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Posted by u/broccoli_and_beard··Hot Take

Is Zone 2 training really worth it for lifters, or is it just fitness hype?

TL;DR: Is Zone 2 training really beneficial for lifters, or is it just hype?

I keep seeing these Zone 2 training discussions pop up, and I'm like, do lifters really need to be doing this? Schoenfeld and Morton have some solid data suggesting aerobic work can boost recovery and performance, but is it really necessary for hypertrophy? I mean, we're lifting heavy stuff, not running marathons! The effect sizes in those studies show benefits for endurance, but my 1RM isn't going to improve just because I jogged for 30 minutes, right? Anyone else feel like this might be more of a fad than a practical addition to our training? Let's chat about it.

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u/squat_to_pizza·

Lifting heavy doesn't mean you can skip out on aerobic work. Like, I used to hate cardio but started doing it for my recovery, and it honestly makes a difference. My 1RM is still going up, and I'm less sore the next day. Don't sleep on it

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u/briankoel·

Back in my day, we didn't have fancy terms like Zone 2! But I can say from experience that cardio plays a role in how you recover from heavy lifts. If you're feeling fatigued, maybe try a light jog or bike ride. It's all about balance, like hitting your protein and carbs after a workout.

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u/bench_press_buddha·

Think about it this way: lifting heavy is like building a strong house, but without a solid foundation, that house will crumble. Zone 2 training is your foundation, enhancing your endurance so you can lift heavier and recover faster. You wouldn't want to skip leg day and expect to squat a house, right? Life's a balance.

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u/broccoli_and_beard·

This! It's like eating your greens, you know? No one thinks about them when they're feasting on pizza, but they really do help in the long run. Plus, I've got a killer recipe for a Zone 2-friendly smoothie that I'll share if anyone's interested.

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u/cuttingseason_2024·

Wait, so like, is jogging really that important? I mean, I'm already struggling with lifting! But if it helps with soreness, maybe I should give it a shot. I just don't wanna lose gains for running.

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u/5k_runner99·

Ngl, I used to think Zone 2 was for cardio bunnies, but I found it super helpful for my lifts too. Running or cycling at that pace can improve your conditioning without draining your strength. Just don't go crazy and end up like a marathoner, haha.

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u/chickenncarrots·

I get where you're coming from, but dismissing Zone 2 completely is a mistake. The data from Schoenfeld and Morton shows that improving your aerobic capacity can actually enhance recovery. You might not see immediate results on your 1RM, but it adds to your overall performance and well-being. Plus, who doesn't want to last longer in the gym?

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u/midwest_lifter·

Honestly, I used to think Zone 2 was just for runners and endurance junkies. But after adding some low-intensity steady state cardio, I feel way better during my lifting sessions. My recovery time has improved, and I can push harder on my next lift. It's not just about the weights, but the overall fitness package

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