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30 Min "Moderate Intensity Cycling" Enough to Cut Biceps Muscle Gains by 59%, Follow Up on 2015 HIIT Study Says

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Cardio (legs) and biceps training don't mix. You may remember my 2015 article about how "HIIT-ing it After Arm Workouts Will Ruin Your Gains" ( (re-)read it ), well the authors are back and published a follow-up study in the latest issue of the Journal of Sports Science and Medicine . In it, Shigeto Tomiya and colleagues from Japan write: "Changes in CSA might be affected by subsequent cycling exercise after 8 weeks of training." And indeed, the relative difference between the 12.1% and 5% increases in biceps muscle size the scientists measured is the reason for concern for everyone trying to increase his sleeve sizes as fast as possible. You can learn more about the optimal exercise order at the SuppVersity Before, After or In-Between? Exercise Order and Leptin Levels Cardio First for Anabolism? Large Muscle Groups First? Combine Cardio & Strength, Right Cardio or Weights First? What the... With their previous study investiga...
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"HIIT-ing it After Arm Workouts Will Ruin Your Gains", Study Says and Confuses Statistical and Practical Significance

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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 training. With endurance first, endurance last and even endurance in-between the studies yielded often very different results in terms of what would be the optimal way to combine both. With a few exceptions in which resistance training was combined with crazy endurance training sessions, however, I've yet never written about nor seen compelling evidence for the often-heard claim that "cardio ruins your gains". For HIIT, i.e. high-intensity interval training, a recent study from the  Nippon Sport Science University does now claim, though, that my that combining HIIT and weight traini...
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