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6x1 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

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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 News" or "Research Updates" - articles like the one at hand in which I address 3-5 studies very briefly. Mostly to give you an idea of the results and make sure that you can say "Yo, I've read about that study, bro" at the gym, when someone tells you: "You know, man, there's that new study showing that alcohol does not exacerbate the inflammatory response to exercise, bro!" Ok, that was a joke. I hope your real reason to read the following elaborations is to make sure that the way you train is in line with what works accord...
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Nine Short Workouts (AM+PM) p. Week Yield Extra Strength, Size and Performance Gains Compared to Volume Matched 3-Day Split, All Differences are Non-Significant, Though

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15 min in the AM, 15 in the PM = Win? For many of you that may sound laughable, but according to a recent study from the University   of Copenhagen  it is at least as effective as three "mammoth" workouts-sessions per week. What kind of trainee are you? Do you hit the gym thrice a week, spend two hours there and crawl out of the gymdoors totally exhausted? Yeah... Well that means you're not the fitness model guy, who trains twice a day for 15-20 minutes only and swears that this is the only way to do it? After all these questions you're probably asking yourself if the answers you gave in your mind were good or bad for ya? Right? Well, eventually, both forms of training can be equally effective. If we take a closer look at the non-significant study outcomes in a recent paper by scientists from the University of Copenhagen (Kilen. 2015), though body composition and strength may in fact benefit more if you train more frequently - even  if the total workout volume...
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Single- vs. Multi-Joint, Rookie vs. Gymrat - How Much Rest is Required in Trained Athletes if Noobs Need 72h or More?

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If you train twice a day, that's certainly too little time for your strength to recover from workout A to workout B. So, if  you feel that you must  do this (for whatever reason that eludes me) try to put the strength training (like 5x5) first and the strength-endurance workouts (like 3x12-15) later, to make sure you have enough power when you're the most (prolly not fully) recovered. One reason that it is difficult to impossible to determine the optimal rest time is the fact that we don't have an objective parameter to assess whether it's time to get back to the grind or time to rest. One of the potential and probably useful markers to determine if you're fully (or sufficiently) recovered is the acute decrease in muscle strength in response to intense resistance training that may persist for several hours or days following the training session (Flores. 2011, Nosaka. 2002 & 2005). Previous studies have linked the early decrease in muscle strength after ST ...
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24 HIIT Workouts in Three or Eight Weeks? Net Effects on VO2Max Are Almost Identical, But Occur at Different Times

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In general, you have to count and limit your weekly HIIT sessions. Doing as much as humanly possible, could yet make sense, when you're preparing for Olympia 2016 and realize 5 weeks before the event that you have been lingering for too long ;-) I think as a SuppVersity reader you know by now that " more won't yield more " - no matter if we are talking about supplements or exercise. Now, while we've had countless examples of the "more ain't more" principle that's also at the heart of the "Three Simple Rules of Supplementation" ( read article ) for supplements (e.g. zinc , chromium , etc.) and the simple notion that eating less won't always result in greater weight loss, evidence for the pro-anabolic / adaptive effects of exercise in general, and non-steady state cardio, in particular is scarce. Against that background it's all the more important for us to cherish the publication of a paper from the Norwegian University of...
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Meta Analysis Confirms: Strength Gains Depend on Training Status, Age, Workout Frequency, Rest Intervals & More

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Image 1: Johanna Quas (86), "Germany's Fittest Granny"; check out this video of her on the high bar to see an extraordinary exception proving the rule - everybody who believes he/she could rival Johanna's gymnastic skills, could try that at the next world cup, where she probably will be competing again. "Rodents are no little human beings", you will probably have heard or read this sentence at least a hundred times by now, but have you heard someone say "3 sets are not 1 set", "women are not men" or "8 weeks are not 16 weeks"? No, well in that case, a recently published meta-analysis of 45 primary strength training studies involving 1712 participants by Michael Fröhlich, Lutz Links and Andrea Pieter, is for you ( Fröhlich. 2012 ). Age, sex, training status, ... a hell lot of things to consider The scientists from the University of Saarland and the Deutsche Hochschule für Prävention  und Gesundheitsmanagementin Saarbrück...
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