drtbear1967
Musclechemistry Board Certified Member
How the type of cardio you do (and when) can influence your results.
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There's good evidence indicating the interference effect is local [2, 3]. Lower body dominant cardio (specifically, running and cycling) doesn't interfere with upper body muscle development. So one effective way to program your cardio is by having lower-body dominant cardio after your upper body training. Based on the same theory, you can also consider upper body-dominant cardio (e.g. battle ropes) after lower body training.
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This way, you can minimize the interference effect while doing cardio and lifting weights in the same session. If you do full-body workouts, you can plan lower-body based cardio on days in which you train your legs with lower volumes.
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References:
1. Robineau, Julien, et al. "Specific training effects of concurrent aerobic and strength exercises depend on recovery duration." The Journal of Strength & Conditioning Research 30.3 (2016): 672-683.
2. Blagrove, R. (2014). Professional Strength and Conditioning, 32, 13-20.
3. Wilson, Jacob M., et al. "Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises." The Journal of Strength & Conditioning Research 26.8 (2012): 2293-2307.
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There's good evidence indicating the interference effect is local [2, 3]. Lower body dominant cardio (specifically, running and cycling) doesn't interfere with upper body muscle development. So one effective way to program your cardio is by having lower-body dominant cardio after your upper body training. Based on the same theory, you can also consider upper body-dominant cardio (e.g. battle ropes) after lower body training.
-
This way, you can minimize the interference effect while doing cardio and lifting weights in the same session. If you do full-body workouts, you can plan lower-body based cardio on days in which you train your legs with lower volumes.
-
References:
1. Robineau, Julien, et al. "Specific training effects of concurrent aerobic and strength exercises depend on recovery duration." The Journal of Strength & Conditioning Research 30.3 (2016): 672-683.
2. Blagrove, R. (2014). Professional Strength and Conditioning, 32, 13-20.
3. Wilson, Jacob M., et al. "Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises." The Journal of Strength & Conditioning Research 26.8 (2012): 2293-2307.
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