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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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Double Your Muscle, Maximize Your Endurance Gains: Train in the PM, not the AM, and Do Your Cardio Before Weights

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Both, time and exercise order matter - at least when untrained subjects have trained for at least 12 weeks. The debate about whether you should (a) do cardio and weights together and (b) whether you shall do either or both in the AM or PM for maximal muscle anabolism is older than the SuppVersity  and has thus been addressed in many of the hitherto published approx. 2300 articles on suppversity.com. The reason you should still read today's article, however, is that the approach to the topic is a bit different than usual, so that the study, which certainly leaves much to be desired (more on that in the bottom line ), adds more practically relevant (which you cannot say about studies measuring the testosterone : cortisol ratio, for example) data. AM or PM, you got to make sure you slept / sleep enough & well before or after workouts Sunlight, Bluelight, Backlight and Your Clock Sunlight a La Carte: "Hack" Your Rhythm Breaking the Fast to Synchronize ...
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Training "On Cycle", Done Right - Women See Much Better Results When Periodization is in Line W/ Menstrual Cycle

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Yes, I could have exploited the ambiguity and called this article "Training 'On Cycle', Done Right - Women See Much Better Results When Periodization is in Line W/ Their Period", but let's be honest: This is a science website and that's neither scientific, nor actually funny, is it? As a man, I have to admit to being at best well-read, yet not experienced in all things "menstrual cycle". So, while I do only know the (very different) things I've heard from (ex-)girlfriends about how they feel during the different phases, I do know that the hormonal differences in the luteal phase, with high levels of progesterone and estrogen, and the follicular phase with low progesterone and eventually increasing estrogen levels are pronounced enough to cause much more than just mood disturbances. For many trainers, however, the estrous cycle is still a closed book. "Can you train, or not!?" Especially male trainers are not just insensitive when ...
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