Endurance training limits strength gains and hypertrophy

  1. Endurance training limits strength gains and hypertrophy


    High volume of endurance training impairs adaptations to 12 weeks of strength training in well-trained endurance athletes.

    Abstract

    The purpose of the present study was to compare the effect of 12 weeks of strength training combined with a large volume of endurance training with the effect of strength training alone on the strength training adaptations. Well-trained cyclists with no strength training experience performed heavy strength training twice a week in addition to a high volume of endurance training during a 12-week preparatory period (S + E; n = 11). A group of non-strength trained individuals performed the same strength training as S + E, but without added endurance training (S; n = 7). Thigh muscle cross-sectional area, 1 repetition maximum (1RM) in leg exercises, squat jump performance, and peak rate of force development (RFD) were measured. Following the intervention period, both S + E and S increased 1RM strength, thigh muscle cross-sectional area, and squat jump performance (p < 0.05), and the relative improvements in S were greater than in S + E (p < 0.05). S increased peak RFD while S + E did not, and this improvement was greater than in S + E (p < 0.05). To the best of our knowledge, this is the first controlled study to demonstrate that the strength training response on muscle hypertrophy, 1RM strength, squat jump performance, and peak RFD is attenuated in well-trained endurance athletes during a period of concurrent endurance training.

    PMID: 21833484
    So it you have a 35% increase for the squat 1RM vs only a 25% increase, a 13% increase in the jump squat performance vs only a 6% increase, an increase in rate of force development by 15% vs none at all and lastly you have a gain of 1kg of lean muscle mass gained vs none at all.

    It looks as though cardio may actually hurt/limit your gains


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    "The only good is knowledge and the only evil is ignorance." - Socrates

  2. "The only good is knowledge and the only evil is ignorance." - Socrates

  3. Yes but we have to define "large volume of endurance training". Jogging 6 miles per week or biking 100 for general cardiovascular conditioning easy on CNS to burn extra calories is a far cry from jogging six miles daily and biking 50 or 60 daily for example.

    FTR, I'm not arguing that a large volume of endurance training won't hamper strength gains. It would be a shame, however, to see people chalk cardio off altogether without clarification.
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  4. Nice find. These are going into my library.
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    Re: Endurance training limits strength gains and hypertrophy


    Nice Josh!

    - Valdez
  

  
 

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