repkin
610
Posted by u/chickenncarrots··Hot Take

Zone 2 training for lifters, anyone know if it actually helps us?

TL;DR: Looking for insights on Zone 2 training for lifters, does it actually benefit strength gains?

So I've been diving deep into this whole Zone 2 training thing lately, trying to see if it actually has benefits for us lifters. Like, I've read Schoenfeld's stuff on hypertrophy and the importance of cardio, but it seems like no one can agree on how much endurance work we should be doing. I came across this meta-analysis by Morton et al. that suggests Zone 2 can improve recovery and aerobic capacity, but I'm not sure how that translates to strength gains.

Also, there's this paper by Helms that breaks down how endurance might affect muscle growth, and while I get that having a solid aerobic base is good, I don't wanna risk losing my gains, ya know? Have you guys tried adding Zone 2 stuff into your routine? Like, is it worth it for us intermediate lifters who are all about those PRs? I'm curious if anyone's seen solid results or if it's more hype than anything else.

9 comments

Comments

Sign in to comment.
u/briankoel·

Zone 2 training is really beneficial for lifters, especially when it comes to enhancing your recovery and cardiovascular health. There's evidence that suggests it can help with overall work capacity without interfering too much with hypertrophy. Just be mindful of your total volume and make adjustments as needed. A few sessions a week could make a difference without sacrificing gains.

17
u/recipequeen44·

I usually recommend pairing Zone 2 work with a solid strength program. Like, you could do your heavy lifts, then throw in a couple of low-intensity cardio sessions on off days. That way, you're not cutting into recovery but still getting the benefits. And hey, it doesn't have to be boring, you could try cycling or swimming!

4
u/broccoli_and_beard·

I get the hesitation, but consider this: improved aerobic capacity helps with stamina in the gym. Think of it like having a bigger gas tank, you can go longer without burning out. Plus, I read that Morton et al. meta-analysis too, and it's pretty convincing.

8
u/runningfromcardio·

Zone 2? Nah, I'm not about that life. I'd rather stick to my heavy lifts than trot on a treadmill for hours. Sounds boring, tbh.

3
u/midwest_lifter·

I've been doing this for about a year now, and honestly, my strength didn't take a hit. My PRs have improved since I started adding Zone 2 in. Just remember to keep an eye on your nutrition and sleep, that's still the real MVP.

102
u/never_skiplegday99·

Facts, I feel like a cardio session just eats into my recovery time. But Zone 2 is like that chill cardio, so maybe it could work. Idk, my legs are already sore from squats.

30
u/5k_runner99·

This! Zone 2 feels like a win-win. I actually feel fresher when I hit the weights after some light cardio. It's like my body knows what's up!

30
u/6footdadbod·

As a dad trying to squeeze in workouts, I found Zone 2 training helps me manage my energy levels. Less soreness means more time to play with the kids after the gym. It's a nice balance!

5
u/nurseswholift·

I've been lifting for years, and I started incorporating Zone 2 training a few months ago. Honestly, I felt more energetic during my lifts, and my recovery improved. It's like my body can bounce back faster after a tough leg day

2