tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-4447249123519658347.post-53425617381977044002018-01-21T03:09:00.000+01:002018-01-21T03:16:35.179+01:00Replacing CHO W/ Protein Won't Impair Glycogen Resyn-thesis | Plus: RT+HIIT & Satellite Cells; BFR & Recovery
If that's what your PWO meal looks like, you're doing it right.
I am sorry it took me so long to complete the follow-up to last week's article about the latest "recovery science" - my real job took a toll... in fact, I still have to hurry and will, therefore, skip a lengthy introduction that won't add to the educative value of today's article, anyway... the only thing I would like to say in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79912203723592218692017-05-21T04:35:00.000+02:002017-05-21T04:40:31.743+02:006x1 Min HIIT Before Lifting Shed Extra Fat, Don't Impair 'ur Gainz | Daily AM/PM Training = ZERO Gainz | Alcohol W/Out Acute Effect on Workout Recovery of Trained Women
While alcohol doesn't impair the regeneration and doing HIIT before weights leaves women's gains unchanged while potentially boosting their fat loss, training twice a day, every day appears to be a good idea only for those who are afraid that they could become "too muscular".
Not every study is worth being discussed at length in an article of its own. This is why I've come up with the "Short Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-27025730107817687412016-10-05T04:00:00.000+02:002017-05-18T02:43:17.710+02:00Hitting it After Weights - Nothing but Benefits? Not Exactly, but Systemically Impaired Strength & Size Gains are a Myth
Has your cardio-addiction held you back in the past? That does not mean that a short HIIT training after an RT workout will do the same, does it?
Right from the University of Athens comes new paper by Tsitkanou et al. (2016). In their study the Greek scientists investigated whether high-intensity interval cycling performed immediately after resistance training would inhibit Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25250415176371325722016-09-10T13:44:00.003+02:002016-09-10T16:40:18.322+02:00Double Your Muscle, Maximize Your Endurance Gains: Train in the PM, not the AM, and Do Your Cardio Before Weights
Both, time and exercise order matter - at least when untrained subjects have trained for at least 12 weeks.
The debate about whether you should (a) do cardio and weights together and (b) whether you shall do either or both in the AM or PM for maximal muscle anabolism is older than the SuppVersity and has thus been addressed in many of the hitherto published approx. 2300 articles on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5485813937932147402016-08-07T03:39:00.001+02:002016-08-07T03:45:06.275+02:00Study Quantifies Disadvantage of Doing Cardio & Weights on the Same Day: Your Fat Loss May Stall Completely
Weight training on separate days!?
In "bottom lines" of SuppVersity articles you've repeatedly read that "in spite of the promising results of the study at hand, I would still suggest that you do your cardio and resistance training on separate days if that's possible".
That's a conclusion nobody ever questioned - and that in spite of the fact that the effects of splitting strength (S) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43070981909132121142016-05-21T03:05:00.001+02:002016-05-21T03:16:15.735+02:00Polarized Concomitant Training - Will it Help You Make Max. Gains & Improvements in Body Comp. W/ Strength+Cardio?
Polarized training? Find out more...
Does concurrent / concomitant training intensity distribution matter? Unless you're a first timer at the SuppVersity you will have read at least two or three previous articles of mine about studies investigating the effects of concurrent training, i.e. the combination of strength and cardio training, (i.e. concomitant training) here.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63021138596564516172016-04-02T04:38:00.001+02:002016-04-02T07:32:13.879+02:00Cardio Can BOOST Your Gains?! Do it Before Weights and be Rewarded With 28% Increased Fiber Size & VO2 Gains
It may be important that the subjects cycled, because a recent review of the potential interference of cardio w/ strength training shows that cycling is the least likely to affect your gains (Murach. 2016).
In previous articles at the SuppVersity, I have written about the still ubiquitous concern that cardio training (or aerobic training, in general) could hamper your size and strength Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82386296666266022112015-08-03T17:24:00.002+02:002015-08-03T18:14:51.340+02:00Trying to Shed That Belly? Step Off the Treadmill and Grab Some Weights, Boys & Girls! 19x More Visceral, 1.5x Higher Subcutaneous Fat Loss W/ Resistance Training in Youths
Specifically for teenagers it may be important to work out in both aerobic and anaerobic workouts. So, this would be another reason to favor the combined over the other regimen.
You will probably have overheard the "knowledgeable" trainers at the gym tell their credulous clients, who just told them they "want to lose that belly fat", that the best thing they could do was to "stop spending thatAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-27513763662104423222015-01-18T13:40:00.000+01:002015-01-18T13:45:01.773+01:00No Reduction in Protein Synthesis W/ Concomitant Training Involving HIIT Training for Non-Strength Trained Muscles
The results of the study and hand strongly suggest, but don't finally prove that a brief leg-focused HIIT like spinning will not impair your biceps gains even if it's done immediately before weight training.
You will probably have read about the problem that doing endurance before or immediately after resistance training will blunt the protein synthetic response to exercise. In fact, I have Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53163140936206529052015-01-02T14:20:00.002+01:002015-11-24T15:02:41.737+01:00How Much Cardio Messes W/ Your Weight Training Results Depends on Recovery Times: Weight + Cardio in One Session vs. AM + PM Training vs. Doing Each on One Day
Who would have thought that? After dozens of contradictory and highly inconclusive studies, this could finally be the one study designed to yield the answers to many of our questions about the effects of concomitant endurance and strength training.
A "concomitant trainer" that's my way of labeling someone who performs both strength and endurance workouts. Someone like the fifty-eight amateur Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41634860724004674152014-11-02T13:58:00.000+01:002015-05-14T03:13:37.502+02:00High Intensity, Low Volume Training for Optimal Health; Low Dose Caffeine for Mixed Results; 4 Commandments of Endurance & Strength Training for Max. Gains
It doesn't matter if you want to turn fat into fit, fit into fitter or strong into stronger. Today's SuppVersity science potpourri has something to offer for every physical culturist who is looking for ways to improve his health, performance and physique and for trainers and coaches who work with this challenging clientele.
In view of the fact that the last news-potpourri on appetite related Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71614292713710889222014-07-20T15:05:00.000+02:002014-07-21T06:37:29.343+02:00Concomitant Training: Cardio Before or After Weights? Cardio First Triggers 916% Increase in Growth Hormone. Plus: 7x Higher Testosterone & 3x Higher IGFBP-3 Peaks
Run first, lift second to end your workouts on an anabolic tune.
I know, judging the anabolic effects of exercise by the post-exercise testosterone, cortisol, growth hormone and IGFBP-3 response is controversial. On the other hand, Claudio Rosa and his colleagues from the University of Trás-os-Montes e Alto Douro are right, when they argue that "concurrent training (CT), is an Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91000934453285117272014-05-26T18:50:00.000+02:002015-12-28T17:19:56.072+01:00Don't Want to Sacrifice Your Strength on the Altar of Cardio Training? Creatine Monohydrate to the Rescue! Differential Effects on HIIT / Steady State, Legs / Chest
Women can use creatine, too ;-)
It's not too long ago that I'd stuck to the word "creatine" in the headline of today's SuppVersity article. In view of the fact that four years after the publication of Ralf Jäger's study on the inefficiency of all super-innovative novel forms of creatine in 2011 people obviously have forgotten that the only ones who benefits from any of these "advanced" Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90720652168437785072013-04-27T15:57:00.002+02:002013-04-27T15:58:43.889+02:00Energy Drinks Before Workout Make You Thirsty. Single HIIT Session Every 14 Days Maintains Fitness in the Off-Season. Postprandial Walk Decreases HbA1c by 5%. Cardio Before Weights Increases pAKT +87% Over Weights Alone
You simply cannot start "working out" too early - even if it's just child's play.
"Three for one!" No, I am not trying to sell you three bottles of "uberpotent" test-boosters for the rat of one. Three for one that's the SuppVersity Figure of the Week and it is the ratio of the decrease in breast cancer risk in women and the hours of physical activity per week during their adolescence.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83973577230702678732013-04-01T15:41:00.002+02:002013-04-01T15:54:30.254+02:00Concomitant Training: What's the Best Strength to "Cardio" Ratio to Become Big, Buffed and Strong? 3:1, 1:1 or No Cardio at All? Plus: Looking Back at the Latest Meta Review
What's the best you can do after a brutal leg workout? Cardio! At least if size and not strength is your goal...
It is one of those never ending debates: "Cardio!? To do it, or not to do it!? That's the question" - especially for those of us whose main goal is to become big and buffed ... now, you know that my take on this is simple: We are not created as "either or" animals, but have the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26405706949841263852012-12-31T15:24:00.000+01:002014-07-17T08:27:41.868+02:00Exercise Round-Up: HIIT Prevents Angina; Stretching Reduces IGF-1 & Strength Gains; Cardio + Weights Lower TNF-Alpha; Protein Doesn't Works W/ Glucose Depletion; Polarization More Effective Than Threshold Training
That's (hopefully) not the way you want to "kick off" your year 2013, is it? So keep the booze at bay and party away, tonight ;-)
There are three things of which I would hope that they are on the top ranks in the things you are planning to do in 2013. And aside from proposing to your girlfriend, becoming a parent, graduating from whatever you are currently studying and keeping or, in the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com