Use Cardio to Maximize Muscle Growth (cool study explained)

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We know that high volume of conditioning interferes with strength training when both modalities are done during the same session. But what happens if you first do ONLY cardio for a period of time and THEN perform strengthening exercises for muscle growth.
Is growth enhanced?
In this videoI dive deep into a study which looked at ‘aerobic pre-conditioning’ and its effect on strength gains.
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TIMESTAMPS
00:00 - Intro
01:24 - Capillary-to-fiber ratio
02:15 - Study hypothesis (Reference study - pubmed.ncbi.nlm.nih.gov/35971...)
03:00 - Study set-up
03:45 - Study results - Capillaries, CSA and (non-responders)
07:30 - Strivee (“WODSCIENCE10”)
08:35 - Practical application of the data - what it means for you
#cardio #muscle #growth #hybrid

[@Markus-oy8vu]

Did you think about a Podcast in Addition to the Videos? This might be a good Idea 😉.

[@wod-science]

We have some podcasts on the channel (check earlier videos). Not a focus right now, but likely in the future if the wod-science platform grows.

[@lostalbums5444]

Very anecdotical, but I did lot of Skierg in my life, and my most developed muscles are triceps and lats, there might be a link!

[@wod-science]

Makes complete sense 👍. Muscle memory and capillaries for the win 😀

[@Ematuresco]

@@wod-science Now how to improve Vo2max, lofts of lifters have super bad vo2max values, although pretty advanced and able to train hard for 2+ hours :)

[@BluEskY0r]

as always - nice content!

[@wod-science]

Thanks!

[@ExploreTheMovement]

Great Video Gommaar!!

[@wod-science]

Appreciate that ser!

[@harrisonschwartz565]

Fascinating. I’m curious if lactate threshold, zone 2, or HIIT may be the best way to improve capillary density. Also if having a higher capillarity density lowers the strength recovery time (as in minutes needed to recover between sets). I imagine that may be the case as byproducts may be cleared faster with more blood flow

[@wod-science]

All very good points. Research is a bit inconclusive on what is the best method to improve capillarization. Most important is that you keep it aerobic and high volume, so I'd tend to suggest zone II and / or longer intervals.
The recovery of the creatine phosphate system depends on oxygen delivery. So what you say about delivery improving recovery might well be the case. Have not seen specific studies on the topic though.
I talk about this in this video - th-cam.com/video/CkEZomz1Guw/w-d-xo.html&ab_channel=wod-science

[@JONATHANAMSALEM]

Amazing content!

[@wod-science]

Appreciate that!

[@mathish1477]

Hi mate, just found this blog - loving it. Can I please ask you to cover post work out pain? When i was younger i was able to get a pump and feel the workout for days after. However, now even though im lifting heavy and with intensity (on bench press 4x8 at 140kgs for example), I almost never feel it. I seem to reach failure, but 5 mins later (doing another movement) i feel like i could ho back to the bench and do it all again. Cheers!!

[@wod-science]

Thanks. What you are descibing is the repeated bout effect - soreness that diminishes with every training bout. Good news, soreness is not correlated with muscle and / or strength gains. So going on a quest for that pain does not really make a difference. :)

[@mathish1477]

@@wod-science thankyou for the terminology and info.