Warm-Up Type & the Interference Effect: Jogging VS Cycling Before Weight Training

Aloha my friends!

You may have heard about something called the Interference Effect, which is a phenomenon where doing cardio prior to weight training decreases your power, explosivity, and strength, and lessens the hypertrophy stimulus you get from that weight training. (It was actually the topic of my very first Fitness-Tip Friday tip!)

It’s also one reason why I recommended myofascial release as a great alternative warm-up option in another previous FTF tip.

However, many people are still going to want or even need to do at least some cardio to warm themselves up prior to training. That’s where today’s tip comes in!

If you’re going to do some cardio before resistance training, CYCLE instead of jogging / running!!

The reason being that cardio involving ECCENTRIC loading creates a far worse interference effect than cardio involving CONCENTRIC loading…

… and jogging or running involve a significant amount of eccentric loading (every time your foot lands), while cycling is exclusively concentric.

Application: If you do any cardio before weight training, CYCLE instead of running or jogging to minimize any interference effect!

Relevant Previous FTF Tips (for All-Access Members):

1) Week 24  | Myofascial Release – Benefits & Use-Cases (Including as the BEST Pre-Workout Warm-Up Routine!)

2) Week 1  | Never Do More Than 5 Min of Cardio Right Before You Lift Weights!

Relevant Research Article(s):

1) Effects of concurrent training on maximal and explosive strength in trained individuals: Insights from the load-velocity relationship

2) Differences in leg muscle activity during running and cycling in humans

Relevant Dr. Gains YouTube Video(s):

1) 6 Reasons Why WEIGHT Training is BETTER Than CARDIO For Long-Term Weight / Fat Loss (25+ Studies)