6/8/2020 30 Min "Moderate Intensity Cycling" Enough to Cut Biceps Muscle Gains by 59%, Follow Up on 2015 HIIT Study

ow Up on 2015 HIIT Study Says - SuppVersity: Nutrition and Exercise Science for Everyone

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Wednesday, August 9, 2017

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30 Min "Moderate Intensity Cycling" Enough to Cut Biceps
Muscle Gains by 59%, Follow Up on 2015 HIIT Study Says Scientists Find Whey to Sig-
nificantly Boost D3 Absorp-
You may remember my 2015 article about how "HIIT-ing it tion: Whey Isolate +50%, Ca-
After Arm Workouts Will Ruin Your Gains" ((re-)read it), well sein(ate!) +25% Vitamin D3
the authors are back and published a follow-up study in the Levels
latest issue of the Journal of Sports Science and Medicine. In
Quick Take: Only 25% Puta-
it, Shigeto Tomiya and colleagues from Japan write: tively Anabolic Laxogenin
"Changes in CSA might be affected by subsequent cycling Supps Contain Measurable
exercise after 8 weeks of training." Amounts of the Alleged Mus-
cle Builder
And indeed, the relative difference between the 12.1% and
5% increases in biceps muscle size the scientists measured Freezing, Defrosting, Toast-
ing, and Your Glucose Re-
is the reason for concern for everyone trying to increase his
sponse to White Bread | Addi-
sleeve sizes as fast as possible. Cardio (legs) and biceps training don't mix.
tives Ruin Part of the 30-37%
Benefit
You can learn more about the optimal exercise order at the SuppVersity SuppVersity - Nutrition and Exercise Science for Everyone

Does Eating Beans W/B4 Meals Have the

Same Blood Sugar Lowering, and Fat Loss
Promoting as 'Carb-Blockers'?

Alternate Day Fasting & Classic

Before, After or Exercise Order Cardio First for Large Muscle Combine Cardio Cardio or Weights Dieting: Same >5% Weight Loss in 57 vs.
In-Between? and Leptin Levels Anabolism? Groups First? & Strength, Right First? What the... 67 Days W/ Unwittingly Increased Deficits

With their previous study investigating the effects of relatively hard interval training, the purpose of the 'Spiking' (not Replacing) Suboptimal
present study was to examine the effect of 30-min moderate intensity cycling exercise immediately after Amounts of #Whey With #EAAs Yields
Increase in Net Protein Balance Yet not(!)
https://suppversity.blogspot.com/2017/08/30-min-moderate-intensity-cycling.html?fbclid=IwAR2EwzUtEAJTo2w2LOJffqLZhh4SD3YkmRmMWBpe2b7GEJOmApoTKbEk2fI 1/6
6/8/2020 30 Min "Moderate Intensity Cycling" Enough to Cut Biceps Muscle Gains by 59%, Follow Up on 2015 HIIT Study Says - SuppVersity: Nutrition and Exercise Science for Everyone
Increase in Net Protein Balance, Yet not(!)
upper-body resistance training on the muscle hypertrophy and strength gain. Protein Synthesis in Muscle - Acute
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Response Study
LEARN MORE GOT IT!
What is "moderate intensity"?
Blood Flow Restriction Training 2020:
What's New on Age, Sex, and Contralateral
Unfortunately, this question must be answered for each and every study individually, because scientists
Gains | Plus: Limiting Discomfort!?
haven't yet adopted a standard everyone would comply to. For Tomiya et al. doing "moderate intensity"
cardio right after the workout meant... The Latest on Artificial Sweeteners:
#Sucralose Good for the Lean, Bad for the
"30-min moderate intensity endurance training at 55% load (W) of VO2max using a cycle Obese? #Acesulfame-K, the Healthier
ergometer immediately after 30 min of the resistance training protocol (CT) or on separate days Alternative? As If! Plus: There's All Wrong
at least 24 hours apart (SEP)" (Tomiya 2017). w/ the Research

The subjects, 14 male volunteers (age: 22.0 ± 0.7 years, height: 1.72 ± 0.05 m, weight: 62.1 ± 5.8 kg,
arm-curl 1RM: 22.3 ± 3.0 kg), were randomly divided into two groups. One group performed the Most Popular (last 30 days)
previously described moderate intensity (55% of maximum oxygen consumption [VO2max], 30 min)
cycle training immediately after arm resistance training as concurrent training (CT; n = 7, age: 21.8 ± SuppVersity EMG Series -
0.7 years, height: 1.68 ± 0.06 m, weight: 60.3 ± 7.4 kg); the second group performed the same Rectus Abdominis, Obliques
and Erector Spinae: The Very
endurance and arm RT on separate days as control group (SEP; n=7, age: 22.1 ± 0.7 years, height:
Best Exercises For Sixpack
1.76 ± 0.05 m, weight: 63.8 ± 3.6 kg). Abs and a Powerful
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Figure 1: Concurrent training protocols. RT, resistance training; ET, endurance training; SEP, concurrent endurance, and
Chiseled Chest
resistance training on separate days; CT, endurance training immediately after resistance training (Tomiya 2017).

The authors explain that the "supervised progressive RT program was designed to induce muscular
hypertrophy (3-5 sets of 10 repetitions) with bilateral arm-curl exercise using 75% of the one repetition
maximum (1RM) with 2-min rest intervals" (Tomiya). The RT program was per formed for 8 weeks,
twice per week. Find Things on the SuppVersity

Search

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6/8/2020 30 Min "Moderate Intensity Cycling" Enough to Cut Biceps Muscle Gains by 59%, Follow Up on 2015 HIIT Study Says - SuppVersity: Nutrition and Exercise Science for Everyone

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Figure 2: Overview of size and strength gains; %-ages indicate pre vs. post differences (Tomiya 2017).

Muscle cross-sectional area (CSA | measured by RMI), 1RM, and VO2max were measured pre- and
post-training. And here are the results:

Significant increases in muscle CSA from pre- to post-training were observed in both the
SEP (p = 0.001, effect size [ES] = 0.84) and the CT groups (p = 0.004, ES = 0.45).

A significant increase in 1RM from pre- to post-training was observed in the SEP (p = 0.025,
ES = 0.91) and CT groups (p = 0.001, ES = 2.38).

There were no interaction effects (time × group) for CSA, 1RM, or VO2max.

A significantly higher percentage change of CSA was observed in the SEP group (12.1 ±
4.9%) compared to the CT group (5.0 ± 2.7%, p = 0.029), but no significant difference was
observed in the 1RM (SEP: 19.8 ± 16.8%, CT: 24.3 ± 11.1%).

As I already hinted at, the scientists rightly point out that their "data suggest that significant
improvement of CSA and strength can be expected with progressive resistance train ing with
subsequent endurance exercise performed immediately or on a different day" (Tomiya 2017). For me,
that seems odd, but eventually not impossible.

Putting things into perspective: As usual, there are a

few issues you should keep in mind when interpreting the
results - with the most important issue being the lack of
dietary control. With neither control nor suggestions for
energy and protein intake, it's not clear if and to which
https://suppversity.blogspot.com/2017/08/30-min-moderate-intensity-cycling.html?fbclid=IwAR2EwzUtEAJTo2w2LOJffqLZhh4SD3YkmRmMWBpe2b7GEJOmApoTKbEk2fI 3/6
6/8/2020 30 Min "Moderate Intensity Cycling" Enough to Cut Biceps Muscle Gains by 59%, Follow Up on 2015 HIIT Study Says - SuppVersity: Nutrition and Exercise Science for Everyone
extent the reduction in biceps gains may be mediated by a
This siteratio
decreased usesofcookies
protein to help deliverrequirement
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and/or a reduced ratio of total energy intake/energy
requirement.

In addition, the absolute differences don't sound anywhere

as huge as the 59% relative difference in CSA gains. While
the SEP group upped their sleeve size from 8.8 to 9.9 cm² "Cardio Can BOOST Your Gains?! Do
(+1.1 cm²), the CT group made it from 9.7 to 10.2 cm² it Before Weights and be Rewarded
(+0.5 cm²) - that's 0.6 cm² more for the "biceps only" group. With 28% Increased Fiber Size & VO2
Gains" - This previously discussed
study seems to refute the results of the
It's also odd that the size gains were impaired, while the study at hand; but there are a few
strength gains were not. Previous studies usually found important differences: muscle groups
detrimental effects on both (Hickson 1980, Hennessy 1994, involved, type of exercise, timing.

Leveritt 1999, Häkkinen 2003) - albeit in most cases in

studies where cardio and strength training trained the same muscle group (legs). The mechanistic
explanation for these observations is that the muscle receives disparate signals (Docherty 2000),
with one saying build more mitochondria and the other signaling the muscle to increase protein
synthesis, is thus not really applicable the study at hand. Plus: The results are inconsistent (Alabinis
2003) and depend on the "modality, frequency, and duration of the endurance training selected"
(Wilson 2012).

With respect to the observations in the study at hand, the

authors speculate that the reduced gains are a potential
consequence of reduced "phosphocreatine (PCr) recovery in
strength trained muscle [...] due to blood redistribution for
subsequent leg exercise" (Tomiya 2017). The authors
elaborate: "Increased blood flow in arm muscles is important
not only for early recovery of PCr but also for muscle
development after strength training. Blood flow might be
decreased in the arm during lower extremity exercise due to
redistribution". It would be nice if we had fractional muscle A working model of the intracellular
synthesis or other data that would give us more than signaling networks mediating exercise-
speculative insights into the underlying mechanism of the induced skeletal muscle adaptations.
While RT works the mTOR signaling
effect... also, if the scientists' hypothesis is correct, any type
cascade, "cardio" ramps up AMPK
of exercise that doesn't involve the previously trained muscle signaling, which may (a) inhibit mTOR
group would compromise your gains. If that's indeed the signaling via TSC and (b) suppress
case, this would mean that you'd better switch to a 6-way resistance exercise-induced muscle-
protein synthesis (Nader 2006).
split if you want to maximize your gains. Studies that this
way of training is superior, on the other hand, doesn't exist.

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6/8/2020 30 Min "Moderate Intensity Cycling" Enough to Cut Biceps Muscle Gains by 59%, Follow Up on 2015 HIIT Study Says - SuppVersity: Nutrition and Exercise Science for Everyone
Furthermore, the previously discussed study by Kazior suggests, albeit for cardio before weights,
This site
increased uses
gains cookies
in fiber to help
sizes, when the deliver services.
same muscle By using
(here legs) this site,
are trained duringyou agree
both, to the
the cardio use of cookies. LEARN MORE GOT IT!
and resistance training regimen. Would be interesting to see what pre-lifting arm cranking would
have done to the subjects' gains... but hey: that's a chance for another follow-up | Comment!

References:

Docherty, David, and Ben Sporer. "A proposed model for examining the interference
phenomenon between concurrent aerobic and strength training." Sports Medicine 30.6
(2000): 385-394.

Hennessy, Liam C., and Anthony WS Watson. "The interference effects of training for
strength and endurance simultaneously." The Journal of Strength & Conditioning Research
8.1 (1994): 12-19.

Hickson, Robert C. "Interference of strength development by simultaneously training for

strength and endurance." European journal of applied physiology and occupational
physiology 45.2 (1980): 255-263.

Leveritt, Michael, et al. "Concurrent strength and endurance training." Sports Med 28.6
(1999): 413-427.

Nader, Gustavo A. "Concurrent strength and endurance training: from molecules to man."
Medicine and science in sports and exercise 38.11 (2006): 1965.

Tomiya, Shigeto, Naoki Kikuchi, and Koichi Nakazato. "Moderate Intensity Cycling Exercise
after Upper Extremity Resistance Training Interferes Response to Muscle Hypertrophy but
Not Strength Gains." Journal of Sports Science and Medicine 16 (2017): 391-395.

Reactions: interesting (2) boring (0) understandable (0) too complicated (0)

Labels: build muscle, cardio, concurrent training, gainz, interference, resistance training, workout
programming

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