Hypertrophy When Prioritising Two Modalities: Resistance Training & Running

Engaging in regular running cardio can be a beneficial form of exercise for cardiovascular health and endurance. However, running alone may not be the most effective approach when making significant muscle hypertrophy gains. While running can help maintain muscle mass and promote overall fitness, it typically does not provide the same stimulus for muscle growth as resistance training.

Muscle hypertrophy, or the increase in muscle size, is primarily stimulated by activities that involve progressive overload, such as weightlifting or resistance training. These activities create micro-tears in the muscle fibres, which, during the recovery process, lead to muscle growth and increased strength.

Including resistance training exercises in your fitness routine is essential to maximise muscle hypertrophy while incorporating running cardio. This will provide the necessary stimulus for muscle growth. Aim to perform resistance training exercises at least two to three times a week, targeting all major muscle groups with various exercises such as squats, deadlifts, bench presses, and rows.

Additionally, paying attention to your nutrition is crucial for muscle hypertrophy. Ensure you consume adequate protein to support muscle repair and growth and sufficient calories to meet your energy needs.

By combining resistance training exercises with regular running cardio and a well-balanced diet, you can maintain cardiovascular health while still gaining significant muscle hypertrophy. It is worth noting that individual responses to exercise can vary, so it is essential to listen to your body and adjust your routine as needed. Consulting with a fitness professional or personal trainer can also provide personalised guidance to help you achieve your goals.