The relationship between muscle size and strength is complex and influenced by factors such as motor learning, biomechanics, and arousal.
Concurrent training requires careful planning and periodization to balance the demands of resistance training and cardio while optimizing performance.
The choice of conditioning protocols for lifters should prioritize enjoyment and individual preferences.
Deep dives
The Relationship Between Muscle Size and Strength
There is a common assumption that bigger muscles lead to greater strength. However, the longitudinal research on changes in hypertrophy and strength is not conclusive. While there is a correlation between cross-sectional area and force production in isolated muscle fibers, the relationship becomes less clear when looking at changes in hypertrophy and strength over short time periods. Factors such as motor learning, biomechanics, and arousal also play a role in strength development. Overall, while adding contractile tissue should theoretically enhance force production, the relationship between hypertrophy and strength is complex and influenced by various factors.
Concurrent Training Considerations
Concurrent training, which involves combining resistance training and cardio, requires careful planning to optimize performance in both areas. The specific approach depends on individual goals and needs. For example, if the emphasis is on resistance training, it may be best to limit the volume of aerobic work. Similarly, endurance athletes should maintain some resistance training but prioritize their sport-specific training closer to important competitions. Periodization and auto-regulation become crucial in balancing the demands of both types of training while managing fatigue and optimizing performance.
Advice on Conditioning Protocols for Lifters
The choice of conditioning protocols for lifters should prioritize enjoyment and individual preferences. One approach is to incorporate circuit training with accessory work, using exercises that provide a balanced full-body workout. Another option is to focus on metcon-style workouts with fun implements like battle ropes or flipping tires. For those who prefer traditional cardio, activities like elliptical training or cycling can be effective for improving aerobic fitness. The key is to find a conditioning protocol that aligns with personal preferences and goals.
Concurrent Training and Interference Effect
Concurrent training refers to the combination of aerobic and resistance training in a training program. There is a hypothesis of an interference effect, suggesting that the molecular adaptations for strength training and aerobic training are fundamentally opposed. However, the current data on the interference effect is not clear. There may be practical factors, such as resource management and fatigue, that impact concurrent training. It is important to consider specificity and load management when planning a concurrent training program.
Cardiovascular Training and Total Daily Energy Expenditure
Cardiovascular training is essential for overall health and can be incorporated into a training program along with resistance training. The impact on total daily energy expenditure (TDEE) varies depending on factors like exercise intensity, duration, and individual differences. While some people may overestimate the contribution of exercise to TDEE, it is crucial to consider resource management and energy intake. The effects on TDEE can be influenced by factors such as energy availability, compensation in eating, and individual variations in energy expenditure.
This week Dr. Feigenbaum sits down with Dr. Eric Helms for a discussion on muscle size vs. strength, concurrent training, and more!
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