Hybrid Fitness (the Best Way to Get Lean and Strong)

I ran track and cross country when I was a kid.

I was addicted to that runner's high.

I stopped when I got older because putting on muscle became my main priority.

I was 6'1, 155 pounds, and skinny fat.

The bulk was needed.

Most people (men in particular) avoid cardio for this reason but it's important for long-term health.

I just picked it back up a few months ago and it’s changed my life.

It all started when I discovered a new niche of fitness influencers on Instagram known as hybrid athletes.

These gentlemen have fantastic physiques.

They combine running and weight lifting into their weekly workout routine to effortlessly get shredded and build muscle.

This hybrid approach creates a look that is lean, strong, compact, and functional. A look that most men aspire to have.

They see the multitude of ways that they can challenge their body.

It's not only about looking jacked or attractive. You'll move better, become more swift, and age a lot better too.

Running by nature prevents you from getting too big so the look is also stylish. This is a good thing because excess muscle doesn’t serve much purpose.

A lot of these dudes model professionally as well.

The Rise of Hybrid Athletes

Running and lifting weights is nothing new.

If you’ve been lifting for any length of time you begin to ask yourself, “what’s next?”, “What else do I want to achieve with my fitness?”

My problem with bodybuilding is that it’s never enough. You can end up creating a neurotic mindset around fitness.

I can go on a run, come home, and down two cups of water with an electrolyte packet and get to work.

On days that I lift though, I find it very difficult to put in a deep work session after. I don’t get a lot done.

It seems that most men are anti-cardio. They’re only focused on “making gains”.

If you’re a hardgainer, then running often doesn’t make sense.

If you’re trying to be a bodybuilder, then it doesn’t make sense.

But there’s nothing wrong with running a couple 5k’s a week.

Physical and Mental Benefits of Hybrid Training

"Running will kill your gains"

It won’t as long you're getting enough protein and calories in.

You would have to overdo it for that to happen. It may help you build muscle.

Research suggests running does not hurt someone’s testosterone and ability to build muscle.

You can’t eat 2000 calories and 50 grams of protein and run 15k that day. That should be obvious.

It will take a bit of planning and strategizing. Figure out what your daily expenditure is with the running added in and then calculate a deficit based on that number.

Let’s look at the physical and mental benefits of hybrid training:

• Running improves your body composition, health and longevity.

• Better cardiovascular health

• Better stamina

• Improved mental health

• More equipped to face life’s challenges

• Fun and interactive approach to fitness (running groups)

• Fresh air, sunlight, vitamin D, all that sh*t

• Get out in nature

• If you get hooked then you’ll get shredded.

• It’s a new challenge in your life

How to Structure Your Workout Routine

Assessing Personal Goals and Interests

What do you want out of hybrid training?

Do you want to achieve a lean physique, improve your overall fitness, excel in a particular sport, or simply embrace a holistic approach to fitness?

Think about the activities that get you FIRED up.

You'll be more likely to stick with it long-term and continue to push your limits.

Managing expectations and setbacks

How much time will you realistically dedicate to running, cycling, or any other sport?

Start small.

Set clear goals that are in line with your current fitness level and be ready to adjust along the way.

I like to use a running app called Runna that creates a plan for me based on my goals. The coaches give you notes before every workout and tell you what to work on to get better.

Sample routines for bulking and cutting

Bulk:

• Lift 4 days per week

• Upper/lower split

• Monday/Tuesday, Thursday/Friday

• 5-6k run on Saturday and possibly Wednesday

Cut:

• Lift 2-3 days per week

• Upper/lower split twice per week or push/pull/legs

• Monday/Friday OR Monday/Wednesday/Friday

• Longer run on Saturday (6-8k)

• Easy run on Thursday (4-5k)

• Optional interval track workout on Tuesday (5-6k)

Summary

If you want to get shredded fast, running will get you there. No doubt about it.

This is for guys who want to be muscular but also enjoy getting outside and breaking a sweat in nature.

If your main goal is bulking though, I wouldn’t run. I would walk daily for heart health or run once a week on a rest day.

I love running, it makes you feel alive.

Everyone in the bodybuilding community will tell you that running is bad when it comes to building muscle. Again, it takes a LOT of running to get to that point.

I hope this helped shed some light on that.

Talk soon,

Brandon