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SOLÉA

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a month ago

Photo by SOLÉA on October 02, 2026. May be an image of drawstring and text.

Photo by SOLÉA on October 02, 2026. May be an image of drawstring and text.

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Posted On: October 2nd 2026, 05:18 pm

Gaia & Amber 🌿🤎
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#גלגנסיה
#foryou
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Endurance and strength are somewhat mutually exclusive adaptations for the body, so trying to stimulate both at the same time results in a bit-of-both compromise rather than maximal gains in both. That's the essence of the interference effect (also called concurrent training effect).

Interference led many lifters to avoid cardio like the plague. 'Walking to the gym will kill your gains!' Then the social media paradigm shifted in the direction of 'debunked' after newer studies failed to replicate the interference.

Fashion-like paradigm changes are common on social media. They're why lay individuals think science constantly contradicts itself and that you can find a study showing anything. Wrong. The totality of evidence has been quite consistent. Only the social media interpretation has swung around it like a pendulum, much like stock market prices swing around financial information.

Crucially, the 'debunking' studies were done mostly on untrained individuals. Untrained individuals can grow from anything, so adding more volume to their program, even if it's bicycling, can actually improve their gains.

Trained individuals have far more specialized molecular adaptations, so a new study looked at individuals, squatting at least 1.5x bodyweight combined with running experience and a VO2max over 50. They did either:
- Lifting weights 3x per week
- 30 Mins treadmill running 3x per week
- Both, with the running 20 minutes after the strength work

After 11 weeks, the pure-weights group experienced the largest increases in all measures of strength, size and power. "A clear interference effect" the researchers concluded.

The effect sizes were considerable (probably inflated though) and the trend was consistent across measures, even pennation angle (an indirect measure of muscle growth), and already present at the 5-week mark. However, with only 30 trained individuals, none of the direct comparisons reached statistical significance. The researchers noted many comparisons were significant in the weights but not the combined group, but that's weaker evidence.

#cardio #hypertrophy #endurance #interferenceeffect #mennohenselmans

Sooo easy.. 😌😏