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The Effect of Time-Equated Concurrent Training Programs in Resistance-Trained Men
Chad Dolan1, Justin M Quiles1, Jacob A Goldsmith2,3
1Muscle Physiology Laboratory, Department of Exercise Science and Health Promotion, Florida Atlantic University, Boca Raton, FL, USA.
Concurrent training programs combining resistance training with moderate or high-intensity cycling effectively preserve strength and muscle gains. These methods avoid the interference effect, unlike some other concurrent training approaches.
Area of Science:
- Exercise Physiology
- Sports Science
- Human Performance
Background:
- Concurrent training, combining resistance and endurance exercise, may lead to the 'interference effect,' potentially blunting adaptations in strength and hypertrophy.
- Optimizing concurrent training protocols is crucial for individuals seeking simultaneous improvements in strength and cardiovascular fitness.
Purpose of the Study:
- To compare the effects of three distinct concurrent training programs against a resistance-only training program on strength, muscle hypertrophy, and cardiovascular adaptations.
- To determine if specific concurrent training modalities can mitigate the interference effect.
Main Methods:
- Twenty-three resistance-trained men were randomized into four groups: concurrent resistance training and high-intensity interval cycling (CTH), concurrent resistance training and moderate-intensity continuous cycling (CTM), resistance training and barbell circuit training (RTC), or resistance training only (RT).
- Assessments included back squat and bench press strength, quadriceps and pectoralis muscle thickness, peak oxygen consumption (VO2peak), and maximum workload (Wmax).
Main Results:
- All groups showed meaningful gains in squat strength and quadriceps hypertrophy, with no significant differences between groups.
- Bench press strength gains were meaningful across all groups, though pectoralis hypertrophy was significantly greater in CTH, CTM, and RTC compared to RT.
- Cardiovascular improvements (VO2peak or Wmax) were observed only in the CTH and CTM groups, indicating that the barbell circuit did not elicit significant cardiovascular adaptations.
Conclusions:
- Concurrent training with moderate or high-intensity cycling, or even a barbell circuit for approximately one hour per week on non-resistance training days, can avoid the interference effect on maximal strength and muscle hypertrophy.
- Moderate and high-intensity cycling concurrent training effectively improved cardiovascular outcomes, whereas the barbell circuit did not.
- These findings provide evidence for optimizing concurrent training strategies to achieve combined strength and cardiovascular benefits without compromising resistance training adaptations.
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