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Hitting it After Weights - Nothing but Benefits? Not Exactly, but Systemically Impaired Strength & Size Gains are a Myth

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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 muscle hypertrophy and strength improvements induced by resistance training per se. Based upon previous studies utilizing low-intensity cycling as well as acute studies investigating molecular pathways it was hypothesized that high-intensity interval cycling performed immediately after resistance training would not hinder muscle strength and hypertrophy but would negatively affect the rate of force development. So, no effect on muscle but on strength gains. You can learn more about the optimal exercise order at the SuppVersity What's the Right Training 4 You? Hypertrophy Blueprints ...
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What's the Optimal HIIT Protocol for Trained Individuals? 48 x 10s or 8 x 60s for Conditioning + Improved Body Comp.?

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Cycling and sprinting (running) are not your only options when doing HIIT. An intense plyometric  or other body-weight based workouts  can be done in an "80-95% for 10-60s" vs. "running on the spot for 20-120s" or with  kettle-bells workout, as well. Be creative... HIIT is "the hit" in the fitness world. And though it has been a hit for years, now, nobody seems to know how it is done "correctly", or, should I say, optimally!? How's that? Well, as in so many areas of this field, there's simply too little scientific data to make science-based recommendations that are "bulletproof" in the literal, not the new nutrition-and-fitness-craze sense of the word. With their latest paper, scientists from China are trying to change just that (Chia-Lun. 2016). They set out to compare the effects of a matched-volume HIIT protocols w/ 10s or 60s all-out exercise and identical work-to-rest ratios (1:2) on - a comparison that has, believe ...
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Blood Flow Restricted LISS, but not HIIT, Will Boost VO2Max (5%), as Well as Strength (20%) - Perfect for Athletes' Rehab

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I have to admit: Unless you're injured and in rehab or belong to any other group of athletes where high mechanical loading is contraindicated or impractical, BFR is not exactly something you "have" to do, because everything else was worse. If you want to improve both strength and conditioning, there is usually no way to train accordingly, i.e. do "cardio" (aerobic training) at high(er) intensities and lift weight (enough to make gains). But is this actually true? What about HIIT , for example? Could that help increase both, VO2max and strength at the same time? How intense do you have to train and does adding cuffs and blood flow restriction have a value of its own? In their latest study, a group of Brazilian scientists tried to answer these and related questions. In short: de Oliveira et al. (2016) tested the VO2max and strength response to both, low intensity blood flow restricted training, high intensity interval training (HIT) and regular low intensi...
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Strength & Conditioning Update - Sep '15: Reduced Rest, 200kcal Extra-EE (+30%) | Dehydration Turns Sprint to Jog | Knee Wraps More Power, Lower ROM & Vastus Activity

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No, this is not the first time you read about "battling the rope" and how it could be an excellent form of fat burning and conditioning HIIT training. In my previous article "Want to Get Ripped & Strong? 'Battling the Rope' Could be THE Exercise to Do!" I've already discussed the proven long-term benefits of this intense conditioning exercise | learn more . Usually, I handpick the three best studies for overviews like this , but with the Journal of Strength and Conditioning  research, this is not always easy. With the September issue, only some studies are interesting, and there are no real "blockbuster" that would deserve an article on their own. Don't get me wrong. There's still interesting information, there but I guess what's most interesting is significantly more open to debate than usually. Accordingly, today's research update contains my very personal favorites from September 2015  issue of this journal. Well, m...
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Each Body Part Once or Thrice per Week / as Split or Total Body What's Best for Gains? Plus: Kettlebells for Aerobics?

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Strength, size and conditioning, you want them all, this article has it all. Alright, the latest issue of the Journal of Strength and Conditioning Research  is out and I am going to give you the elevator pitch on what I found to be the most interesting articles in the July 2015 issue. The first one is Brad Schoenfelds 3x1-day full body vs. 3-day split training comparison in well-trained athletes with interesting, but not mind-blowing results. The second one is a study in which scientists from the San José State University prove that Kettlebell training can be an effective aerobic training even in trained rather endurance-oriented athletes like female collegiate division I soccer players. No matter what your goal is. You will achieve it faster if you periodize appropriately! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How...
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