JC's Musings

On your Bike! Better Hypertrophy?

STRENGTH AND FORCE

How about micro-dosing some aerobic cycle work in those interset rest periods? We wrote about this in 2012, suggesting that it might be a way to maximise hypertrophic adaptation. Check out the rationale.

We thought that active recovery using low-intensity aerobic exercise may have beneficial effects to hypertrophic adaptation, in the following ways.

  • Mechanical– optimising muscle temperature to increase elasticity, decrease viscosity and therefore improve mechanical efficiency.
  • Metabolic – enhance lactate clearance and rate of energetic repletion.
  • Hormonal – greater total anabolic hormone production.
  • Neural –temperature mediated improvements in motor unit recruitment, firing frequency, etc.
  • The outcome– more mechanical work.


First to admit, that the idea was hypothetical and whether such adaptations occur is likely dependent on the intensity and duration of the aerobic activity. Your thoughts? I am wondering if anybody has tried something like this or know of related research?

Mohamad,N.I., et al (2012) Brief Review: Maximizing Hypertrophic Adaptation - Possible Contributions of Aerobic Exercise in the Interset Rest Period. Strength and Conditioning Journal: 34(1)8-15