The Aerobic Engine: Why Lifters Need Cardio

"Cardio kills gains." Since the 1980s, this bro-science mantra has kept powerlifters glued to the bench and far away from the treadmill. It is time to bury this myth. The aerobic system is the foundation upon which all other physical qualities—including strength—are built.

The Oxidative Pathway (Krebs Cycle)

The Aerobic System is complex. It involves the Krebs Cycle (Citric Acid Cycle) and the Electron Transport Chain. This system is the primary producer of ATP during sustained activity and recovery.

1. The Myth of Interference

The "Interference Effect" (Concurrent Training Effect) suggests that training for endurance creates cell signals that block muscle growth (mTOR pathway vs. AMPK pathway). While technically true at the extremes (elite marathoner vs. Mr. Olympia), for 99% of the population, including competitive hobbyists, this is irrelevant. In fact, a lack of aerobic capacity is often the limiting factor for strength gains.

2. The Physiology of Recovery

Where does the energy come from to lift a heavy weight? Mostly from the ATP-PC (Adenosine Triphosphate-Phosphocreatine) system. This system is explosive but short-lived (0-10 seconds).

Here is the catch: Who replenishes the ATP? The Aerobic System.

Between sets of heavy squats, while you are sitting on the bench gasping for air, your aerobic system is working overtime to clear metabolic waste and resynthesize ATP for the next set. If you have a weak aerobic engine, your ATP replenishment is slow. This means:

• You need longer rest periods (5-10 mins).
• You cannot handle high volumes (sets x reps).
• Your technique breakdowns in later sets due to fatigue.

3. Stroke Volume and Eccentric Hypertrophy

Aerobic training, specifically Low Intensity Steady State (LISS) in Zone 2, causes Eccentric Cardiac Hypertrophy. This stretches the left ventricle of the heart, allowing it to hold more blood. More blood volume = higher Stroke Volume (amount of blood pumped per beat).

Strength training alone causes Concentric Cardiac Hypertrophy (thickening of the heart walls), which is good for handling pressure but doesn't improve volume. You need the stretch (cardio) to complement the thickness (lifting) for a truly high-performance heart.

4. General Physical Preparedness (GPP)

Louie Simmons of Westside Barbell, arguably the greatest powerlifting coach in history, was a massive advocate of GPP. He knew that a larger work capacity base allows for a higher pyramid of peak strength. If you are "out of shape" cardiovascularly, you cannot train hard enough or long enough to reach your true strength potential.

5. How to Implement Cardio Without "Killing Gains"

The dose makes the poison. We aren't training for a marathon. We are training for capacity.

• Modality: Choose low impact. Cycling, rowing, or rucking are superior to running for lifters because they spare the joints (knees/ankles) needed for heavy squats.
• Intensity: Zone 2 (60-70% Max HR). Strictly aerobic. No sprinting. This stimulates the Type 1 fibers without stressing the CNS that you need for deadlifts.
• Frequency: 2-3 sessions per week, 30-45 minutes. Ideally on rest days or post-lifting.

Conclusion

A bigger engine allows you to do more work. More work leads to more strength. Don't fear the cardio. Embrace the conditioning. Your 500kg total depends on it.