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The Cross-Education Effect (Training One Limb Increases Strength + Size of the Opposite Limb)

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 https://chll.to/4c41c32d 2) Nymano - Mirage https://chll.to/cafcd93f   / nymano   References: Manca et al. (meta-analysis) - https://pubmed.ncbi.nlm.nih.gov/28936... The 11 studies looking at cross-education & muscle hypertrophy - 1) https://pubmed.ncbi.nlm.nih.gov/2272965/ (Brown et al. - was growth in untrained limb) 2) https://pubmed.ncbi.nlm.nih.gov/6684028/ (Houston et al. - no growth in either limb) 3) https://pubmed.ncbi.nlm.nih.gov/19705... (Bezzerra et al. - was growth in untrained limb) 4) https://pubmed.ncbi.nlm.nih.gov/23293... (Magnus et al. - was growth in untrained limb) 5) https://pubmed.ncbi.nlm.nih.gov/26466... (Beyer et al. - was growth in untrained limb) 6) https://pubmed.ncbi.nlm.nih.gov/22907... (Goodwill et al. - no gains for either limb) 7) https://pubmed.ncbi.nlm.nih.gov/22200... (Latella et al. - no gains for either limb 8) https://pubmed.ncbi.nlm.nih.gov/28249... (Boyes et al. - no gains for untrained limb) 9) https://pubmed.ncbi.nlm.nih.gov/16177... (Farthling et al. - no gains for untrained limb) 10) https://pubmed.ncbi.nlm.nih.gov/161225/ (Krotkiewski et al. - no gains for untrained limb) 11) https://pubmed.ncbi.nlm.nih.gov/6416856/ (Young et al. - no gains for untrained limb) Andruskho et al. (immobilization review) - https://pubmed.ncbi.nlm.nih.gov/29800... The two hypothesis for muscle size and cross-education - https://www.frontiersin.org/articles/... (hormone hypothesis) https://pubmed.ncbi.nlm.nih.gov/29800... (mirror activity) Basualto-Alarcón et al. (Testosterone, mTOR, and androgen receptors)- https://pubmed.ncbi.nlm.nih.gov/23470... West et al. (single-joint exercises do not result in the circulation of anabolic hormones)- https://www.ncbi.nlm.nih.gov/pmc/arti... Fink et al. (role of hormones in muscle growth) - https://pubmed.ncbi.nlm.nih.gov/29172... Magnus et al. (mirror activity) - https://pubmed.ncbi.nlm.nih.gov/20966... Andrushko et al. (mirror activity) - https://pubmed.ncbi.nlm.nih.gov/29357... Frazer et al. (mechanisms behind cross education and strength gain) - https://pubmed.ncbi.nlm.nih.gov/29995... Hortobágyi et al. (interhemispheric inhibition) https://pubmed.ncbi.nlm.nih.gov/21200... Manca et al. (no evidence of interhemispheric inhibition) - https://pubmed.ncbi.nlm.nih.gov/27485...