My Secret to Maintaining Muscle… Cardio for Hypertrophy

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Study – Journal of Applied Physiology

Per the research, researchers had each one of the 10 participants do 5 days of knee extensions on a single leg, and 5 days of knee extensions + one legged aerobic work alternatively

Hypertrophy was two times as great within the aerobic leg versus. the force only leg – a 6% rise in quads area versus 3%

Gene Expression Changes

Increases in PGC-1a were considerably greater within the aerobic leg (10.3-fold increase versus. 2-fold increase), and myostatin reductions were significant within the aerobic leg (65% decrease), but away from the strength only leg (31% decrease)

PGC-1a increases mitochondrial biogenesis, thus growing the capability for generation of ATP, or growing angiogenesis, thus supplying more nutrients towards the muscle AND PGC-1alpha protects skeletal muscle from atrophy by suppressing FoxO3 Action and atrophy-specific gene transcription

FoxO family transcription factors play a vital role within this lack of cell protein, so when activated, FoxO3 causes expression from the atrophy-related ubiquitin ligases

AMPK phosphorylation was greater within the aerobic leg when compared to strength only leg, but there have been no alterations in p70S6K phosphorylation (a downstream protein within the mTOR path)

For any specifics in the study, “Acute AE reduced glycogen content (32%) and elevated phosphorylation of AMPK (1.5-fold) and rpS6 (1.3-fold). Phosphorylation of p70S6K and 4E-BP1 continued to be unchanged.”

“Thus AE activates AMPK, reduces glycogen stores, and impairs the advancement of concentric pressure, yet muscle hypertrophic responses to chronic RE training appear to not be compromised.”

Research from Exercise and Sport Sciences Reviews also investigated muscle hypertrophy effects from aerobic training – this just provides more explanation on why it’s great for hypertrophy

Aerobic fitness exercise results decrease in catabolic mRNA expression, induction of mitochondrial biogenesis and dynamics and elevated muscle protein synthesis

PGC-1α inhibits FOXO3a expression therefore lowering muscle catabolism

In a single study (Cell), after 8 days of resistance exercise PGC-1α4 was elevated 1.5-fold while a combined training course of both aerobic and resistance exercise elevated PGC-1α4 two times those of the resistance group alone (i.e., 3-fold)

Combined with the elevated expression of PGC-1α4 there have been also reductions in catabolic mRNA expression (FOXO3a, MuRF-1, myostatin)

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How Lengthy to hold back Between Cardio & Lifting?

One study found the Journal of Strength & Conditioning Research discovered that as much as 24-hrs recovery between cardio and strength training being active is needed to raise your heaviest weights

Another study, that one also in the Journal of Strength & Conditioning Research, concluded that you ought to have a minimum of 6 hrs backward and forward

Particularly mentioned that, “Fitness coaches should avoid scheduling 2 contradictory characteristics, with under 6-hour recovery together to acquire full adaptive responses to concurrent training.”


10.6 Exercise and Muscle Performance

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