Dr. Lauren Colenso-Semple

deadlifts for example you do have more opportunities to lift the weight in such a way that you just tweak something and sometimes if people are doing those lower rep heavier sets they're more likely to kind of take that moment reset lock in and then perform the next rep and it's a

bit easier to rush the set and not kind of force yourself to reset and focus on those form cues when you're using a load that doesn't require you to do so.

No matter what, we need to make sure that we're appropriately warmed up and that we're using proper technique.

So if you try to go do a one rep max or a set of three and you're not properly warmed up, I'm concerned.

Sure.

But assuming all else is equal, then depending on the exercise, we also have to think of overall systemic fatigue, even muscle.

fatigue on the cardiovascular system if you're doing 30 squats.

You might be out of breath before your legs give out, and that can introduce another mental challenge to the set.

So the concept of kind of the interference effect or issues with concurrent training come from the idea that you have both endurance training goals and resistance training goals.

And that if you perform those too close together, that the endurance training might blunt some of that hypertrophic adaptation.

We see that could be true if you're doing very high volume work and you're stacking it very close together.

So assuming your hypertrophy or strength is the goal, then we would want to perform that first.

And if possible, separate them by at least several hours.

But we really don't run into true interference effect type results unless we're doing tons of training and you're doing your sprints before you do your leg workout.

I would avoid that.

I think we also need to think about whether we have endurance training goals or we're just trying to be fit for health.

Lifting weights is so important because we don't have a lifestyle, fun, equivalent activity.

But I don't think we all need to be going for a jog or spending an hour on the elliptical if we prefer playing tennis or going for bike rides with friends or going for hikes or something that is fun.

physically active and enjoyable, and that we will be more likely to do consistently.

So there is an element of that that can be really freeing for people because they think, oh, well, then I don't need to worry about adding these structured cardio sessions in my week.