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Julia

@zwsjulia

23 days ago

Photo by Julia on October 13, 2026. May be an image of one or more people, helicopter, speedboat and text.

Photo by Julia on October 13, 2026. May be an image of sandals, beach and text.

Photo by Julia on October 13, 2026. May be an image of umbrella, parasol, beach and text.

Photo by Julia on October 13, 2026. May be an image of climbing, outdoors and text.

Photo by Julia on October 13, 2026. May be an image of beach, ocean, coast and text.

Photo by Julia on October 13, 2026. May be an image of yoga, sarong, tree and text.

Photo by Julia on October 13, 2026. May be an image of blimp, palm trees, buildings and text.

Photo by Julia on October 13, 2026. May be an image of cocktail and text.

Photo by Julia on October 13, 2026. May be an image of deck chair, sarong, ocean, beach and text.

Photo by Julia on October 13, 2026. May be an image of nature, tree and text.

Photo by Julia on October 13, 2026. May be a selfie of one or more people, hair, eyeglasses, sundress and text.

Photo by Julia on October 13, 2026. May be an image of seaweed, coast and text.

Photo by Julia on October 13, 2026. May be an image of pool, cabana and text.

Photo by Julia on October 13, 2026. May be an image of beach, ocean, horizon, coast and text.

Photo by Julia on October 13, 2026. May be an image of poached egg and text.

Photo by Julia on October 13, 2026. May be an image of kayak, raft, outdoors and text.

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Posted On: October 13th 2026, 07:48 pm

Comments (4)

francasduda

22 days ago

francasduda

😍😍

yasmenezesz

23 days ago

yasmenezesz

linda mo

marih_clar_

23 days ago

marih_clar_

gata❤️

marih_clar_

23 days ago

marih_clar_

amoo

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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

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Tag in the comments your buddy that we need to arrest👮🏻🚨🚔👇🏼👇🏼👇🏼👇🏼