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Combining Cardio and Resistance Exercise Disrupts Anabolic Gene Expression!

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  • Combining Cardio and Resistance Exercise Disrupts Anabolic Gene Expression!

    Combining Cardio and Resistance Exercise Disrupts Anabolic Gene Expression!

    Breaking News: In this month’s Journal of Applied Physiology, researchers reported that if you are trying to gain muscle mass, combing resistance exercise and cardio in the same session may disrupt genes for anabolism. Previous research has observed only modest hypertrophy with endurance training combined with resistance exercise in skeletal muscle of subjects. Therefore, the possibility exists that the cumulative adaptive effect with consecutive resistance and endurance exercise bouts results in an “interference effect” with concurrent training. Researchers took trained men and assigned them to either one of two conditions: One experimental trial consisted of a bout of resistance exercise followed by a bout of endurance exercise (cycling) while in the other trial subjects performed the reverse exercise order (i.e. endurance then resistance exercise).


    • Following a standardized warm-up (2 x 5 repetitions at 50% and 60% 1RM, respectively), subjects performed 8 sets of 5 repetitions at ~80% 1-RM. Each set was separated by a 3 min recovery period during which the subject remained seated on the leg extension machine.
    • Subjects performed 30 min of continuous cycling at a power output that elicited ~70% of individual VO2peak.


    Muscle biopsies were taken before, 15 minutes after exercise and 3 hours after exercise. Basically, it’s a “no win” situation no matter which way you look at it. Combing cardio and resistance exercise disrupted genes for muscle anabolism. For example, here is what the researchers found when genes were analyzed:

    Cardio before Resistance Exercise- A novel finding was that an endurance bout undertaken prior to resistance exercise suppressed IGF-I Ea (a gene splice of IGF-1) mRNA (-42%) and also induced small declines in Mechano Growth Factor (-27%). The findings of the present study represent the collective effect of diverse contraction modes and it is tempting to speculate that endurance exercise immediately preceding resistance exercise attenuates the anabolic response.

    Resistance Exercise then Cardio- Cardio performed after resistance exercise increased genes for muscle tissue breakdown. For example, muscle breakdown genes were elevated Atrogin (21%) and MuRF (53%) mRNA when cycling was performed subsequent to resistance exercise. Previous studies have shown that Atrogin and MuRF mRNA (genes for muscle tissue breakdown) following a single bout of endurance exercise were elevated. Thus, the results indicate that endurance activity after resistance training may have the capacity to exacerbate the genes for catabolism and subsequent protein degradation. Consequently, when resistance exercise is undertaken after endurance exercise, up-regulation of ubiquitin ligase expression may be suppressed. Moreover, PGC-1α mRNA which is a gene that turns “on” an aerobic phenotype was elevated when cycling preceded resistance exercise.


    In summary, the results indicate that endurance activity performed prior to resistance exercise may diminish the anabolic response while performing endurance after resistance exercise may exacerbate inflammation and protein degradation. The results provide support for the contention that (acute) combing cardio and resistance exercise training back to back does not promote optimal activation of anabolic pathways. Thus, undertaking both resistance exercise/cardio together in close proximity influences the acute molecular profile and likely exacerbates acute “interference” of key anabolic signaling pathways.

    If you going to do cardio, it may be better to perform it earlier or later in the day as opposed to doing it before or after resistance exercise for an optimal anabolic effect.


    Comments or Opinion on this study?

    J Appl Physiol. 2009 Jan 22. [Epub ahead of print][IMG]file:///C:/DOCUME%7E1/DAVEPA%7E1/LOCALS%7E1/Temp/msohtml1/01/clip_image001.gif[/IMG] Links
    Consecutive bouts of diverse contractile activity alter acute responses in human skeletal muscle.

    Coffey VG, Pilegaard H, Garnham AP, O'Brien BJ, Hawley JA.
    RMIT University.
    We examined acute molecular responses in skeletal muscle to divergent exercise stimuli by combining consecutive bouts of resistance and endurance exercise. Eight men (22.9 +/- 6.3 yr, body mass 73.2 +/- 4.5 kg, VO2peak 54.0 +/- 5.7 mL(.)kg(-1)(.)min(-1)) were randomly assigned to complete trials consisting of either resistance exercise (8 x 5 leg extension, 80% 1RM) followed by a bout of endurance exercise (30 min cycling, 70% VO2peak), or vice-versa. Muscle biopsies were obtained from the vastus lateralis at rest, 15 min after each exercise bout and following 3 h of passive recovery to determine early signaling and mRNA responses. Phosphorylation of Akt and Akt1 (ser473) were elevated 15 min after resistance exercise but not cycling, with the greatest increase observed when resistance exercise followed cycling (~55%, P<0.01). TSC2-mTOR-S6K phosphorylation 15 min following each bout of exercise was similar regardless of exercise mode. The cumulative effect of combined exercise resulted in disparate mRNA responses. IGF-I mRNA content was reduced when cycling preceded resistance exercise (-42%) while MuRF mRNA was elevated when cycling was undertaken after resistance exercise (~52%, P<0.05). The HKII mRNA level was higher following resistance-cycling (~45%, P<0.05) than cycling-resistance exercise, while modest increases in PGC-1 mRNA did not reveal an order effect. We conclude that acute responses to diverse bouts of contractile activity are modified by the exercise order. Moreover, undertaking divergent exercise in close proximity influences the acute molecular profile and likely exacerbates "adaptation interference". Key words: endurance, resistance exercise, acute responses, skeletal muscle.

  • #2
    Interesting!

    Comment


    • #3
      thats with a leg exercise what about upperbody
      "Leg Day Is Business"
      Layne Norton

      Comment


      • #4
        Originally posted by gainmusclefast View Post
        thats with a leg exercise what about upperbody
        So you're saying if the cardio is biking and the workout upper body, you don't believe the effects would be occlusive (ie, adaptation interference)?

        the cardio is a pretty systemic effect so while it might be (might) less occlusive, there would likely be some occlusion regardless of the bodypart trained.

        I'll give you an extreme example: If you run marathons, even if you dont' pump your arms, it will occlude your capacity for adaptation to an upper body workout, for instance.

        I don't think there is any doubt that the two would occlude eachother.

        Comment


        • #5
          interesting to see how much of a starved state they were in..
          very interesting although discouraging, always thought cardio was better after weights, due to losened stores but obvioulsy is detrimental.
          New-Man Nutrition
          Live Free, Train Hard

          Comment


          • #6
            well i think a lot of trainers and me personally have expected this for a long time, good thing to know those of us who thought this were right! LOL
            Teen NPC competitor.

            Writer/promoter
            JackedWithoutJuice.com

            Comment


            • #7
              Very interesting. I wonder if being on the gas negates these findings?

              I know when I bulk without cardio I have the best response building muscle.
              All posts are for entertainment and may contain fiction. Consult a doctor before using any medication.

              Comment


              • #8
                I wonder how long of a break in between you need for that not to be the response or if you could trick the body into thinking its been longer then it really is.

                If you did your workout followed by a post wokrout liquid meal containing whey/carbs/leucine/4-OH-Isoleucine could you start the anabolic cascade. Then 10-15 minutes after finishing the PWO shake you start cardio coming from a completely anabolic state.

                Comment


                • #9
                  Oh man, I can't take this shit no more!!!!! One study says one thing is good and then another one comes out saying it is no good then back to good etc etc etc. IE Eggs are good for you then bad for you, zma doesn't do shit or zma increases test growth and igf-1, and so on and so forth. Man its frustrating

                  Comment


                  • #10
                    Originally posted by SpecialistPitt View Post
                    Oh man, I can't take this shit no more!!!!! One study says one thing is good and then another one comes out saying it is no good then back to good etc etc etc. IE Eggs are good for you then bad for you, zma doesn't do shit or zma increases test growth and igf-1, and so on and so forth. Man its frustrating

                    please post the study that has opposite findings to those of the paper in this thread..

                    Comment


                    • #11
                      I would like to see tipsta's veiw on this...
                      "Biggest Penis I've Ever Seen", Says My Blind Girfreind.

                      Comment


                      • #12
                        Originally posted by Dr Pangloss View Post
                        please post the study that has opposite findings to those of the paper in this thread..
                        I am not challenging the findings of the subject matter of this thread. I am "showing" my frustration of reading about how studies will say somethign is good, and then another study will say the same thing is no good

                        Comment


                        • #13
                          Originally posted by SpecialistPitt View Post
                          I am not challenging the findings of the subject matter of this thread. I am "showing" my frustration of reading about how studies will say somethign is good, and then another study will say the same thing is no good

                          i understand that. but how does it apply to this finding? do you know of a study that conflicts with the one robby has posted?

                          Comment


                          • #14
                            man i like robbie. i just had to express that. now i dont just see studies about drugs posted, i see a study that i have believed in all along being found to be true. finally got there shit together. nice job MD
                            Teen NPC competitor.

                            Writer/promoter
                            JackedWithoutJuice.com

                            Comment


                            • #15
                              Originally posted by Dr Pangloss View Post
                              i understand that. but how does it apply to this finding? do you know of a study that conflicts with the one robby has posted?
                              I was under the impression that doing cardio after lifting was a good thing because your heart rate is influenced through weight training so the aerobic system is somewhat jump-started if you will hence you will burn more calories doing the same amount of cardio as before training.......... And i just realized this second that this has nothing to do with the subject at hand, LMFAO!!!!

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