Name: The Training Method That Builds Muscle AND Endurance
Uploaded: 2026-02-23T21:35:06.000Z
Duration: 8 min 7 s
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If you look at bodybuilding historically, guys were strong.

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So I think something happened in the culture where bodybuilders stopped valuing strength.

But there's one type of training that delivers great benefits to your cardiorespiratory system and even builds muscle at the same time.

This is where you get both hypertrophy and strength.

One of the great things that's happened in the last five to 10 years is that adult men and women are thinking about muscle.

The importance of having muscle and being strong in particular.

Very different than when I was growing up, where the only people, at least in American gyms that lifted were preseason football players, bodybuilders, and

I'll just go out on a limb and say what I believe and have thought for a long time, which is that what screwed up everything in terms of people's conceptualization about how to use resistance is.

And I have friends who've done competitive bodybuilding and that sort of thing.

I feel like the way it's spilled over into quote, unquote, gym culture has done equal harm and good.

And what I like so much about your work is that it's really about strength as a skill, strength as an asset for longevity.

And when I think about somebody who wants to be strong, somebody who wants to be healthy, I also have to ask, should people be training for strength and endurance, like the two opposite ends of the spectrum, as opposed to what most people do, which is, hey, I'm gonna go to the gym, maybe I'll push a sled, and

I'll do some kettlebell swings, and then I'll also do some pull ups.

And then I'm gonna, you know, I'm gonna, like, take a picture of my tricep in the mirror.

I mean, it's just, while it's better than doing nothing.

It's clearly not making America that much healthier.

So maybe we could just kind of throw up on the, on the whiteboard here.

This notion of training to get strong, strength as a skill.

Strength is something that's valuable for longevity.

And then endurance, the ability to carry two suitcases to the airplane without coughing up along at the end.

Also the ability to take a hike with your partner or your kids, maybe actually have a backpack on your back and not have to stop every 50 paces.

You see people who are strong and they have endurance.

You go to Denmark or Sweden or Norway and you just look at them.

Their posture is great, they're strong, and they're not spending a lot of time in gyms.

So what's going on in terms of strength and endurance and maybe how bodybuilding and this notion of building muscle has perhaps caused some issues that we need to help people reconceptualize.

And then before getting to endurance, what you said, it's absolutely true.

But I'd say that there are different types of bodybuilding.

I've had the honor of knowing some golden age era bodybuilders like Franco Colomba and Dave Draper and Clarence Bass, and

Some bodybuilders, there are still a number of guys out there who are following traditional methods and are strong.

Also, interestingly enough, the bro split, you know, hit once a muscle, a muscle once a week.

Into this classic American powerlifting model.

So instead of training three times a week, you.

You train five, you know, in addition to your squat day, deadlift day, bench day, you can have shoulders day and arms day and whatever, but

you go heavy, you know, look at Reg park his sets of five.

For strength, you should stick in the one to six repetition range.

You shouldn't do a lot of singles and doubles.

But fours, and especially fives and sixes, this is where you get both hypertrophy and strength.

And fives have a great tradition, American powerlifting as well.

If you train with fives, you're going to get muscle and you're going to get strength, and

There are some bodybuilders out there who train in this particular manner, and they're fantastically strong.

But also, I'd like to add that there's another influence that messed things up.

I would take the bros of the 90s with the big bench press and the chicken legs to these guys who stand on balls and juggle oranges and whatever the hell they're doing.

So there's the concept of Neuroplasticity, which obviously you know so much more than I about, that's always thrown around.

So they throw every circus trick at these poor clients.

And by the way, I use the word clients purposefully, like at strong first at our school of Strength, we have students because hair salons of clients.

But in that world, they're definitely clients.

Well, today you're going to stand on one foot and then you're going to pull on this cable and then tomorrow you're going to kneel and you're going to do this kind of thing.

And when there are no constraints, when everything's available, you, you go to a store, everything's available.

You don't know what to pick and you can stick with that.

And let's talk a little bit about training for athletes for endurance and let's talk maybe a little bit for the general population we're trying to do for health and again for just going for a hike, the endurance of being able to do triathlon or swim a very long distance.

The adaptations are primarily taking place in the slow fibers.

And you have some very specific adaptations to the capillaries and the mitochondria.

So many things, but in the very specific way.

It's happened over and over where a guy who's been a marathoner, he takes up MMA and he starts getting gassed really rapidly.

His slow fibers can keep going forever, but not at the intensity that's required for this particular sport.

So pretty much steady state, steady state exercise, like riding a cycle or jogging or hiking, when you're still able to talk.

It's the best, most efficient and healthiest way to promote that quality.

When you're increasing your heart stroke volume.

If you decide to get a little more intense at some point, interval training is appropriate.

There's one type of training that delivers great benefits to your cardiorespiratory system and even builds muscle in the same time.

In track, it is called glycolytic power repeats, but

pretty much like a 30 seconds of heart exercise followed by approximately five minutes of rest, and

Here's what's unique about this type of method.

It gets your heart rate up to about that 85, 85, 90% or something, then you're going to walk it off after that.

So you are going to get adaptations for your heart for healthy people, it's a healthy way and it's very efficient way.