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Polarized Concomitant Training - Will it Help You Make Max. Gains & Improvements in Body Comp. W/ Strength+Cardio?

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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 . If you recall the results, you will know that previous research has demonstrated the influence of intensity distribution on strength endurance training adaptations. You can learn more about the optimal exercise order at the SuppVersity What's the Right Training 4 You? Hypertrophy Blueprints Fat Loss Support Blueprint Strength Training Blueprints Study: Over-training Exists Recovering from the Athlete's Triad You may also remember that no previous study has addressed the influence of "intensity distribution", i.e. the way intensity and volume are distributed acr...
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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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In Untrained Subjects, Circuit Training Rocks! Study Shows Similar Strength & Better Aerobic Performance Gains W/ Circuit vs. Combined Resistance & Aerobic Training

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If you are just starting out on your way to build a body like this, there's little doubt that circuit training is worth considering. If you are more advanced and have a priority on strength and muscle gains, things may be different. This is not the first article about the benefits of circuit training here at the SuppVersity. It is however one of the most convincing ones, as far as the the choice between time-efficient circuit training regimen and a more time-consuming classic resistance training + aerobic training combo is concerned. To test, which of the two regimen is "better, the subjects of the study, 34 sedentary young women (20.9 +/- 3.2 years; 167.6 +/- 6.4 cm; 65.0 +-/ 15.2 kg), were assigned to either (a) a combined resistance and aerobic exercise group (COMBINED; n = 17) or (b) a circuit-based whole-body aerobic resistance training circuit group (CIRCUIT; n = 17). Learn more about building muscle and strength at www.suppversity.com Tri- or Multi-Set Tra...
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It Doesn't Have to be an Exhaustive Workout - Increasing Physical Activity Just as Effective as Strength, Endurance or Combined Exercise to Lose Fat and Build Muscle

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Taking the stairs instead of the elevator, using the bike instead of the car and other means to increase your regular daily physical activity are just as effective as three workouts per week for you or overweight clients who cut their energy intake to lose body weight. What's the reasons your clients' and friends' exercise efforts fail? They are too ambitious. The all-or-nothing approach combined with the expectation that the belly they've build over decades will fade away in weeks is a combination that programs them to fail. Against that background, the results of a recent study from the Technical University of Madrid  are extremely important. After all, the scientists were able to show that a mere increase in daily physical activity is as effective in boosting obese subjects weight loss efforts as "serious" exercise. The aim of the study was simple: To compare the effects of different physical activity programs, in combination with a hypocaloric diet, ...
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No Superior Longterm Muscle/Strength Gain W/ Blood Flow Restriction - W/ Low Weights, BFR Gains Don't Differ From Those of Classic Strength Training to Failure

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The benefits of blood flow restriction in healthy athletes may be less pronounced than the advocates would have it. After the initial hype abated, only few people are still talking about blood flow restriction and its potential beneficial effects on strength and muscle gains. One of the reasons for the reduced enthusiasm among muscle heads is that all beneficial effects were observed in low intensity training; and "low intensity" = using low weights is not exactly what bros like to do. Against that background it would be all the more important to be sure that reducing your training weights to 40% to do your blood flow restricted biceps curls is actually worth it. You can learn more about BFR and Hypoxia Training at the SuppVersity BFR, Cortisol & GH Responses BFR - Where are we now? Hypoxia + HIIT = Win? BFR for Injured Athletes Strength ⇧ | Size ⇩ w/ BFR Training & Living in Hypoxia A recent study from the Department of Public Health ...
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