The Interference Effect: Debunking the Myth of Cardio Hindering Muscle Building

There is a common belief among some fitness enthusiasts that cardio exercises hinder muscle building. This so-called “interference effect” has been widely discussed in the fitness community, but scientific evidence suggests otherwise.

A recent study published in the Journal of Applied Physiology found that incorporating cardio into your workout routine can actually enhance muscle growth. The study showed that participants who combined 45 minutes of cycling with resistance training experienced a 14% increase in leg-muscle volume. In comparison, those who solely focused on strength training saw only a 9% gain.

The Benefits of Cardio and Strength Training

So, how can you optimize your workout routine to maximize muscle growth? The key is to incorporate both cardio and strength training exercises.

Experts recommend performing cardio exercises three to four times a week, either a few hours before a strength training session or on a separate day. Aim for at least 30 minutes of moderate- to high-intensity cardio activities such as running on a track, using a treadmill, rowing, or cycling on an exercise bike.

The Additive Effect of Cardio and Strength Training

According to Dr. Matt Harber, an associate professor of kinesiology at Taylor University, aerobic exercise activates growth pathways in the muscles similar to resistance exercise. By combining both types of exercise, separated by a few hours, you can potentially achieve an additive effect on muscle growth.

So, rather than fearing the interference effect, embrace the benefits of incorporating cardio into your workout routine. Not only will it help you improve cardiovascular fitness, but it can also enhance your muscle-building potential. Remember to consult with a fitness professional to tailor a workout plan that suits your individual needs and goals.