Cardio Can INCREASE Your Muscle Growth (Here's How)
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- เผยแพร่เมื่อ 26 ก.ค. 2024
- - Link to Alpha Progression App: alphaprogression.com/HOUSEOFH...
- Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/fr...
0:00 Intro
0:30 Part I: Cardio = More Blood Flow = More Hypertrophy?
2:16 Part II: How Cardio may Benefit Hypertrophy
5:00 Part III: Practical Recommendations
8:00 Part IV: Summary
References:
Thomas et al. - pubmed.ncbi.nlm.nih.gov/35971...
Nederveen et al. - www.ncbi.nlm.nih.gov/pmc/arti...
Snijders et al. - pubmed.ncbi.nlm.nih.gov/27897...
Moro et al. - pubmed.ncbi.nlm.nih.gov/31518...
Stronger by Science article - www.strongerbyscience.com/res...
Spencer and Gastin - pubmed.ncbi.nlm.nih.gov/11194...
Roberts et al. - peerj.com/articles/5338/
Miettinen et al. - pubmed.ncbi.nlm.nih.gov/28284...
Murach and Bagley - pubmed.ncbi.nlm.nih.gov/26932...
Ogasawara et al. - pubmed.ncbi.nlm.nih.gov/23053...
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Hey all! - Link to Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY
- Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/
Timestamps:
0:00 Intro
0:30 Part I: Cardio = More Blood Flow = More Hypertrophy?
2:16 Part II: How Cardio may Benefit Hypertrophy
5:00 Part III: Practical Recommendations
8:00 Part IV: Summary
Would you say that someone who lifts but never does cardio should stop lifting and do a few weeks of cardio then resume lifting?
Because the part of the video on "energy crisis" implied that muscles would slow growth if capillaries weren't enough; if you exercise cardio wouldn't that stress capillaries?
So instead of stressing capillaries and muscles at once in a session you focus on one then the other?
Remember the most important muscle you have in your body is your heart... Do your cardio 😁
Hahaaa... Bingo ♥️😍 many gym govers do not know " heart" is a Muscle !!! Not even the personal trainers 😂😂😂😂😂 sad indeed...
Without a heart your biceps do not function :(
Exatly, that's why I have a "heart day" in my routine :D
@@siderax4187 just one?
@@wilfredv1930 why are ppl like this?
How in the hell is this channel not in the MILLION sub yet?!
I've stopped having tendonitis from over training with heavier dumbbells thanks to this channel and my growth through the last year has seen no change from what I could have gotten from heavy lower sets.
Thank you dude, it's awesome to hear this!
@@HouseofHypertrophy Bro you're legit a life saver for me; also I've shut a few arguments down about "only heavy builds muscle" by pulling up one of your vids... You can't argue scientific proof!
What I commented some videos back... Must be he's new on yt because there is non other like this.. 💯 💯 💯 Greatest ever
Old school fool problem.. Learnt that from mountaindog.. Biceps/triceps and hamstrings doesn't need to be overloaded with tons.. Better off extra reps of real proper form reps.. Bless ya
Well, the information is totally on point, but he must of taken the new U-tube class where you make long pauses in the middle of the sentence and short pauses at the end. For me personally, I don’t have the time to always sit and listen without doing something else. So I miss the info. Quite frankly it is annoying. Andrew Huberman does it as well. But he doesn’t do it when lecturing. I personally hate it. Because I have a tendency to multi task. Like clean the house, do dishes etc. 😮
Greg Doucette does resistance training 3x a week.
But uses his stationary bike 6 days a week.
I do 10 miles a day.
And just started resistance training regularly.
My recovery is under 24 hours
39 years old.
Zero injuries
I just don't think gear users are the best example of this subject. He also has amazing genetics as well. So it's not the best to use someone like him as an example, since he is one of the extremes. But, that's just my own opinion.
I’ve noticed this from influencers who used to do endurance athletics and were able to get jacked naturally after their amateur careers were over.
Forreal! Anytime I see ex soccer or ex running athletes start lifting heavy they get strong quiiiiick
Yep, perhaps this has something to do with it
@@youtubescholar that's literally me rn 😂😂. I've been playing football 10+ years. This year i'm combining football and gym. 9 months into gym and my legs and calves seem to have grown a lot although I never payed much attention to it before. I weighed 60kg and now at 68kg.
Edit: with paying attention I mean looking at my muscles, because I do train legs*
@@jaro551 i’ve played football for 11+ years from when i was 5 until 17 and when i turned 19 i started going to the gym i used to be really light around 55 kg and 1 year later i was at 71,3 kg
@@youtubescholar because they used peds in the past and permanently have improved gain potential
I'm a marathon runner, and only taken up weight training recently. It is definitely easier to gain muscle, and lean bulk with a solid aerobic engine, endurance base.
Very interesting to hear that, thank you for sharing!
Great video as always. I personally perform low intensity cardio concurrently with my lifting and reduce the cardio during higher intensity training cycles which seems to be decently well supported from this and the previous video.
Awesome stuff, I wish you continued gains in all areas :)
As always, great video! The problem with this first study is that after training one leg, all participants trained for hypertrophy with both legs. This means that the strongest leg will do more work in bilateral exercises. We know that to equilibrate unbalances in unilateral strenght, unilateral exercices are better! They should have done one group with only unilateral exercises
can't believe you make a video this high on quality and instead of filling it with sponsors you only used one, at the end of the video.
thanks house of hypertrophy, i really appreciate your effort to make this kind of content
That's really kind of you, thank you :)
Awesome video, mate 👍 Moral of the Story: "Never Skip Cardio coz it makes your Resistance Training even more awesome!"
adding welcome in different languages is a good gesture.
Glad to see that this channel is rising
Thank you dude :)
Excellent summary and very insightful information. Just found your channel and definitely hit subscribe! One thing about the audio during the speech sections: occasionally it sounds like there is maybe just a tad too much audio dynamics compression or limiting going on. It could be beneficial to revisit the settings of any potential compression filters or effects. Typically this can be addressed by lowering the source volume, decreasing the compression ratio or increasing the threshold volume, or perhaps a combination if the above. This would give your voice a bit more headroom to breathe. Just my opinion of course, the content and overall production is absolutely great. Thank you and keep up the great work :)
This channel needs at least million subs
Incredible job as always, but it would be cool if you did, as in many other video, put the data on strength too. Many people who watch your videos aren't only interested in muscle hypertrophy !
Great stuff, looked forward to this one in particular! 💪
You natty?
I made really good gains in highschool despite doing cross country and track half the year. Super cool to know scientificlly why. Great video!
Seems like people who used to do cross country have these (capillary density)benefits and the work capacity to build top notch physiques. Like Geoffrey Varity Schofield and others former endurance athletes.
Very interesting, thank you for sharing!
Thank you for the chill vibes and awesome info🖖
Thank YOU for checking it my friend!
Awesome stuff, its very nice to see that cardio may have a great synergy with muscle growth. It motivates me even more to not skip it. =)
Thanks for the content!
No problem my friend :)
Great content💪🏼
Would love a vid about protein suplements, minerals etc. Love your vids so much info well explained, helps a lot, also visual are just f*cking great.
I recently add running on weekends for aerobics and cardiovascular benefits also i get to do those pull ups machine in open area gyms so hopefully i might get strong enough to do real pull ups and dead hangs
Interesting. I just recently started mountain biking and endurance bodyweight training concurrently with weight training, just because i love them, cardio makes me feel good and it's awesome to have better stamina in day to day life
Cardio is certainly awesome :)
Ah yes, the mitochondria. The powerhouse of the cell. It's all coming back to me now.
Great content. I will consider a high rep training block and switch back to lower reps to have long term results.
Hey HoH, I absolutely love your content!
It would be amazing if you could do a video on the best exercises for muscle activation, not EMG activation, which all of the TH-camrs are doing.
Maybe you could do like a tier list for specific muscles? Like a tier list for the back in terms of muscle activation.
The community can vote on which muscles they would like to see next, or which variations of pull ups target which muscles.
Just a thought though. I know you would nail that video if you made it.
I am planning to make a series of videos on developing each muscle :)
@@HouseofHypertrophy that's amazing!! Goid luck
Waited for this one haha
Haha, hope you liked it!
Excellent video! I've been wanting to implement cycling in my routine too.
Now let's see how long it takes for Greg Doucette to comment on this one! 🤣
Haha, I wish you good luck with the cycling :)
Interesting news, thanks again.
No problemo!
Amazing!!
Basically do your Zone 2 or 3 cardio on lifting rest days with the muscle group you want targeted, so for upper body shadow boxing, rowing etc.
Good dynamic warmup 10-20 mins before lifting and sauna or zone 1 / 2 cardio cool down after working out.
It may benefit hyperthrophy.
You want to build more mitochondrias and cappilary density in local region of muscle group (think boxers/MMA uses their arms and upper body a lot, more mitochondrias and cappilarry density in upper body lets them have good hyperthrophy in upper body when compared to footballer).
I would hypothyseise then that hyperthrophy is about first mechanical tension and then to a noticable degree how many power factories (mitochondrias and cappliray denisty) you have.
More power factories equals better workout, more power and better recovery possibly.
Muscle damage and metabolic stress are a lot less important factors.
I watched a video about fasting couple days ago and you lose lot more muscles and almost none, when only walking a lot every day while fasting.
Would guess that you would want to have a Deload week, even not lifting for a week just doing cardio zone 2 and shadow boxing would stop the muscle losse, build more power factories for a week and recover the hormons to come back even stronger and prone to hypethropy for next training block.
Finally, studies to back up my clames. Strong heart strong body. Now, do a video on training with chains/resistance bands with moderate load. Stronger faster
Another reason to use the elliptical more muscles activated during cardio.
Counterpoint: you can get addicted to the endurance sport you choose, and then you are going to feel tremendous pressure to up your W/kg by leaning down, which definitely will limit hypertrophy. It actually got to the point for me that I do "cardio" exercises to support my running. I do agree that you should do a lot of Z2 training to increase mitochondria and capillaries, but doing Z2 as "cardio" in a gym is going to be a really, really long slog. It's much easier to run, swim, or cycle. Then you will get hooked.
Also, 50 m sprint stays in your ATP-PC system. It's more like weightlifting (jerks and snatches). Strength training and hypertrophy work is somewhere between anaerobic and aerobic. Something that really hits your anaerobic system would be like the 1500 m distance. To get the mitochondrial and capillary adaptations, you have to run pretty slow if you don't have them already (which is the case for most guys who go to big box gyms) to stay well within your aerobic system.
You essentially want to slowly build up volume in some endurance sport where you keep your heart rate at the top end of zone 2 (60-75% of your max heart rate). If you are only interested in those two adaptations to facilitate hypertrophy, then this is all you need to do, and it won't really interfere with your lifting at all as long as you start small and increase volume slowly. But you eventually will want to get your total time up to about 200 minutes per week in sessions at least 45 minutes in length. That's where the adaptations really start to accumulate. You can test your progress using something like a MAF test, or just timing your performance at a specific distance in the top end of zone 2. You will get a little faster without your heart rate getting up into zone 3 and starting some of the glycolysis. If you go into zone 3, you are going to have just a bit of lactate build up and possibly muscle fatigue, and that will affect your hypertrophy because it will affect your actual lifts unless you program it carefully until you get used to it (may take years).
Higher reps may not only benefit capillary formation in the muscles exercised they should also improve tendon strength.
I only go for leisurely walks on my rest days but now I think I'll include some exercise bike, treadmill and rowing machine sessions.
FWIW, when I was in high school I remember thinking that I always had my best weight training performance on the days when I had run a mile shortly beforehand.
WHAT WAS THAT NEW INTRO SOUND 🥶
Haha, I tend to switch up the beats every video. But I have used this one previously :)
I do HIIT jump rope 5-6x a week.
I read recommend it as you can do it for just 15 mins and burn so many calories both when doing it and after that as your body is trying to recover more from the fatigue.
Jumping rope is certainly awesome and fun, haha :)
So you jump rope right on
Rode mountain bike most days of the week anywhere from 15-180 mins a day. Within 3 months after no lifting experience could squat 150. Moved home didn’t have a gym and didn’t ride my bike but had a home gym with a dangerous squat rack I didn’t use. Upper body significantly increase in lean mass and lower body didn’t change much, if anything they grew. I struggled with 100kg and now about 4-5 months from then my legs are only slightly stronger than when I was riding my bike and squatting as complete noob. All in a span of 2 years. Back squats combined with bicycle riding significantly improve overall leg strength and doubled my progression.
Very interesting video. I try to jog or do some sort of weight training 2 or 3 times a week.
I find practicing running with different speeds, terrains, and arm movements like shadow boxing works great for staying ripped. Implementing sprints and ninjutsu movements movements works great for your speed agility and coordination as well. Simple calisthenics such as push ups, pull ups, hand stand push ups,and core work blended into a run is great too. It’s alL about finding that state of flow and practicing intensity periodically.
ninjutsu, are you 14 yo?
most homosexual comment ive read in a long time
Yeah I always see the noobies running around punching the air. Embarrassed to admit that I did it too when I was clueless.
i do cardio riding my bike to work,, like 30 min in the morning and 20 min in the afternoons. I workout 3 times a week somedays four, fullbody, it works for me
Awesome to hear, I wish you continued gainz!
enjoyed the video, You speak like a data analyst. Do your work in data analytics?
This is very interesting, and as other commenters have pointed out it does seem to be the case anecdotally.
I wonder whether this is why the pump seems to be correlated to growth?
I also wonder whether the concept in TH-cam fitness about "nucleus overload" could be tied to this?
I am doing 5-10 mins of "cardio" before hitting weights its not like running a marathon just to get carbs and blood flowing i think this is good for your heart
5-10 mins won't do shit for your heart or capillaries unless it's really intense. All its does is increase blood flow and lower risk of injury.
@@user-he4ef9br7z It's not intensity that's for days I'm not lifting, it's just for cardiovascular
I discovered this myself. In fact I would go so far as to say basic cardio conditioning is a necessary first step if you are completely unconditioned and out of shape.
Fascinating study. This study reflects my own personal experience with what the data suggests.
Cap-ill-aries.
Awesome, very interesting!
@@HouseofHypertrophy really enjoy your channel!!
Former Navy SEAL Stew Smith stated he alternated between intense aerobic and strength training segments to get prepared for SEAL training (BUDs and SQT). Looks like the science might be catching up with his modality.
I did a lot of spin training before I started weight training. I gained a lot of muscle mass in my legs just from the cycling but that didn't translate into stength in the gym.
3:00 Capillary density
7:00 Higher reps
8:00 Cardio = enhanced hypertrophy
I guess that's why "Squats and Deadlift" really benefits muscles, you even leave lightheaded meaning that your heart had to pump extra for the lift.
Well we can test on our body and find out! a couple of cardio sessions a week, if we see that we continue to gain strength it means that it works! simple😊
Lifting IS cardio. If you find a need to increase your calorie expenditure, fine.
Thank u very much
No problem, thank YOU for checking out the video!
I cycle for 1hr 4-5 days a week and I am still able to do 3 more reps than last time on leg days and other excercises. So I doubt cardio really kill the gains. Not only that I only consume around 70-80g protein and my body weight is 90kg and I do so on calorie deficit.
Doing cardio made me lose all my gains on my upper body, but my legs are very muscular.
Likewise, can we have a vid about incorporating sprints in a bodybyilding program?
Any ideas on how to program cardio with resistance training?
For the algo my bro!
I appreciate you bro!
There is something to it. I used to do gym 5x per week, no cardio, but I starter doing bjj so my schedule change to gym 3x per week and bjj 3x per week. I did 4 months cut where I lost 10kg but despite losing weight I think I build some muscle. Bjj wasnt a big stimulus to build muscle but I think it make me more sensitive to resistance training and provide endurance enchancment.
Great video! I've been thinking a lot about this recently. I wonder how much resistance training can directly contribute to the 150min to 180min recommended dose of cardio per week? The other thing I've been considering is how to program for hypertrophy but include cardio training in a way that doesn't interfere on a day to day basis. For instance, running a few 10k per week and resistance training legs twice per week can be practically challenging.
@@micker9830 the CDC and the American Heart Association are suggesting 150min per week of moderate intensity aerobic activity for health/longevity. This is a very common number from the medical community and I often hear 3h of zone 2 being suggested. Moderate cardio can boost recovery, but the mode of exercise may negate this. Running has fairly high eccentric impact, which could interfere with leg training. This is kind of my point - to what extent does weight training contribute to your cardiovascular health and what is the best way to blend cardio with your hypertrophy program? For me, long term health is the primary concern. Having muscle mass and good cardio are both markers of long term health. I personally do about 2h of light cardio per week and about 5h of resistance. HIIT is a good option but has its own issues - can be a bit injurious for sprints etc. I'm probably going to add one HIIT session per week soon.
@@strategicallywild It's going to depend on what your heart rate gets to while resistance training. You could be doing circuit training with back to back compound movement sets to keep your heart rate elevated, or you could be doing 5 minute rest periods between sets and hardly getting your heart rate up at all.
@David Breneisen good point. I've been thinking of wearing an HR monitor and logging my HR for one of my resistance sessions. Another thing I've heard is that sustained zone 2 is what you need for mitochondria adaptations, so if your HR is moving up or down, then the body will emphasize different energy systems or not really adapt in the same way. Dr. Inigo San Millan went into this on Peter Attia's podcast - much smarter men than me, so I'll stop here and shrug my shoulders.
Of course, maximum muscle growth is a combination of many things
Very late noti gang gang 🔔
Haha, what's up Miguel!
@@HouseofHypertrophy all good in the hood, bro. Always a good time when you upload.haha
Bioneer's TH-cam Talks about how slow paced running can strengthen the Heart over time, which leads to lowering heart rate and pumping of MORE volumes of blood per beat, which in turn can benefit long term strength gains
Please look into it!
This is a good video but just a slight criticism, I think its a good idea to clarify what is meant by "leg" or "arm" in studies because sometimes these terms are used to describe different groups within the study and sometimes they mean the literal limbs, its a small thing but it actually is confusing at times
I think there's an untapped area of weight training of high velocity endurance. Like kickboxing training ... very full power full speed movements done to the limitation of endurance. Maybe crossfit taps into this but it's not full speed or full power, like 100 box jumps aren't done to max height, whereas every kick and punch can be. Although to actually go closer full available power over longer periods of time imo takes a mentality that is on the rare end, at least in most sporting environments I've experienced, like close to literal max bodily commitment opposed to what just what the mind is willing to do.
Sounds like Nucleus Overload
World Strongest Man Mitch Hooper used to do marathons and still swears by cardio alongside his strength training
Dear Man
Cardio is an concurent training to strenght! Eg. during strenghtening exercises your heart is growing In hypertrophy because it is a need to pump blood forcebly to the muscles through ocluded arteries by contracted muscles. So In this kind of work heart i growing In hypertrophy, whereas during cardio work your heart is growing to the certain degree in elasticity due to increased blood veins return to the heart. By that the stroke volume is increasing what has great impact on cardiac output. It means that hypertrophic heart simply can not be so elastic to fulfill such demand. Therefore the notion is that results in running of a bodybuilders will be greatly impaired In relation to typical runner. I have mention only one factor involved, but there are many of them. So In Generał bodybuilders can run maraton but their results would be simpiy terrible In comparison to typical maraton runner. Aditionaly regular intensive cardio training will certainly have adverse impact on absolute strength, and ntensive strength training will have adverse impact on cardio results!
can you make shorts too? it would help info much faster
Resistance training and cardio work very good together! The human body is absolutely amazing! You will adapt to any stimulus you subject your body to! Therefore you should always try to shock your body..
Gold
I agree that an aerobic base is useful in strength training, but the majority of this video implies that cardio has a direct effect on growing muscle through increasing mitochondrial and capillary density. Aren't these localized adaptations? You do mention later in the video that higher reps are a good way to promote these adaptations in upper body muscles, but it seems that the message people would get from this video is "running on the treadmill causes greater muscle gain." This is something I don't think the video proves.
Tldr: The benefits discussed in the video are mostly gained from higher rep work with typical strength training. Not what people typically consider "cardio."
This may in fact extrapolate just fine to the target audience that I would imagine are seeking out videos like this. BMI 25.9 is barely overweight for most (24.9 being upper limit for "normal"). If you're muscular, not overweight at all. BMI is an awful metric due to the density of muscle vs fat. I'm 5'9" 180# at 12-15% BF...my BMI is 26.6. If you asked 100 people if I looked overweight, I would guess only a few trolls would say yes. Not a brag, just a valid point, as I'm still hitting it hard on my fitness journey and have not yet reached the summit. Great video as usual brochacho.
Agreed dude, thank you!
man you are thurral and factual in your videos im somewhat speachless
W channel
Thank you dude :)
House of Hypertrophy is the best exercise science channel on TH-cam. He sacrificed himself for my gains.
😂😂😂
I'm coming from cycling to weight training. The only problem is that my legs are already the size I want, lol. My arms are straight up exploding, though. Don't know if that's the cycling, my optimism, or just genetics.
Good endurance so cardio speeds up the recovery
I started doing 2-4 hours of cardio a day (20K-30k steps} low intensity zone 2 and about a month later noticed my lifting sessions were way better. Like I had more ooomph, more aggressive,a little stronger and recovery is great.
unless you old or overweight walking isn't zone 2 cardio
@@adamh4873 it depends at the intensity of your walk. Walking up hill is more intense than running. So yea, you're wrong
For me i go swimming twice a week and swimming has been one of the only cardio activities that actively involves the whole body(butterfly style) which in turn has increased my overall endurance fairly well although not domain specific I found that doing very high rep goblet squats (till 34 across a single exercise) did increase my leg endurance a lot quicker then swimming but these are just my observations^^
When he mentioned specificity in the cardio to body parts I thought of swimming too. I swam for like 12 years and can get put on muscle fairly ... "easily" with intelligent weight training / lifestyle choices.
@@junwakabayashi4434 absolutely^^ although it's "easy" To know how to put on muscle relatively speaking the hard work and discipline to perform such a task is in no way easy to do it takes time to learn from your mistakes and understand your own anatomy and perform " High quality reps" To really grow muscle swimming relatively speaking is simply but the discipline needed to improve your form and focus is relatively speaking not as simple^^
Nice, I love freestyle swimming, feel amazing after and always sleep like a baby.
You have some audio ducking in this video (audio volume drops "abruptly" for like a secondish at a time in a few spots), I edit podcasts so it's more noticeable to me, reach out if you want help.
I switched from (over)training strength to (over)training cycling/bike racing. Both got me mentally exhausted.
Since then i've been married, became a father and changed my job. Trying to get a balance now while coping with lowering my expectations and standards in terms of lifting/cycling.
The lesson i learned is to enjoy sports and feeling fit enough is my goal for now. Life is too short to not enjoy the time we get being active.
P.s. i read a lot of comments of people that compare sports for the average Joe to bodybuilders/influencers. My advice is to stop comparing yourself to these athletes, it can negatively influence your perspection of your own body/succes.
Think there is validation to this. My biceps stopped growing so I started doing something different. Took about 30-40% of the weight i was doing about 8-10 reps and just repped out as many reps as possible. After doing this for a while my biceps blowed up, even after years of training with little growth. Capiliar growth might be the reason it worked, idk..
Oh that's very interesting to hear that, thank you for sharing dude!
How many reps did you do?
@@naturalaquatreasures hard to say but went beyond failure, cheating the last 10 or so.. guess 35-45 is a number. First two times i did it i was sore for days in the biceps. Got stronger also now that im back on more regular routine. Currently trying the same for triceps but not sure if it works yet
The data at 6:39 is very interesting.
Agreed :)
Very interesting. Are some forms of cardio better than others for increasing muscle growth? and are some forms objectivley much worse?
Exactly my thoughts.
Also, since the first study was cardio using a leg to benefit said leg's hypertrophy, to enhance lats hypertrophy would you have to do lat focused cardio?
@@lp4969yeeeah back to monke
In my own experience I think cardio oriented on the exact muscle(s) you want to increase muscle growth to will be optimal, when I had shoulder reeducation and had to do cardio on a rowing machine I did notice my back and biceps grew way bigger and faster than before injury which I didn't realized before this video, but for my legs I definitly noticed immediatly the increase in strength and size when I started running very regurlarly especially for my quads and calfs
Yeah, local cardio endurance gains (capilliary and mitochondria adaptations) are mainly specific to the muscles involved, so something like rowing would better increase local endurance gains in the lat muscle :)
Difficult to say as there's not much research. Running can cause higher muscle damage, which could impair recovery, but your body does adapt overtime so it's probably not a major issue. Ultimately, I'd say do whatever you enjoy :)
I wonder if the build up of blood vessels explains muscle memory. After a lengthy hiatus of maybe 25 years from lifting I lost most of my muscles from my arms. But, I was able to gain 2.25 inches in about 6 months. Maybe I did not lose the buildup of blood vessels during my break.
I do plan to cover muscle memory at some point, but the data is far from clear on this topic. Many believed myonuclei explain this phenomenon, but recent data questions it
Hello !! I love your videos! Thank you! I would like to request something... Could you please slow down the speed of narration? Several times I need to review the videos that u produce to get the idea. Thanks again 4 ur hard work.
Would brisk walking 2-3 hours a day be considered enough of a cardio to aid hypertrophy? I try to do at least 10-15km walks with my dogs every day so I wonder if they have somehow indirectly contributed to my resistance training
Probably not. The adaptations the video is talking about are primarily gained locally in a muscle when performing higher rep sets. Though, you might have improved calf hypertrophy a bit, and the aerobic base is still useful.
Came here for the cardio knowledge (which I got) left realizing mitochondria are very important and want to grab a red light therapy panel now 😅
Haha, I have never looked into red light therapy
@@HouseofHypertrophy worth a look, NIR light can penetrates muscles and accelerates mitochondrial activation, stem cell release and nitric oxide / blood supply boosting , but biggest one is mitochondria, take a gander !
Hi there could you do a video on how cold showers benefit weightlifting/muscle gains.
From what I've heard:
- regular 3 min cold shower decreases your heart rate for the rest of the day by 15-30 bpm
- improves blood flow
- improves recovery/ sore muscles/ joint pain
I do plan to make a video on cold water immersion. Interestingly though, it seems to have a negative influence on hypertrophy and strength
@@HouseofHypertrophy yes from what I have heard the it negatively impacts bloodflow in your muscles right after the training, but if you do it on off days or like before the workout it should not interfere with it from what I understand, but aid in the things I have mentioned above like bloodflow etc.
I love to do it before training. The veins contract, but after it the dilate as your body try to heaten up so bloodflow is improved
7:50 so Arny's pump training?
I wonder if doing stair master for cardio at the end of a pull day session would be beneficial ? 🤔
Try it out and see what you feel :)
I'd do some rowing for more work for the back and cycling after legs
YOU CANT MAKE MEEEEEE
What kind of cardio can I do that prioritizes pectoral capillary formation?
Bench and machine press for reps.
I’ve noticed this when I’ve stopped nicotine which is a vasodilator.
Interesting!
Are you gonna make a video about the new research on Velocity loss thresholds for strength (VL20%)? It would explain a lot of things, also about a short you made about pull ups 1rm and rep gains after doing less reps and far from failure.
ps, also the fact that hypertrophy was very similar between a set to failure and a set with only 20% velocity loss is very interesting since 20%VL is definitely less than rpe 7.
Do you have no video on sleep?
Awesome video!
Although, I'd rather change the title to "Endurance type training can increase your muscle growth". The term cardio has a specific connotation, and is perhaps being used sub-optimally/misleadingly here...
Thank you, I understand what you mean with endurance training, but it's too long for a title haha, hopefully most know what I'm alluding to
@@HouseofHypertrophy Hmm.......I understand...I guess..
Hey, what do you use to make your videos?
Illustrator and VSDC editor
How is that different than a cycle of training dedicated to pump training? It as well promotes capillary build up and on top there is a practice of the lift which enhances mind muscle (motor neuron) connection. I would argue that it would be actually better to cycle high reps, even above 30 with lower reps.
Capillary adaptations are probably substantially greater with aerobic training :)