Ask the Exercise Scientist

[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

[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 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/blogs/musclescience/109-post-exercise-related-question.html

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.

[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)

[TJ09]

sorry bro i didnt see your disclaimer

[MuscleScience]

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)

There is a potential genetic limit to muscle growth, If anyone ever reaches that point is debatable. Typically a person with training can continue to put muscle on well into their 40's. At around the 40-50 year mark muscle mass goes the other way. Most individuals will maintain muscle into their 30's with relative ease. Certainly Steroids will enhance or change the potential amount of muscle someone can gain in a lifetime of training and how long they can keep it.

As far as the best type of training for mass, that is a hot topic in the literature right now. If you remember a lot of exercise organizations had said that there is a certain weight and rep range to stay in for different goals such as strength, stamina or mass. Newer research has called into question some of these assertions and the only thing I can say is that whatever works for and individual is probably what is best for them. I think the overall strategy should be to change up ones routine regularly. (8-12 weeks) The literature is pretty clear that physiological adaptation to exercise
is probably the biggest factor in a person continuing to make gains.

[*El Diablo*]

MS Great thread

I have an overactive thyroid, I am always sweating, when i was younger i had very sweaty hands and went for an operation at aroud 12 to get my nerve' endings cut under my arms to eliminate my hands from sweating.. Anyway now the sweat just comes more around my back and abdominal area, which is a little of an issue with me, these are the only area's where i actually sweat, even when im working out and done i looks asif my shirt just came out of the washing machine, now, obviously because of this i struggle to pick up weight, even now im 5'9 and 218lbs with 12%bf, lucky thing is, that i dont have to follow a very strict diet, so no need for me to count my calories etc, because of my overactive thyroid = fast metabolism. What is there that u can possibly think could i be taking to slower my thyroid down? Even when i eat im constantly sweating and it acually hinders me alot?

[El Corvino]

I have one for you... I will be starting a cycle which includes Dbol . I have heard and read many of things... and want to know the correct answer. Do you A. Take it all in the morning 1 hour before a meal or do you space it throughout the day in 4 hour intervals?

[El Corvino]

And another question... Though I am paranoid in general... I'm always scared to do cardio when on cycle because of the fear of enlarging my heart. Is this really a threat? If it is... is this only with high intensity cardio? Would I be good doing my normal hour and 10 minutes of jogging with an average heart rate of 125 - 130?

[MuscleScience]

MS Great thread

I have an overactive thyroid, I am always sweating, when i was younger i had very sweaty hands and went for an operation at aroud 12 to get my nerve' endings cut under my arms to eliminate my hands from sweating.. Anyway now the sweat just comes more around my back and abdominal area, which is a little of an issue with me, these are the only area's where i actually sweat, even when im working out and done i looks asif my shirt just came out of the washing machine, now, obviously because of this i struggle to pick up weight, even now im 5'9 and 218lbs with 12%bf, lucky thing is, that i dont have to follow a very strict diet, so no need for me to count my calories etc, because of my overactive thyroid = fast metabolism. What is there that u can possibly think could i be taking to slower my thyroid down? Even when i eat im constantly sweating and it acually hinders me alot?

There are several medical treatments involving either surgery or medication. Both aim to bring the body back to a euthryoid state or a . In severe cases the Medical Professional may suggest either a surgical removal or radio-therapy to destroy the thyroid. In these cases a person typically has to go on thyroid medications for life. There are other medicines for less severe cases where the conversion of T-4 is blocked from being converted to T-3.

I assume you have been seeing a Doctor for this condition. It would be appropriate to discuss possible treatments with him/her. Hyperthyroidism can have a negative effect on overall health if left untreated.

Good Luck,

[MuscleScience]

I have one for you... I will be starting a cycle which includes Dbol. I have heard and read many of things... and want to know the correct answer. Do you A. Take it all in the morning 1 hour before a meal or do you space it throughout the day in 4 hour intervals?

Please see disclaimer on Page one or on this page on post 970.

And another question... Though I am paranoid in general... I'm always scared to do cardio when on cycle because of the fear of enlarging my heart. Is this really a threat? If it is... is this only with high intensity cardio? Would I be good doing my normal hour and 10 minutes of jogging with an average heart rate of 125 - 130?

AAS has been implicated in left ventricular hypertrophy. Whether or not this can lead to possible pathology is a matter of debate. Certainly persons already susceptible to heart problems would be more effected. I personally think that it is probably significantly more detrimental to ones health to not perform cardiovascular training both on and off cycle.

[El Corvino]

thanks for answering! I guess I will continue some cardio throughout.

[*El Diablo*]

There are several medical treatments involving either surgery or medication. Both aim to bring the body back to a euthryoid state or a . In severe cases the Medical Professional may suggest either a surgical removal or radio-therapy to destroy the thyroid. In these cases a person typically has to go on thyroid medications for life. There are other medicines for less severe cases where the conversion of T-4 is blocked from being converted to T-3.

I assume you have been seeing a Doctor for this condition. It would be appropriate to discuss possible treatments with him/her. Hyperthyroidism can have a negative effect on overall health if left untreated.

Good Luck,

Thanks MS, It really bothers me, but i would rather want to wait it out until i really cannot take it anymore, because i feel that i dont want to be doing "additional" meds upon the ones im already on.

thanks for that.

[MuscleScience]

Thanks MS, It really bothers me, but i would rather want to wait it out until i really cannot take it anymore, because i feel that i dont want to be doing "additional" meds upon the ones im already on.

thanks for that.

Your welcome and good luck to you!!!

[JDawg1536]

Dear Exercise Scientist,

I have forearm tendonitis and it's been getting worse the last week. What's your take on it? Like how should I treat it, how long should I take off, etc..... Also I looked it up online and it looks like the pain is experienced in the middle of the wrist and inside of the forearm, but mine is on the outside of the forearm about half way between the wrist and elbow. Do u know why that would be?

Thank You,
Jack Hoffer

[myturn]

If the bar goes a little past your shoulders that is not a big deal. Try on focusing on keeping proper posture meaning neutral low back and shoulders down and back. I try to squeeze my shoulder blades together as hard as I can on the initial pull to make sure my shoulders do not role forward.

my exper. on deads r deadlifting the same weight that i did squats with doing the exact amount of reps (2 days rest between deads and squat) on a good deadlift day u should feel soreness in your hamstrings concentrate on using your whole lower body not just your back this will keep your form and prevent from going to heavy

[DSM4Life]

Dear Exercise Scientist,

I have forearm tendonitis and it's been getting worse the last week. What's your take on it? Like how should I treat it, how long should I take off, etc..... Also I looked it up online and it looks like the pain is experienced in the middle of the wrist and inside of the forearm, but mine is on the outside of the forearm about half way between the wrist and elbow. Do u know why that would be?

Thank You,
Jack Hoffer

I have this in my bicep. Been out the gym for a month ! I feel like poo but my bicep feels A LOT better. I use to wake up with it being sore but its fine now. Going to start off some light weight to see how it feels after a workout.

[MuscleScience]

Dear Exercise Scientist,

I have forearm tendonitis and it's been getting worse the last week. What's your take on it? Like how should I treat it, how long should I take off, etc..... Also I looked it up online and it looks like the pain is experienced in the middle of the wrist and inside of the forearm, but mine is on the outside of the forearm about half way between the wrist and elbow. Do u know why that would be?

Thank You,
Jack Hoffer

When you say outside of your forearm are you talking thumb side or pinky side?

[JDawg1536]

When you say outside of your forearm are you talking thumb side or pinky side?

Pinky side. I just woke up, and it hurts right now. It's not bad just sitting here, but it stings pretty good when I even try to lift my laptop.

[JDawg1536]

I have this in my bicep. Been out the gym for a month ! I feel like poo but my bicep feels A LOT better. I use to wake up with it being sore but its fine now. Going to start off some light weight to see how it feels after a workout.

That sucks man. It's really frustrating.... I was making great gains and having great workouts for the last 4-6 weeks, and I don't wanna take time off at all.

[Merc.]

Great Thread MS .. Keep up all the GREAT work ..



Merc.

[MuscleScience]

Pinky side. I just woke up, and it hurts right now. It's not bad just sitting here, but it stings pretty good when I even try to lift my laptop.

Thats exactly where I get it to. Some things that help out are to not do a couple of exercises for awhile. Straight bar arm curls, skull crushers, and easy bar arm curls should be avoided until the pain subsides. Or any other exercise that aggravates it. It takes me a good month or so for mine to go away when they flare up. Most that I have talk to about this have similar times.

[MuscleScience]

Great Thread MS .. Keep up all the GREAT work ..



Merc.

Thanks Merc.

[elpropiotorvic]

mate thanks for sharing ur knowledge here....
now
Im trying to lean out before I start to bulk up a little bit....
I want your take on this

My diet consists of approx 150 g of carbs 263 g of proteins and about 50 g of fats....very rough ..the only thing accurate are proteins but anyways...

I am currently supplementing with BCAA's in the morning during my cardio workout wich is after weights on an empty stomach.

I literally have no time to train anylonger in the morning and i have also read is not good to do anymore than 30 min cardio on empty stomach(from 6:30 to 7:30 a.m)....
Anyways.. If I wanted to do another half an hour of cardio at lunch break from work, would that harm my muscles, what is a good way of preventing this anticipating that it does(maybe by getting another BCAA drink?) also should I ramp up my carbs after my workout...following my two meals to allow the body appropiate nutrients for recovery and not be exposed to injury?

[MuscleScience]

mate thanks for sharing ur knowledge here....
now
Im trying to lean out before I start to bulk up a little bit....
I want your take on this

My diet consists of approx 150 g of carbs 263 g of proteins and about 50 g of fats....very rough ..the only thing accurate are proteins but anyways...

I am currently supplementing with BCAA's in the morning during my cardio workout wich is after weights on an empty stomach.

I literally have no time to train anylonger in the morning and i have also read is not good to do anymore than 30 min cardio on empty stomach(from 6:30 to 7:30 a.m)....
Anyways.. If I wanted to do another half an hour of cardio at lunch break from work, would that harm my muscles, what is a good way of preventing this anticipating that it does(maybe by getting another BCAA drink?) also should I ramp up my carbs after my workout...following my two meals to allow the body appropiate nutrients for recovery and not be exposed to injury?

My take on cardio and diet for leaning out are simple this, And exactly what I am following now.

Am cardio is ok on and empty stomach, taking BCAA's before possibly has some muscle sparing properties. The research is a bit ambiguous on this right now. However the research is more clear that carbs are not needed PWO to facilitate protein synthesis provided that a protein source is ingested within 2 hours PWO.

I actually prefer two bouts of exercise per day as opposed to one because one takes advantage of basically two afterburn process after exercise where fat is used as a energy source at much higher percentages of total caloric expenditure.

My take on diet is that carbs are what make you fat. I follow when I am cutting that is basically a KETO style diet. I get virtually no carbs throughout the day other than from leafy greens or the few that are in my protein shake. To make up for some of the drop in caloric intake I supplement with fish, EVOO and flaxseed oils in my shake and meals. I prefer to get my fats from none red meats just because of the high percentage of *****-6/9's that are in red meat. Of course those other sources have a better ratio of *****-3's to *****-6's. Plus my cheat days instead of carbs I have a KC strip or some beef ribs or something like that. I do have on carb up day and there are a million opinions on that. KETO works great for me, you will have to play around with what works for you.

Here are a few highlights of on this particular discussion from this thread.

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.

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.

Actually i did until recently, I started researching low carb diets and doing pwo, protein only. I read a couple of really good studies that looked at protein synthesis PWO with carbs + protein ingestion vs carb only or protein only or control. In both studies protein synthesis pwo was not significantly different in the protein+carbs vs the protein only group. I wish I could find the studies i am not sure were I put them. I think it was in ACSM's journal MSSE in the may or june edition. I can not remember I read so many papers throughout the week Its hard to remember were i got them all. I will see if I have them in my endnote file if you really want them.

Anyway what brought me to those papers is there is an effect called after burn where the body is in a fat burning mode to make up for the O2 debt and the effect of adrenaline post exercise. It has been know for sometime that for about 2 hours after exercise the metabolism is raised and a larger percentage of fat calories are being use to generate ATP for growth and repair and other energy needs. However as soon as insulin hits fat and muscle cells it virtually cancels the effects of adrenaline and causes a virtual shut down on fat burning. The reason for this is that insulin and adrenaline have an inhibitory effect on each other in the intracellular second messenger systems. (AC, PP-1, IP3 and probable some others I cant think of right now)

There is still some debate on how much fat is actually burned PWO by this after burn mechanism. The argument is that steady state aerobic exercise burns more fat calories. However the opposing argument is if that was true then all sprinters, wrestlers and basketball players would be fat instead of ripped up. The theory on that is durning competition that the body possible burns virtually no fat as compared to the amount burned from sugars durning
anaerobic exercise.

That camp states that most of the fat burning is due to the large increase in anaerobic demands and a huge increase in adrenaline. Adrenaline release is directly related to exercise intensity. Since there is a two fold effect, both huge O2 debt to "repay" and a large amount of adrenaline circulating. Fat being the preferred energy source is burned at a high rate and may potentially extend the after burn zone to meet energy demands.

[Merc.]

Thanks Merc.

Back at ya my friend .....





Merc.

[Swifto]

My take on cardio and diet for leaning out are simple this, And exactly what I am following now.

Am cardio is ok on and empty stomach, taking BCAA's before possibly has some muscle sparing properties. The research is a bit ambiguous on this right now. However the research is more clear that carbs are not needed PWO to facilitate protein synthesis provided that a protein source is ingested within 2 hours PWO.

I actually prefer two bouts of exercise per day as opposed to one because one takes advantage of basically two afterburn process after exercise where fat is used as a energy source at much higher percentages of total caloric expenditure.

My take on diet is that carbs are what make you fat. I follow when I am cutting that is basically a KETO style diet. I get virtually no carbs throughout the day other than from leafy greens or the few that are in my protein shake. To make up for some of the drop in caloric intake I supplement with fish, EVOO and flaxseed oils in my shake and meals. I prefer to get my fats from none red meats just because of the high percentage of *****-6/9's that are in red meat. Of course those other sources have a better ratio of *****-3's to *****-6's. Plus my cheat days instead of carbs I have a KC strip or some beef ribs or something like that. I do have on carb up day and there are a million opinions on that. KETO works great for me, you will have to play around with what works for you.

Here are a few highlights of on this particular discussion from this thread.

ha ha...

I knew I asked good questions!

[elpropiotorvic]

Danke mein freund