DOES LIFTING + ENDURANCE IN THE SAME SESSION ~KiLl AlL yOuR gAiNz~?
Let’s look at a recent meta-analysis (a study of all the studies) looking at the effect of concurrent training (having strength + endurance in the same season, week, or program).
As I’ve repeated time & time — MOST people & athletes are not so niched that they are ONLY doing strength or ONLY doing endurance. If anything, the latter use strength to support their performance. & not having the cardio of a potato can help lifting.
I digress. They separated out each study population into 3 groups. Untrained, moderately trained & trained. I defined these here. YES, these are maybe not the best but classifying training status is hard—the end.
Here is how they defined what each training status meant / was for your own comparison if desired.
Untrained: no involvement in regular activity for 3+ months prior
Moderately trained: Recreationally active but no structured program for 3+ months prior.
Trained: Participate in regular structured training at least 3+ months prior.
However, I would say if you are fully sedentary/below exercise guidelines — sedentary. Actually, do some exercise most days of the week, even if not super structured for the last 6-12+ months — moderate. And anyone training at higher volumes 7-10+ hours/week structured you move into trained or even highly trained.
What did they find? That there did appear to be a same session impact on lower body 1RM when done in the same session in moderately to trained individuals!
HA told you this is a scammer liar.
NOT so fast, it appears this impact is more apparent when done immediately back to back (<20 min) & goes away when separated by 2+ hours (4-8 hrs is often also tossed around as a solid recovery window between same day sessions).
This goes in alignment with some other theories on mixed training. Where the ability to mix these and make progress in both is likely in basically all beginners & most intermediate trainees, but yes, of course, if you want to be elite or push the limits of one thing, you’ll have to specialize.
BUT WE CAN DO BOTH! + get better in both if we pair it intelligently. Not to mention recover & refuel from these well.
MOST of you likely 1) ARENT fit enough to worry about it yet. Keep training & showing up! 2) Time demands may become more of a factor than the training itself!
In my ebook, HYBRID we break down more of this science + show you HOW🤘🏻