Alan Aragon Discuss's BCAA's

[Jiigzz]

If we are going to discuss concurrent training and competing adaptations it makes sense that we post a meta analysis on the topic for anyone who is interested.

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Abstract
The primary objective of this investigation was to identify which components of endurance training (e.g., modality, duration, frequency) are detrimental to resistance training outcomes. A meta-analysis of 21 studies was performed with a total of 422 effect sizes (ESs). Criteria for the study included were (a) compare strength training alone to strength plus endurance training (concurrent) or to compare combinations of concurrent training; (b) the outcome measures include at least one measure of strength, power, or hypertrophy; and (c) the data necessary to calculate ESs must be included or available. The mean ES for hypertrophy for strength training was 1.23; for endurance training, it was 0.27; and for concurrent training, it was 0.85, with strength and concurrent training being significantly greater than endurance training only. The mean ES for strength development for strength training was 1.76; for endurance training, it was 0.78; and for concurrent training, it was 1.44. Strength and concurrent training was significantly greater than endurance training. The mean ES for power development for strength training only was 0.91; for endurance training, it was 0.11; and for concurrent training, it was 0.55. Significant differences were found between all the 3 groups. For moderator variables, resistance training concurrently with running, but not cycling, resulted in significant decrements in both hypertrophy and strength. Correlational analysis identified significant negative relationships between frequency (-0.26 to -0.35) and duration (-0.29 to -0.75) of endurance training for hypertrophy, strength, and power. Significant relationships (p < 0.05) between ES for decreased body fat and % maximal heart rate (r = -0.60) were also found. Our results indicate that interference effects of endurance training are a factor of the modality, frequency, and duration of the endurance training selected.

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The abstract doesn't really do the full text justice. It is well worth a read.

I would love to see a study done which also standardizes protein intake. One of the issues stems from endurance activating AMPK for a prolonged duration after a bout of exercise whereas hypertrophy requires activation of mTOR which interferes with the normal adaptive response to hypertrophy/ strength training.

 

[RecompMan]

what makes you say morning LISS is superior for fatloss? What makes you think HIIT is not beneficial? Just curious. Plenty of research and personal experience out there in the bodybuilding world to show HIIT has a ton of advantages in fat burning and also metabolic effects.

HIIT has been shown to mimic the action of LEPTIN on fat loss

Just saying

 

[haiz69]

Unfortunately, as with many things we try to make this a black/white issue. There is plenty of grey to go around here.

I have always liked 2 HIIT sessions per week, but I only train legs once per week, so my body can take the higher intensity lower extremity work. If I was doing 2 leg sessions per week, I would probably scale back the HIIT. I usually use the prowler once per week and put a bike session in there for another. I will do agility work one of these days, such as a speed ladder, cone drills, etc...

On another note, one must consider the fact that doing LISS on an upper-extremity day, will probably have minimal impact. This of course assumes you are controlling calories/eating enough. As with everything, people need to use their judgment. After a 2 hour massive workout, I don't see the utility in hopping on something and doing some LISS. If however, you have an easier/quick day in the gym and what to hop on a piece of cardio, I don't see the harm in that either. People very much dislike having to make decisions for themselves, but this is a situation that warrants it.

Adel over at Suppversity has a bevy of posts about this topic --> Invalid Link Removed

 

[kissdadookie]

Unfortunately, as with many things we try to make this a black/white issue. There is plenty of grey to go around here.

I have always liked 2 HIIT sessions per week, but I only train legs once per week, so my body can take the higher intensity lower extremity work. If I was doing 2 leg sessions per week, I would probably scale back the HIIT. I usually use the prowler once per week and put a bike session in there for another. I will do agility work one of these days, such as a speed ladder, cone drills, etc...

On another note, one must consider the fact that doing LISS on an upper-extremity day, will probably have minimal impact. This of course assumes you are controlling calories/eating enough. As with everything, people need to use their judgment. After a 2 hour massive workout, I don't see the utility in hopping on something and doing some LISS. If however, you have an easier/quick day in the gym and what to hop on a piece of cardio, I don't see the harm in that either. People very much dislike having to make decisions for themselves, but this is a situation that warrants it.

Adel over at Suppversity has a bevy of posts about this topic --> Invalid Link Removed

HIIT doesn't have to be just lower body btw...

 

[ahawk01]

Great stuff. I been doing more eea's intra. I need to find a good HIIT workout routtine. I end up doing liss on my active rest days.

 

[The Solution]

Great stuff. I been doing more eea's intra. I need to find a good HIIT workout routtine. I end up doing liss on my active rest days.

start at 5 intervals in a 15-45 fashion (15 seconds all out 45 seconds cooldown)
bike sprints, prowler pushes are good.

 

[Jiigzz]

Great stuff. I been doing more eea's intra. I need to find a good HIIT workout routtine. I end up doing liss on my active rest days.

Depends on the adaptation you are after.

Work to rest ratios of 1:0.5 or 1:1 are great for aerobic (generally at 100+% of Vo2 Max), so 6 minutes interval sets of 15 on 7 off or 20 on 10 off or 15 on 15 off are good.

Lower W:R ratios are good for developing combinations of Aerobic and Anaerobic and very low W:R ratios are good for anaerobic (because phosphagen pool has time to be resynthesized).

Pick a W:R ratio that optimises the response you want