Pillar #3: Nutrition
Fueling with adequate nutrition is essential to performance and recovery as a hybrid athlete. A sufficient diet in total daily calories and protein intake will encourage positive adaptations to both training styles.
Ultimately, muscle can be built at any point when the rate of muscle protein synthesis outweighs that of muscle protein breakdown. Muscle protein synthesis refers to the production of new muscle proteins that allow the body to rebuild stronger. This understanding, discussed in greater detail in Episode #2 of the Hybrid Build series, reinforces that running doesn't diminish the possibility of strength and muscle gain.
Many people approach a building phase as an opportunity to eat whatever they'd like, with little regard for nutritional value. Nick will be tracking his nutrition closely to maximize the gains made throughout the Hybrid Build. Focusing on protein and total caloric intake ensures that the athlete is consuming enough of the foods that best fuel their body for progress.
The quantity and quality of your food intake significantly impact the bottom-line result. From marathon courses to bodybuilding stages, you will struggle to continually develop and perform if you overlook the value of nutrition.
Learn from Nick's approach through the YouTube series and consider his one-of-a-kind sludge and builder bowls featuring BPN's excellent Whey Protein options!
Pillar #4: Strategic Volume Progression
A structured approach to training should have evidence of progressive overload. This type of development can be assessed in terms of total training volume, measured by factors such as weight lifted, reps performed, sets completed, or a combination of each.
Nick enjoys training at very high levels of volume. Multiple sets of varying rep ranges, with little rest between sets. He understands that training for muscle growth requires intensity but also stresses the importance of gradually building your work capacity over time. Progression occurs when you effectively take inventory of what your body can handle and make a plan to implement progressive overload into your training.
Volume isn't just strategic in terms of progression in the gym but also through the balance of running and strength training. Because the primary goal is to gain size and strength, your running volume will be much lower than it may be if you wanted to train for a marathon. Understanding the baseline of weekly mileage that you can run while still achieving the goal of size and strength gain is essential to the work of the Hybrid Build.
If you're interested in following a plan that supports muscle and strength gain while also maintaining endurance, you can check out Nick's training app, with numerous programs that support all aspects of the hybrid approach, such as his current routine. From marathons to heavy strength training, Nick will push you to develop as an all-around athlete!