Strength and cardio training
Cardio training will seem like something of a trick for those who want to increase their maximum strength. Long-term aerobics classes stimulate the habituation of muscles, which is necessary to improve performance. This interaction is well described in the scientific literature. For example, in a study by the University of Alberta, Canada, 40 volunteers engaged in 12 weeks of either strength exercises only, cardio only, or a combination of the two. People who engaged only in strength exercises gained significantly more strength and muscle mass than those who engaged in combined training, even though they performed the same amount of strength exercises in combined training.

It is interesting to note that people after strength training increased the size of their muscle fibers three times more than those who did combined workouts. These muscle fibers respond more to cardio training, which allows them to develop the ability to receive oxygen. They can also respond to strength training, which allows them to grow and increase strength. But if a large number of cardio workouts are combined with strength training, then the muscle fibers will adapt and become stronger rather than stronger, which is what happened to the volunteers who were engaged in combined training.

Many powerlifters, fearing such mutual influence, avoid any cardio training. I don't think it's necessary. A sensible approach to cardio training will complement your strength training well. For example, one research group found that when the intensity of cardiovascular exercise was maintained at up to 70% of the heart rate, strength gains were reduced in the group with combined aerobics and strength exercises than in the one with only strength exercises. Perhaps more convincing is the fact that some of the most successful powerlifters and strong athletes combine cardio with their workouts without any apparent negative effect. Properly planned and performed cardio sessions will help speed up the recovery process from current strength training by accelerating blood flow. Also, non-traditional cardio techniques, such as non-intensive resistance exercises, can help strength training by increasing neuromuscular coordination in a familiar movement pattern.

In addition, energy work benefits health. It reduces fat traps on your body, stimulates brain health, reduces the formation of arterial platelets, increases insulin susceptibility and promotes longevity.

The options for how to incorporate cardio training into the Maximum Strength program depend on your body type. Here I provide the relevant instructions in chapters 6 to 9. In general, endomorphs — i.e., those disposed to rapidly increase fat — need to increase the amount of cardio exercises in order to achieve the highest efficiency and strength. If you are an endomorph, then I recommend that you do 3-4 cardio workouts per week throughout the program. Here, it may be necessary to include high-performance interval training, some low-intensity cardiovascular exercises (60-70% of maximum heart rhythms) and/or cycles of light resistance exercises on days when there is no strength training.

Mesomorphs are more fortunate because they can work with muscles relatively easily and they can control the amount of body fat with just a few (1-3) cardio workouts per week. In general, if these guys are interested in increasing maximum strength, then they can avoid high-performance interval training and perform only low-intensity cardiovascular exercises and cycles of light resistance exercises that improve blood flow and increase the ability to restore physical strength.

Ectomorphs are usually lean and struggle to build muscle mass, as their metabolism works especially fast. Such people practically do not need cardio training at all — 2 sessions per week is the maximum, and they should consist of low—intensity and light resistance exercises.

As you understand, I want you to avoid these 70-90% of the maximum heart rate by any means, because with such training, strength goals can be delayed! Below I describe three types of cardio workouts that I have included in the Maximum Strength program (according to your physique).
High-intensity interval training
Choose any type of cardio exercise for yourself: running, swimming, rowing, cycling, elliptical exercises, etc. Stretch for 5 minutes at low speed, and then increase the load to the maximum in 10-30 seconds. Depending on which type of exercise you choose, you can increase tension not only by increasing the pace, but also by increasing the resistance level. For example, if you are on a bike, then you can switch to a higher gear (on the street) or to a high resistance level (on the simulator). Once the high-intensity interval is over, gradually slow down the pace for 30-120 seconds to recover quickly. Complete 6-20 work/recovery periods, depending on the length of the intervals (the shorter they are, the more you have to do). After completing the planned number of intervals, relax and bring yourself back to your original state within 5 minutes. You will read more specific recommendations later.
Slow and steady cardio workouts
In the mode you choose, work for 20 to 25 minutes with a calm, even intensity level (60-70% maximum heart rate, or HR). If you do not have a sensor that counts the number of heart rhythms, then you can use a conversational test to determine the appropriate level of intensity. You should be able to speak complete sentences without losing your breath, but you should not be able to speak several sentences at once. In other words, you should be able to shout out loud slow and steady cardio workouts.
Low-intensity resistance exercises
Do 8 to 12 exercises (see examples below) with a slight weight of about 30% of your intended maximum for these exercises. Do 15-20 repetitions so that the intervals between them are as small as possible. Add some weight every week. Here is a basic set of exercises that you can use:

  • Deadlift with dumbbells or other hip exercises.
  • Lunge with a twist or other exercises for each leg.
  • Push-ups or other horizontal bench press exercises.
  • Triceps cable press or other elbow movement exercise.
  • Rotation with dumbbells or other exercises to rotate the shoulder joint.
How to combine aerobics and strength training?
The first option is a complete separation
This means that you do aerobics and strength training on different days. Let's say Monday and Thursday are "rocking". And Tuesday and Friday are aerobics. Those who have enough free time can afford this option. You don't put everything in "one pile", but spread different loads on different days. And you can train more often.

  • Positive:
  • Suitable for beginners
  • More frequent workouts
  • Separate load
  • Cons:
  • A big waste of time
The second option is a partial separation
When you first go to strength training, and then immediately after it you perform aerobic exercise. This option is suitable for those who have much less free time. It is advised to use it only if you cannot do everything separately (there is not enough time). In addition, with this option, you will not be able to train often. Since it will take a long time to recover from such training.

  • Positive:
  • Saving time
  • Minuses:
  • Very long and hard training sessions
  • Not suitable for beginners
  • Rare workouts
The third option is without separation
This is the so-called power aerobics. That is, a load that is something in between aerobics and strength training. A good example of this is the circular training system. Let's say a set of training sessions using the circular method.

In other words, you train with dumbbells, barbells and on simulators, but you do it in a very intense manner. Which increases your heart rate and turns (thus) a power load into an aerobic one. And the weights you use keep your muscles from burning out. This way you get two in one, and there is no need to separate the loads.

  • Positive:
  • Saving time and effort
  • You can train often
  • Minuses:
  • Not suitable for beginners
  • Very hard training
Strength and cardio training on a diet
The results of a 2014 meta-analysis by a group of scientists: Eric Helms (Helms ER), Peter Fitscher (Fitschen PJ), Alan Aragon (Aragon AA), John Cronin (Cronin J) and Brad Schoenfeld (Schoenfeld BJ). One meta-analysis concerns nutrition, the second training.

Briefly about the dietary recommendations from the first meta-analysis

  • Protein 2.3-3.1 g/kg LBM
  • Fats are 15-30% of the calorie deficit
  • Carbohydrates according to dietary preferences/plan or type of diet
  • Weekly fat loss (% of body weight) 0.5-1%
To achieve the effect of maximum preservation of muscle mass on a diet, it is recommended to follow a number of rules.

  • Strength training and its anabolic effect can help minimize the loss of muscle mass during the preparation period for competitions.
  • It is more correct to build a training cycle according to the principles of block and wave periodization.
  • It is recommended to train each muscle group at least 2 times a week or more often. If each muscle group trains more than 2 times a week, it is recommended to distribute the training volume in such a way as to avoid excessive load within one workout (in general, if we train more often, it is better to reduce the volume and distribute it more evenly on all days of the training week).
Below is the data on the recommended frequency of training for each muscle group according to Wernbom at al., but I want to clarify that Wernbom did not study the issue in the light of calorie deficiency, he looked at protocols for hypertrophy in a normal diet (well, at least this is not discussed separately, but in fact it is logical and presumed), and yes, these data are collected on athletes of different levels of fitness (from beginners to professional athletes; more than 60 studies), depending on the type of training, intensity, level of fitness. Some of this data, among other things, formed the basis for the conclusions of the Helms team.

  • The number of repetitions can vary from low to high (3-15), but should generally be in the range of 6 to 12 repetitions with a weight of 70-80% of 1 PPM (single-repeat maximum).
  • In one workout, each muscle group should have a total of about 40-70 repetitions, although experienced athletes can use a higher volume.
  • Rest intervals should be standard 1-3 minutes, although the rest period may be longer.
  • The pace of the exercise should be selected in such a way that maximum control is maintained throughout the training movement and the technique is maximally observed: at the same time, the concentric phase (lifting gravity, muscle contraction) should account for about 1-2 seconds, the eccentric (lowering) for about 2-3 seconds.
  • Recommendations for failure training: it is necessary to limit training "to failure" when performing multi-joint exercises, but you can use this approach for highly repetitive, single-joint exercises.
  • The basis of the training should be multi-articular exercises, and also include as a "back room", isolating single-articular ones, to load those muscles to which the athlete shows increased attention. Moreover, multi-articular exercises are recommended to be performed before single-articular ones. And it is advisable to train large muscle groups at the beginning, moving on to small ones. But at the same time, you should be guided by the goals of the athlete and in the case of lagging muscle groups, it may make sense to start training with working out the lagging muscles (the logic here is simple, if you start working out these muscles after performing a number of exercises, then there may not be enough strength left for the lagging ones and their study will be ineffective, which can eventually lead to to an even greater decrease in their diet).
  • The full amplitude of the training movement is recommended in an ideal technique (or close to it).
  • Cardio exercises can be used to optimize the fat burning process. But it must be taken into account that an increase in the frequency and duration of cardio exercises negatively affects the results of strength training. Thus, it is recommended not to overdo cardio training, it is necessary to maintain the frequency and duration of cardio training at the minimum necessary (for fat burning) level. Based on the research results, it is considered optimal to perform cardio on exercise bikes or cardio exercises involving the whole body (and not just the top or bottom; for example, fullbody with light weights / kettlebells).
High-intensity cardio is not bad if it is present, but here you need to look at individual characteristics in recovery, i.e. you need to take into account that this type of cardio requires more time to recover. Fasting cardio does not seem to have any advantages over post-meal workouts and it seems like they can even have a negative effect, but there is no unambiguous data on this (so fasting cardio, although it is associated with nitrogen losses, in equivalent it is about 14 grams of amino acids per 60 minutes of cardio, but there is no data on, whether this is a decrease in MM, and ultimately whether this loss will not be compensated by taking protein in food after training).
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