Brock,

I'm not upset anymore than I'm upset with any uneducated person harming people because they don't know any better. If you never posted that absurdity again, I'd be content with that. Glad to see that you've decided to decline my invitation to take part in an actual debate based on evidence and are instead bowing out like a reasonable person would when clearly both wrong and outmatched.

I wish you good fortune in the wars to come.

Here's a pretty good write up about vitamin D by a physician who practices science based medicine, with citations.

http://www.drmirkin.com/nutrition/vi...endations.html

Cliffs: excess vitamin D supplementation doesn't do anything beneficial for the vast majority of people.

I am curious as to what people think of probiotics and if they think positively about them what they would suggest to look out for when choosing them? Thanks.

Bit of a broad question but I'd like to add more cardio to my routine and am not sure how to incorporate it?

Does 15min of HIIT+LISS cardio after each lifting session (~1h & 4x/week) seem like a reasonable choice when cutting? Anyone has tried this or another routine and had great results?

Say for example a mix of walking/sprinting on the treadmilll.

HIIT is dumb.

Yes that's fine, don't overthink it.

Cina,

Can you explain why you think that your first foray into cardio for the whopping total of one hour per week needs to be a high intensities?

Are you sure you can even do this without hurting yourself?

Hey,

I'm no stranger to cardio and think I can definitely handle high intensity, I play basketball at club level and that's usually very intense so I don't think hurting myself is a worry right now.

Going to cut pretty seriously now and been reading/watching a bunch of resources where most people were arguing that cardio while cutting is beneficial and I've read a few knowledgeable people arguing for a mix of low intensity/high intensity (for example walking then sprinting * 10) which apparently gives great result during fat loss.

I typically wouldn't bother with cardio too much (except riding the bike for 10minutes warming up) as basketball would do the job but since I've got the summer off with no basketball and want to take my cut seriously I figured i'd throw cardio in. Also high intensity burns more calories more quickly (my time is limited) which is going to help me psychologically to be able to eat more.

Thing with cardio is so many people tend to have different opinions and there a few good old debates (cardio killz gains lol, before/after lifting, low intensity/high intensity) that tend to make me unsure as to how to incorporate it in my cutting phase hence why my question. Doesn't matter that much since eating is going to be way more important than cardio but still interesting neverthless

Why don't you just jog or ride the bike slowly for the time you'd be at basketball?

Check out the pieces on bodyrecomposition.com about endurance training.

I personally think there is almost no reason to ever do HIIT. Perhaps in a few cases where people just are so lazy they are willing to trade off diminished gains + increased injury risk + overtraining risk to sit around for another hour a week.

It really, really, really is easy to hurt yourself sprinting if you've not been running for a while.

I think if you're going to do sprinting you need 10 minutes of warmup jogging (not walking) & 10 minutes of cooldown jogging around it plus some pre-sprint drills, and yes you probably should just stick to easy runs for a while before adding sprinting and good god sprinting on a treadmill sounds like a legit way to get yourself maimed or killed!

If you're dying to try HIIT now, just use a bike.

Yea that's fine I understand. Bunch of resources I have read/watched tended to argue that HIIT is more effective than LISS but a combination of both is good hence why my question really. Didn't really think of the injury concern I have to say and will keep this in mind.

HIIT is only more effective in extremely time limited studies. (Like you example of an hour a week.)

The biggest injury in 'spontaneous' sprinting is the hamstrings during the foot strike because they are an eccentric contraction "rebound" muscle and it is the nearly instantaneous transition from that to the actual forward movement generation force.

Better words to describe the actions are failing me entirely at the moment and I refuse to just Google but you know what I mean I hope.

There'll be times where I go to the gym at night because it's less crowded and because morning is inconvenient. When I get back home I'm tired and lazy and don't want to take a shower. Also, showering in the morning is great because helps to wake up and it's nice to feel fresh starting off the day. Showering twice every 12 hours seems like overdoing it and a waste of water.

Is it bad to not shower before going to bed after a light-moderate workout? Can't tell if sleeping in my own filth is bad for my health or just kinda gross.

Take the shower. All hell could break loose overnight or in the morning.

Also wash your sheets.

My understanding is that for some people HIIT gives greater cardio gains. Also my personal experience.

References?

"Cardio gains" means what?

Ya, that is patently absurd. Like lats being of any real importance on bench level absurd.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657417/

You may draw that conclusion from studies like this, which is understandable. But the idea of achieving any real cardio improvement in an hour of week is laughable. (Or really doing much of anything.)

http://www.bodyrecomposition.com/fat...nclusion.html/

This series is a good starting point to understand the subject more in depth.

https://www.ncbi.nlm.nih.gov/pmc/art...3/figure/Fig2/

Think that covers injury risk. (Keep in my novice runners generally ramp mileage and intensity too quickly and get hurt. Please note that those are time adjusted rather than mileage adjusted, since obviously sprinters idly walk around a decent amount.)

https://www.acsm.org/docs/brochures/...l-training.pdf

Even the ACSM thinks that HIIT in isolation should be introduced slowly. And this aside from the context of weight training. The obvious in practice example would be literally decades of bodybuilders eschewing anything but LISS while dieting. Lyle touches on this in more detail.

http://www.bodyrecomposition.com/tra...training.html/

Quick explanation of what is sprint training. I'm sure that packing in 4x the efforts in 1/4th the time of elite athletes will totally not increase injury risk. But I'm just guessing here. I'm sure that doesn't actually occur.

Probiotics are great. Pretend I linked to recent studies like this and this that find evidence they help with symptoms of depression and chronic fatigue among other things. You want Lactobacilli and Bifidobacteria. No idea how to assess which strain or product is the best or how much difference there is between them.

I'll also link to a study that found no evidence that probiotics help improve low mood to save others the hassle, as well as a study that found evidence that it does.

So you're saying there's a chance

Any logical reason that my DL should be so much worse from a 1rm perspective than Squat, OHP or bench. Been lifting seriously for about 3 years and all three other lifts listed have progressed much further than my DL.

Fwiw I weigh abt 225 and 1rm are about:

DL 275
Squat 275
Bench 245
OHP not sure maybe 155

Idk maybe that DL isn't that out of whack??

Oh and I'm 47 and hadn't lifted seriously prior to abt 3 years ago


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See what you can do with a trap bar DL. If its notably higher then my guess would be you are quad dominate and a barbell deadlift is much less quad.

Also film and upload, it might be some kind of poor form as well.

You aren't deadlifting often enough, or with not enough volume. What program are you doing?

Started off as SS then added in some secondary stuff and generally that is what I do still. So I generally lift 4 days a week and 1 day is bench, 1 squat, etc. Will confess my lifting has gotten a bit inconsistent at times

there definitely have been stretches where I may only DL 2x in a month due to real life stuff getting in the way. So I suppose your first point prob makes most sense


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