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Best Concurrent Program For Muscle Size & Strength

November 25, 2013

Some athletes hit the gym to build muscle size and strength. Others focus on developing endurance conditioning. For serious competitors who don't want to be limited to accomplishing just one of these goals, a study published in the Journal of Strength and Conditioning Research offers expert insight into planning our a concurrent block of strength and endurance training.

A group of 24 subjects with at least 2 years of resistance training experience was divided into sub-groups for 6 weeks of training 3 days a week. Some incorporated a day of endurance work for every weight lifting session while others limited endurance effort to one day for every 3 weight room workouts. The guys who lifted more often were the only ones who realized continued increases in lean mass and strength. A greater amount of endurance effort can interfere with strength training adaptations.