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

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

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.

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’ve noticed this from influencers who used to do endurance athletics and were able to get jacked naturally after their amateur careers were over.

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.

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.

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

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

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

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

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

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

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.

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.

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.

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 !

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.

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! 🤣

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).

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

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 KZfaqrs 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.

Waited for this one haha

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 :)

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!

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.

3:00 Capillary density 7:00 Higher reps 8:00 Cardio = enhanced hypertrophy

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.

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.

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

Glad to see that this channel is rising

Ah yes, the mitochondria. The powerhouse of the cell. It's all coming back to me now.

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.

This channel needs at least million subs

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

Great stuff, looked forward to this one in particular! 💪

Thank you for the chill vibes and awesome info🖖

Another reason to use the elliptical more muscles activated during cardio.

WHAT WAS THAT NEW INTRO SOUND 🥶

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.

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.

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.

Interesting news, thanks again.

Fascinating study. This study reflects my own personal experience with what the data suggests. Cap-ill-aries.

Lifting IS cardio. If you find a need to increase your calorie expenditure, fine.

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.

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

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..

Doing cardio made me lose all my gains on my upper body, but my legs are very muscular.

House of Hypertrophy is the best exercise science channel on KZfaq. He sacrificed himself for my gains.

Great content💪🏼

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...

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."

Very late noti gang gang 🔔

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.

enjoyed the video, You speak like a data analyst. Do your work in data analytics?

World Strongest Man Mitch Hooper used to do marathons and still swears by cardio alongside his strength training

I’ve noticed this when I’ve stopped nicotine which is a vasodilator.

For the algo my bro!

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.

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 content. I will consider a high rep training block and switch back to lower reps to have long term results.

Of course, maximum muscle growth is a combination of many things

Very interesting. Are some forms of cardio better than others for increasing muscle growth? and are some forms objectivley much worse?

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

Do you work out and if so, for how long have you been working out ? Or are you just interested in the science behind building muscle ? :D

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 😅

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😊

Bioneer's KZfaq 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!

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..

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.

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.

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.

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

Amazing!!

YOU CANT MAKE MEEEEEE

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.

adding welcome in different languages is a good gesture.

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.

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 KZfaq fitness about "nucleus overload" could be tied to this?

Good endurance so cardio speeds up the recovery

Ever seen the legs of Quadzilla? The biggest quads belong to a cyclist. Basically just supports something we can all see and know in professional athletes; cardio helps. If cardio didnt help muscle growth, then a non-cardio sport would be having the biggest quads like weightlifting/strongmen/bodybuilding.

Very interesting video. I try to jog or do some sort of weight training 2 or 3 times a week.

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.

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

Well already squats is increasing your muscle growth so maybe cardio is an extension of it. Hmm maybe I should include riding my home bike to keep it up the effect of squats. Wait that makes absolute sense! I gona incorporate it for my recovery days! 🔥

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^^

Makes sense. More blood flow to the whole body which promotes more nutrients to the muscles and helps expel toxins

I'd recommed not doing concurrent training, mainly because your energy levels will be affected, and if you do it after training you can induce more fatigue to the muscle. Personally i do cardio 2 times a week, one in my "rest day" and the other session when i do not train my legs. The capirality topic seems pretty comvencing and makes sense in a lot of ways.

Any ideas on how to program cardio with resistance training?

I definitely don't think it's easy to over do it though, let alone what endurance athletes do. I remember hearing on the SBS podcast that studies with endurance athletes see slower lower gains at least than even the unfit. I think that, if it's purely for gains, you should build a good base then just maintain. I personally am a distance athlete, and I wouldn't say it helped me at all, expect when it comes to recovering between sets slightly faster. That's okay, I do it for health primarily, but I think it’s important to be cautious. Also, I feel very skeptical about such a lack of an interference effect, because, in practice with me and everyone I know, cardio certainly reduces the quality and/or quantity of resistance training possible, even when just a bit of cardio is done, so I think you're right about recommending periodization and expecting worse gains for any possible future gains if the cardiovascular adaptations helped. I wonder though if resistance is enough to maintain those adaptations though. Most people I know see their heart rate slightly increase after just a week away.

All the capillary benefits are only at the cardio performing muscles right? Running doesn't improve Arm capillary density. Edit: NVM I watched till the end of the video.

7:50 so Arny's pump training?

man you are thurral and factual in your videos im somewhat speachless

Sounds like Nucleus Overload

any exercise is better than nothing

Likewise, can we have a vid about incorporating sprints in a bodybyilding program?

The data at 6:39 is very interesting.

I wonder if doing stair master for cardio at the end of a pull day session would be beneficial ? 🤔