• Episode 3 of Muscle College Radio is Now LIVE! Dr. Wilson and I annihilate cardio myths!

    Posted In: News  /  Posted On: 03.16.13

    In episode 3 the docs discuss CARDIO: what is it? How is it regulated? How do nutrition, training, and supplements affect it? And what strategies can you use to maximize the benefits from it?



    Comments On This Post

    1. avatar

      I quite enjoyed this podcast. Having a long commute to work, it’s a blessing to have things like this to listen to. So, a flagrant THANK YOU for these things. I do have a question regarding something that felt missed in this particular episode (unless I missed it myself).

      How does one schedule HIIT into a weekly programming scheme? Such as, how far away from leg days, should I stack it on upper days, should I make it a totally separate session or can I do it after lifting, would it be prudent to just do HIIT on its own day to increase leg training frequency by default, etc.

      I realize a lot of this will depend on a persons conditioning level, calorie intake, etc. Just curious as to your opinion/observed anecdotes.

    2. avatar

      Awesome stuff. In regards to sprints vs bikes on the hip flexion front, with proper sprinting technique wouldn’t you get a fair bit? Maybe not compared to a bike if you have long legs but for most people I’m guessing it wouldn’t be all that different in terms of flexion and you’d also get to work on hip extension. Am I way off base or does that make sense.

      Keep up the good work.



    3. avatar

      Thanks so much for the awesome information you and Dr. J provide. One question…what about the general health benefits of cardio? Does traditional cardio provide any additional protection against heart disease etc. that may not come from high intensity intervals? Maybe this would require another meta-analysis. I am not a body builder, but I do love to weight train and certainly do not want to lose muscle unnecessarily. Perhaps the question is…who lives longer/healthier a marathon runner or a sprinter? My guess is the sprinter, but that is just my “bro-science”.

    4. avatar

      Where does rowing fit with all this , i row 5 k`s 3-4 times a week in the morning around 8 hours before lifting sessions , time is 22 minutes and heart rate is around 70 % -80 % , i `m not making any size gain at the moment but my lifts have all improved with my current split which is akin to phat but a little different , calories are just over maintenance by around 300 approx

    5. avatar

      What an awesome hour of information – gonna put those 10 sec sprints into action tonight and stop the stupid treadmill boredom routine i been doing …lost so much weight with it but most muscle i think cause my legs look all skinny now -

    6. avatar

      Thanks layne for these awesome informations on cardio.I have some questions for you regarding hiit cardio.
      a) how long could be an hiit cardio routine?I have read 16-20 minute maximum.Is this true or could be more?
      b) You propose 2-4 minute rest between intervals but i found in your previous interviews that you suggest spints like 10-15 sec with 50sec rest.Or 20 sec sprints with 40 sec rest.Have you reconsider your opininion on rest time?
      Thank you again for these broadcasts.

      • avatar

        Do you guys even listen to the podcast. Let go a little from all those tiny details. Layne have some basic numbers to wait in between the high intensity or just listen to your body. Wait for your heart rate to come down so you can give it your all again. Not so much that you’re completely relaxed but so that you’ve recovered enough. You’re making it say more complicated than it needs to be.

    7. avatar


      I was doing 15 second all out 30 second rests using a gym boss timer and rotating between lifting. So lever squats or deadlifts 6 sets, 4 sets bench, 6 sets pulldowns or bb rows, 4 sets military press, and then finishers (read delt pulls, or other stuff)…

      I have thrown up from this, I am completely drained. Im doing this stuff at 50% 1rm always trying to do them explosively.

      Any thoughts on this? I found after a month was able to not die from this but was not really able to add weights. I was doing this 2x per week with 1 day of full body hypertophy/power training….

    8. avatar

      This is the best podcast I’ve heard yet! Would you be able to post the studies that Dr. Wilson referenced?

      It’s difficult to hear the spelling of the scientists’ names through speech, and he doesn’t actually name the published works.

    9. avatar

      Great podcast. Layne- people like you and Dr. Wilson are a boon to serious lifters everywhere, whether we compete or not.

      Thanks for the FREE information. Who said nothing good comes without a price???

    10. avatar

      Hey Layne,

      Just a suggestion. It would be great if you could post the study reference you talk about in the podcast. or maybe say the author name in the podcast. So people can look it up.

    11. avatar

      Very useful information in the podcast. I appreciate the collaboration of you two and taking the time to share data. I’ve recently discovered you and have the highest interest to keep watching, reading ,and listening to the information you’re willing to share. I do have a question that you or maybe someone in this forum could possible answer.

      My question is when incorporating the high intensity interval training, would it be optimal to separate the cardio from leg days?

    12. avatar

      Would sledgehammer & tire training do for HIIT or would it be difficult to get the heart rate high enough on this “equipment”? Seeing as wingate bike can increase leg’s muscle mass could the sledgehammer routine affect the upper body hypertrophy?

    13. Pingback: Dynamic Duo Training | Mock Wingate HIIT Protocol

    14. avatar

      This was a good podcast, but it leaves me with a question. Everything you guys spoke of tended to imply or suggest that when performing optimally effective high-intensity intervals (for the purpose of physique and fat loss), the recovery interval should be “complete” or near complete. My question: is there ever a reason to use incomplete rest intervals and rush into the next bout?

      Obviously, the work:rest ratio will vary based on a person’s individual conditioning level as well as the duration of the work interval, but would it ever be more beneficial to utilize the smaller 3:1, 2:1, 1:1 or even 1:2 rest ratios? “Cluster sets” of intervals come to mind.

      What differences occur when performing equally intense work bouts with complete vs incomplete rest?

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