Endurance training and strength gains?

Combining endurance training with strength training presents a nuanced interaction often referred to as the "interference effect." Here are key insights from Andrew Huberman and his guest Andy Galpin on this topic:

1. Interference Effect:

   • Endurance training can compromise muscle growth and strength development. However, the reverse is not true; adding strength training to endurance work typically enhances performance without detriment 1.
   • The interference effect is real but often overstated. High-volume, eccentric-centric exercises and inadequate nutrition might amplify this effect, while moderate, well-managed endurance activities likely do not 2.

2. Exercise Protocols:

   • A balanced approach is recommended, typically using an 80/20 split of sub-threshold (80%) to high-intensity (20%) effort in both endurance and strength training. This can optimize outcomes without overwhelming the body 3.
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       1

       Endurance vs. Strength

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       2

       Strength and Endurance

       01:49:23
       
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       3

       Optimal Workout Structure

       00:59:26
       
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       4

       Endurance vs. Strength

       00:45:56
       
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       5

       Endurance and Muscle Growth

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       6

       Endurance Training Protocols

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       7

       Muscular Endurance Training

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   • Incorporating both endurance and strength training helps maintain overall physiological health, with endurance training potentially even aiding hypertrophy due to metabolic disturbances 4 5.

3. Programming:

   • Endurance programming, when integrated with strength training, should balance efforts and rest to avoid overtraining and excess fatigue. Specific protocols have been outlined to merge various training forms effectively 6.

4. Muscular Endurance:

   • Training for muscular endurance typically involves higher repetitions (12-25) with varied rest periods, emphasizing consistent, moderate-intensity effort to avoid the detrimental effects of heavy endurance-focused regimens on strength gains 7.

5. Molecular Mechanisms:

   • Different molecular pathways are activated by strength and endurance training. While strength training stimulates anabolic pathways like mTOR, endurance training activates energy pathways like AMPK, which can inhibit anabolic signaling if overemphasized 3 4.

In summary, while endurance training can interfere with strength and hypertrophy gains, this effect is manageable with proper training balance and nutritional support. Integrating both forms of exercise is beneficial for comprehensive athletic performance and health.