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Article: Cardio For Gains

chedapalooza said:
Seriously... Quite confusing... Interesting thoughts but 4 weeks if cardio followed by 4 weeks without? And NO steady state?? Seems odd...
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HIIT cardio has been proven in a few studies to increase mitochondrial biogenesis. Essentially mimicking long duration low power output cardio. Also, the extra GH release after a bout of HIIT cardio mobilizes fats. You will not see as large of gains while on the cardio cycle, but they will still come. This 4 weeks on 4 weeks off cycle actually makes sense for gaining muscle and staying relatively lean (as long as diet is what it needs to be).
 
garbage. all these studies, no real results. Lift big eat big, get big. Cut the calories, lean out. simple.
 
Kind of makes sense. It needs to go into more detail though as to what kind of HIIT training. Doing sprints on a treadmill for peaks and valleys can be considered HIIT, but still bring about some of the same "negetive" effects of cardio that he mentioned. So not as detailed as I would like but still decent insight if you know what your doing.

I rarely if ever run. All of my cardio comes from intense plyo work. Its all about the box jumps, Jump/Plyo pushups, and salmon ladders! They never get easy and always raise your heart rate to burn the fat! Do those one workout and then hit the weights later.
 
^^^

Those exersises are assuming your going at 110% for as long as you can or about 2-3 minutes per circuit of course.
 
It talks about the HIIT training in "The Growth Spark" portion. Basically 30s on/ 4m off using a spin bike with the resistance cranked way up.
 
I think why most of you don't understand this is because its above your education level. Although kiefer doesnt cite his sources in this article, most of them he does. I would suggest looking into it.
 
After implementing these techniques, mainly the 4 minutes liss followed by 30 seconds of increased POWER versus increased SPEED, I am growing and leaning at the same time.. Works for a bike / ellipt / and treadmill..
 
engelzack said:
I think why most of you don't understand this is because its above your education level. Although kiefer doesnt cite his sources in this article, most of them he does. I would suggest looking into it.
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It only took you three posts to start some smack talk. My hat is off to you for being efficient.
 
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