Researchers examined the effects of performing moderate-intensity aerobic treadmill running prior to hypertrophic-style resistance exercises. Your form might even become compromised as a result of the fatigue and repetitive contractions necessary to sustain a run, according to a 2016 study published in the Journal of Strength and Conditioning Research. What that means is you tire yourself out and muscle contractions are less effective. Plus, the repetitive movement of running reduces the efficacy of muscle contractions. Running prior to lifting will deplete the circulating energy stores you need for heavy lifts. So if you want to build muscle, you need to use your energy to lift weights. Therefore, the all-important hypertrophic process won’t occur and you won’t experience muscle growth. If the weights you’re lifting aren’t heavy enough, or you can’t complete the required number of reps, sets, or total volume, you likely won’t expose your muscles to a big enough training stimulus. Why is this important information to know? Because you need to have energy to lift weights to get the results. So that next time your muscles are exposed to the same training stimuli, they are better equipped to handle it. This rebuilds muscle tissue stronger and bigger than it was before. Lifting heavy weights and pushing your body will cause microtrauma and inflammation in the muscle tissue and deplete glycogen (carbohydrate) stores.Īs a part of the repair process, muscle protein synthesis occurs.
That is progressively overloading your muscles by lifting progressively heavier weights, working in a rep range of 8 to 12 reps. For people looking to build muscle, the main focus of your gym routine should be lifting weights.
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