HOW TRAINING your ENDURANCE CAN HELP YOU GET STRONGER
A movie that MOST bodybuilding enthusiasts (at least those of who were born in the 70’s-90’s) have watched is the docudrama “PUMPING IRON” staring Arnold Schwarzenegger and Lou Ferrigno.
The film was designed to promote the then underground and often stigmatized sport of BODYBUILDING and centered around the rivalry between the “KING” of bodybuilding Arnold and the talented but RAW Ferrigno.
???? ?????? ?????????????????? ???? ?????? ????????, ???????? ???????? black and white clips of old school muscle men performing feats of strength and in the background, a song part of which went like this “???????? ???????? ?????? ?????????? ???????????????? ??????. ???????????????? ?????????? ???? ???? ???????????????? ???????? ??????!”
I find this to generally be true. Not in the ABSOLUTE SENSE of physical strength, not everyone has the aptitude or desire to be an athlete let alone a strength athlete.
However, almost EVERY MAN wants to prove himself and be respected by his peers in his area of endeavor whether that be in business, science, religion, politics or as a family man.
When it comes to STRENGTH TRAINING, men who are interested in the topic, often BALK at the idea of developing muscular endurance saying things like “anything over 10 reps is cardio” etc.
So, WHY, beyond health concerns, would someone interested in getting stronger want to develop their MUSCULAR and/or CARDIOVASCULAR fitness
AND why have I included muscular endurance as PILLAR ONE of the Hybrid Strength Framework?
That QUESTION is what I will be addressing in this post.
?????? ???? ?????? ?????????????? ?????????????? men interested in developing strength tend to shy away from endurance work is the notion that aerobic exercise will NEGATIVELY impact their strength and size gains.
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The TRUTH is, that while running 50 or 60 miles/week will have negative impacts on testosterone and the eccentric loading will contribute to muscle breakdown which will detract from leg training intensity in the gym, MODERATE amounts of aerobic exercise can IN FACT enhance your strength, muscle and body composition goals.
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This means a HIGH CALORIE and high carbohydrate intake.
According to Angela Harter at California State University, athletes engaged in one hour/day of moderate-intensity aerobic exercise should consume ~2.5-3 grams of carbohydrate/lb of body weight.
A 200lb male strength athlete would burn ~388 calories in an hour-long lifting session. (3)
If you add an hour running to this that increases energy expenditure by about ~900 calories if running at a 10 minute/mile pace, more if running faster. (4)
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??????-?????????????????? ????????????????, technical sports, or skill-based activities (golf, etc.)????????? 3-5 g/kg
???????????????? ???? ????????-?????????????????? ??????-?????????????????? ????????????????, some moderate-intensity endurance exercise, 1 hour a day 5-7 g/kg
????????-?????????????????? ?????????????????? ????????????????, 1-3 hours a day????? 6-10 g/kg
?????????????? ????????????????????, 4-5 hours a day of moderate to high-intensity endurance exercise??? 8-12 g/kg
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Add to this his BMR of ~2000 calories/day (BW x 10cals/lb) and this guy should be eating ~ 3500 calories/day .6 – 1 gram or protein/lb of lean weight, 455-637 grams of carbs/day.
The remaining calories should come from a variety of HEALTHY FATS
Fatty Fish and Fish Oil, Olive Oil, Coconut Oil, Avocado, Grass Fed Butter, nuts and seeds etc.
3500 total calories – 2620 calories from carbs and protein = 880 calories from fat or about 100 grams of fat/day.
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In fact, it will not and the excess will be converted into glucose or excreted as excess nitrogen.
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This is perhaps also the reason many men think that cardio will make them lose muscle.
Yes, it will make you lose muscle if you aren’t eating enough food and trying to fuel your workouts with protein instead of carbs and fat.
OK, so now that we have established that cardio/endurance work IS NOT going to kill your gains, lets take a look at some specific ways that it can CONTRIBUTE to your gains.
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Too many guys rush the process when they decide they want to get in the gym and build some muscle.
They start heaving heavy weights around and checking their bench press PR every week.
While it makes sense that if you want to get big and strong you should lift weights that require a significant amount of strength, this approach is short-sighted and can in fact derail your long-term progress.
First of all, VOLUME or the total amount of weight lifted in a given session is a bigger driver of muscle growth than the amount of weight lifted/set.
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Deadlifting 300lbs for 5 sets of 5 reps will lead to a total volume of
7500 lbs.
On the other hand, Deadlifting 225 lbs for 4 sets of 10 reps will lead to a total volume of 9000 lbs.
Although Deadlifting IS NOT the best muscle-building exercise, you can see that performing more reps with a lighter weight will produce more volume which in turn contributes to more muscle growth.
Furthermore, lifting a lighter weight that you can actually control without contorting your body into all sorts of weird positions, will decrease your risk of injury and ensure that you are actually building and strengthening the muscles that you intended to build and strengthen.
When you do come around to lifting the heavier weights, you will be able to lift way more weight and do so with less risk of injury because using proper form has strengthened and developed the muscle throughout its entire length.
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Weight lifting related injuries are more common among steroid users than natural athletes.
Some of the reasons for this are accelerated increases in muscle strength and size, increased competitiveness and decreased perception of pain which can cause lifters to push too far.
How this relates to why a natural lifter should begin with relatively modest weights for higher reps is due to the fact that steroid users often rupture tendons because tendons naturally grow stronger slower than muscles and the steroids enhances this.
By spending more time lifting at lighter load you not only increase your movement proficiency, you also decrease the likelihood of injury when you do start lifting heavy.
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Aerobic exercise improves the efficiency of the aerobic energy system, helping us to utilize fat as a fuel source and sparing glycogen.
This means that you will be using less muscle glycogen/glucose when you are training at submaximal loads which means you will have more of it in reserve when you get to your HEAVY working sets.
The LAST thing you want is to not be able to lift a heavy weight because of fatigue accumulated in your WARM-UP.
When we do regular aerobic exercise, we increase the amount of Mitochondria in our muscles.
More mitochondria in muscle cells means MORE ATP produced which means we will be able to do MORE WORK in the gym before fatigue sets in.
This of course with proper and sufficient nutrition will lead to increases in muscle SIZE and STRENGTH.
When you are well conditioned aerobically you will use less carbohydrate for energy which will help you get lean and retain muscle while running/biking etc.
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Running and biking are excellent for building endurance in our lower body muscles.
However, bodyweight exercise is a great way to build functional CORE strength and increase FULL BODY muscular endurance i.e. the ability to sustain muscle contractions for 60 seconds or more.
As mentioned above, building endurance and perfecting form with high rep low intensity training can help keep your joints healthy and ensure you get the most out of higher intensity training.
Furthermore, most things in life and sport require a combination of strength and endurance.
It is very rare that you will ever be called upon to perform only one all out max effort in either sport or life.
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It is the FOUNDATION upon which all future strength gains are built and what enables you to remain athletic and functional even as you are developing and progressing in the other three disciplines.
Unless you are a POWER LIFTER or PHYSIQUE competitor maintaining BALANCE between all FOUR disciplines is essential to longevity and optimal performance in your sport of choice.
Granted, the relative weight of each in a routine will come down to genetic factors and performance goals.
For example, a naturally, thick, heavily muscled individual will probably spend more time in the strength department.
A naturally lanky individual while still straining for strength will probably want to spend more time in the endurance department.
Wrestlers and fighters of all kinds will need a BLEND of all four but genetic predisposition as well as training phase will determine which discipline gets the MOST ATTENTION.
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This style of training enables you to achieve a STRONG, LEAN, and TONED physique with excellent stamina and mobility in just 20–30-minute strength workouts/day.
The problem with many popular fitness programs and the routines promoted in the majority of group exercise classes is that they spend EXCESSIVE amounts of time in ONLY ONE or TWO strength disciplines, usually muscular endurance with aerobic conditioning added in.
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IN REALITY, they are PRIMARILY getting better endurance but DOING LITTLE to develop lean muscle, strength, or power.
By STRATEGICALLY blending the minimum effective dose of ENDURANCE, strength, BODYBUILDING, and power training ???????????? ???????????????? ?????????????????? ?????? ???????????????? ???? ???????????????? ?????????? ???????? ???????????? ?????? ???????????????? ?????????? ???????????????????????????? ???????????????????? ?????????? STAMINA and SHEDDING excess body fat in only 20-30 minutes/day of dedicated strength training.
What kind of training do you most enjoy?
Endurance?
Strength?
Bodybuilding?
Speed & Power?
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If you are interested in learning more about HBYRID STRENGTH training or if you have a specific AESTHETIC or PERFORMANCE goal you would like help achieving, shoot me a PM.
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Corporate Wellness Strategist | Helping Leaders Build Healthy, High-Performing Teams | Accountability & Team Wellness Expert
4 个月One of my favorite ways to train was years ago when I was working at Menards stocking the flooring department for four hours each morning. It was easy to lift and move several tons of material in that time. Now I primarily do calisthenics, though have been getting into cardiovascular endurance as well. I'd say the most thrilling is doing 10 straight minutes of squats. No fire in the legs quite like it!