Training

Your Guide To Hybrid Training

Hybrid training – which combines two differing styles of exercises – has both its supporters and critics.

The reality is your body can easily begin to plateau if it’s not constantly challenged. Training using the same reps and sets of exercises means your body will begin to adapt and your gains will slow down. Hybrid training can combat this.

Your body thrives on a varied program that constantly stimulates your muscles in new ways. With an effective hybrid training plan, you’ll continue to make gains, get stronger, fitter and achieve the body you want.

What is hybrid training?

Hybrid training means using two training techniques at the same time. We’re talking strength training alongside an endurance sport, like cycling or running. A hybrid muscle training workout can also mean changing up your lifting routine and regularly training both high reps with low weight and low reps with high weight.

What are the benefits of hybrid training?

Despite all the talk and debate, one thing’s for sure – hybrid training can produce some serious results. By combining the best elements of two different types of training and doing it well, you can really improve your performance in both disciplines and avoid that dreaded plateau.

The two workout techniques – although different – can complement each. For example, more muscle can give you more power to accelerate when running, and help maintain a higher speed for longer.

Similarly, if you’re an endurance cyclist adding muscle can take your performance up a gear so you can travel faster and bring more power to your session.

If you’re all about getting lean without sacrificing those hard earned gains, hybrid training can help. Combine bodybuilding with powerlifting helps pile on the muscle mass, increasing your strength and developing a more muscular physique.

Heavy squats, deadlifts and benching at low reps recruits a range of muscles and helps you gain some serious mass. Then work a high rep, lower weight bodybuilding system that not only builds muscle but also burns fat.

Although we all know muscle burns fat all the time, getting some cardio in your routine can also help get that athletic look. High rep exercises or runs can get your heart rate high. With a higher heart rate, you can really burn through the calories and achieve that super-toned aesthetic.

Fueling hybrid training

Knowing what to eat, planning your diet and getting the right nutrition when you’re undertaking hybrid training is key to its success. To support your muscles and keep you energized, you need to consume plenty of calories, protein and carbohydrates.

Putting on mass and maintaining a more cardio-based regime increases your calorie expenditure. This means you need to increase your calorie intake to get you through the workout and support your muscle gains afterwards.

A muscular physique burns more calories than the average endurance athlete just to maintain the additional muscle. By adding cardio to the mix, you could end up in a calorie deficit and hit your gains.

man in gym ctank top drinking fro a protein shaker bottle at the gym

Pre- and post- workout nutrition can be a game changer when it comes to your hybrid training routine. With a powerlifting / bodybuilding hybrid, you’ll start to burn through calories faster. You’ll need plenty of carbs before and during workouts to give you energy and supply your body with enough calories to recover.

Protein helps build muscle after a killer workout, maintain muscle and reduce recovery times.

Enjoy a nutritious bowl of Total Oats and Whey about an hour before you work out and fire on all cylinders for a powerful hybrid training session. After you’re done, try a Protein Cookie within an hour of leaving the gym. Packed with a massive 38g of protein and 20g of carbs, these make the perfect recovery snack.

If you’re losing weight and have lost some of your hard-earned gains, our Impact Weight Gainer is easy to include in your daily diet and will give you a massive calorie boost, along with a huge protein and carb hit. Perfect for maintaining a hybrid training routine.

Hybrid training workouts

Our hybrid muscle training workouts are a combination of powerlifting and body building exercises designed to ensure your movements and pace is varied, to really target muscle growth.

Aim to keep the intensity high and your weights challenging. If there are fewer reps in your set, go heavy. Consider using a spotter so you can really max out. The higher rep exercises are intended to get your heart rate up, so aim to lift challenging weights, but also work quickly so you
can really feel the burn.

Hybrid training leg workout

  • Heavy barbell squats. 5 x 4. Start with 80% of your one rep max weight to the bar.
  • Leg presses. 15 x 5. Work as quickly as you can and at a challenging weight.
  • Leg extension drop set. 8 x 3. Choose a challenging weight, dropping by 5kg per set until failure.
  • Kettlebell swings. 15 x 1. With a moderate weight, push through with the hips and create a powerful hip extension.

Hybrid training back workout

  • Heavy barbell deadlifts. 3 x 5. Load a barbell with a heavy weight just below your max. Repeat but not to the point of failure.
  • Supersets:
    A. Barbell deadlifts. 8 x 3. Choose a moderate weight and focus on creating an explosive movement in the hips.
    B: Bent over rows. 12 x 1. With a bar, bend at the hips and keep your back tight. Focus on keeping your shoulders together
  • Lat pull down drop set. 6 x 3. Begin at a heavy weight and then drop the weight by 5kg and continue until failure.

man in black gym tank and shorts performing a deadlift with barbell

Hybrid training chest and shoulders workout

  • Flat barbell bench press. 5 x 4. Go heavy and use a barbell. Focus on pushing the bar with your chest muscles.
  • Dumbbell chest fly. 12 x 4. Choose a moderate weight with a dumbbell. On a flat articulated bench, work quickly with powerful movements.
  • Supersets:
    A. Dumbbell shoulder presses. 15 x 3. Use a light weight and work quickly to really get your shoulders fired up.
    B. Dumbbell lateral raises. 12 x 1. With your arms at your side and feet shoulder width apart, use a moderate weight dumbbell and work quickly, lifting weights until parallel with the floor, trying not to stop between reps.
  • Incline dumbbell bench press. 12 x 4. Using a challenging weight, keep the movement controlled and ensure dumbbells are level with each other at all times.

Whether you’re looking for a change or you’ve hit a wall with your usual gym routine, hybrid training could be exactly what you’re looking for. Fuel your new fitness plan with our essential nutritional products and supplements.

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Victoria Catterall-Decalmer

Victoria Catterall-Decalmer

Editor

Victoria is our US editor and has a master’s degree in English Literature. She loves doing unconventional workouts like pole fit, which she's done for the past four years. She's also a passionate foodie, so in her spare time, you'll find her trying out the newest restaurants in her home town.


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