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Tried using the search function, but to no avail. The question that popped into my head when reading the book was: “Define HARD training?”.So how hard is hard? The old "you'll know it when you do it"-answer doesn't cut it for me. I am all too familiar with hard, near debilitating training.But how about lighter sessions? Lighter in the sense of systemic effect, not effort. I can work my arms for 2 hours (not that I ever would), and leave the gym being unable to lift my house keys, but I doubt that it would have a large enough systemic effect to warrant a full backload.So what then? Do a smaller backload? Do no backload? Or does even a non-full-body, yet intense workout translocate enough tGLUT?
For myself hard is when I see stars or feel like throwing up, when I do either of the big three!
Heavy lifting mostly. Like a Powerlifter's type routine, and a Bodybuilding type routine. It all has to go in on how you personally lift. While higher reps can get tGLUT4 receptors moving, concentrating on the heavy reps/sets will do better in warranting a backload.
Heavy lifting mostly. Like a Powerlifter's type routine, and a Bodybuilding type routine. It all has to go in on how you personally lift. While higher reps can get tGLUT4 receptors moving, concentrating on the heavy reps/sets will do better in warranting a backload.
I've been PLing off and on for 23 years, so that shouldn't be a problem. 🙂 But I was wondering about how systemic the training effect on tGLUT would be. For example: a max effort day for bench has not only low volume, but is also (especially for me) mostly a tricep day. So even though the intensity is very high, I'm still only working a few pounds of muscle intensely.Quite different from a serious DL session, where half my body is intensely worked. So I can't imagine tGLUT translocation will be anywhere near as large with smaller muscle groups. Which would then have implications for how much carbs could be consumed.
For myself hard is when I see stars or feel like throwing up, when I do either of the big three!
Hows your nervous system?
Think I can partially answer my own question…Exercise training at 50 and 75% of heart rate reserve was performed for 12 wk in 18 individuals...Skeletal muscle glycogen and GLUT-4 concentration increased 24 and 60%, respectively, with training. There was no direct relationship between the change in GLUT-4 protein and the change in glucose disposal rate. These findings demonstrate that chronic exercise training without changes in body composition improves peripheral insulin action in subjects with impaired glucose tolerance.http://ajpendo.physiology.org/content/264/6/E855.shortOf course this would also mean that an all-out HIIT session would necessitate about as much of a backload as a heavy squat workout. The concensus seems, however, to be to not backload after HIIT.Interesting...
Alot of the HiIT people are also on carb nite and are trying to keep themselves empty of glycogen as your body gives up fat stores more easily without glycogen to fall back on, right?From what I understand that one of the main points of the hiit cardio in either of these protocol is simply to empty glycogen stores. Not that it doesn't have other benefits like increased metabolic rate and you burn fat while doing it. Can even increase muscle nuclei. However after an ass busting hiit session I don't see why you couldn't back load if you wanted. Only it's sorta like emptying a pitcher of water just to fill it.
Only it's sorta like emptying a pitcher of water just to fill it.
Well, I think it depends on your goals. If you do HIIT performance oriented, i.e. to improve your explosiveness or lactat tolerance, a backload would be the right thing to do. Especially, if used as a finisher after lifting.
HIIT was just an example, I'm not looking to debate the merits of that in particular. Although the research is interesting and can be practical. For example, when my wife and I cannot lift at the same time, she can lift, I can do HIIT, and we can share a backload afterwards — without her having to cook two different meals. So that would be extremely practical.I think the (simplistic) take-home message seems to be, that anything that has you gasping for air for at least 30 seconds a few times would allow for a full-blown backload. So then no, me doing heavy bench lockouts would not qualify for a full backload.
i was doing dynamic effert lower body tonight, first i did hill sprints, rested 30 min, box jumps, 10setx3 box squats and deads, RDLs, split sqaut dumbell and abs, and im hittin up a backload, not a huge one though due to not going for super heavy sets,
For myself hard is when I see stars or feel like throwing up, when I do either of the big three!
Hows your nervous system?
Had a brain fart a couple of months ago (anxiety) but now back on track!Cheers,
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