Paleo Diet and Paleolithic Diet Questions & Answers

Question

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This is a difficult question to phrase clearly, but let me try and lay it out.

WORKOUT X:
Run 1 mile then 5 sets of:
15 pull-ups
60 jump-ropes
15 press-ups
60 jump-ropes
15 air-squats
60 jump-ropes

WORKOUT Y:
5 sets of the following:
15 pull-ups
15 press-ups
15 air-squats

Both workouts were done as required with the same level of intensity: each rep done in < 5 second and if needed a < 60 second rest period between sets. Pre/post-workout nutrition is the same for both.

Now my question is driven from a conversation I had this morning with two friends, who mentioned that my significant weight-loss versus muscle gain may most likely be related to doing more of a (X) workout rather than a (Y) workout. That I needed to notch back on the intensity and focus on max reps to failure. Although I am already doing max reps to failure in workout (X).

My question is, what is the actual biological/biochemical difference between these two workouts? If both use only body-weight, the strength reps are equal and the only difference is that (X) has an obvious increased aerobic element (running/jump-rope); is there anything actually going on differently in the body in terms of muscle and strength gains? Is there an anabolic/catabolic difference between the two and thus one effects muscle and strength development differently and less or more efficiently than the other?

Edit: Understandably these are probably very low rep workouts for the fitter amoung you, but my question should remain the same even with increased reps, dumbell presses, weighted squats et al or even a hypothetical workout routine. My question really is not about how to gain more muscle, that is quite straight forward. My question is what is the biological/biochemical difference between these two exercises if any and if and why one would be more effective than the other if the weight and reps are the same but one just has added aerobic?

Simply I am trying to find out if there is actually no difference at all in terms of strength gain, but rather one simply has added aerobic benefits. Or perhaps the added aerobic does have a negative effect. This is the question. Thanks. :)

edited Nov 28 2011 at 18:20

asked Nov 28 2011 at 15:44

AlohaSpeck
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I don't think either of those workouts are designed for muscle gain. Just my .02. – JakeA Nov 28 2011 at 15:48

Surely there is muscle/strength gain even just with bodyweight exercises albeit slowly. I.e. Being able to increase pull-ups reps in a single set from 15 to 30, 45 etc. The question is though quite what is happening here and if one or the other has a negative or positive impact, why and how. – AlohaSpeck Nov 28 2011 at 15:57

suppversity.blogspot.com/2011/11/… – Mallory Nov 28 2011 at 17:30

Are you properly conditioned for running/jumping rope in this "what-if" question? Or are you seriously fatigued after say running 1 mile? I ask because this will affect the physiological situation in your body greatly (e.g. muscle fiber type, lactic acid, etc)... which is what you are asking about it seems. – saiklón Nov 29 2011 at 7:58

Saiklón, thanks, yeah I am taking about 2 minutes rest after the run before starting the 5 sets, but have only around 20 secs of rest between sets. What you alluding to is what I am wondering about in the detail. – AlohaSpeck Nov 29 2011 at 14:40

Adel · Answer 1 · 2011-11-29 06:48:02Z UTC

in all honesty, if you had shown me the two example workouts without the question, I had said the first is a conditioning workout, the second is a something that will allow you to maintain a basic level of conditioning... I don't see a strength workout there.

in other words with the first workout you will get more conditioned, with the second you will (if anything) increase the reps on the moves you do... that being said the use of a bagpack with weights and reps in the <10 range on pull-ups, push-ups and squats could turn it into a "strength workout", which - with the addition of the rope-jumps could actually help you buid a decent physique

in the end, you are always operating on a continuum, but strength comes with lifting heavy and progressively increasing weights (not reps)

Carina · Answer 2 · 2011-11-28 17:39:49Z UTC

I don't know the answer for sure, but I'm pretty sure that you need to go for tougher, heavier pumps and focus less on reps. Then eat some good "recovery" foods including some carbs for muscle gain (otherwise they get smaller, I think). I'm not sure on the specifics, but all the gainers in the health food store I work at are carb-loaded (well, not LOADED) and have lots of proteins and l-glutamine for muscle/tissue repair. If you want to keep it up, you can just take l-creatine which helps add bulk and strength to muscles, but I think if you stop taking it, it goes away.

miked · Answer 3 · 2011-11-28 18:06:29Z UTC

To me workout X is a long beat-down that you should only do for two reasons. 1) it's fun for you, some people (me included) like to do stupid stuff, but my guess is that you're pushing 30-45 minutes on that workout and you're getting into beat-down territory. 2) you want to train the mental part of doing something hard.

Workout Y is a quick metcon, good for building some of the high-intensity energy burning pathways, probably pretty decent for weightloss, but the only strength gains you get from it are going to be from the "novice effect" and you'll plateau pretty quickly.

I suggest workout Z which I think is better for you in both strength and fitness than X or Y.

3 rounds of 15 pull ups 15 barbell shoulder to overhead (press, push-press, jerk, whatever) 15 back squats

The weight on the barbells should be at a weight that it's a real struggle to get all 15 in one set, with some failure on round 3.

That will get you the high-intensity pathway and the strength pathway. 3 rounds is better because you're not going to go too long.

Also, I generally like 21-15-9 rather than 15-15-15 just because the rep scheme seems to fall off just as fast as you get tired and each round is equally as hard.

What is the actual biological/biochemical difference between a strength workout versus an aerobic strength workout?

3 Answers