The cross-education effect refers to the phenomena that training only one limb can result in strength and perhaps even size gains in the opposite limb that you did not train at all.
In this video, I go over many details relating to this effect, including:
- The amount of strength gain an untrained limb may experience
- The amount of size gain an untrained limb may experience
- How cross-education can be useful when one is immobilized
- The potential mechanisms behind the size gains of an untrained limb
- The potential mechanisms behind the strength gains of an untrained limb
0:00 Intro
1:13 Strength Gain
5:27 Muscle Gain
8:43 Immobilization
11:35 Potential Mechanisms Behind the Muscle Gain
16:37 Potential Mechanisms Behind the Strength Gain
23:23 Ending
Music:
1) Nymano - Sleepover [ Ссылка ]
2) Nymano - Mirage [ Ссылка ]
[ Ссылка ]
References:
Manca et al. (meta-analysis) - [ Ссылка ]
The 11 studies looking at cross-education & muscle hypertrophy -
1) [ Ссылка ] (Brown et al. - was growth in untrained limb)
2) [ Ссылка ] (Houston et al. - no growth in either limb)
3) [ Ссылка ] (Bezzerra et al. - was growth in untrained limb)
4) [ Ссылка ] (Magnus et al. - was growth in untrained limb)
5) [ Ссылка ] (Beyer et al. - was growth in untrained limb)
6) [ Ссылка ] (Goodwill et al. - no gains for either limb)
7) [ Ссылка ] (Latella et al. - no gains for either limb
8) [ Ссылка ] (Boyes et al. - no gains for untrained limb)
9) [ Ссылка ] (Farthling et al. - no gains for untrained limb)
10) [ Ссылка ] (Krotkiewski et al. - no gains for untrained limb)
11) [ Ссылка ] (Young et al. - no gains for untrained limb)
Andruskho et al. (immobilization review) - [ Ссылка ]
The two hypothesis for muscle size and cross-education - [ Ссылка ] (hormone hypothesis)
[ Ссылка ] (mirror activity)
Basualto-Alarcón et al. (Testosterone, mTOR, and androgen receptors)- [ Ссылка ]
West et al. (single-joint exercises do not result in the circulation of anabolic hormones)- [ Ссылка ]
Fink et al. (role of hormones in muscle growth) - [ Ссылка ]
Magnus et al. (mirror activity) - [ Ссылка ]
Andrushko et al. (mirror activity) - [ Ссылка ]
Frazer et al. (mechanisms behind cross education and strength gain) - [ Ссылка ]
Hortobágyi et al. (interhemispheric inhibition) [ Ссылка ]
Manca et al. (no evidence of interhemispheric inhibition) - [ Ссылка ]
