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Training in the Evening May Lead to Greater Training Adaptation

December 27, 2016

Combined strength and endurance training performed in the evening may lead to greater muscle hypertrophic than training in the morning πŸ’ͺ
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Really cool study by KΓΌΓΌsma and colleagues (2016) showing that when combining both endurance and strength training, working out in the evening may be beneficial for muscle mass gain πŸ€”
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The study also investigated the effects of training order (strength before endurance or vice-versa) within these training interventions. Although there was no significant effect on muscle mass or strength gains for training order, there appears to be a beneficial effect on time-to-exhaustion cycling performance, when endurance training was performed prior to strength training. So for you concurrent training athletes out there, ordering your training this way may be of benefit, irrespective of what time of day you train πŸš΄πŸ‹ β €β €β €β €β €β €β €β €β €
The authors also investigated the effects of training time on serum hormone levels. Although not that prevalent today, a few years ago many people were proponents of training in the morning as testosterone levels are meant to be higher and this would lead to greater muscle gains. However, the present study, like other before it, found no effect of training order or training time on circulating hormone levels πŸ’‰
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Overall, a very interesting study and no doubt a huge undertaking from the authors considering they ran a full 24-week training study with 52 participants πŸ˜…
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Link to read the full study can be found here: πŸ‘ˆ

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