Chief Endurance Officer Matt Mosman discusses the advantages of doing either endurance exercise or strength training first, and methods to maximize adaptations to both exercise modalities.
Good morning family of fast. Matt Mosman, the Chief Endurance Officer over at EndurElite.
Today, we're gonna answer one of life's great questions. And that is, beer before liquor or liquor before beer?
Now, on one end, you might never ever be sicker. On the other hand, you might be in the clear.
And I really started to test this hypothesis back at a frat party when I was presented with a Budweiser and a bottle of whiskey.
Okay, so we're not gonna answer that great question today. We're gonna actually answer the other great question of life.
And that is, should you do endurance exercise before or after you strength train?
Now, in the event, you don't have time to watch this whole video, here is what you need to know.
Now, I know that's not reasonable for some people, especially like OCR athletes that do both exercises modalities on certain days.
So let's just kind of get in more of the nuts and bolts of this video as far as which one you should do first.
Now, usually, the arguments that you're gonna hear are:
And, again, I'll go back to a point I made in the first part of this video.
If gaining strength and size is your main goal, you definitely want to weight train before you do your endurance exercise.
And here's why basically.
If you're doing cardio before you weight train
So on one hand, strength training signals more of an anabolic response. It makes you stronger, bigger, muscle fibers wanna grow and get stronger.
On the other hand, doing cardio beforehand sends a different signal that basically says, "We're gonna make these muscle fibers more fatigue resistant and smaller."
So the signaling really interferes with one another. So again, if strength and size is your main goal, you're gonna wanna do it before your endurance exercise.
And there are some cool studies behind this.
One, in particular, took a group of... basically 3 groups of 10 men, and these researchers split them up.
So again, take-home point here is, if you're wanna get stronger, you're gonna wanna do weight lifting before endurance exercise.
But if you're a hardcore endurance athlete who is more concerned about running great in your marathon, or a track race, or a mountain bike event, and that's your main goal, you're gonna wanna do the endurance exercise before the weight training.
Because again, you're just training for different adaptations. And whichever one is more important to you, honestly, is the one that you wanna do first.
So what's really the take-home point? I'm gonna repeat it again.
But both actually, at the end of the day, are very important. Each kind of gives you unique benefits that both play together really well in terms of making you a better endurance athlete, especially for like you, OCR types, that do like the TMX or the Spartan Stadium sprints.
That cardiovascular fitness and that raw power and strength all play together really, really, really good.
So in those cases, you definitely wanna incorporate both.
But again, the take-home point is, if you can separate the two exercises by six hours or more or if you can do them on different days, the adaptations of each exercise modality isn't gonna interfere with one another quite as much.
So that is all I have for today, my endurance friends. I hope that just itched that scratch that was burning your mind if you should do endurance exercise or strength training first. If you have a buddy that's also questioning this, please share this video with them. If you want other content on endurance training, nutrition, and supplementation, and everything in between, subscribe to the EndurElite YouTube channel or head on over to the EndurElite blog at www.endurelite.com. Get social with us on Instagram and our Facebook training and nutrition club page. And until next time my endurance friends, stay fueled, stay focused, and stay fast.