Bingo. Jesus Christ this thread.
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I was searching around to see what other “sources” said about this topic. The first few BS articles that popped up said that 24 hours between weights/cardio were better than 0 or 6 hours. But they didn’t really get into the specific details.
I found a better article on the ISSA website. They mentioned a meta study of 21 other papers and highlighted these findings.
From " Do Cardio and Strength Training Work Against Each other?" By Alex Hoffman
The relevant question is whether concurrent training always interferes with resistance training adaptations. If my goal is to improve strength and power, do I need to avoid aerobic training at all costs? Is there ever a time when concurrent training will benefit an individual or athlete looking to receive positive adaptations from resistance training? Fortunately, there’s more science to answer those questions! An analysis of 21 studies on concurrent training conducted in 2012 by Wilson et al. revealed some very interesting data on this subject.
- Power (the ability to generate force quickly) is the major performance variable that is negatively affected by concurrent training. Strength training alone allowed for significantly greater power development when compared to strength training concurrently with aerobic training.
- Strength training alone allowed for significantly greater strength and hypertrophy gains in the lower body when compared to strength training concurrently with aerobic training. However, this only occurred when the aerobic exercise modality was running.
- Cycling concurrently with strength training did not significantly affect lower body strength and hypertrophy gains when compared to strength training only.
- Regardless of the aerobic training modality choice, strength and hypertrophy gains of the upper body were unaffected by concurrent training when compared to strength training only.
- Total volume of aerobic training is likely a determining factor in whether or not concurrent training significantly negates strength, power, and hypertrophy gains. Aerobic training three days per week or more for longer than 20-30 minutes led to more interference with strength, power, and hypertrophy gains than a lower volume of aerobic training.
- Concurrent training led to a significantly greater reduction in body fat percentage when compared to strength training alone or endurance training alone.
Based on that info, their guidelines were
The analysis above shows us that concurrent training only creates significant adaptation interference under certain conditions. Once a base level of fitness has been established, the following guidelines derived from this analysis will help to ensure that you and your clients are able to avoid this interference effect.
- If the client’s primary goal is to improve power (e.g. improving sprint speed, vertical jumping, Olympic Lifting, etc.), long duration/low intensity aerobic training should be kept to a minimum.
- If the client’s primary goal is to improve strength and/or hypertrophy and he/she wishes to train concurrently with aerobic training, it is best to keep the duration of aerobic training to less than 30 minutes and the frequency of aerobic training to fewer than 3 days per week. Furthermore, a low-impact mode of aerobic training such as cycling or rowing appears to be a more appropriate option than running.
- If the client’s primary goal is fat loss, concurrent training should be encouraged as it produces a greater reduction in body fat percentage than either strength training alone or aerobic training alone.
- If the client’s primary goal is to improve aerobic performance, concurrent training is advisable as resistance training has not been shown to significantly interfere with aerobic capacity gains.
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But does “concurrent” in this example mean training them on the same day, or within x amount of hours, or does concurrent just mean that during your given training block, you are lifting and doing cardio? This seems to be the latter, and more about asking the question of whether or not cardio is advisable at all, not whether it’s advisable to do on the same day or right after training.
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Sorry dude, I didn’t copy that line.
You were right, they meant concurrent like lifting and cardio in the same block. I thought it was interesting that they talked about the method of cardio you used. Like running messed with squats, but cycling or low impact stuff didn’t.
It made me think of how all those stupid bodybuilders do incline treadmill walking instead of sprints or 1 mile farmers walks or something.
Anyway, not super specific to dudes original question, but maybe useful info.
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Definitely useful info. Also an affirmation of cardio, in general, for the “never-cardio-it-kills-all-gains” people. Except, apparently, if you’re doing solely explosive stuff. Didn’t know that.
I haven’t been doing any cardio since I restarted lifting weights the last few months until now. I had done cardio in the past after weights. But I had low testosterone and saw no gains. Now I’m on TRT.
Thank you for posting useful info instead of bro science which you get on here a lot. Or more often “Bro I did it you should too” science, which is ok in itself until you keep arguing the point.
I see a pattern on this site you make a thread someone gives their opinion and then it’s not supposed to be debated anymore and if you do you get attacked lol. I guess that’s why it’s called t-nation lots of testosterone going around. No problem doesn’t bother me.
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There’s a bigger pattern on this site where somebody makes a thread and then gets upset when they don’t hear the answer they were looking for. There’s some good info here: try not to get wrapped up in repeatedly taking shots at somebody who came in trying to help you.
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There’s another pattern where someone judges the thread wrongly because that’s not what happened.
T3hPwnisher said there was no reason to wait, no problem I even thanked him as I liked getting different perspectives. Then someone else said to wait 12 hours and I said I might wait until the next day which he said was dumb. He overstepped his boundaries I’m weighing two decisions it’s totally my decision either way. There’s no science backing what he said that’s where the problem came in. Then you guys all stick together and take his side but that’s totally fine I’m not here to make friends I’m here for information and you don’t have to like it but the point of the thread was to get info and decide what I want to do, not what T3hPwnisher wants to do.
Sounds like it bothers you. Pwn isn’t the only one who’s voiced opposition against the idea of “optimal”. I did, @EyeDentist did, @TrainForPain implicitly did before either of us jumped in, and this is one of many threads where the idea of optimal training has been discussed.
It is totally your decision, though. You should start a training log where you detail your progress, and update this thread with your observations. Best of luck!
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True, and the present post typifies a well-recognized subtype of that pattern. In this subtype, a beginner creates a post concerning minutiae, and then gets frustrated and defensive when he’s told that the subject of the post is of so little import (for someone at his level of development) as to be not worth discussing.
OP, you’re a 5-minute miler who’s asking which sort of sock is conducive to the fastest time. Just wear whatever socks you like the most, and focus on the running.
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Hah!
You’re going to end up on the naughty step if you’re not careful mate.
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We need an Elf on the Net(lf?) to keep us all behaving!
One day ill get the oldest son to comment on these threads… but for shits and giggles I asked his opinion since he doesn’t do bro science.
What intensity level are you talking about on the actual condition?
OP, your answer was here.
Or here
Or here
Or here.
My advice is to stop getting butt hurt when people say things that might be considered a criticism if you squint hard enough.
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For the record, I consider about 19 weeks between weights and cardio to be optimal.
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don’t overstep your boundaries.
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Fight fight fight fight!!!
I mean… Situational de-escalation