My Muscle Maintenance Secrets- Cardio for Hypertrophy
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My Muscle Maintenance Secrets- Cardio for Hypertrophy- Thomas DeLauer
Study - Journal of Applied Physiology
Per the study, researchers had each of the 10 participants do 5 weeks of knee extensions on one leg, and 5 weeks of knee extensions + one legged aerobic work on the other
Hypertrophy was twice as great in the aerobic leg vs. the strength only leg - a 6% increase in quadriceps area vs 3%
Gene Expression Changes
Increases in PGC-1a were significantly higher in the aerobic leg (10.3-fold increase vs. 2-fold increase), and myostatin reductions were significant in the aerobic leg (65% decrease), but not in the strength only leg (31% decrease)
PGC-1a increases mitochondrial biogenesis, thus increasing the capacity for generation of ATP, or increasing angiogenesis, thus providing more nutrients to 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 critical role in this loss of cell protein, and when activated, FoxO3 causes expression of the atrophy-related ubiquitin ligases
AMPK phosphorylation was greater in the aerobic leg compared to the strength only leg, but there were no changes in p70S6K phosphorylation (a downstream protein in the mTOR pathway)
For a specifics from the study, “Acute AE reduced glycogen content (32%) and increased phosphorylation of AMPK (1.5-fold) and rpS6 (1.3-fold). Phosphorylation of p70S6K and 4E-BP1 remained unchanged.”
“Thus AE activates AMPK, reduces glycogen stores, and impairs the progression of concentric force, yet muscle hypertrophic responses to chronic RE training appear not to be compromised.”
https://journals.physiology.org/doi/full/10.1152/japplphysiol.01082.2013
A study from Exercise and Sport Sciences Reviews also looked into the muscle hypertrophy effects from aerobic training - this just provides more explanation on why it’s good for hypertrophy
Aerobic exercise results reduction in catabolic mRNA expression, induction of mitochondrial biogenesis and dynamics and increased muscle protein synthesis
PGC-1α inhibits FOXO3a expression therefore lowering muscle catabolism
In one study (Cell), after 8 weeks of resistance exercise PGC-1α4 was increased 1.5-fold while a combined training program of both aerobic and resistance exercise increased PGC-1α4 twice that of the resistance group alone (i.e., 3-fold)
Along with the increased expression of PGC-1α4 there were also reductions in catabolic mRNA expression (FOXO3a, MuRF-1, myostatin)
https://pubmed.ncbi.nlm.nih.gov/23217713/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/
How Long to Wait Between Cardio & Lifting?
One study found the Journal of Strength & Conditioning Research found that up to 24-hours recovery between cardio and resistance training exercise is required to lift your heaviest weights
https://pubmed.ncbi.nlm.nih.gov/14636098/
Another study, this one also from the Journal of Strength & Conditioning Research, concluded that you should have at least 6 hours between the two
Specifically stated that, “Fitness coaches should avoid scheduling 2 contradictory qualities, with less than 6-hour recovery between them to obtain full adaptive responses to concurrent training.”
https://pubmed.ncbi.nlm.nih.gov/25546450/?dopt=Abstract
References
https://journals.physiology.org/doi/full/10.1152/japplphysiol.01082.2013
https://opentextbc.ca/anatomyandphysiology/chapter/10-6-exercise-and-muscle-performance/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757413/
https://www.sciencedaily.com/releases/2017/11/171108124129.htm
https://pubmed.ncbi.nlm.nih.gov/17053067/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040247/
Видео My Muscle Maintenance Secrets- Cardio for Hypertrophy канала Thomas DeLauer
Check Out Perfect Keto's Keto Bars HERE: www.perfectketo.com/td20
This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.
Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc): https://www.thomasdelauer.com/life-optimization-tactics/
Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer
It's important that I am honest and to say that this video does have a sponsorship from Perfect Keto, supporting them is a good way to support my channel!
My Muscle Maintenance Secrets- Cardio for Hypertrophy- Thomas DeLauer
Study - Journal of Applied Physiology
Per the study, researchers had each of the 10 participants do 5 weeks of knee extensions on one leg, and 5 weeks of knee extensions + one legged aerobic work on the other
Hypertrophy was twice as great in the aerobic leg vs. the strength only leg - a 6% increase in quadriceps area vs 3%
Gene Expression Changes
Increases in PGC-1a were significantly higher in the aerobic leg (10.3-fold increase vs. 2-fold increase), and myostatin reductions were significant in the aerobic leg (65% decrease), but not in the strength only leg (31% decrease)
PGC-1a increases mitochondrial biogenesis, thus increasing the capacity for generation of ATP, or increasing angiogenesis, thus providing more nutrients to 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 critical role in this loss of cell protein, and when activated, FoxO3 causes expression of the atrophy-related ubiquitin ligases
AMPK phosphorylation was greater in the aerobic leg compared to the strength only leg, but there were no changes in p70S6K phosphorylation (a downstream protein in the mTOR pathway)
For a specifics from the study, “Acute AE reduced glycogen content (32%) and increased phosphorylation of AMPK (1.5-fold) and rpS6 (1.3-fold). Phosphorylation of p70S6K and 4E-BP1 remained unchanged.”
“Thus AE activates AMPK, reduces glycogen stores, and impairs the progression of concentric force, yet muscle hypertrophic responses to chronic RE training appear not to be compromised.”
https://journals.physiology.org/doi/full/10.1152/japplphysiol.01082.2013
A study from Exercise and Sport Sciences Reviews also looked into the muscle hypertrophy effects from aerobic training - this just provides more explanation on why it’s good for hypertrophy
Aerobic exercise results reduction in catabolic mRNA expression, induction of mitochondrial biogenesis and dynamics and increased muscle protein synthesis
PGC-1α inhibits FOXO3a expression therefore lowering muscle catabolism
In one study (Cell), after 8 weeks of resistance exercise PGC-1α4 was increased 1.5-fold while a combined training program of both aerobic and resistance exercise increased PGC-1α4 twice that of the resistance group alone (i.e., 3-fold)
Along with the increased expression of PGC-1α4 there were also reductions in catabolic mRNA expression (FOXO3a, MuRF-1, myostatin)
https://pubmed.ncbi.nlm.nih.gov/23217713/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/
How Long to Wait Between Cardio & Lifting?
One study found the Journal of Strength & Conditioning Research found that up to 24-hours recovery between cardio and resistance training exercise is required to lift your heaviest weights
https://pubmed.ncbi.nlm.nih.gov/14636098/
Another study, this one also from the Journal of Strength & Conditioning Research, concluded that you should have at least 6 hours between the two
Specifically stated that, “Fitness coaches should avoid scheduling 2 contradictory qualities, with less than 6-hour recovery between them to obtain full adaptive responses to concurrent training.”
https://pubmed.ncbi.nlm.nih.gov/25546450/?dopt=Abstract
References
https://journals.physiology.org/doi/full/10.1152/japplphysiol.01082.2013
https://opentextbc.ca/anatomyandphysiology/chapter/10-6-exercise-and-muscle-performance/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757413/
https://www.sciencedaily.com/releases/2017/11/171108124129.htm
https://pubmed.ncbi.nlm.nih.gov/17053067/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040247/
Видео My Muscle Maintenance Secrets- Cardio for Hypertrophy канала Thomas DeLauer
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