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Tip 536: Improve Body Composition With Heavy Weight Training: Why You Should Not Do “Cardio” Unless You Are An Endurance Athlete
Wednesday, February 13, 2013 6:06 AM
Improve body composition by building muscle and losing body fat with heavy weight training. Be sure to avoid “cardio” training unless you are an endurance athlete because steady-state exercise, even when done at a high intensity has been shown to impair muscle and strength development. On the flip side, if you are an endurance runner, cyclist, rower, triathlete, etc., weight training can help you improve your speed and endurance performance.
A new study in the European Journal of Applied Physiology is the first to compare how endurance exercise will inhibit strength and muscle building during a heavy weight training program. Researchers used two groups in this 12-week study: One group of recreationally active men without weight lifting experience did lower body weight training (Strength group), and a second group of competitive cyclists performed their regular cycling training in addition to the same lower body weight training program (Strength-Endurance group). The cyclists had not previously been lifting before the start of the study.
The weight training program for both groups included squats, one-legged leg press, one-legged hip flexion, and calf raises following a periodized model that increased the load and decreased the repetitions every 4 weeks. Results showed superior outcomes for all measurements in the Strength group compared to the Strength-Endurance group:
• The Strength group increased 1RM in the squat by 35 percent compared to only a 25 percent increase in the Strength-Endurance group.
• The Strength group gained strength more quickly as well and lifted more volume over the course of the study than the Strength-Endurance group.
• The Strength group increased jump squat performance by 13 percent compared to a 6 percent increase in the Strength-Endurance group. The Strength group increased rate of force development by 15 percent, whereas the Strength-Endurance group did not improve in this test at all.
• The Strength group increased quad and hamstring cross-sectional area by 50 percent more than the Strength-Endurance group, which had very minor 4 percent increase in leg muscle development.
• The Strength group gained about 1 kg of muscle, whereas the Strength-Endurance group had no change in body mass.
Why is it that the athletes in this study gained less strength and power than the everyday folks?
The outcome is actually not surprising since we’ve known for some time that endurance training inhibits strength and power gains from weight training and blunts the normal muscle hypertrophy effect. In addition, a suboptimal hormone response to training has been documented in concurrent endurance and strength training. Typical male endurance athletes have suppressed resting concentrations of testosterone and elevated cortisol, which is an unfavorable catabolic state that compromises muscle repair.
More evidence of the negative effect of endurance training on the anabolic environment was seen in a study that found that when endurance athletes added a weight training for 14 weeks to their training, they had a higher testosterone to cortisol ratio (favorable and more anabolic) than at baseline. But, the ratio was significantly reduced during a second 14-week period in which they discontinued the strength training.
The take away from this study is that everyone should do weight training. If your goal is to lose fat and/or build muscle, weight training will get you there, but it’s very important that you not compromise your strength and muscle development by doing endurance training as well. Obviously strength and power athletes must avoid endurance exercise, and body builders shouldn’t be doing it either.
If you want to accelerate the fat loss process, doing very high-intensity sprint training should not compromise your weight training outcome. However, be sure to take vitamin C to help clear cortisol post-workout.
The only people who should be doing endurance training are endurance athletes. Doing a strength-type of weight training program with heavy loads (80 percent of the 1RM or heavier) will improve short and long-term endurance capacity, while increasing speed. Don’t worry, strength training WON’T compromise endurance performance or cause measureable hypertrophy if done in conjunction with regular endurance training.
Reference
Ronnestad, B., et al. High Volume of Endurance Training Impairs Adaptations to 12 Weeks of Strength Training in Well-Trained Endurance Athletes. European Journal of Applied Physiology. 2012. 112, 1457-1466.
A new study in the European Journal of Applied Physiology is the first to compare how endurance exercise will inhibit strength and muscle building during a heavy weight training program. Researchers used two groups in this 12-week study: One group of recreationally active men without weight lifting experience did lower body weight training (Strength group), and a second group of competitive cyclists performed their regular cycling training in addition to the same lower body weight training program (Strength-Endurance group). The cyclists had not previously been lifting before the start of the study.
The weight training program for both groups included squats, one-legged leg press, one-legged hip flexion, and calf raises following a periodized model that increased the load and decreased the repetitions every 4 weeks. Results showed superior outcomes for all measurements in the Strength group compared to the Strength-Endurance group:
• The Strength group increased 1RM in the squat by 35 percent compared to only a 25 percent increase in the Strength-Endurance group.
• The Strength group gained strength more quickly as well and lifted more volume over the course of the study than the Strength-Endurance group.
• The Strength group increased jump squat performance by 13 percent compared to a 6 percent increase in the Strength-Endurance group. The Strength group increased rate of force development by 15 percent, whereas the Strength-Endurance group did not improve in this test at all.
• The Strength group increased quad and hamstring cross-sectional area by 50 percent more than the Strength-Endurance group, which had very minor 4 percent increase in leg muscle development.
• The Strength group gained about 1 kg of muscle, whereas the Strength-Endurance group had no change in body mass.
Why is it that the athletes in this study gained less strength and power than the everyday folks?
The outcome is actually not surprising since we’ve known for some time that endurance training inhibits strength and power gains from weight training and blunts the normal muscle hypertrophy effect. In addition, a suboptimal hormone response to training has been documented in concurrent endurance and strength training. Typical male endurance athletes have suppressed resting concentrations of testosterone and elevated cortisol, which is an unfavorable catabolic state that compromises muscle repair.
More evidence of the negative effect of endurance training on the anabolic environment was seen in a study that found that when endurance athletes added a weight training for 14 weeks to their training, they had a higher testosterone to cortisol ratio (favorable and more anabolic) than at baseline. But, the ratio was significantly reduced during a second 14-week period in which they discontinued the strength training.
The take away from this study is that everyone should do weight training. If your goal is to lose fat and/or build muscle, weight training will get you there, but it’s very important that you not compromise your strength and muscle development by doing endurance training as well. Obviously strength and power athletes must avoid endurance exercise, and body builders shouldn’t be doing it either.
If you want to accelerate the fat loss process, doing very high-intensity sprint training should not compromise your weight training outcome. However, be sure to take vitamin C to help clear cortisol post-workout.
The only people who should be doing endurance training are endurance athletes. Doing a strength-type of weight training program with heavy loads (80 percent of the 1RM or heavier) will improve short and long-term endurance capacity, while increasing speed. Don’t worry, strength training WON’T compromise endurance performance or cause measureable hypertrophy if done in conjunction with regular endurance training.
Reference
Ronnestad, B., et al. High Volume of Endurance Training Impairs Adaptations to 12 Weeks of Strength Training in Well-Trained Endurance Athletes. European Journal of Applied Physiology. 2012. 112, 1457-1466.
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