for 4-6 weeks to focus on strength and hypertrophy, before transitioning back to endurance-focused training.

Regardless of the athletic population, the key to successfully integrating cardio with hypertrophy goals lies in careful planning, consistent monitoring, and willingness to adjust. By tailoring the frequency, duration, intensity, and modality of cardio to specific goals and individual responses, athletes can reap the benefits of cardiovascular training without sacrificing their muscle-building aspirations.

Conclusion

As we wrap up our deep dive into the complex relationship between cardio and muscle hypertrophy, it’s clear that the answer isn’t as straightforward as many would like. The interference effect is real, but it’s not a death sentence for your gains. With the right approach, you can have your cake and eat it too – or in this case, have your cardio and your muscles.

Let’s recap the key points we’ve covered. First and foremost, the type of cardio matters. Running, with its high-impact nature and eccentric muscle contractions, tends to be more detrimental to muscle growth compared to lower-impact options like cycling. This doesn’t mean you should ditch running altogether, but if maximizing muscle size is your primary goal, you might want to lace up those cycling shoes more often.

Frequency and duration of cardio sessions play a crucial role too. Remember those correlation coefficients we discussed? They weren’t just fancy numbers to make me sound smart. They tell us that more frequent and longer cardio sessions can put a real damper on your hypertrophy party. The takeaway? Keep your cardio sessions shorter and less frequent if you’re chasing those sweet, sweet gains.

Timing is everything, folks. Separating your cardio and resistance training sessions can help minimize the interference effect. If you must do them on the same day, prioritize based on your goals. Lifting first? You’re telling your body that muscle growth is the main event. Cardio first? Well, let’s just say your muscles might not be getting the memo.

In the end, the most important thing is to listen to your body and be honest about your goals. Are you trying to step on stage with shredded abs and bulging biceps? Then yeah, you might want to dial back the marathon training. But if you’re just looking to be healthy, fit, and strong, there’s plenty of room for both cardio and resistance training in your program.

References

Bazgir, B., Fathi, R., Rezazadeh Valojerdi, M., Mozdziak, P., & Asgari, A. (2017). Satellite Cells Contribution to Exercise Mediated Muscle Hypertrophy and Repair. Cell Journal (Yakhteh), 18(4), 473–484.

Cribb, P. J., Williams, A. D., Carey, M. F., & Hayes, A. (2006). The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. International Journal of Sport Nutrition and Exercise Metabolism, 16(5), 494–509. https://doi.org/10.1123/ijsnem.16.5.494

Eddens, L., van Someren, K., & Howatson, G. (2018). The Role of Intra-Session Exercise Sequence in the Interference Effect: A Systematic Review with Meta-Analysis. Sports Medicine (Auckland, N.z.), 48(1), 177–188. https://doi.org/10.1007/s40279-017-0784-1

Hickson, R. C. (1980). Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology and Occupational Physiology, 45(2–3), 255–263. https://doi.org/10.1007/BF00421333

Lundberg, T. R., Feuerbacher, J. F., Sünkeler, M., & Schumann, M. (2022). The Effects of Concurrent Aerobic and Strength Training on Muscle Fiber Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine (Auckland, N.Z.), 52(10), 2391–2403. https://doi.org/10.1007/s40279-022-01688-x

Moghaddam, M., Estrada, C. A., Baghurst, T., & Jacobson, B. H. (2020). Muscular morphological adaptations of two whole-body high intensity interval training configurations. The Journal of Sports Medicine and Physical Fitness, 60(7), 985–991. https://doi.org/10.23736/S0022-4707.20.10526-7

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3

Wilson, J. M., Marin, P. J., Rhea, M. R., Wilson, S. M. C., Loenneke, J. P., & Anderson, J. C. (2012). Concurrent training: A meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research, 26(8), 2293–2307. https://doi.org/10.1519/JSC.0b013e31823a3e2d