How To Build Muscle While Running? — Transcript

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1. 0:00have you not seen the body of a marathon
2. 0:02runner skinny hardly any muscle in
3. 0:05comparison look at the physiques of
4. 0:07those who lift weights and so if your
5. 0:09goal is to build muscle and you run well
6. 0:11say goodbye to all your gains only that
7. 0:15is a myth
8. 0:18[Music]
9. 0:21coach Greg running and lifting weights
10. 0:23blasphemy
11. 0:25when the right mind would do it if you
12. 0:27want to build an impressive physique and
13. 0:29you're running well you can't do it
14. 0:31after all have you not seen the body of
15. 0:34a marathon runner Skitty hardly any
16. 0:36muscle in comparison look at the
17. 0:39physiques of those who lift weights and
18. 0:41so if your goal is to build muscle and
19. 0:43you run well say goodbye to all your
20. 0:45gains only that is a myth and in today's
21. 0:49video I'm going to be responding to Alan
22. 0:51thrall who made a video saying running
23. 0:53and lifting weights you can do both but
24. 0:56being a channel that calls out the BS
25. 0:58I'm going to be honest I'm going to
26. 1:00explain exactly under what circumstance
27. 1:02you can do both and not build muscle and
28. 1:04also under what circumstances you can't
29. 1:07and so in today's video you're going to
30. 1:09learn what kind of running you can do
31. 1:10how long can you do it how hard can you
32. 1:13do it what circumstances will you lose
33. 1:15muscle and what circumstances will you
34. 1:17in fact gain muscle you can lift weights
35. 1:20every day for the rest of your life and
36. 1:22never look like this not even close well
37. 1:25the same goes for runners you could run
38. 1:27every day and still never look like this
39. 1:29guy exactly it really boils down to your
40. 1:31genetics if you have a lot of fast
41. 1:33switch fibers and you run all the time
42. 1:35you're still not going to look like a
43. 1:37marathon runner and to the opposite
44. 1:38extent if you have mostly slow twitch
45. 1:40fibers and all you do is lift weights
46. 1:42well you're never going to make it to
47. 1:44the Olympia stage now are you and so
48. 1:46speaking from experience I did Triathlon
49. 1:49training for 13 years started competed
50. 1:52my first competition the age of 13 did
51. 1:54it all the way out every single year
52. 1:55until I was 26. I combined swimming
53. 1:58cycling and running while lifting
54. 2:00weights all at the same time and during
55. 2:03this process I made gains both in size
56. 2:06and strength every single year not only
57. 2:09that I won national titles in both
58. 2:11bodybuilding and powerlifting while also
59. 2:14setting National records and competing
60. 2:17in triathlons all at the same time I
61. 2:19wasn't quite as good as a triathlons was
62. 2:21able to get third place at the
63. 2:23provincial level in comparison was
64. 2:25winning national titles in the other two
65. 2:26but you can see clearly you can improve
66. 2:30at both at the same time if you really
67. 2:33want to and I'm not saying this to brag
68. 2:35I'm saying it because obviously if I
69. 2:37could do it then you can do it and so
70. 2:40don't think that if you start lifting
71. 2:42weights and doing cardio that you won't
72. 2:44be able to build any muscle that if you
73. 2:45start joggling it's going to tear away
74. 2:47at all the muscle on your body it's
75. 2:50going to make it harder to build muscle
76. 2:51of course but I'm not going to lie to
77. 2:54you it's going to slow down the rate of
78. 2:57muscle building you will not build as
79. 2:58much muscle as quickly if you're doing a
80. 3:01ton of cardio rubbing every single
81. 3:03day as if you were not lifters also have
82. 3:06this silly belief that running is just
83. 3:08too stressful on the joints and so
84. 3:10here's the thing a lot of people say
85. 3:11well running it's hard on your joints
86. 3:12well soul is power lifting so is lifting
87. 3:15weights you don't think doing set after
88. 3:17set of squats and deadlifts and lifted
89. 3:20heavier than last time is going to
90. 3:22damage your joints of course it will and
91. 3:24to the same extent a soul is running
92. 3:26both can be hard on the joints if you
93. 3:29overdo it clearly if you're running a
94. 3:31hundred miles it's going to be
95. 3:32excessively difficult to build muscle
96. 3:34but to the same extent what if you're
97. 3:36training five hours a day in the gym
98. 3:37every single day you're going to over
99. 3:40train stop demonizing exercise and stop
100. 3:43making up absolute claims about the
101. 3:45harms of activity that's all this really
102. 3:47is exactly and so no matter what you do
103. 3:49it's physical activity whether it's
104. 3:51running swimming cycling elliptical
105. 3:53skiing going to the gym squatting bench
106. 3:56pressing it's all movement and the more
107. 3:59movement you do the more demands it
108. 4:01places on the body and so if all you do
109. 4:03is lift weights and you suddenly start
110. 4:04running 10 miles a day then of course
111. 4:07you're going to lose muscle it's too
112. 4:09much activity movement you can't recover
113. 4:12and repair by suddenly doing so much
114. 4:14when you first start jogging you have to
115. 4:16go easy ease into it Progressive
116. 4:20overload and so long as you do it slow
117. 4:22enough and it doesn't make you sore you
118. 4:24can of course do this cardio lift the
119. 4:26weights and recover and repair now you
120. 4:28certainly don't have to run you can swim
121. 4:30ride a bike row or do some other form of
122. 4:33lower intensity cardio but if you want
123. 4:35to run and continue lifting weights do
124. 4:38it now if you're an advanced trainer and
125. 4:39you have a ton of muscle and you
126. 4:41suddenly start running it most certainly
127. 4:43is going to diminish your ability to bad
128. 4:45muscle probably going to lose some but
129. 4:48if you're a complete newbie first time
130. 4:50in the gym and you start running you
131. 4:52will most likely add muscle because
132. 4:54remember this any form of activity
133. 4:57movement is going to Signal the body to
134. 5:00repair and recover and so if you're a
135. 5:02couch fitted and you go outside and
136. 5:03start jogging walking going up and down
137. 5:06Hills the legs are thinking what are you
138. 5:08doing well if you're going to keep
139. 5:10running we better build and get bigger
140. 5:12and stronger in order to allow you to do
141. 5:14that again now of all forms of cardio
142. 5:16running is perhaps the most detrimental
143. 5:19in terms of your ability to add muscle
144. 5:20why because there is a large eccentric
145. 5:24load on the muscle with every step you
146. 5:26take you're quite literally leaping into
147. 5:28the air and landing on one leg if you're
148. 5:31200 pounds you jump in the air land
149. 5:33perhaps there's four or 500 pounds
150. 5:35Landing every single time that is a lot
151. 5:37of wear and tear in the body and so the
152. 5:40eccentric load being so great is going
153. 5:42to cause the body to get sore in
154. 5:44comparison other forms of cardio have
155. 5:46less us eccentric load for example when
156. 5:49I ride a bike I'm not pounding my knees
157. 5:51it's a smooth circular motion which I
158. 5:54can handle and allows me to do this
159. 5:56without getting terribly sore I can go
160. 5:58and raise a bike for over an hour not
161. 6:00really get that sore and so if you want
162. 6:02to do both running and lifting weights
163. 6:04you most certainly can but if you want
164. 6:06to maximize muscle hypertrophy build the
165. 6:08most amount of muscle that you possibly
166. 6:10can it would be more advisable to choose
167. 6:12a form of cardio with less
168. 6:14weight-bearing less strain on the body
169. 6:17and so for me I choose cycling it allows
170. 6:20me to go for longer periods of cardio
171. 6:22without hurting me in the gym been doing
172. 6:24this for years literally been racing
173. 6:26bikes again for four years Doing Hard
174. 6:29cardio and do I look like a marathon
175. 6:32runner and of course yes I'm on HRT 140
176. 6:35milligrams a week but I certainly don't
177. 6:37think that if someone should start
178. 6:38cycling and doing weights at the same
179. 6:40time that their muscles are simply going
180. 6:42to melt away I've seen cyclists who are
181. 6:44100 natural with my much larger quads
182. 6:47than code grade and larger than even
183. 6:49many professional bodybuilders the
184. 6:51interference effect is a reduction in
185. 6:53the rate of your strength and
186. 6:54hypertrophy gains when adding endurance
187. 6:56training to a resistance program is this
188. 6:58something you should be afraid of and so
189. 7:00he brings up the interference effect and
190. 7:01I 100 agree and so the further you've
191. 7:04gone in your training the more muscle
192. 7:05you have the greater this effect is
193. 7:07going to be however to the opposite
194. 7:09extent if you're a complete newbie the
195. 7:11interference effect that's not really
196. 7:13going to hinder your gains remember
197. 7:14doing cardio that is a stimulus to build
198. 7:17muscle and so if you start running
199. 7:19biking and so on and lifting weights at
200. 7:22the same time you're going to get the
201. 7:24benefits of both Federal activity
202. 7:26guidelines recommend that adults do at
203. 7:28least 150 minutes of aerobic exercise
204. 7:31per week plus muscle strengthening
205. 7:34exercises two or more days per week and
206. 7:37as far as longevity and health is
207. 7:38concerned if you want the biggest bang
208. 7:40for your buck the lowest risks were
209. 7:42associated with those that do both and
210. 7:45so if you want to be the most healthy
211. 7:46live the longest have the fewest amount
212. 7:49of diseases you should be doing both
213. 7:50cardio and lifting weights there is no
214. 7:54significant interference effect for
215. 7:55untrained subjects nor is there any
216. 7:58interference effect when trained
217. 7:59subjects split their endurance and
218. 8:01resistance training into separate
219. 8:03sessions and so the key thing to
220. 8:04remember is what you need to do to
221. 8:06optimize both is to split them apart if
222. 8:09you go and do a five mile run and then
223. 8:11lift weights right after or lift weights
224. 8:14and then go for a five mile run it's too
225. 8:16much it's over training and so the
226. 8:18advice is to split out your workouts and
227. 8:21so what do I do well for example today
228. 8:23I'm racing bike 43 kilometers yesterday
229. 8:26what did I do full body workout and so
230. 8:29if you separate that hard cardio session
231. 8:31from the weights that you're doing you
232. 8:33can benefit more so from both and trust
233. 8:36me if you see what I look like after
234. 8:38racing 43 kilometers if I went to the
235. 8:40gym and tried to work out after it ain't
236. 8:42happening would have no energy it would
237. 8:44obviously be a detriment to my ability
238. 8:46you build muscle I doubt that many of
239. 8:48you are doing 10 squats running a half
240. 8:49mile then immediately doing another 10
241. 8:51squats so this is probably nothing to
242. 8:53worry about exactly the interference
243. 8:55effect can be minimized now if you go
244. 8:57into aerobic training a couple times per
245. 8:59week for 30 minutes or less it's
246. 9:01probably not going to have a big effect
247. 9:02on your strength and so the key really
248. 9:04is don't overdo it ease into it if
249. 9:07you're just lifting weights right now
250. 9:08not doing any cardio don't start out by
251. 9:10running 30 minutes every single day it's
252. 9:13too much it most certainly is going to
253. 9:15hurt your gains but if you start out
254. 9:16with a fast walk perhaps jog a little
255. 9:18bit and you do it sparingly away from
256. 9:20your weightlifting workout it's not
257. 9:22going to diminish your gains but don't
258. 9:24get carried away don't start thinking
259. 9:26that you can train through a marathon
260. 9:28like Nick bear and have all that muscle
261. 9:30while doing 10 to 30 hours of cardio a
262. 9:33week eventually you're over train and
263. 9:36you will in fact lose muscle if you're
264. 9:38out there and you're trying to train for
265. 9:39a marathon while also trying to get
266. 9:41bigger and stronger you will improve
267. 9:43cardiovascular fitness and you will
268. 9:44improve strength and muscle growth but
269. 9:46that strength and muscle growth will be
270. 9:47attenuated and so if you had a set of
271. 9:49twins then all one did was lift weights
272. 9:51and the other one lifted weights and did
273. 9:53a little bit of cardio they're gonna
274. 9:54have about the same amount of muscle but
275. 9:56if one lift weights and the other trains
276. 9:58for marathons going crazy doing 20 mile
277. 10:01runs then absolutely the guy doing all
278. 10:04that running is going to have smaller
279. 10:06gains but if you want to have the best
280. 10:08of both worlds you can not quite as much
281. 10:12as either or you're not going to look
282. 10:13like Phil Heath or Chris bumpstead but
283. 10:15you're also not going to look like a guy
284. 10:17who can run a marathon in close to two
285. 10:19hours and so if you do both you can get
286. 10:21approximately 80 percent of the gains of
287. 10:23Either Ore and to me that is great is it
288. 10:26not worth it to sacrifice a couple extra
289. 10:28pounds to live on this Earth longer to
290. 10:30have better cardiovascular endurance to
291. 10:32feel better about yourself like adding
292. 10:34anything new start small light and slow
293. 10:37do something at or below which you can
294. 10:40tolerate and very slowly add intensity
295. 10:43or volume and so in my own personal
296. 10:44experience when I started bike riding I
297. 10:47only rode 15 minutes at a slow pace and
298. 10:49what I noticed is my legs were sore and
299. 10:51what I did was gradually over time when
300. 10:53I got used to it I added in a little bit
301. 10:55more time I never went harder I just
302. 10:57went longer pretty soon I was doing 30
303. 11:00and 45 minute rides with the same
304. 11:02intensity as used for 15 minutes I was
305. 11:04becoming more fit becoming a better
306. 11:06butter burner and once you get used to
307. 11:09that and you can ride for an extended
308. 11:10period of time and you're not sore then
309. 11:12at that time well go harder see how much
310. 11:15further you can go and not all at once
311. 11:17just a little bit harder it doesn't take
312. 11:20much for your body to adapt if you give
313. 11:22it a little bit more incentive to grow
314. 11:24to become more fit it's going to when I
315. 11:26started running I was very active and I
316. 11:28spent a lot of time on my feet every day
317. 11:31I averaged 20 000 steps per day now
318. 11:33consider this he added in one and a half
319. 11:35miles of running a day but all he did
320. 11:37was convert some of those steps he was
321. 11:38doing into running steps the guy was
322. 11:40doing 20 000 steps a day that is a lot
323. 11:43but if you're a sedentary individual
324. 11:44perhaps only doing three to 5000 steps a
325. 11:47day don't start by jogging a mile and a
326. 11:49half that's way too much way too hard
327. 11:51perhaps just start by walking more just
328. 11:54go for a walk brisk walk down the road
329. 11:56all you need to do is be more active and
330. 11:59your body will get used to them
331. 12:00eventually you can then add in some
332. 12:02jogging and if you're really truly
333. 12:04scared about losing your muscle perhaps
334. 12:06you're a competitive bodybuilder and you
335. 12:08just can't take that risk everyone else
336. 12:10you should be able to try if you are
337. 12:12that worried well try cycling the
338. 12:14elliptical stepper incline walk take
339. 12:17away the running the pounding that
340. 12:18eccentric load and there is no reason
341. 12:20you can't perform cardio look at the
342. 12:23most built Jack guys in the world almost
343. 12:26all of them are doing hours and hours of
344. 12:29cardio week they're doing it to burn fat
345. 12:32to get shredded for the Olympia but they
346. 12:34choose to do cardio because they know
347. 12:35it's not going to tear down all their
348. 12:36muscles and so not only is it not bad to
349. 12:38do cardio it's good it's literally going
350. 12:41to help you to recover and allow you to
351. 12:43train harder than last time maybe
352. 12:45running helps you lose some weight by
353. 12:47being more active personally I think
354. 12:48that that's more important than whether
355. 12:50or not your squat is 275 pounds or 295
356. 12:54pounds and so Alan thrall is simply
357. 12:56encouraging you to get out there and
358. 12:58doing cardio I love guys who promote
359. 13:00cardio because all too often Fitness
360. 13:02YouTubers are saying you can't run if
361. 13:04you go and do cardio you lose all your
362. 13:06gains or I lost all this weight with no
363. 13:09cardio as if cardio is bad love guys
364. 13:11that promote cardio that encourage you
365. 13:14to do it and so please go check out his
366. 13:16video check out alanthrall guys
367. 13:18encouraging you to lift weights do
368. 13:19cardio this is a great this is a great
369. 13:22message also 150 minutes of cardio week
370. 13:25try to lift your entire body twice a
371. 13:27week if you can do that well you've got
372. 13:29it made hope you enjoyed the video
373. 13:31ending it here looking for harder than
374. 13:34last time supplements including the new
375. 13:35Seco bar back in stock 10 off used cold
376. 13:39Greg also the cookbooks the training
377. 13:41books the circle diet book over there
378. 13:44subscribe click the Bell button uncommon
379. 13:46for the algorithm watch the bloops Greg
380. 13:48do said I'd be Pro on Instagram and
381. 13:50until next time I am out