Iron Culture presented by MASS
MASS Office Hours Episode 26 (Progressive Overload Strategies + Q&A)
Mar 9, 2024
Progressive overload strategies, zone 2 cardio, rest days importance, velocity work, stretch-induced hypertrophy, specialization blocks, eccentric vs concentric training, creatine impact on sleep, importance of carbohydrates, and more discussed by Dr. Eric Trexler and Dr. Mike Zourdos in a Q&A session.
01:34:05
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Quick takeaways
- Zone 2 cardio after strength training may lead to interference effects on muscle recovery and adaptation.
- Adding HIIT on top of Zone 2 cardio can enhance aerobic fitness but timing is crucial to prevent interference with strength training.
Deep dives
Zone 2 Cardio and Interference Effect with Strength Training
Incorporating three hours per week of Zone 2 cardio after strength training three to four days a week may raise concerns about potential interference effects on strength and hypertrophy. The duration and intensity of Zone 2 cardio, especially if done right after strength training, could impact recovery and muscle adaptation. While Zone 2 cardio is beneficial for overall health and endurance, the proximity to strength training sessions may increase the risk of interference, particularly if done immediately after lower body workouts. To mitigate the potential interference effect, spacing out cardio sessions or considering the timing of aerobic exercise relative to strength training could be beneficial.
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