ty steady state, I’d bet that session rating of perceived exertion and perhaps the enjoy-ment of training would be better compared to a group who performed 18 HIIT sessions. In that design, a group should also be includ-ed which performed 18 steady state sessions. Two other aspects of concurrent training that I’d like to see investigated are training status and individualization. Specifically, much of the concurrent training literature is on novice to intermediate lifters; but how much cardio causes the interference effect in well-trained lifters? In terms of individualization, I sus-pect that high responders don’t see the inter-ference effect to the same degree. So, select-ing individuals with a high, moderate, and low number of satellite cells per myofiber and running them through individual magni-tudes of resistance training volume, but the same magnitude of aerobic exercise, would be a good start to see if high responders are more resistant to the interference effect.APPLICATION AND TAKEAWAYS1. This study showed that minimal resistance training, even in the presence of high amounts of aerobic exercise, can still cause modest strength and size gains.2. Conceptually, the idea of micro-training may have some merit. Specifically, if you consistently perform aerobic and resistance training back to back, then try performing some lower body lifting in a very short session at another time to avoid the back-to-back scenario.3. Overall, if you are performing cardio as a typical lifter, refer to Table 5 above as your cheat sheet for how to incorporate cardio and mostly erase the interference effect. The only caveat to Table 5 is that even though HIIT may be ideal from a mechanistic perspective, high amounts of it can be impractical, so including some steady state cardio may be more sustainable for some78
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