Research
Mixed
Resistance training (RT) is necessary for increasing lean body mass and strength, whereas aerobic training (AT) does not significantly increase lean body mass.
If your goal is to build muscle and strength, you must include resistance training in your exercise routine. Aerobic exercise alone will not significantly increase your lean body mass. Aim for 3 days per week of resistance training, performing 3 sets of 8-12 repetitions for each major muscle group.
StrongSupportsVERY_HIGH confidence
RT and AT/RT increased lean body mass more than AT (p<0.05)... If increasing muscle mass and strength is the goal, a program including RT is required.
Why this rating
Large RCT with high statistical power and direct verification of exercise.
Source
Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults
Leslie H. Willis et al. · Journal of Applied Physiology · 2012
rct · n=119Cited 476×
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