## Articles

- [Concurrent Training for the Powerlifter, Part 1: An Introduction and Background](https://www.strongerbyscience.com/concurrent-training/)
- [Concurrent Training for the Powerlifter, Part 2: Physiology & Application](https://www.strongerbyscience.com/concurrent-training-part-2/)
- [Research Spotlight: The interference effect is getting less scary by the day](https://www.strongerbyscience.com/research-spotlight-interference-effect/)

## Practical Recommendations

Based on the three articles provided, here are practical recommendations for programming resistance training (specifically for hypertrophy) and endurance training, keeping in mind the potential for interference effects:

**I. General Recommendations (Applies to most individuals):**

* **Don't overthink it:** The interference effect is likely less significant than previously believed for most people aiming for hypertrophy. You don't need to meticulously micro-manage every aspect of your program to avoid it.
* **Prioritize recovery:** Adequate sleep, nutrition (especially sufficient calories and protein), and stress management are crucial for mitigating any potential interference.
* **Balance volume:** Recognize that your recovery capacity is finite. Adding a non-trivial amount of endurance training may necessitate reducing your resistance training volume slightly (or vice versa) to prevent overtraining.
* **Don't increase volume too quickly:** If introducing new endurance or resistance training, gradually increase volume over time rather than making sudden large jumps.

**II. Specific Programming Recommendations:**

* **Session Timing:**
* **Ideal:** Separate endurance and resistance training sessions by at least a few hours, aiming for a 24-hour separation if possible. This allows for better recovery and minimizes direct competition for molecular signaling pathways.
* **If training on the same day:** Perform resistance training *before* endurance training, particularly if the endurance training is high-intensity.
* **Muscle Group Targeting:**
* Consider using endurance activities that utilize different muscle groups than the resistance training sessions performed the day before or the day after. For example, pair upper body resistance training with lower body endurance activities (or vice-versa). This can help avoid localized glycogen depletion and fatigue.
* **Endurance Training Modality and Intensity:**
* Low-to-moderate intensity cardio seems less likely to interfere with hypertrophy than high-intensity intervals (HIIT).
* If HIIT is used, ensure adequate recovery time and consider its impact on overall training load.
* **Volume and Frequency of Endurance Training:**
* Be mindful of the frequency and duration of endurance training. More frequent and longer sessions have a greater potential to negatively impact muscle growth and strength gains.
* Consider using endurance training primarily to improve general fitness or work capacity, and don't let it overshadow the resistance training aimed at hypertrophy.

**III. Recommendations for Specific Groups/Situations:**

* **Individuals with Limited Recovery Capacity:**
* Those with poor sleep, high stress levels, or significant calorie deficits need to be *extra* careful about managing training volume and recovery. Prioritize sleep and nutrition, and consider reducing training frequency or volume.
* **Those Already Pushing Limits in One Discipline:**
* If you're already maximizing resistance training volume, be cautious about adding significant endurance training. Similarly, if you're training for a marathon, be mindful of the impact of resistance training on your endurance performance.
* **Those Focused on Explosive Strength/Power:**
* If your primary goal is to maximize power output (e.g., improving jumping ability, sprinting, or weightlifting), you should limit endurance training to the extent feasible, as it more consistently interferes with these qualities.

**IV. Practical Application Within a Program:**

* **Prioritize your goals:** Decide whether hypertrophy or endurance is your primary focus, and structure your program accordingly.
* **Periodization:** Consider periodizing your training with cycles that emphasize either resistance training or endurance training. This allows for more focused adaptation and minimizes the potential for interference during specific phases.
* **Work Capacity Blocks:** During phases focused on increasing work capacity, you can experiment with concurrent training. But monitor your progress and make adjustments as needed.
* **Peaking Blocks:** As you approach a competition (e.g., a powerlifting meet), reduce or eliminate endurance training to maximize recovery and performance.

**In summary:** Don't be overly concerned about the interference effect for hypertrophy. Prioritize recovery, manage training volume and intensity, and listen to your body. If you're primarily focused on explosive power, limit endurance training. By following these recommendations, you can successfully combine resistance and endurance training to achieve your fitness goals. Remember to monitor your individual response and adjust your program as needed.

## MASS

When combining resistance and endurance training, consider the following recommendations:
* If the goal is to maximize gains in strength and muscle mass, limit endurance training.
* If endurance training is necessary, high intensity intervals and moderate intensity aerobic exercise may elicit similar interference effects. Moderate intensity cardio may be a better choice because it may be easier per unit of workload.
* Choose the mode of cardio that is most enjoyable to stick with.
* Separate conditioning and lifting sessions by at least six hours, ideally on separate days.
* Concurrent training may not negatively impact strength gains if endurance and strength training are performed in separate training sessions, separated by at least three hours.
* For maximizing muscle growth and strength gains, avoid intense or long-duration aerobic conditioning work lasting longer than 6-8 continuous weeks.
* Conditioning work may not be as detrimental as believed, especially if intensity and volume aren't excessive and resistance training and conditioning sessions are separated by several hours.
* If time is short, it is reasonable to use time-saving strategies to carve out time for cardio at the end of a lift, or to adopt a hybrid approach for maximizing energy expenditure during the resistance training session.
* To maximize long-term health, include both aerobic and resistance training.