Aerobic and resistance exercise don’t mix… or do they?
Contrary to popular belief, combining cardio and strength training—known as concurrent training—can be beneficial. It all comes down to timing and your specific goal.
1. For Fat Loss
💪 Do aerobic exercise after resistance training.
You want to hit the weights first while you’re fresh. Once you’ve depleted your glucose stores, your body becomes more efficient at burning fat during aerobic exercise.
I go into more detail about this strategy in Lean and Mean.
2. For Muscle Gain
💪 Do aerobic exercise 15 minutes before resistance training.
Starting your strength session in a slightly depleted state—with reduced glycogen and a bit of fatigue—can encourage sarcoplasmic hypertrophy (increasing the fluid volume in the muscle), which contributes to size.
🔗 Read more on sarcoplasmic hypertrophy
3. For Strength and Power
💪 Wait at least 6 hours after strength training before doing aerobic exercise.
When timed properly, aerobic work can act as a restorative tool—enhancing recovery and boosting your overall strength gains.
You’ll find more on this method on page 14 of Mass Explosion.
Other Factors to Consider
While timing plays a key role in the effectiveness of concurrent training, don’t overlook other important variables such as:
- Modality – Running causes more muscle interference than cycling.
- Intensity – The harder the cardio, the more it may hinder strength gains.
- Duration & Frequency – Too much volume can compromise recovery and results.
For a deeper dive into concurrent training strategies, check out page 178 of The Elite Trainer.
The Elite Trainer: Strength Training for the Serious Professional
The Elite Trainer is a synthesis of the very latest thinking in strength training and a comprehensive guide to developing individualized programs for your clients.
Intensity, volume, density, repetitions, sets, tempo, time under tension, rest interval, exercise selection and sequence, load selection, duration, and frequency are all covered in detail in easy-to-understand language. Whether you are a seasoned professional or a beginner, The Elite Trainer provides a wealth of information you can put to use immediately.
