The Aerobics Myth

[Toby from MO]

In this chapter Lou talks a lot about cardio/endurance training, i.e. running. He explains that in some scenarios endurance running and lifting for size/growth is self defeating. On page 85, middle of page, he says, “And if your goal is strength and size, do shorter and easier endurance workouts to maintain your capacity.”

My question is…how do I determine what is shorter easier? Over the past two years, while dropping some serious weight, I got the running bug. I typically average about a 6.5 - 7.0 minute mile. I was running as much as 8-10 miles daily. Over the past 6 months I have slowly trimmed this back to about 6-7 miles daily. Since starting lifting I have cut back to a 5K daily…21 minute pace.

Does this fit his description of shorter and easier or is this still to much? Should I consider less than a daily running schedule?


Thanks,
Toby

[Cynic]

How about distance running once a week, the other times you do intervals. You can do intervals on the street, or on a treadmill, on a rower or stepper. They're typically 30 mins total time and count as an anaerobic exercise.

[southwest-rider]

I think its hard to say what shorter/easier is for someone, I am still trying to figure it out with my cycling. That being said, experiment some, keep the routine you have for running and if you don't notice any increase in muscle size in say about a month, then trim back some. Also look at changing your running routine, I am going from easy spinning for 1.5hrs. 5xwk to intervals 2xwk at 30-45min. with a long ride on sundays. That seems to be working for me, I am still building my aerobic base with these workouts as well as seeing some gains in the weight room.
Remember that for as many studies and research thats out there, when it comes to it, individually, its still mostly trial and error.
Have fun, and whatever you do, do something that you enjoy.
Cheers

[tcoy777]

I have been using NROL during my 1/2 marathon training. I have made decent increases in muscle mass, but more in strength. I have not gained as many pounds of muscle but I can see a huge difference. Its also helped my gain some serious strength in my legs which has translated into running faster. So depending on your goals you can do both, just don't expect to get huge as fast if you just lifted weights. I plan on not running as much during Strength 1 and 2 as I will "rest" from running before I start training for the Chicago Marathon. I will still probably log close to 15 to 20 miles a week to just keep my base going. It just won't be my main focus like it has now.

Good luck.

[PowerManDL]

Really you have to pick a goal and run with it. The point about concurrent endurance and strength training is very valid for extremes.

Getting stronger while doing high volumes of running is relatively easy; but getting bigger, muscle wise, not so much.

It's counterproductive at the sporting level (more mass = more mass to carry through a race) and at the muscular level.

The only time this won't necessarily hold true is in someone that's a relative beginner and largely untrained. Once you're past this baseline adaptation, don't expect large gains.

Maximum muscle mass and maximum endurance ability are at two ends of the spectrum.

Endurance work in *moderate* volumes will likely assist hypertrophy responses if you're eating enough, but things like 1/2 and full marathon training, forget about it.

[tcoy777]

Originally Posted by PowerManDL

Really you have to pick a goal and run with it. The point about concurrent endurance and strength training is very valid for extremes.

Getting stronger while doing high volumes of running is relatively easy; but getting bigger, muscle wise, not so much.

It's counterproductive at the sporting level (more mass = more mass to carry through a race) and at the muscular level.

The only time this won't necessarily hold true is in someone that's a relative beginner and largely untrained. Once you're past this baseline adaptation, don't expect large gains.

Maximum muscle mass and maximum endurance ability are at two ends of the spectrum.

Endurance work in *moderate* volumes will likely assist hypertrophy responses if you're eating enough, but things like 1/2 and full marathon training, forget about it.

I agree with you that you can not get a ton of size gains while doing both. I think the best would be if your not training for a 1/2 or full then just keep your base going. During this time focus on weights. I think then you will see gains in muscle. During 1/2 and full training I think the goal of weights would be not to loose muscle mass but build more strength.

I could be wrong but this is how I am planning on training for the rest of the year. In June when I start training for Chicago I will still lift weights, just won't expect muscle gain. By then I should be in Fat Loss programs anyway.