Strength and cardio
Discussion
Morning all,
Been lifting weights and running for quite a few years now, with running generally being my main strength so to speak. About 18 months ago I decided to get seriously into weightlifting and 5 months ago started a proper powerlifting routine. I've put over three stone on in that time, mostly healthy weight haha. I largely stopped running, just doing one 5km per week just to keep a decent base level of cardio. About six weeks ago totally stopped running but started cycling to work, 24 miles per day, 3 days per week. I think I might have noticed a drop off in my strength gains, and for the first time I failed on a heavy deadlift yesterday, that I felt pretty strong going into (it was a <2% increase on my previous PR).
What do people do in terms of maintaining and/or increasing cardio and strength at the same time? I'm eating plenty and not losing any weight. I weight train 4 times per week so inevitably there's some cross over with cycling days but I try to minimise and where I do both I try to do pressing days i.e. upper body. I also make sure to have rest days.
Loads of stuff on the internet of course but would be nice to have some real experience?
Cheers folks.
Been lifting weights and running for quite a few years now, with running generally being my main strength so to speak. About 18 months ago I decided to get seriously into weightlifting and 5 months ago started a proper powerlifting routine. I've put over three stone on in that time, mostly healthy weight haha. I largely stopped running, just doing one 5km per week just to keep a decent base level of cardio. About six weeks ago totally stopped running but started cycling to work, 24 miles per day, 3 days per week. I think I might have noticed a drop off in my strength gains, and for the first time I failed on a heavy deadlift yesterday, that I felt pretty strong going into (it was a <2% increase on my previous PR).
What do people do in terms of maintaining and/or increasing cardio and strength at the same time? I'm eating plenty and not losing any weight. I weight train 4 times per week so inevitably there's some cross over with cycling days but I try to minimise and where I do both I try to do pressing days i.e. upper body. I also make sure to have rest days.
Loads of stuff on the internet of course but would be nice to have some real experience?
Cheers folks.
You need to ask yourself what you are willing to do to keep progressing on your lifts?
I am already a very decent size, so my training balances moderate weights and cardio. My definition of moderate weights is 100kg bench and rows
by 20 reps supersetted as an example.
I do not progress my lifts because I am unwilling to put on more size and I don't want to burden my body more when running.
I am already a very decent size, so my training balances moderate weights and cardio. My definition of moderate weights is 100kg bench and rows
by 20 reps supersetted as an example.
I do not progress my lifts because I am unwilling to put on more size and I don't want to burden my body more when running.
You should be able to progress strength in both, I bike around 300km a week, swim around 12km a week plus lots of heavy lifting, I'm still getting pbs in the gym and KOMs on strava, of course everyone is different but eating mostly clean and high in protein plus getting in decent sleep/recovery is key also.
I would start cycling / periodising your training if you're not doing it already - if your serious weightlifting has been going on for 5 months with the same routine, hitting a new 1RM each time, then at some point your body is going to cease adapting.
Normally that means that for 2 weeks you back off to say 80% of your 1RM / upping the reps lowering the weight, doing some matrix reps (half way up, half way down etc.) - you get the idea, mix it up.
No one hits a 1RM every week after a year or two of proper training.
Normally that means that for 2 weeks you back off to say 80% of your 1RM / upping the reps lowering the weight, doing some matrix reps (half way up, half way down etc.) - you get the idea, mix it up.
No one hits a 1RM every week after a year or two of proper training.
GilletteFan said:
You need to ask yourself what you are willing to do to keep progressing on your lifts?
I am already a very decent size, so my training balances moderate weights and cardio. My definition of moderate weights is 100kg bench and rows
by 20 reps supersetted as an example.
I do not progress my lifts because I am unwilling to put on more size and I don't want to burden my body more when running.
I think I see what you're saying but at this point I'm not really willing to put on more weight. I know my current bodyweight is able to do more, even if that's not to an elite level (which isn't what I'm looking to do anyway). Also, I've spent a fortune on new clothes over the past year.I am already a very decent size, so my training balances moderate weights and cardio. My definition of moderate weights is 100kg bench and rows
by 20 reps supersetted as an example.
I do not progress my lifts because I am unwilling to put on more size and I don't want to burden my body more when running.
mcelliott said:
You should be able to progress strength in both, I bike around 300km a week, swim around 12km a week plus lots of heavy lifting, I'm still getting pbs in the gym and KOMs on strava, of course everyone is different but eating mostly clean and high in protein plus getting in decent sleep/recovery is key also.
That's good going! My sleep is poor at the moment I think so that probably won't help. I've reduced caffeine intake to try and help with this. Hammersia said:
I would start cycling / periodising your training if you're not doing it already - if your serious weightlifting has been going on for 5 months with the same routine, hitting a new 1RM each time, then at some point your body is going to cease adapting.
Normally that means that for 2 weeks you back off to say 80% of your 1RM / upping the reps lowering the weight, doing some matrix reps (half way up, half way down etc.) - you get the idea, mix it up.
No one hits a 1RM every week after a year or two of proper training.
Cheers. It's not the same routine every week, there are heavier and lighter weeks. And I also have a "week off" every now and again i.e. not doing squats/deadlifts/pressing but doing more accessory exercises using machines, that tends leave me feeling stronger on my week back. It's the Laurence Shahlaei training program I'm doing which has been really good so far. Normally that means that for 2 weeks you back off to say 80% of your 1RM / upping the reps lowering the weight, doing some matrix reps (half way up, half way down etc.) - you get the idea, mix it up.
No one hits a 1RM every week after a year or two of proper training.
I guess what I'll have to do is just accept that if I'm not putting more weight on, my progress will slow down. I'm really enjoying this cycling malarky though so I just don't it to hinder me elsewhere.
You’ll adapt to the stimulus over time as your work capacity improves, keep doing what you’re doing and you’ll be fine. Failing a max effort deadlift now and then is expected, don’t stress.
How big you get, is dictated by how much you eat.
I do a s
t ton of lifting and cardio, initially there might be a drop off in strength, but that comes back as you adapt.
How big you get, is dictated by how much you eat.
I do a s
t ton of lifting and cardio, initially there might be a drop off in strength, but that comes back as you adapt.didelydoo said:
You’ll adapt to the stimulus over time as your work capacity improves, keep doing what you’re doing and you’ll be fine. Failing a max effort deadlift now and then is expected, don’t stress.
How big you get, is dictated by how much you eat.
I do a st ton of lifting and cardio, initially there might be a drop off in strength, but that comes back as you adapt.
That's encouraging. My ego is slowly recovering How big you get, is dictated by how much you eat.
I do a s
t ton of lifting and cardio, initially there might be a drop off in strength, but that comes back as you adapt.
horsemeatscandal said:
Morning all...[
I think if you're under 35/40 you should be fine and provided you are recovering properly will progress. If you're older than that my advice would be to prioritise one kind of training over the other. As we age not only our rate of recovery drops but the ease at which overtraining can occur increases. Personally I'd pick the one I enjoy most, put all my effort into that. If that means weights, then it's easy enough to maintain cardiorespiratory fitness with a couple of shortish runs/bikes rides a week.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff