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.comBlogger1519999tag:blogger.com,1999:blog-4447249123519658347.post-16206867560342952682016-10-23T04:39:00.000+02:002016-10-23T04:39:33.300+02:00EMG Study Can Tell Us Something About Using Dumbbells, Barbells and Machines During Chest & Triceps Workouts
The dumbbell bench press is a pec stretcher. Doesn't it already look like maximal pectoralis major activity?
No, a high EMG activity will not necessarily translate into improved long-term muscle or strength gains, but it can tell you a lot about the biomechanics of different exercises and/or, as in the latest study by de Araújo Farias et al. (2016), exercise equipment and order.
TheAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-89331592912190630432015-12-28T16:41:00.001+01:002015-12-28T17:36:50.827+01:00"HIIT-ing it After Arm Workouts Will Ruin Your Gains", Study Says and Confuses Statistical and Practical Significance
Does this look as if sprinting would impair muscular development of arms or any other muscle? I mean, come on - look at the average sprinter: Many gymrats dream of the arms and overall muscular physique they have; no wonder that the data from the full-text shows a different picture than the abstract would suggest.
I have repeatedly written about combining strength and classic endurance Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68873910795236244932015-10-29T16:12:00.000+01:002015-12-27T08:08:16.965+01:00Cardio After Weights! Doing Resistance Before Endurance Training Has More Beneficial Effects on Leptin, Cortisol, Testosterone and Body Composition in Young Men
I can almost guarantee that the results of this study are not sex-specific. Ladies, pick up the weights fater you hit the treadmill, stairmaster, elliptical or other torture instrument you like to use!
It has been a while since the last study on exercise order (cardio or weights first) has been published. Now, scientists from the University of Kurdistan have conducted another study to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82425786801397940462014-12-26T14:01:00.001+01:002014-12-26T14:05:39.558+01:00The Latest on Combined Training: 15% Increase in Muscle Size in 24 Weeks in Healthy Moderately Active Young Men Regardless of "Cardio First" or "Weights First" Training
If you think even non-significant differences in "lean gains" are significant, "weights first" is for you.
If you are about to embark on a combined strength + endurance training regimen in 2015, it does not matter if you do "cardio first" or "strength first"... well, almost. If you stick to the traditional exercise order, you may gain a non-significant 2% extra on your vastus lateralis (some 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-51706768940680481262014-04-25T14:39:00.000+02:002014-04-25T14:39:31.753+02:00Exercise Order Reloaded: Testosterone Advantage of Doing Weights First Does Not Persist over 24 Week Study Period ➲ Strength Gains Identical, But GH Difference is Suspicious
Could the "wrong" exercise order be holding you back?
If you take a look at the SuppVersity articles with the keyword "exercise order" (click here to do that now), you will probably find "good" arguments for both: Doing cardio before and doing cardio after weights - this begs the question, whether it is merely a question of personal preference, doesn't it?
I, for my part, have done Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3960537322127189862013-03-25T17:01:00.001+01:002016-09-08T05:28:00.411+02:00Cardio & Strength Training in a Single Workout: "What Do I Do First?" Plus: Could the Answer Be Sex-Specific?
"Men are different women, too..." We all know that, but can we still train together or will women have to do cardio first, while men would be better off starting out lifting weights?
This is not the first and certainly not the last article on what should come first, if you actually have to or want to do endurance and resistance training in single workout session. Today's SuppVersity article isAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10333505665669032382013-03-06T18:28:00.001+01:002013-03-25T11:55:31.420+01:00Exercise Science - True of False? Large Muscles First for Growth? Cooling Works Before & After Workouts? Senior Olympians Have Healthy Bones? Hypoxia + HIT = WIN?
I know it's difficult to resist guys, but first things first: Study confirms, you better train the large muscle groups of the upper body first, before you go progress to what many of you probably love the most... no, not what you think now, I am talking about training arms ;-)
I know that you probably think that I had forgotten about the exercise science quickie I announced in Saturday's Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30007261719441522612013-01-02T17:06:00.000+01:002013-01-03T05:31:34.300+01:00Cardio First if You Want to Leave the Gym More "Anabolic" Than You Were When You Came in? Study Finds Higher Testosterone Levels & Identical Strength Performance
The "North American Wife Carrying Championship" is probably not what researchers are talking about when they talk about "concomitant exercise"... but when I come to think about it, I wonder what this does to the hormones of the carrier and the carried ;-)
Let me preface today's SuppVersity post with a reference to previous posts on exercise order and the statement that I don't believe this Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34284158877608674112012-08-19T17:18:00.000+02:002012-08-20T12:40:11.894+02:00Jump Squats 80% Type-II Fiber Activity, Cold Thermogenesis Better Fasted, Tuned Swiss Ball Crunch, 5-HTP vs. Asthma, HIIT Before Strength & High vs. Low GI Meal Pre Workout
Image 1: Few of the things the average trainee does in places that call themselves "fitness studios" has little to do have will actually promote fitness, as in being athletic. "Mr. check out my biceps", for example would be similarly lost ding this as the sedentary computer nerd "Mr. biceps" loves to laugh about.
I know from time to time I am not 100% in time when it comes to delivering Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49839455074850170402012-08-15T17:23:00.000+02:002012-08-15T17:28:24.045+02:00Before, After or In-Between? Study Puts Another '?' Behind the Widely Accepted 'Cardio After Weights' Paradigm.
Image 1 (rippedfitness.com): As of late everyone picks on gals who believe they would get bulky, when they train with weights... I wonder, when people finally start picking on big, but chubby guys who still try to justify their laziness with the "conditioning work induces muscle loss" myth, when they are guzzling their sugary weight gainers.
I know that I am probably one of the few people withAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24636507726873806512012-02-01T19:36:00.000+01:002012-02-01T19:37:38.968+01:00Cardio Before or After Weights? While Both are Suboptimal. Greater Reduction in Leptin With Cardio Before Strength Training Would Yet Suggest "Weights First!"
Image 1: Spinning before or after weights? While none will be "optimal" the leptin and cortisol responses in the study at hand would suggest that lifting weights first, will produce more favorable results - especially with respect to improvements in body composition.
"Cardio before or after strength training?" This was and still is one of the most
debated questions among both amateur and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13603994658432210952011-03-04T07:07:00.000+01:002011-03-04T07:07:56.571+01:00Order of Exercises Does not Matter if you Train Upper Body & Lower Body in One Session - Testosterone & Cortisol Response IdenticalYou will probably remember my post on the effect of leg training on biceps size!? Well, although it is necessary that you train your legs, if you want to grow, a recent study by Jason D. Miller (Miller. 2011) indicates that hormonally it does not make a difference which part of your body you train first; or, in other words, you will get the same hormonal response (measured as testosterone (T) to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13880806261266282362011-03-02T01:15:00.002+01:002011-03-02T01:15:00.077+01:00Want Bigger Guns? Train Legs Before Arms!It is quite obvious that an elevation of testosterone and growth hormone facilitates muscle gains by jacking up protein synthesis and ameliorating protein breakdown. Now, intense leg training is famous for increasing both, testosterone as well as growth hormone levels of trainees. It is thus quite logical that Ronnestad et al. found (Ronnestad. 2011) that your arms grow faster, if you train them Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50573070724006707472010-10-06T04:00:00.000+02:002010-10-06T04:00:01.703+02:00Bench Press Before Triceps Extensions: Conventional Wisdom or Conventional Bullshit?It is set in stone that you first do your bench presses and then finish up with some sort of triceps exercise. A group of scientists from Brazil (Simao. 2010) wanted to check, whether doing it the other way around may not have its own, unique benefits and - you knew it - it has!
The 31 participants who had a military background were randomly assigned to one of three groups, the first of which Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com