wot do

been doing hiit on a bike for a few weeks now and i've tried both. only issue i have is on leg day if i do hiit before I can't hit suat #'s and if i do it after i can't give it my 100% intensity

When I was cutting I did it after, but then I was like fk this I'm not staying at the gym fking running like a gazelle. So I just did skip rope inbetween every other set, Didn't really affect my strength for the next set.

after.

your maximum effort IS high intensity, regardless of whether you could do more before the weightlifting as opposed to after.

I read you shouldn't really do cardio within a few hours of lifting. I can't remember what the reasoning was, it may have been broscience.

/e. But I think it was just as simple as you don't want to do it before because you want energy for lifting and you don't want to do it after because you just want your body to recover.

This post was edited by Mastersam93 on Jan 5 2015 05:41am

Sounds a lot like broscience to me

omg do HIIT squats, sooo much better than running or biking or rowing!

Cardio training in general in combination with strength training will yield slightly subpar results in each aspect through chronic competitive down regulation of mTOR by ampk phosphorylation. The difference isn't crazy but you won't really be able to avoid the decrement in adaptation.

Its true, its best to space them out, BUT i would still make sure to do cardio after lifting.

yeah you either deplete glyc for strength training and perform worse at that or you delay psynth upregulation by another hour or two and still see subpar results in both aspects

Nah, exercise training upregulates the alpha-2 isoform of AMPK which doesn't antagonize mTOR. That's why exercise possesses its robust repartitioning effect, concomitant activation of both of these myriad pathways doing ostensibly contradictory actions.

Beyond that, apart from like long-distance running I'd presume, HIIT and typical cardio exercise also upregulates mTOR. Albeit not nearly as much as strength training, it still also does activate mTOR. Has there been a study to test the effect of these groups we're mentioning and tested differential mTOR responses? None that I'm aware of, so I'm going to assume the difference is probably present but small and maybe even negligible. Besides, in general purely measuring rates of protein synthesis & mTOR levels aren't a proxy that's indicative of gains. There's also the influence of upstream mTOR kinases (Akt and Erk) that are anabolic on their own independently, as well as downstream mTOR players that may not be affected by the influence of cardio due to already being phosphorylated (p70s6k and 4E-BP1). Not to mention the satellite cell response that does correlate with longer time size gains in at least one study that probably wouldn't be quite as influenced I wouldn't gather (as many of the factors probably aren't as affected due to cardio).

All in all, unless doing excessive amounts of cardio I don't think it'd make a difference. Especially if said person stuck to HIIT and didn't do it literally daily pwo (I don't know it but the slight difference there is may accrete over time. It's too hard to say imo).