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Madman mTOR and AMPK
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<blockquote data-quote="madman" data-source="post: 134459" data-attributes="member: 13851"><p>Ideally if your goal is gaining muscle mass than not only is having optimal testosterone levels beneficial in the overall picture but as you know diet is critical to ones progress as not only will one need to be in a caloric surplus but one will also need to consume the minimum daily protein requirements along with enough of the other macros carbs/fats.</p><p></p><p>If ones goal is to maximize muscle/strength gains than cardio should be kept to a minimum and not overdone as it can be counter productive to muscle/strength gains depending on the volume of cardiovascular exercise done.</p><p></p><p></p><p></p><p></p><p></p><p>Here is a great video with Eric Helms explaining the most recent study regarding HIT and MICT (moderate intensity continuous training) effects on strength/hypertrophy</p><p></p><p>LISS is also discussed mainly towards the end of the video.</p><p></p><p>[MEDIA=youtube]qrkxcOtScvQ[/MEDIA]</p><p></p><p></p><p></p><p></p><p>Some take home points:</p><p></p><p><strong>Mitigate Interference Globally</strong></p><p></p><p><strong>- worst thing <span style="color: rgb(184, 49, 47)">cardio right before you lift</span></strong></p><p><strong>- next best <span style="color: rgb(184, 49, 47)">weights/than cardio</span></strong></p><p><strong>- better <span style="color: rgb(184, 49, 47)">6 hrs apart or on separate days</span></strong></p><p><strong>- best <span style="color: rgb(184, 49, 47)">minimize cardio (depending on goals)</span></strong></p><p></p><p></p><p></p><p>- HIT sprint intervals on bike/cycling are problematic compared to MICT</p><p></p><p>- compared MICT to HIT sprints on a bike and they found that sprinting decreased hypertrophy and strength more or had larger interference effect than moderate intensity</p><p></p><p>- most likely comes down to not the <span style="color: rgb(184, 49, 47)"><strong>molecular differences</strong></span> but the <span style="color: rgb(184, 49, 47)"><strong>fatigue</strong></span> caused by it</p><p></p><p>- HIT resulted in less strength/muscle gain (more signs of an interference)</p></blockquote><p></p>
[QUOTE="madman, post: 134459, member: 13851"] Ideally if your goal is gaining muscle mass than not only is having optimal testosterone levels beneficial in the overall picture but as you know diet is critical to ones progress as not only will one need to be in a caloric surplus but one will also need to consume the minimum daily protein requirements along with enough of the other macros carbs/fats. If ones goal is to maximize muscle/strength gains than cardio should be kept to a minimum and not overdone as it can be counter productive to muscle/strength gains depending on the volume of cardiovascular exercise done. Here is a great video with Eric Helms explaining the most recent study regarding HIT and MICT (moderate intensity continuous training) effects on strength/hypertrophy LISS is also discussed mainly towards the end of the video. [MEDIA=youtube]qrkxcOtScvQ[/MEDIA] Some take home points: [B]Mitigate Interference Globally[/B] [B]- worst thing [COLOR=rgb(184, 49, 47)]cardio right before you lift[/COLOR] - next best [COLOR=rgb(184, 49, 47)]weights/than cardio[/COLOR] - better [COLOR=rgb(184, 49, 47)]6 hrs apart or on separate days[/COLOR] - best [COLOR=rgb(184, 49, 47)]minimize cardio (depending on goals)[/COLOR][/B] - HIT sprint intervals on bike/cycling are problematic compared to MICT - compared MICT to HIT sprints on a bike and they found that sprinting decreased hypertrophy and strength more or had larger interference effect than moderate intensity - most likely comes down to not the [COLOR=rgb(184, 49, 47)][B]molecular differences[/B][/COLOR][B] [/B]but the [COLOR=rgb(184, 49, 47)][B]fatigue[/B][/COLOR] caused by it - HIT resulted in less strength/muscle gain (more signs of an interference) [/QUOTE]
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