Is mixing rep ranges for a muscle okay? + concurrent training?

Training Q&A [Moderated]
1

Hi BBM crew,

I’ve heard that mixing rep ranges in a session does not produce optimal results. For example, if I do heavy deadlifts in the 4-rep range, I should not then do (perhaps a secondary/assistance/accessory) exercise in the 8-rep range that works similar muscles used in the deadlift i.e lower body. This is because it (8-rep range exercise) now changes/interferes with the stimulus that was produced by the 4-rep range deadlift work.
Is this true or BS because I see a mixture of rep ranges with different but similar exercises together, in a session, in your programs, so I am confused. Is it okay to mix rep ranges?
I wanted to do heavy TB-DLs, and then hack squats at 8-rep sets (on the general S&C template)

Also, in regards to concurrent training, is it okay to do strength training and endurance training on the same day? Or will my gains suffer? What does the data say on this? From what I know, you should do your strength training workouts as early as possible, and then do your endurance/cardio workout after, as far away as possible in the day from the strength training workout prior? Is this true, and if so, will I still be able to get optimal results, or should I separate my strength training and GPP cardio workouts in different days? It makes it more convenient for me to do it on the same day for some days. A bit confused on this topic too because my university lecturer said to do endurance first (but I didn’t manage to hear his explanation why).

Many thanks.

2

Who told you that and what mechanism did they propose?

Yes, this is fine. The interference effects are overblown from short term studies on untrained individuals. We recommend spreading our conditioning and strength training work if you are doing them on the same day. If you have to do them back to back however, go for it.

3

Who told you that and what mechanism did they propose?

One person was a youtuber. I can’t really remember why he said it. But a strength and conditioning coach came to our school to talk, and said the same thing. He gave a long description of the mechanism which I cannot remember. But I think he was referring to more of a difference in rep ranges e.g 3 and 12reps, or perhaps concurrent training involving different types of training. But anyway I just wanted to make sure.

Thanks for the reply :smile: