Does concurrent training interfere with strength and hypertrophy gains?

A recent meta-analysis suggests that for typical training volumes, concurrent training does not significantly interfere with strength or hypertrophy. However, it may negatively impact explosive strength and power development, like vertical jump height.

How much cardio is too much before worrying about interference effects?

For most people engaging in moderate resistance training, 2-4 cardio sessions per week for 20-45 minutes are unlikely to cause significant interference. However, very high volumes of cardio, or very high resistance training volumes, may lead to interference.

What is the best way to mitigate the interference effect in concurrent training?

The most effective strategy to mitigate the interference effect is to separate training sessions. Ideally, perform resistance training and cardio on separate days. If done on the same day, aim to split them by at least four to six hours.

Are common supplements like Beta-Alanine and Betaine underdosed in current research?

There's a lack of robust dose-response research for many supplements. For Beta-Alanine, studies might not be saturating muscle carnosine levels. For Betaine, animal research suggests higher doses than typically used in human studies could be more effective.

Could higher doses of supplements like Capsaicin be more effective?

Rodent studies on Capsaicin show significant endurance improvements at doses higher than typically studied in humans. It's possible higher doses could be more effective in humans, but this requires more research, especially regarding safety and adverse effects.

Why is there so much variability in individual weight loss experiences?

Variability stems from differences in resting energy expenditure, energy compensation during exercise, and metabolic adaptation to calorie restriction. These factors fluctuate and differ significantly between individuals, making weight loss a personalized process.

What are the potential downsides of taking very high doses of supplements?

Higher doses may be more effective, but research into adverse effects is often lacking. For example, high doses of Beta-Alanine can cause uncomfortable paresthesia, and potential lipid effects or GI issues exist for other supplements, making safety a major unknown.

Why are Super Bowl broadcasts so dominant in TV ratings?

Super Bowls consistently rank among the most-watched single television broadcasts in U.S. history. This suggests a massive, widespread cultural event that captures a huge audience, surpassing most other annual programming.

Can dysfunctional NFL organizations hinder player success?

Yes, dysfunctional organizations can significantly 'shrink talent.' Even with highly skilled players like Barry Sanders, Calvin Johnson, and Matt Stafford, the Detroit Lions historically struggled to achieve team success, illustrating how organizational issues can limit individual potential.

Key Moments

Energy Compensation, Interference Effect, Underestimating Supplements (Episode 74)

Stronger By Science

Sports5 min read76 min video

Feb 17, 2022|9,724 views|223|34

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Key Moments

TL;DR

Energy compensation varies with energy balance; cardio has minimal gym interference if not extreme; supplement doses may be underestimated.

Key Insights

The constrained energy expenditure model suggests a higher degree of energy compensation when in a caloric deficit, while the additive model is sufficient for neutral or positive energy balance.

The interference effect of cardio on strength and hypertrophy is minimal with typical training doses (2-4 times/week, 20-45 min sessions), but can negatively impact power and explosive strength.

Many supplements may be underestimated in their effectiveness because research often uses doses that do not saturate physiological targets (e.g., beta-alanine, betaine, capsaicin).

Individual variability in total daily energy expenditure and energy compensation mechanisms is significant, making weight loss responses unique to each person.

Separating training sessions by at least 4-6 hours or doing them on separate days is the most effective strategy to mitigate the interference effect.

The NFL playoffs in the recent season were exceptionally close and competitive, showcasing significant parity among teams, regardless of the traditional bracket structure.

ENERGY COMPENSATION AND ENERGY BALANCE

Recent research revisits the constrained energy expenditure model, which posits that the body compensates for calories burned during exercise to a greater extent when in a negative energy balance (caloric deficit). In contrast, the additive model, where exercise calories directly add to total daily expenditure, is sufficient for neutral or positive energy balance. This study by Willis et al. observed that the constrained model better explains energy expenditure in negative balance, while the additive model fits neutral or positive balance. This helps reconcile seemingly contradictory findings in previous research regarding energy expenditure across different populations and lifestyles.

THE CONSTRAINED MODEL EXPLAINED

The constrained energy model suggests that as physical activity increases, the body's compensation mechanisms become more active, limiting the overall increase in total daily energy expenditure. This implies that adding more exercise doesn't linearly increase calorie burn. This can explain why individuals in chronic diets or high activity levels might not see expected changes in expenditure. Conversely, endurance athletes focusing on fueling may maintain a more neutral energy balance, showing less extreme compensation compared to those in a prolonged deficit, clarifying previous research discrepancies between different athletic populations and sedentary individuals.

VARIABILITY IN WEIGHT LOSS RESPONSES

Significant individual variability exists in weight loss, influenced by differences in resting energy expenditure, total daily energy expenditure, and responses to energy restriction. Factors such as energy compensation, metabolic adaptation, and changes in non-exercise activity thermogenesis (NEAT) all vary between individuals. This explains why some people struggle with weight loss despite similar efforts to others. Understanding these variables is crucial for setting realistic expectations and tailoring strategies to individual physiological responses, rather than assuming a one-size-fits-all approach.

INTERFERENCE EFFECT OF CONCURRENT TRAINING

A meta-analysis by Schumann found that the interference effect of concurrent training (combining resistance and aerobic exercise) on strength and hypertrophy is minimal with typical training doses. However, it can negatively impact power and explosive strength adaptations, such as vertical jump height. This suggests that while adding moderate cardio is unlikely to significantly hinder muscle growth or strength gains, it may impair performance in power-focused activities. The key takeaway is that the dose and type of cardio, alongside the resistance training stimulus, significantly influence potential interference.

MITIGATING THE INTERFERENCE EFFECT

To minimize the interference effect, separating resistance and aerobic training sessions is the most effective strategy. Ideally, workouts should be performed on separate days. If combined on the same day, at least a 4-6 hour separation between sessions is recommended. This separation strategy allows for better recovery and reduces the antagonistic signaling pathways that can impede adaptations. While moderate concurrent training is generally well-tolerated for strength and hypertrophy, power development remains more susceptible to interference.

UNDERESTIMATING SUPPLEMENT DOSAGES

A significant concern in supplement research is the potential underestimation of efficacy due to suboptimal dosing. Many studies use doses that do not maximally saturate physiological targets, such as muscle carnosine for beta-alanine or creatine muscle stores. This may lead to the belief that certain supplements are ineffective when, in reality, higher doses might yield more pronounced benefits. For instance, beta-alanine, betaine, and capsaicin may be more effective than current research suggests if doses were increased, though this also raises questions about potential adverse effects.

CHALLENGES IN SUPPLEMENT DOSING RESEARCH

Determining optimal supplement dosages is complicated by a lack of robust dose-response research for many compounds. While higher doses may offer greater benefits, they can also increase the risk of side effects. For example, increasing capsaicin intake could improve performance but may cause gastrointestinal distress. Similarly, higher beta-alanine doses can lead to uncomfortable paresthesia. Betaine research also suggests potential unfavorable effects on blood lipids at higher doses. These logistical and safety considerations slow down the investigation of potentially more effective, higher supplement dosages.

THE PHENOMENON OF SUPPLEMENT DICHOTOMY

The perception of supplements often polarizes into extremes: either excessive, evidence-lacking multi-supplement stacks or outright dismissal of anything not backed by an effect size of 0.3 or greater in the first few studies. This binary view overlooks the nuance that many effective supplements may be underestimated due to insufficient dose-response data. While conservative use and adherence to tested dosages are wise, continued research, including dose-response studies, is needed to fully understand the potential of various supplements, including their safety profiles at higher intakes.

SUPER BOWL AND NFL PARITY

The recent NFL season culminated in an exceptionally competitive playoff run, with numerous close games and overtime finishes, showcasing remarkable parity across teams. While traditionally structured playoff brackets aim to reward higher seeds, this season demonstrated that a balanced field of strong contenders can lead to universally compelling matchups. The Super Bowl itself, though a loss for the Bengals, highlighted the Rams' strong season and the competitive nature of the league. The widespread appeal of the Super Bowl is evident in its consistent dominance of television viewership records.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Concepts

●People Referenced

Common Questions

The additive model assumes that any calories burned through exercise directly increase total daily energy expenditure, while the constrained model suggests that the body compensates for exercise by reducing energy expenditure in other areas, especially at higher activity levels. The constrained model appears to be more accurate in a negative energy balance.

Topics

Interference Effect Dose Response Research Betaine Capsaicin Super Bowl

Mentioned in this video

People

Calvin Johnson

Former NFL wide receiver for the Detroit Lions, mentioned as another example of talent not achieving success with the team.

Matt Stafford

An NFL quarterback who won a Super Bowl in his first season with a new team after a long tenure in Detroit.

Barry Sanders

Former NFL running back for the Detroit Lions, mentioned as an example of great talent not achieving success with the team.

Organizations

Cincinnati Bengals

An NFL team, the focus of rooting interest for one of the hosts and their friends/family during the Super Bowl.

Detroit Lions

An NFL team discussed for their long-term organizational dysfunction and lack of success despite talented players.

Products

Capsi8

A non-pungent version of capsaicin, suggested as a potential solution to GI discomfort from higher capsaicin doses.

Concepts

Relative Energy Deficiency in Sport

Clinical symptoms associated with low energy availability in athletes.

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