The Interference Effect Is Overblown

Does adding cardio actually kill your strength gains, or has gym culture been wrong for decades? Miles and Amara revisit the classic interference studies, explain what is really happening at the molecular level between mTOR and AMPK, and show how easy Zone 2 bike sessions can support rather than sabotage lifting. Listeners learn how the Hickson study and a 2012 meta-analysis shaped the “cardio kills gains” myth, how training order and a simple three-hour window after hard cardio reduce interference, and how to choose between running and cycling based on eccentric stress and recovery. A practical weekly hybrid template and small, actionable programming tweaks help you plan strength and cardio together with confidence every Tuesday and beyond, supporting a genuinely full-spectrum approach to training.