Cardio Can INCREASE Your Muscle Growth (Here's How)

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:

Beats:
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1) Cooking Soul - N Sanity Beach
2) Cooking Soul - New Era
3) Cooking Soul - Kobe

[HouseofHypertrophy]

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

[Damian.Williams]

Remember the most important muscle you have in your body is your heart... Do your cardio 😁

[alvarojm]

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.

[MrEsPlace]

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

[wakawaka]

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.

[joebartles]

My scrotum was starting to sag. So I worked hard on the calf press and my shoulder now feels fine.

[theIdlecrane]

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.

[PowerPerPound]

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.

[GabrielACGama]

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

[ionrose]

I made really good gains in highschool despite doing cross country and track half the year. Super cool to know scientificlly why. Great video!

[vekonglengkong]

Awesome video, mate 👍 Moral of the Story: "Never Skip Cardio coz it makes your Resistance Training even more awesome!"

[ollvi]

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

[depresionv]

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

[zjwoxvw]

This channel needs at least million subs

[shakya]

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 !

[mariojdelrio]

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! 🤣

[logos_motorider]

Glad to see that this channel is rising

[timo]

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 :)

[brennanswanson]

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.

[noosphericaltarzan]

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).