30 Seconds SummaryCan cardio (eventually) make you bigger?
- Recent research suggests that aerobic training, under certain conditions, might enhance muscle growth, countering the traditional belief that it interferes with strength gains.
- A study found that six weeks of aerobic training followed by 10 weeks of resistance training increased muscle fiber size, capillary density, and satellite cell content more than resistance training alone.
- Subjects in the study performed moderate-intensity cycling with one leg, while the other leg did no structured exercise, then both legs completed a resistance training program.
- The legs that underwent aerobic training showed greater improvements in type I and type II muscle fiber size and capillary density.
- There were no significant differences in overall increases in leg fat-free mass and 1RM strength gains in squat and leg press between the groups.
- Analysis of high and low responders highlighted that greater capillary density before resistance training is associated with more significant hypertrophy.
- Results align with prior studies, suggesting that aerobic conditioning could be a precursor to enhanced muscle growth by improving capillary density and local aerobic fitness.
- Practical applications might include alternating periods of aerobic and resistance training or integrating high-rep training for accessory exercises to potentially enhance long-term muscle growth.
Stronger By Science
Greg Nuckols
