Ask the Exercise Scientist

[MuscleScience]

Horses eh? A man was Fvcked to death by a horse a little while ago in Enumclaw . A city just outside of Puyallup.

LOL, I had a really good laugh out of that news story when I heard it. I met a guy in Washington DC not to long ago that said thats where he was from. When I asked where the hell it was at, he asked if I heard of that incident.

So random...

[GuybrushThreepwod]

What do you even put on the tombstone? Or the obituary? Think of his parents! Jeez. What a freak...

[MuscleScience]

What do you even put on the tombstone? Or the obituary? Think of his parents! Jeez. What a freak...

Makes you wonder sometimes dont it.

[energizer bunny]

^^^^^^^^ but who is going to check it???? lol

[Swifto]

If you consume ANY form of carbs after doing cardio, do you slow or stop the "afterburn" effect cardio has?

[MuscleScience]

If you consume ANY form of carbs after doing cardio, do you slow or stop the "afterburn" effect cardio has?

It depends on how many carbs you ingest and how much of an insulin response is present. I am not particularly sure what the amount would be. I would have to do a literature review to find out. Most of the studies I see on the effect use between 30-70 grams of carbs which seems to be enough to slow fatty acid oxidation dramatically.

[Swifto]

If you havent seen my thread in the Diet Forum...

What do you eat for breakfast?

[MuscleScience]

If you havent seen my thread in the Diet Forum...

What do you eat for breakfast?

Responded.

[Swifto]

It depends on how many carbs you ingest and how much of an insulin response is present. I am not particularly sure what the amount would be. I would have to do a literature review to find out. Most of the studies I see on the effect use between 30-70 grams of carbs which seems to be enough to slow fatty acid oxidation dramatically.

Thanks. Is the "afterburn" really that important anyway? Should one avoid carbs altogether post cardio?

Responded.

Thank-you.

[MuscleScience]

Thanks. Is the "afterburn" really that important anyway? Should one avoid carbs altogether post cardio?

Thank-you.

I think it is, the metabolism is ramped up and burning fat as a fuel source at a relatively high rate. If one is cutting I see no reason to ingest a carb source directly after training. Most of what I have seen in the literature is that eating little to nothing for up to 2 hours PWO does not effect overall protein synthesis in a negative fashion. I personally cant stomach eating for at least an hour after training so it doesnt effect me not to eat.

[sizerp]

I think it is, the metabolism is ramped up and burning fat as a fuel source at a relatively high rate. If one is cutting I see no reason to ingest a carb source directly after training. Most of what I have seen in the literature is that eating little to nothing for up to 2 hours PWO does not effect overall protein synthesis in a negative fashion. I personally cant stomach eating for at least an hour after training so it doesnt effect me not to eat.

Nvm, my comprehension level wasn't all there after reading this question.

[peachfuzz]

so yesterday at the gym i am doing seated dumbbell french press and on my first working set my left tricep sort of pops (similar to cracking your neck but it was the muscle) and immediately became sore and felt almost as if it was severely bruised. now today the area where the tricep meets the back of the shoulder is stupidly sore. mobility is limited in left arm but not bad. any idea what happened?

[MuscleScience]

so yesterday at the gym i am doing seated dumbbell french press and on my first working set my left tricep sort of pops (similar to cracking your neck but it was the muscle) and immediately became sore and felt almost as if it was severely bruised. now today the area where the tricep meets the back of the shoulder is stupidly sore. mobility is limited in left arm but not bad. any idea what happened?

Well it sounds like you may have strained the tendon of the long head of the tricep. Possible tore it, did you feel it ball up or is there a knot anywhere in the arm???

[peachfuzz]

no knot, feels a little swollen. initially it felt like i tore something. but now im not so sure thats the case. im sure it will be better in a week or so but just wanted to know your thoughts.

[MuscleScience]

no knot, feels a little swollen. initially it felt like i tore something. but now im not so sure thats the case. im sure it will be better in a week or so but just wanted to know your thoughts.

Well a pop and some pain is very typical of both a simple muscle pull and a partial or complete tear. Sometimes a muscle tear will not hurt all that bad. Other times it will hurt like a biatch. I would suggest that you take it easy and if the pain persist that you get it checked out.

[peachfuzz]

Well a pop and some pain is very typical of both a simple muscle pull and a partial or complete tear. Sometimes a muscle tear will not hurt all that bad. Other times it will hurt like a biatch. I would suggest that you take it easy and if the pain persist that you get it checked out.

will do. thank you.

[Swifto]

I'm not sure you remember our chat about androgens and cholesterol and how they negatively effect it.

But I have read recently that when the liver is stressed from the use of various androgens, it releases enzymes (aspartate aminotransferase (AST/SGOT), alanine aminotransferase (ALT/SGPT)) to try to nutralise the synthetic hormones. These two enzymes (SGOT/SGPT) then throw lipids out of balance.

It would make sense seeing as something like Anadrol, is fairly harsh on the liver and cholesterol. Halo and Var at higher doses too.

[MuscleScience]

I'm not sure you remember our chat about androgens and cholesterol and how they negatively effect it.

But I have read recently that when the liver is stressed from the use of various androgens, it releases enzymes (aspartate aminotransferase (AST/SGOT), alanine aminotransferase (ALT/SGPT)) to try to nutralise the synthetic hormones. These two enzymes (SGOT/SGPT) then throw lipids out of balance.

It would make sense seeing as something like Anadrol, is fairly harsh on the liver and cholesterol. Halo and Var at higher doses too.

ALT and AST are good markers for determining the level of stress that the liver is under. These two enzymes are normally only present in high amounts after liver damage. Liver cells particularly the parenchymal cells express these two enzymes and when damaged they will leak out these two enzymes into the blood.

I do not know if they have any effect on serum cholesterol levels.

[MuscleScience]

Bump,

[Researcher]

What is the best way to improve my endurance using a treadmill and elptical machine? My goal is to run two miles as fast as possible, however due to shin splints I can't run every day. Is there a way to use the eliptical to improve my running? Thanks.

[MuscleScience]

What is the best way to improve my endurance using a treadmill and elptical machine? My goal is to run two miles as fast as possible, however due to shin splints I can't run every day. Is there a way to use the eliptical to improve my running? Thanks.

Well certainly not being able to train because of shin splints is a problem. You could try making your rest days that you have planned in as another day to train on the elliptical machine. This will keep some of the impact off your shins and help you get some extra cardio work in. The principle for training for specificity really means that for optimal performance if your a runner you run. However if your hurt then you cant train, so elliptical is better than nothing.

What is your timeline as far as when you have to run your two miles???

[Researcher]

Well certainly not being able to train because of shin splints is a problem. You could try making your rest days that you have planned in as another day to train on the elliptical machine. This will keep some of the impact off your shins and help you get some extra cardio work in. The principle for training for specificity really means that for optimal performance if your a runner you run. However if your hurt then you cant train, so elliptical is better than nothing.

What is your timeline as far as when you have to run your two miles???

Thanks for responding. I'm not doing it for a competition or anything so no real timeline. So when I do my runs on the treadmill is there any particular program you reccomend?

[MuscleScience]

Thanks for responding. I'm not doing it for a competition or anything so no real timeline. So when I do my runs on the treadmill is there any particular program you reccomend?

If two miles is your target distance then what I would recommend is that you do basically two things. One is you need to train for overload effect. Which means if your wanting to run 2 miles fast you need to run 3 or 4 fast as well.

The second thing is are one mile intervals. Run one mile flat out or at a higher than normal intensity. Then do a five minute cool down and run another mile. start out doing this once or twice. You should be able to do this twice in a week without problems. Eventually you will need to do 3 or 4 cycles of this.

Training split example, You modify based on how you recover between each workout. Regardless dont go under 3 miles on distance. And for the 2 mile there should be no need to go over 5 miles.

Monday: 3 miles
Tuesday: Elliptical
Wednesday: Intervals
Thursday:elliptical
Friday: 4 miles
Saturday: Rest
Sunday: Intervals or Elliptical based on recovery.

[Researcher]

Appreciate the info, Thankyou.

[TJ09]

have you ever heard that all out 40 second sprints stimulate the pituitary gland naturally releasing GH?

[TJ09]

And this one im not trying to be funny or rude at all dead serious just curious, ive heard that producing semen or ejackulating strips something like 5 grams of protein from your body is there any truth to that at all?

[MuscleScience]

have you ever heard that all out 40 second sprints stimulate the pituitary gland naturally releasing GH?

And this one im not trying to be funny or rude at all dead serious just curious, ive heard that producing semen or ejackulating strips something like 5 grams of protein from your body is there any truth to that at all?

GH release when associated with exercise is generally considered a function of Lactate production. (incorrectly called lactic acid in the blood) When high concentrations of Lactate are sensed, GH increases in a linear fashion. There are other factors caused by exercise that cause the release of GH as well.

As far as semen production goes, I am sure it takes a great deal of proteins along with carbohydrates and fats to produce the millions of sperm that mature each day. It takes 72 days for sperm to fully mature from start to finish. I dont know that I have ever heard of any number associated with sperm production and protein.

Regardless I dont think it will effect your bodybuilding...

[Researcher]

What's your educational background? For my next career I'd like to get into something involving athlets or training. I'd love to have the knowledge you have.

[MuscleScience]

What's your educational background? For my next career I'd like to get into something involving athlets or training. I'd love to have the knowledge you have.

check out page one.

[Friend]

Hey MS i got a couple of questions for you.

1. Why does barely anyone else at my gym sweat? I look around when i'm training and see only a handful of guys sweating in the weights room and really pushing it(cardio is a diff story). Every session i am fvcking dripping. I am usually in and out just on the hour. Is this because these other guys don't want to get bigger so therefor don't push themselves as hard? Or am i overdoing it? I wait a min maybe a min and a half in between sets, then i'm back into it. I used to have a decent 2min or so break in between but apparently to bulk, short breaks are better. What do you think bro?

2. What's the secret to big arms? My arms are nothing special but they are a body part i want to get seriously fvcking swole. I train bis and tris on the same day, 3 exercises each, 3 sets each exercise, maybe with a drop set. What would an ideal arm workout be to put alot of size on bis and tris so i can start stretching some tshirts!

Thanks bro

[MuscleScience]

Hey MS i got a couple of questions for you.

1. Why does barely anyone else at my gym sweat? I look around when i'm training and see only a handful of guys sweating in the weights room and really pushing it(cardio is a diff story). Every session i am fvcking dripping. I am usually in and out just on the hour. Is this because these other guys don't want to get bigger so therefor don't push themselves as hard? Or am i overdoing it? I wait a min maybe a min and a half in between sets, then i'm back into it. I used to have a decent 2min or so break in between but apparently to bulk, short breaks are better. What do you think bro?

2. What's the secret to big arms? My arms are nothing special but they are a body part i want to get seriously fvcking swole. I train bis and tris on the same day, 3 exercises each, 3 sets each exercise, maybe with a drop set. What would an ideal arm workout be to put alot of size on bis and tris so i can start stretching some tshirts!

Thanks bro

Everyone reacts a little differently to exercise. Some people sweat like crazy while others barely break a sweat. Resistance exercise really does not take a large amount of energy to perform relative to cardiovascular training. Mostly one works out in the anaerobic range and simple do not require a systemic physiological response to control energy and heat production. I personally never sweat when lifting weights unless I am doing squats. Certainly some people are not pushing themselves hard in the gym.

Training arms sometimes requires a less is more approach. A lot of people make the mistake that if they train them extremely hard with more working sets that this translates into more growth. That is not always the case. The number of exercises and sets seems on par. You may try splitting your bi's and tri's to back day and chest day respectively. These two muscle groups are both worked out when doing back and chest pretty well. By doing them with the other body parts you are effectively training them only once a week. Where as now you are essentially hitting bi's and tri's twice a week. Try that and see how you respond.

[TJ09]

I know its kinda backwards but what do you think about adding test to an eq cycle after doing eq for 6 weeks, continue the eq for 6 more weeks and run the test for 12 , so i would be on something for 18 weeks

[MuscleScience]

I know its kinda backwards but what do you think about adding test to an eq cycle after doing eq for 6 weeks, continue the eq for 6 more weeks and run the test for 12 , so i would be on something for 18 weeks

Well former scientist as I am not active in any labs at this particular point in time.

If you have an exercise/physiology related question post it here or in my blog. My Academic Qualifications are as follows. BA in Biology with a Minor in Chemistry, MS in Exercise Physiology/Science, Current doctoral student. I also have a few publications as co-author accumulated during my 5 plus years in primary research in several area's of science along with a few current studies still in progress or in the review process. However I am not the lead author on any of them for those who know what that means.

I am also certified as a Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. (NSCA) This qualification requires at least a bachelors degree in a health science field along with a written and practical exam and re-certification every three years.

Thanks.
http://forums.steroid.com/blog.php?b=109

Disclaimer: I will not answer questions about how to administer AAS.

Keep in mind guys that I am not an MD, nor do I profess to have medical knowledge. I only give opinions on injuries and such as from my professional none medical background in sports and science.

Page One.

[stack_it]

I have low back problems and can't squat more than 205 for 8-10 without major back pain. Should I continue to do the squats just for the stretch? I do get a slight burn from it but I know my legs can push way more than what my back can take. I've been to the docs about the back but I don't wanna have back surgery until I'm a little older. I can do hacks, leg press, etc with little or no pain.

[MuscleScience]

I have low back problems and can't squat more than 205 for 8-10 without major back pain. Should I continue to do the squats just for the stretch? I do get a slight burn from it but I know my legs can push way more than what my back can take. I've been to the docs about the back but I don't wanna have back surgery until I'm a little older. I can do hacks, leg press, etc with little or no pain.

What exactly were you diagnoses with???

[stack_it]

I was told my bottom three vertebrea are slightly twisted and locked up. Wasn't given any sort of name tho. The weight on my shoulders just puts a lot of pressure on it.

[MuscleScience]

I was told my bottom three vertebrea are slightly twisted and locked up. Wasn't given any sort of name tho. The weight on my shoulders just puts a lot of pressure on it.

Did you see a Medical Doctor or a Chiropractor for your back?

[stack_it]

Started at a med doc and they reffered me to chiropractor. Chiropractor told me I needed surgery

[MuscleScience]

Started at a med doc and they reffered me to chiropractor. Chiropractor told me I needed surgery

Without knowing exactly what your condition is I am not sure I could give you a good answer as to whether you should continue to squat or not. My instinct would be to say no, however if I were you I would ask you MD or DC what their opinion is.

[C_Bino]

Here is a question...and its two fold.

Do you believe in a genetic limit to muscle gain? And that is with or without steroid. Is there a limit to how much an individual can attain?

Second part.

If there is a particular training style that promotes the most muscular gains...lets say HIT for example...

If I had trained my entire life using HIT and not just the last 2 years would I have more muscle OVERALL or would it just bring me to my genetic limit faster? (given you said there is a limit)