Concurrent Training for the Bodybuilder

The hallmark of the bodybuilding phenotype is extreme muscularity coupled together with an equally extreme absence of body fat. We institute resistance training to maximize the first goal, while inclusion of cardiovascular exercise is instituted to accomplish the latter. The combination of these training types (resistance and endurance) is known as concurrent training. Adding endurance exercise to resistance training in order to enhance fat loss is strongly supported. One study compared 10 weeks of 3 days per week strength training only, jogging 25-40 minutes at moderate to high intensity (65-85 % heart rate max) or a combination of the two on resting metabolic rate, body fat lost and strength. While resting metabolism increased equally in the strength only and strength + endurance group, it actually declined in the endurance group, most likely due to a loss of muscle mass. Bottom line however was the finding that fat loss was greater in the group that did both (12.2 to 8.7 %) compared to strength only (15.4 % to 14 %). Unfortunately however, strength gains in maximal bench press and squat were greater when strength training alone (24 and 23%, respectively) compared with the combination group (19 and 12%, respectively). Similarly, Glowacki and colleagues found that fat loss was greatest when combining treadmill running 2-3 times per week with weight training, but that jump power and leg extension strength were lower than when strength training alone. Finally, and most importantly, muscle fiber growth has also been blunted when adding endurance exercise to resistance training .