Brady Holmer

Maybe do just bench press one day and leg extension one day.

And, you know, every day do something.

It seems maybe that's not the most efficient, but some people, if that fits into your schedule, it seems to produce kind of a similar level of strength and gains to exercise.

three or four like longer duration sessions.

So that could be another time efficient way.

And you could also do cardio or cardio and strength training or high intensity interval training on the same day.

So, you know, again, you might be even more warmed up if you do a 60 minute zone two session and then go to the gym and get your strength training in or do your Norwegian four by four and do some strength training afterwards.

I think depending on your goal might determine the order of those.

So if you really are focused on aerobic training and then strength training a second, so someone like me, I'm going to do my long run and then I'm going to do strength training versus the other way around because that strength training is going to get in the way of the quality of my run if I do it beforehand.

Whereas somebody who's strength focused might want to do strength training and then end with cardio because their goal is strength, not the endurance exercise session.

So I think that should probably determine your order.

But doing those on the same day could be time efficient.

As for the whole like interference effect, people sometimes get worried about like, oh, is doing aerobic exercise on the strength training going to compromise my gains due to the molecular interference of the different signals that govern like endurance adaptations and strength.

That whole thing has been kind of dismissed.

There's not any really such thing.

It only occurs if you're obviously compromising the quality of your sessions by doing them both on the same day.

But yeah.

And combining cardio and strength, this can definitely be compatible in a way that it'd be time efficient with your exercise.

Yeah, two times per week, 30 minutes at a time seems to be compatible with maintaining or even building strength.

He cited multiple studies and even recently they have published a couple showing that just engaging in resistance training two times per week, 30 minutes, that seems to be probably the bare minimum if you want to maintain or increase your muscle strength.