Hormonal
Endurance training prioritizes mitochondrial biogenesis over ribosome biogenesis, potentially interfering with resistance training adaptations through AMPK-mTORC1 signaling competition.
If you want to build muscle and improve endurance, be aware that doing both in the same session can blunt some adaptations. To minimize interference, separate your resistance and endurance workouts by at least several hours, or prioritize resistance training first. Focus on your primary goal; if hypertrophy is key, limit high-volume endurance work.
Data from multiple studies suggest the existence of a competition between ribosome and mitochondrial biogenesis, in which the first adaptation is prioritized with resistance training while the latter is prioritized with endurance training. In addition, reports have shown an interference effect when both exercise modes are performed concurrently.
Why this rating
The paper is a review summarizing mixed evidence from various study types (human, rodent, in vitro), with some conflicting data regarding direct measures of biogenesis.
Source
Skeletal Muscle Ribosome and Mitochondrial Biogenesis in Response to Different Exercise Training Modalities
Paulo H. C. Mesquita et al. · Frontiers in Physiology · 2021
DOI 10.3389/fphys.2021.725866
More from this paper
- AMPK activation inhibits ribosome biogenesis by blocking mTORC1 signaling, while mTORC1 signaling may negatively affect mitochondrial biogenesis, creating a molecular competition.Good
- Low-load resistance training to failure (30% 1RM) can simultaneously increase both ribosome and mitochondrial biogenesis, challenging the strict competition paradigm.Moderate
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