Does Cardio Kill Your Gains? How To Combine Lifting & Endurance - Tips for Hybrid Training

[@DrJacobGoodin]

Great info here Dr. Spinelli. I completely agree about fatigue likely being the culprit when it comes to blunted gains from concurrent programs. You can’t just take a strength program and an endurance program and mash them together! It requires a logical approach, decent understanding of the underlying mechanisms of adaptation, and finesse. Keep pumping out this excellent content 💪🏽 🧠

[@gmelliot19]

I think interference effect comes from: 1) reduced energy availability from endurance training leads directly to reduced muscle protein synthesis 2) increased fatigue and muscle damage from endurance training leads to lower volume or intensity in weight room 4) increased bodyweight from strength training directly reduces endurance performance (esp. running) 3) increased muscle size from strength training leads to lower mitochondrial density and directly reduces aerobic fitness Agree that biochemistry is not as important as many think, especially if endurance training and resistance training are separated sufficiently in time.

[@mckonal]

got my first marathon in 8 weeks and have been trying to balance out the strength training. this came in handy. thanks.

[@mrsharp4]

This is great info. I'm a rower and have started taking on land strength training more seriously this season.

[@anasarfiii]

Underrated channel for real thanks

[@CitizenAthletics]

I appreciate that!

[@doclyssfitness]

Thanks again for having me on to chat to add to this Sam!

[@whoopadeedooable]

You’re videos are so informative and well explained along with great backing. Been following you on Instagram since 2018. I can’t believe you don’t have more subscribers on here. SO underrated! 🔥 we appreciate you Sam!

[@CitizenAthletics]

Awesome! Thank you so much! Definitely hope the channel grows more in the future!

[@alexandradevan4522]

Thank you for those tips! I always wondered about which one to start with🤷🏻‍♀️ ? This info is gold 🤩!!

[@teerutsaengboonsong284]

Please don’t stop upload the video i watched all and really love it

[@coachcupofvice8837]

I noticed you haven't uploaded a video in 5 months. This channel has the potential to reach hundreds of thousand subscribers. I think what would help accelerate this process is a better mic and maybe a bit more consistency in articulating words. Sometimes you slur a bit and I have to go back to re-listen. If there were no unique value about this channel I wouldn't be watching your videos. Keep the youtube grind going! You all are heavily underrated!

[@s.woberts6576]

Great video. I've been light jogging first thing in the morning, lifting at lunch time for 30 min and was concerned that the running would impact my gains. Since workouts are 3 hours apart I'm hoping I'm okay.

[@DavidDeeble]

You put Kipchoge in your thumbnail I'm dropping everything to watch. ;)

[@KenanTurkiye]

I hope things are well on your side Doc?

[@chrysdias55]

Great content Doc. Any hybrid workout plans for a normal 60+ old male primarily leading a sedentary lifestyle looking to get into shape?

[@CitizenAthletics]

Best to set up a basic strength program with some zone 2 focused cardio to supplement it, either at the end of workouts or on separate days.

[@aadi.p4159]

What do u think about 3 alternative ppl with alternative 5 km moderate pace running

[@MrGroetale]

In what order does mobility fit into that mix? Is the mobility planning the same for strength and endurance, perhaps wrongly I'm thinking tendons vs muscle.

[@DXC673]

Mobility doesn’t necessarily have a fatigue element associated so doesn’t really matter where you place it and isn’t necessarily going to give you much added benefit compared to either strength or endurance. You may as well just focus on performing lifts to greater range of motion

[@MrGroetale]

@@DXC673 I believe that I have heard that you shouldn't stretch right away if you are sore from muscle damage since it may make the trauma worse on the muscle fibers. On the other hand you can get sore muscles If I do an intense loaded mobility/stretching routine. Exercise-wise endurance training seems to cause more stiffness or sore joints.