Combining Strength & Hypertrophy Training with Endurance | Maximizing Concurrent Training Goals

[@federicopanichi2805]

Wonderful. I waited for it for so long. Now it would be perfect to have a mesocycle example of hypertrophy/strength and endurance!!!! You'd become my hero :)

[@FlowHighPerformance1]

Maybe in another video 👍

[@0Daniel01]

@@FlowHighPerformance1 did you ever make it 😄

[@FlowHighPerformance1]

Not yet

[@jfreck]

@@FlowHighPerformance1 here's a reminder

[@pxoviera]

Another reminder

[@danielvickery1233]

This has a lot of great information and I learned a lot. I want to mention that strength training CAN interfere with endurance training. If your training strength properly by getting close to failure within 3-5 reps, the amount of fatigue that generates and the generally longer muscular recovery will absolutely interfere with endurance training simply because the fatigue will likely reduce the amount you are able to effectively train in endurance. The muscle soreness might even reduce your willpower even to do an endurance session, but that's more a discipline issue than true interference. Otherwise, fantastic video.

[@FlowHighPerformance1]

totally agree 👍

[@cej3940]

After doing a bit of looking, I figured that doing a combination of french contrast training after light mobility work/warmup with a strength "type" set of rest intervals between exercises (sorta on the minute work or 30s+ b/tw exercises with 3-5 minutes between sets) then slowly ramping it up to some type of HIC/High intensity cardio (shorten the rest intervals, drop weight) while adding isometrics in the rest periods (e.g 3 50% ORM squats into 30s of wall sits or horse stance) then dropping further into LISS (e.g jogging, light shadow boxing) works interestingly E.g: (I only include rep counts to establish boundaries, otherwise, stop around when you feel winded or start to feel a burn) Do ~3 sets, dropping weight and shortening rest periods - 3-5 reps of a compound lift 70%-

[@Shevock]

Great stuff. One note though. Everybody ought to do both if they can and if they aren't doing a sport that limits the use of one. Even if you have slower strength gains from doing aerobic exercises each week, it's better for your overall health and longevity to do both.

[@FlowHighPerformance1]

Very true. Definitely recommended for most people to do both for health and longevity purposes 👍

[@joshcollier3183]

Great use of research! Gave this video so much credibility. I am an Exercise Science Major and really appreciate the information presented here. I am currently participating in resistance training for hypertrophy but also love running and hiking. Probably will separate these two types of training on different days and utilize interval and Fartlek training. Thanks!

[@FlowHighPerformance1]

No problem, glad the video was helpful 👍

[@nicolashocquard6296]

Awesome

[@subotnai1]

smashing work bois. Good yard

[@FlowHighPerformance1]

Cheers 👍

[@d131072]

I love your videos! This is awesome material. Question: have you considered the case where an ultra-endurance athlete used running or hiking as the training stimulus to produce hypertrophy? My (uneducated) hypothesis is that these athletes could use hypertrophy training in their offseason to both rehab nagging injuries and build a larger base of muscle, tendon, bone, etc. They would then probably go through a cut cycle before their "A" event to get back to racing weight, but with more muscle to better handle the rigors of their events. A video on how an athlete would structure a training cycle (and particularly time nutrition) to pull this off would be great, and I think really popular in the ultra endurance/ trail running community (since we're all perpetually injured! )

[@FlowHighPerformance1]

Good question. Yes, that sounds like a reasonable way to structure things. I may make a video on something like this at some point in the future 👍

[@OwnageByJ]

Thank you so much for these videos - they are absolutely genius! One question to this specific topic: You said that it would be optimal to perform endurance training after a certain amount of time following the resistance session. Does this apply to steady state zone 2 endurance training as well, or is this mild enough to be negligable? Thanks in advance, and keep up the incredible work! Might sign up for coaching.

[@FlowHighPerformance1]

great question. As far as we know, the interference effect is only really relevant for more intense endurance training regimes. We don't really have studies comparing the interference effect with low-intensity cardio vs intense endurance training. But I would say that it probably would have a negligible effect for very low intensity steady-state cardio 👍

[@DanielDimov358]

I've been running a mile shortly before lower body resistance training with no obvious drawbacks. I mean my strength has on the squat and deadlift has been increasing. I'm not lifting any crazy loads though. 150 kg back squat for five repetitions and 160 deadlift for 5 repetitions.

[@FlowHighPerformance1]

That's awesome 👍

[@DanielDimov358]

@@FlowHighPerformance1 Yeah but I don't really know how far too push the endurance training because I feel like soon it might start interfering.

[@FlowHighPerformance1]

@@DanielDimov358 the only thing you can do is to experiment with different amounts of running and see how much it interferes 👍

[@benjaminwetscher9614]

Hi Peter. What does the literature say about the interference effect between endurance and power training and what would the implications be to prevent such an effect to occur. If you find time could you please make a video about concurrent training consisting of endurance and power/strength training?

[@FlowHighPerformance1]

Good question. I haven't looked into too much detail but from what I understand, I would say it would be pretty similar to strength & hypertrophy but more sensitive - meaning there would be more interference for power/speed than strength/hypertrophy. I may make a video on this at some point in the future 👍

[@benjaminwetscher9614]

@@FlowHighPerformance1 hi Peter. Thanks for your help! I’d love to hear your take on that and see such a video! Cheers mate

[@StarcraftDr]

Super useful thank you

[@FlowHighPerformance1]

No problem 👍

[@matthewmorgan7171]

Is there evidence/possible takeaways for forms of cardio which are not as leg-dominant and use the upper body? Such as jump rope or mixed martial arts which use the upper body more? Can we safely assume based on the evidence in the video that these forms of endurance work could negatively impact strength training for the upper/whole body in the same way that cycling and running can impede it for the lower body? Thanks for your videos they're great.

[@FlowHighPerformance1]

Interesting question, I haven't seen any research on this. I don't think there would be as much interference for the upper body because skipping or MMA probably don't directly tax the upper body as much as cycling/running tax the lower body. Just a thought 🤷

[@BDR-yo6ss]

what rep scheme would you use for combining strength and hypertrophy? or would you just focus on strength for main lifts e.g. a squat and then get more volume (hypertrophy work) on an isolation exercise e.g. a leg press (FYI i am a 100/200M sprinter)

[@FlowHighPerformance1]

Yes, I think it's best to focus on strength for the main lifts and do accessory work for hypertrophy 👍

[@BDR-yo6ss]

@@FlowHighPerformance1 thank you, your videos have really helped me out as a self trained athlete

[@snejls]

Thank you for your very informative video. Based on what you said, is it fine to have a sprint or tempo run session right after upper body weight training?

[@FlowHighPerformance1]

Yes, that should be completely fine 👍

[@snejls]

@@FlowHighPerformance1 Thank you. I was always very afraid of not realizing full potential of strength gains on my push days because right after them I have these sprinting or tempo run sessions and was still trying to find answer for this interference effect. That's why I never run on lower body weight training days and put all my running in my upper body days and try to keep running sessions under 20 minutes.

[@FlowHighPerformance1]

Yes, that is a good structure 👍

[@mauriciorv228]

interesting video. So in regards to more full body sports like swimming and combat sports overall, the rest between the lifting and the sport session must greater than the minimum (3hrs) as shown in the video since those are full body sports and not only running right?

[@FlowHighPerformance1]

Good question. Yes, those sports would probably require a longer rest interval between sessions to minimise the interference effect 👍

[@larsmaas5302]

Nice video! I was wondering if you have any thoughts on strength endurance (For example benching 80 kg for 25 reps instead of 100 kg for 3 reps). How would you train, and improve at this? I have a feeling it would be hard to keep increasing the weight at 25 reps.

[@FlowHighPerformance1]

Good question. I would build max strength first (1-5 rep range), then transition to higher rep work 👍

[@larsmaas5302]

@@FlowHighPerformance1 Thank you for the quick response. I will definitely try this.

[@gustavocortico1681]

So we could make alternating macrocycles? Upper body anaerobic, lower body aerobic / upper body aerobic lower body anaerobic?

[@FlowHighPerformance1]

That sounds like a logical idea

[@fitbodyadvice4114]

Respect from.pakistan

[@dragonchr15]

If I wanted to PR a 5k time, does it make sense to lift heavy just once a week, deadlift and squat for example, and focus the bulk of the time running?

[@FlowHighPerformance1]

Yes, that makes sense to me. Spend the majority of time on running training, and supplement it with weight training 👍

[@SubhanMahmood1]

I’m currently writing about training recommendations to improve strength and power in soccer I was just wondering how would concurrent resistance training impact it. As some literate suggest doing the high intensity aerobic training and strength training in the same session has shown to increase performance in soccer

[@FlowHighPerformance1]

There is lots on new research on this topic that you can dig into. From what I understand, concurrent training might negatively impact speed, power and strength slightly. However, if sessions are separated by multiple hours, the intereference effect is minimal

[@SubhanMahmood1]

@@FlowHighPerformance1 thanks for you reply in this video you said strength training should be done first however some articles suggest doing high intensity endurance training first then doing resistance training in the afternoon

[@FlowHighPerformance1]

Yes, you could possibly do this 👍

[@fitbodyadvice4114]

Plz.upload compleat bigner complete hypotraphy program

[@FlowHighPerformance1]

This video is on resistance training for beginners kzbin.info/www/bejne/gZC3i3yBd9BnoLs

[@benjaminwetscher9614]

💎

[@scottyg5403]

I Train on a heavy bag using kickboxing techniques as my cardio. This involves mainly upper body with some lower body and I perform this at time's after an upper body resistance workout. I have heard that doing this can affect your technique.I don't really find that to be the case.It is sounds like it might be better for me to do those heavy bag workouts on a separate day from the resistant training because of the interference effect?

[@FlowHighPerformance1]

I doubt, it will have much of an interference effect, but to maximise strength, it may be wise to separate it from resistance training by a few hours, or to perform it on a separate day 👍

[@shreyaskanade2444]

so currently i am training for 5k i do 3 full body workouts on mon,wed,fri and run for 3 days tue,thu,sat is it optimal plz reply......

[@FlowHighPerformance1]

Sounds good, as long as you can systemically recover 👍