Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Read more for timestamps and measurement error discussion: Timestamps: 00:00 Intro 1:31 Part 1: The New Research 5:59 Part 2: Longer Lengths = More Growth? As mentioned in the video, lengthened supersets produced an average 0.62mm (as determined by the Bayesian analysis) more growth. Measuring muscle growth (which was done by measuring muscle thickness via ultrasound in the new study) comes with errors. The authors of this paper took 2 measurements before and after the study and reported that the typical error (TE) ranged from 0.18mm to 0.39mm. 0.62mm is above the typical error. Yet, I've seen some reference other research (such as this paper: www.ncbi.nlm.nih.gov/pmc/articles/PMC9246410/ ) to suggest the typical error of muscle thickness measurements for the medial gastrocnemius can range between 1.3mm to 2.1mm. Strictly speaking, this isn't the typical error of the measurement. Rather, it is what we call the minimum detectable change (MDC). Generally, MDC is calculated by multiplying the typical error by 1.96 √2 Anyhow, due to these MDC values (1.3-2.1mm), some suggest measurement error clouds our ability to sincerely say lengthened supersets grew the medial gastrocnemius more. However, I think there are a few things to keep in mind. First and foremost, the error of the measurement can vary between studies (the skill of the person taking the measurement is one such factor that contributes to this variation), and using the typical errors reported in the new study, we can calculate their MDC ranged from 0.5mm to 1.1mm (thus slightly better precision than the other study example). Secondly, typical error and MDC are generally used to determine if a group or condition saw an increase (which is called within-group/condition changes), rather than compare two different conditions/groups (which is called between group/condition changes). Although, since MDC may generally give us a value to think about error, I understand why some may use it to compare between group/conditions changes. But just keep in mind in all the exercise science studies I've read, I've yet to come across a study discussing typical error or MDC in the context of comparing changes between two groups. Thirdly, it goes both ways. Measurement error can lead to the overestimation of an effect or an underestimation (i.e. the difference between lengthened supersets and normal training could have been greater than 0.62mm). Fourthly, when it comes to hypertrophy, I think using the MDC to determine if there's a true change between conditions/groups might be too strict. As noted in the video, muscle growth is a slow process. Most studies just last 6-12 weeks, and in the timeframe, we generally see a within-group/condition increase in muscle thickness of 1-2mm for the calves. Needing a difference equal to or greater than 1.1mm to say there was a difference between groups might be too unrealistic. Finally, when our data suggests there could be a difference between groups (even if the difference is below values of the MDC), using other literature to inform our decision could be worthwhile. In the context of this lengthened superset study, we have other research (the broader literature on training muscles at longer length) which would suggest lengthened supersets may indeed build more muscle.
@AbdulGhani-vm6oq
4 ай бұрын
Arthur Jones was talking about this many years ago. Once you reach momentary muscular failure. Continue doing partials until you cant do anymore partials. Thats when the set ends.
@yeshuasaves7911
4 ай бұрын
I see this idea as encouraging absolute breakdown in form toward the end of the superset. I would be more inclined to do sets with perfect reps that are followed by concentrating on the eccentric for the second part of each rep. Using your muscles in reverse provides a great deal of strength.
@simonsays6968
3 ай бұрын
😊
@zombywoof1072
3 ай бұрын
Lengthened supersets? They were called *_burns_* in the 70's... and probably long before that. But I started WT in the 70's so that's what I can say for sure.
@mikecar52
3 ай бұрын
ridiculous price
@MakoTheFrog
3 ай бұрын
oh my god. the gymbros were right all along. this can't be happening.
@Srindal4657
3 ай бұрын
Why? Is there something wrong about a gymbro being right?
@a1dxnn
3 ай бұрын
@@Srindal4657😭😭
@albuquerquehotspot7835
3 ай бұрын
@@Srindal4657only when they’re too dense to listen to the gym bros, you know, the people who know from experience 😉
@Johnpdf
2 ай бұрын
Ima be real the gymbros are almost always right when you deep dive into the science in general alot of the gymbro science is fairly accurate kinda sad because alot of them act like asses if they know you follow the science
@pwnwin
2 ай бұрын
@@Srindal4657 a lot. Dude probably thinks gymbro are just superstitious lifters who have no idea what they are doing.
@Viking_Raven
4 ай бұрын
For amyone who knows how slow it is to put on muscle. A 40% increase is astronomical. The fact that the difference is measurable in MM is already a sign of how notably this is.
@HouseofHypertrophy
4 ай бұрын
Agreed!
@psngaming3796
4 ай бұрын
That group did more work so maybe just an effect of completing more volume load but very promising 👌
@jasoooni9002
4 ай бұрын
@@psngaming3796 Yes this is true, however also realise that the only way to achieve this extra volume is through the lengthened partials because they reached failure in a full ROM. So even if it is an effect of more volume, it is directly related to the lengthened supersets because of the nature of reaching failure and then doing more.
@MrBopper2888
4 ай бұрын
Also this is on untrained individuals.
@exerciserelax8719
4 ай бұрын
@@jasoooni9002 They could have added another set instead, after a rest period (perhaps at lower weight/reps). The lengthened superset would seem to be more time-efficient, but that depends on how effective the extra set would be.
@yahdood6015
3 ай бұрын
Boss: why did you quit? Me: I prefer the term, volitional failure.
@HouseofHypertrophy
3 ай бұрын
😂😂😂
@Boboboy55
3 ай бұрын
😂
@xbebisx8224
3 ай бұрын
Took the words right out of my mouth😂
@ArmadusMalaysia
3 ай бұрын
"Steven, you're still a failure!"
@lars1480
3 ай бұрын
Whats new here ? You have to train hard
@nikodemus6315
4 ай бұрын
This type of research gets me hyped! And eager to get back into gym
@HouseofHypertrophy
4 ай бұрын
Best of luck on your return to the gym! 💪
@nikodemus6315
4 ай бұрын
@HouseofHypertrophy cheers guys love your content
@chouhotan6938
4 ай бұрын
43% muscle increase with SRAM, Test, Anabol cycle 😅
@onerider808
3 ай бұрын
A “study” with 23 people is not research.
@gamingconcord7650
3 ай бұрын
A
@GearZNet
3 ай бұрын
So cheat reps? Broscience wins again.
@joly3122
3 ай бұрын
Yes, I always knew cheating was the way to go
@lordplebius483
3 ай бұрын
Another W for the bros
@nvmffs
3 ай бұрын
I wouldn't call them cheat reps but post-failure reps
@aaconvict
3 ай бұрын
Nothing about it is cheating. Rather than hyper extending or full range lock out of the exercise, you'll see and feel better results with partial - almost but not full range motion keeping constant resistance and time under tension on the muscle. By the time you're done, I guarantee you that you'll feel more fullness in the targeted muscle group. Also keep a tempo in mind. slow towards the point of resistance and explosive lifts.
@szymonbaranowski8184
3 ай бұрын
@@aaconvict what I heard from other smart person
@BakedPretzel
4 ай бұрын
This makes me so happy, ever since the lengthened partials research came out I’ve been super setting them at the end of every set so good to know I’ve been training right.
@Claframb
4 ай бұрын
Partials, cheat reps, isometrics, negatives and forced reps are generally easier to do than full ROM rep. If you think about it, these types of techniques are actually used as a dropset so you're getting an additional set done in a short amount of time. IMO for this reason, a lot of HIT training was actually 2 top sets, not one: a topset and a dropset.
@Ty-oe4dr
3 ай бұрын
lots of those hit guys would work within 3 rir and call it a "warmup" set too, so they might have been getting more volume than we realize
@Claframb
3 ай бұрын
@@Ty-oe4dr brilliant point. Thank you
@MaximusAdonicus
3 ай бұрын
@@Ty-oe4dr Evidence? At least Mentzer and Yates advised NORMAL warmup sets, not balls to wall warmups! Also 3RIR is still a warmup! I've been bb'ing for almost 17 years and I almost always work in the 0-1RIR range in worksets. And it's only the last 2 reps when it gets difficult! Thus anything below that is still easy and even with my experience it would be very hard to guesstimate 3RIR! Basically it's just the point BEFORE it gets difficult. I think it was Mike from RP who talked about this 3RIR method and I thought it was ridiculous, u are basically cutting the effective reps in half, thus leaving gains on the table, maybe not even making any gains at all...
@McCarthy1776
2 ай бұрын
I realized how useful isometrics were after I got a severe case of Rhabdomyolysis and heat exhaustion and fucked up my nervous system for a long time. I was shaking and getting faint and sick if I ever did any heavy sets to failure with full ROM. I was throwing up every workout and couldn't lift heavy at all. So I basically started rehabilitating from scratch and just started doing isometric squeezes while watching TV, while at work etc. now I'm back to normal but I still do them throughout the day for smaller muscles I may have neglected or things I feel need more work. Or if I'm at home with no weights and don't have time to go to the gym. I'll do max effort isometric holds after bodyweight sets. Great tool.
@stevethea5250
2 ай бұрын
what topset means ?
@habibsspirit
4 ай бұрын
I've been doing this intuitively for a long time. I also beyond-failure negative-only sets. For example in the triceps rope pull-downs, once you reach failure (no ability to pull the rope down anymore), use your body to sink down (squat or stay on one knee) and then rise up again fast, leaving your arms fully extended, then slowly perform the eccentric portion of the tricep pulldown (rope going up slowly and controlled using the triceps only).
@serban2139
4 ай бұрын
I've never done anything crazy for my triceps and quads for instance and they're the best muscles I've got. Lengthened sets are like creatine, it works, but it's not why you're huge..
@OnlyFitStuff-pj2zf
4 ай бұрын
@@serban2139 your comment sounds like you're saying a rule instead of just sharing your experience
@RJ-01
3 ай бұрын
Rope doesn’t hit tris need to use a straight bar otherwise you are working the smaller muscles on the outside of the arm and not effectively using the major tricep muscle, which is the one you need to grow
@afifsamirnasreddine3768
4 ай бұрын
Nice to see research confirm a lot of Meadow's methods and principles.
@Smitty_Werbenjagermanjenson
4 ай бұрын
RIP
@_interl1nked
4 ай бұрын
what is meadows method?
@brev653
4 ай бұрын
@@_interl1nked I recommend checking out his youtube channel, mountaindog1. But his general approach to training was to hit a muscle in 3 or 4 different ways over a workout. First, a movement that gives excellent mind-muscle connection. Second, a movement that puts the muscle under immense tension (this is cut out for some of the smaller muscle groups, like biceps). Third, movement done with some high-intensity/beyond failure technique (e.g. myoreps, dropsets, etc). And last, a movement that emphasizes a deep stretch ROM. For example, on chest you might do slight-incline dumbbell press (gives a lot of people great connection to their pecs), barbell bench press, machine press (so it's safe to fail), then finally flyes for that deep stretch.
@kevinsho2601
4 ай бұрын
Exactly! I paid for a conversation with meadows and that dude was always on the cutting edge. I used his methods to train so many people. So many people thought paritals were stupid. He was an absolute trailblazer. RIP
@Tyler1330
4 ай бұрын
@afifsamirnasreddine3768 - Yup Meadow's def. knew his stuff hence my subscription to his channel & testing out different things of his. Partial reps last set of DB laterals once failure happens. Only my last set. Good it's getting more studies done on it this method. Like many others partial lengthened reps / drop sets / supersets. all stuff each person, like myself, try out & implement when needed or desired. ✌️
@JamalKhan-hk3ty
4 ай бұрын
Consistency over years n years
@HouseofHypertrophy
4 ай бұрын
Consistency is certainly foundational!
@technolus5742
4 ай бұрын
Consistently doing things that don't contribute much to hypertrophy won't really do much in that regard.
@farrellviardisa1947
4 ай бұрын
@@technolus5742 i know right. its mutually exclusive, just because someone is implementing a certain lifting technique doesnt make them incosistent.
@technolus5742
4 ай бұрын
@@farrellviardisa1947 Never said anything about being inconsistent. *What I actually said:* *Consistency is not enough on its own.*
@anthonytran4942
4 ай бұрын
Diet sleep and recovery, if you don’t have those 3 keys in check, you’re not gonna grow no matter how you train
@Major.Tom.1973
4 ай бұрын
Thank you HoH for providing another tool in my toolbox, will definitely experiment with this 🙏🏻🙌🏻
@HouseofHypertrophy
4 ай бұрын
Thank YOU for the support!
@casperamandusjohansen
4 ай бұрын
Wow! implementing immediately on every exercise all the time.
@HouseofHypertrophy
4 ай бұрын
😂😂😂 #science
@VandreBorba
4 ай бұрын
Very true.
@MrBopper2888
4 ай бұрын
Lol 😂
@darrencooper7592
3 ай бұрын
Try it on Heavy squats first🤪
@nvmffs
3 ай бұрын
@@darrencooper7592 Use a stool or something.
@1bingo123
3 ай бұрын
Apartment of Atrophy just dropped a bangerr📈📈📈🔥🔥🔥 Really he did😤
@lecobra418
4 ай бұрын
I've seen a video yesterday on how inmates do their push-ups, they basically do legthened partials, and the dude in the video stated he wanted to stubbornly do full ROM push-ups and wouldn't get as much gains as they do. He then started doing lengthened partials push-ups and got gains very rapidly. Lengthned partials is something I will try to implement, in my training. Today I did four reps in that state because I was exhausted (cooked actually) and wanted to finish my set, and immediately noticed the time under tension and stretch is simply insane. It almost feels like an isometric contraction, the tension is continued, so does the stretch. Lenghtened superset is something I sometimes do on some exercises, I call them "baby set", "lenghened superset" sounds more professional though. 😂
@Vali00_sw
3 ай бұрын
Lmfao 🤣🤣🤣🤣 yes I experienced the same burning sensation when I started to train with a friend of mine and it's just mind blowing...but it s true...I also saw Chris Bumstead saying to David Laid to always train to exhaustion in every set...so the cheated reps is the way to go after the actual set
@lildookie
3 ай бұрын
I always see the biggest guys in the gym doing partials
@rizzwan-42069
3 ай бұрын
I have a video idea. Make a video on what's naturally achievable for most people and what peak natty physique looks like.
@davidd5226
3 ай бұрын
My takeaway is rather than do a drop set or two with full ROM, do partial reps (ie keep going) with the same weight past failure and stop when the burn becomes too intense to bear. Also to do this every second week rather than every workout.
@Abba-dabba-doo
3 ай бұрын
I'm new here, but wow. This guy really goes above and beyond. The animations, honesty about potential limitations about the study, and the notes summary at the end... goddamn. This channel deserves attention
@The_Man_In_Red
3 ай бұрын
Alright I'll be giving this a try 💪
@adammieloch8487
4 ай бұрын
A superset with an isometric hold at a lengthened position would be also super interesting ;) would it count as occlusion training, while a muscle remains highly contracted and prevents blood inflow/metabolite removal?
@franknittiBJKU
4 ай бұрын
Yes that's what i was thinking! Dr. Mike recently talked about pausing reps at the stretched position to get more hypertrophy.
@WanerRodrigues
4 ай бұрын
Very cool!! We need a study on lengthening exercises in trained individuals, to understand once and for all if there is a limit to this potential, because if there isn't I think it's worth the cost of fatigue for sure
@HouseofHypertrophy
4 ай бұрын
That data is coming soon! Although this specific upcoming study is on lengthened partiasl vs full ROM. Thus, the results of the study may not neccessarily tell us exercises that training at longer lengths is better (i.e. does a seated leg curl still build more muscle in trained folks than a lying leg curl).
@WanerRodrigues
4 ай бұрын
@@HouseofHypertrophy Nice!!
@BigJDinSC
4 ай бұрын
The world desperately needs more House of Hypertrophy videos. Global peace is possible with more regular HoH uploads.
@HouseofHypertrophy
4 ай бұрын
Haha, unfortunately it's just me (one person) making the videos, so it does take a while for me to put these together!
@kchuen
3 ай бұрын
@@HouseofHypertrophykeep fighting for world peace bro!
@Pwnr145
4 ай бұрын
I've found integrated partials on chest flys and skull crushers to be exceptionally hypertrophic
@mattbarker1943
4 ай бұрын
Hilarious how the science tried to push all the gym bros away from doing partial reps and into stopping 5 reps from failure... Then to turn around and prove that going to failure before doing lengthened cheat reps beyond failure was better. Luckily I just kept doing the meathead thing the whole time 😂 good work scientists
@petertone1616
3 ай бұрын
Lucky we dont all listen to the science" and continued to make gains training to failure.
@experiment54
3 ай бұрын
Make it hurt….then make it hurt some more….
@panic_diver
3 ай бұрын
This is one thing about which I would never listen to a scientist who doesn't grind like a gym bro who has all the experimental evidence. Usually its the science that brings the evidence but we already have all this evidence from thousands of guys around the world who have built muscle and know what works. If you are natty, train to failure, push out partial reps when you cant do full ROM and for some exercises if full ROM transfers the tension to a different muscle then keep the ROM within the range where you are still hitting the desired muscle and squeeze out partials to revel in the sweet pain of growth.
@Zerophimable
3 ай бұрын
You can just say you didn’t listen to the whole video bro.
@mattbarker1943
3 ай бұрын
@@Zerophimable sure I did, they have a new special secret technique now and then he said something that contradicted everything else that's been said prior, then made several caveats so none of what was said was relevant and could be either right or wrong anyway. Much the same as all the other fickle science based videos that keep popping up
@TyTalks2020
4 ай бұрын
What I've been doing and have seen progress with is doing my partials first and then 'supersetting' with the full range of motion reps. So doing 10, long length partials and then immediately trying to do as many full range of motion reps that I can. Been incredibly painful but instead of just feeling that burn on the last rep or 2, now it's easily for almost the entire set of full range reps.
@stormtraders
3 ай бұрын
That doesn’t make sense, you’re compromising your working set that way and working set should be clean.
@TyTalks2020
3 ай бұрын
@@stormtraders whatever you say.
@lydez1042
4 ай бұрын
sam sulek type of training
@_baller
4 ай бұрын
Guys on so much gear tho
@anon-842
4 ай бұрын
Sam Sulek is actually optimal? 🤔
@_baller
4 ай бұрын
@@anon-842 no such thing as optimal, just train and eat, and if you get results you’re good, optimal is such a wide range, Arnold is optimal, not Sulek
@joojotin
4 ай бұрын
@@_ballerArnold is literally idiot training wise
@conlangknow8787
4 ай бұрын
@@_ballerthere's no such thing as optimal eh? That means Arnold is nonexistent!
@FCMorba
4 ай бұрын
Also thank you, great content as always :)
@HouseofHypertrophy
4 ай бұрын
Thank YOU for checking it out!
@Siggfuggggg2000
4 ай бұрын
Yeah it increased it by 40% but that was over a short 10 week training cycle. It’s like saying you are going double the speed limit when you are going 10mph in a 5mph zone. I’m pretty skeptical if this would still be anywhere near a 40% increase in the long run. I’d like to see some longer experiments
@Kokii87
4 ай бұрын
It's funny, I have been training like this for a year, doing a compound set of partial reps once my main set is done, it actually feels good yet challenging and has lead me to great progress.-
@HouseofHypertrophy
4 ай бұрын
Awesome to hear, I wish you continued gainz!
@judasblewit
4 ай бұрын
So you do your normal workout till failure then partial reps after that?
@nvmffs
3 ай бұрын
What do you mean by compound set
@arthurmiranda8896
4 ай бұрын
Will try this with my shoulder and calf training today. Thanks for the info.
@HouseofHypertrophy
4 ай бұрын
I hope you have a great training session!
@Johnny-tw5pr
3 ай бұрын
What's your split?
@ht-cr3ms
3 ай бұрын
An interesting video yet it is a little too technical to understand for average gym folks! any practical recommendations that put this research into practice that we can try?
@toni6194
4 ай бұрын
Like everybody has been already doing this. Baby reps, baby
@LevysFitness
4 ай бұрын
Amazing, as always. Best evidence based channel in the world, and I can sign that.
@HouseofHypertrophy
4 ай бұрын
Wow, thank you so much for the kind words. I really appreciate that
@DavidHaynesGK
3 ай бұрын
Volume load is everything on this, and yes, I watched the video. But what this is saying... you do more, you get more growth!!! OMG. Big Surprise.
@HDLifter
4 ай бұрын
I only train with 1/3 reps. Which has been a game-changer the past 2 years. A single set, once weekly, brought my calves up to 18”.
@nefariousnz
3 ай бұрын
1:20 oh Sam Sulek been spot on the money this whole time.
@huntersmark917
3 ай бұрын
This video pretty much explains what "failure" is when performing reps. Failure isn't trying to get one last "full" rep. Failure is going until you can't even move the weight anymore. Most people don't understand this or push themselves to true failure. This is not a new idea.
@QuagaarWarrior83
4 ай бұрын
The problem with partials is that you first need to know what full ROM is - most people don't seem to have a clue
@grantwerner7332
3 ай бұрын
Not really. If you start off at a non full ROM, you're still getting what this describes, lengthen partials.
@QuagaarWarrior83
3 ай бұрын
@@grantwerner7332 if someone is unknowingly doing partials, sees this video and decides to cut their ROM in half, they'll only be doing quarter ROM!
@banan4990
3 ай бұрын
@@grantwerner7332i think its moreso that people dont know what a full stretch is. Most people innately know how to contract a muscle like the bicep, but feeling a stretch under load is usually less intuitive
@powerhouse1981
3 ай бұрын
@@grantwerner7332 and you will likely destroy mobility and get stiff, which causes imbalances and injuries.
@drtechtek2165
4 ай бұрын
thank you
@HouseofHypertrophy
4 ай бұрын
No problem! Thank you for checking it out :)
@hans1783
3 ай бұрын
I still remember the first time I do leg day. I overdid it so much, thinking "I don't feel that tired. Let's do some more." The next morning, I fall in the middle of the street and couldn't go back up, I literally had to call my roomate to come down and help me get up. ( FYI, 5:33 this was the exercise that I got carried away with). That experience always stick with me when exercising my legs, just follow the workout routine and if it feels too easy, only give a tiny increase on the NEXT SESSION. So my question would be, "How do u do Lengthen Supersets on ur legs?" I mean I still need them the next day.
@AvrgLifterAvrgTrainer
3 ай бұрын
I appreciate you bringing the data to the forefront with easy to understand dialogue.
@sulimanhamza5415
2 ай бұрын
they deffo need another group who did superset at the contract phase.
@charon7320
3 ай бұрын
fresh gym person here, doing for 5 months exactly this, train to failure and superset with lower weight, in pause I train another group, everybody was telling me I'm wrong but felt it and now after 5 months everyone says I'm on gear or 'what u do is not correct but u got results cuz good genetics', in reality I workout hardcore 4-6 days a week, supersets all the time, train whatever I feel is untrained even lower back and parts of abdomen, I diet totally with various foods, took out all sweets, I dont drink sodas, not even preworkout, I just go water, steaks and fruits + lately some protein shake cuz it's summer and it's hard for me to eat so much. My results are amazing, I am amazed by myself, my brother started working out harder cuz of me (he does abdomens now all the time like I do), my gym friends took me as equal, my parents think I'm going over the border with this but it's just a bit of dedication since I already lose time pulling irons at gym, why not go all the way and diet and have the mindset, also I dont lift for counting reps, I lift to feel the muscle working, I dont do cheat moves where I pull with other muscles I just go lower weight and continue.
@andi8489
3 ай бұрын
Machine!
@charon7320
3 ай бұрын
@@andi8489 my favourite exercises are shoulder press apparatus, dont know the name but I already pull full stack correctly 4-5 reps tho I dont do 90kg, normally 50-60 kg, dips is another exercise I love and seated smith biceps (I think it's the name), I simply cannot get enough of them, I'm doing a few sets regardless of what I do in the gym, I do them out pleasure. I dont like working out chest and I admit that upper leg part feels a bit like grind, but we cannot have it all. lately I lost more than 10% of body weight but cant eat as much as I need and yeah I have a normal life, working studying and not everyday I reach optimum food requirements or rest, but we need to press on!!!!!!!!!!!!
@ThaKKatt
4 ай бұрын
Oh I been doing these since I started following Stronger By Science and Milo Wolf, they've been a great fresh new addition to my longtime muscle fathers, Renaissance Periodization. Honestly though, House of Hypertrophy might be the best science communication. Its like Kurzgesagt for getting swole. HoH is like the Hank Green of thickness.
@HouseofHypertrophy
4 ай бұрын
Thank you so much, that is a seriously kind compliment!
@samzavala6278
4 ай бұрын
Thank you for including the limitations that were found in the study as well. You’ve built a lot of credibility by doing so
@HouseofHypertrophy
4 ай бұрын
Thank you for the kind sentiment 😃
@Sinsofcarolina
4 ай бұрын
I’ve heard this called “lengthened partials” by the Renaissance Periodization channel. Mike has been preaching this for some time.
@ickerolig
4 ай бұрын
Yeah, it's also called cheat reps by some. It's basically a way to ensure you train to failure.
@ERVYES
4 ай бұрын
Nah, best channel in the world, I could get a degree in biomechanics and biology just by watching this channel
@HouseofHypertrophy
4 ай бұрын
Haha, thank you my friend!
@claytronico
3 ай бұрын
when lifting weight, the muscle being worked will always be shortened when the weight is raised (not including stabilizers), but due to statics, the load going through the muscle changes as a function of position. Sometimes it goes up, sometimes goes down, sometimes it changes little. Do a dumbbell front raise from vertical to vertical all the way vertical up, and the greatest load being passed through the shoulder is at mid travel, not the top. Now do it laying down, things changed. Do lifts so the gravity phasing of the load is biased to the lengthened muscle state, e.g. good morning on the hammy. Opposite approach, standing bicep curl. Now watch Arnold do his chest flys on the bench, greatest load is at the bottom when those massive schnitzels are being stretched. Gymnasts have jacked biceps, which spend lots of time isometrically in lengthened state at high load, e.g. planche.
@claytronico
3 ай бұрын
good to point out that stimulus potential and injury potential are loosely linked. Risk/Reward.
@ember9747
3 ай бұрын
Wouldn't that be dropsets instead of supersets? Also not surprising - do more work, get more hypertrophy
@ElTestok
4 ай бұрын
This is interesting in terms of hypertrophy, but not so much in terms of performance and sports. If the goal is purely muscle size, maybe exploring this concept can be beneficial; though it's not very functional. Any Athlete who wants to try this out could include some extra lengthened-supersets at the end of their sets, but should do so moderately.
@snow49032
4 ай бұрын
Between this and the unlimited post workout protein intake it seems more and more that the gym bros were right all along.
@ocoltimus6592
3 ай бұрын
This was a very informative video. As a fellow scientist I really liked how you presented the work, very cautios with your assertions. Very nice video! I will try this technique in the gym. And btw, new sub.
@L1qhts
4 ай бұрын
I love that my intuitive training style is proven effective both by the mirror and by this channel time and time again. I'll just keep doing what I'm doing I guess
@HouseofHypertrophy
4 ай бұрын
Awesome to hear you've been seeing results, I wish you continued gainz 💪
@thecorruptversion
4 ай бұрын
Wow, you're so smart and such a pioneer. Nobel people are waiting for you.
@L1qhts
4 ай бұрын
@@thecorruptversion thanks man, I really appreciate that! Have a great day!
@trump45and2zig-zags
3 ай бұрын
@@thecorruptversionlol good try 🧌
@YouReallyDontKnow
3 ай бұрын
@@L1qhtsyou’re such a douche kid 😂
@yudistiraliem135
3 ай бұрын
I’m a bit concern about the fact that they are new to workingouts since workingout hard has been shown to thicken the muscle temporarily for a couple weeks to a month. Also new guys grow different with trained individual.
@dakinebrah6246
4 ай бұрын
Found out my chest grew from a 42in to 47in. From mixed calisthenics and body building, made some gains 💪 😎
@Synergy4375
3 ай бұрын
So to me it says, it’s not about to failure it’s about “the pump” if your short till full failure, is much less than this more balance approach then you’d logically expect to grow the muscle less. Partly due the focus point purely on the short so, isn’t utilising the entire muscle, in turn less stimulation of the growth process across the entire muscle.
@danpaul4975
4 ай бұрын
As a beginner I feel overwhelmed with info and struggle with what to believe. I heard if you train to failure and beyond, your body produces more cortisol which can inhibit muscle growth...?
@HouseofHypertrophy
4 ай бұрын
I understand how all of the information can be overwhelming, especially when folks on the internet have different viewpoints. The idea that cortisol from going beyond failure is bad isn't supported by the current evidence. It's self evidence in the research measuring growth. The lengthened supersets involved going beyond failure, but they grew better :) If things get too confusing due to info online, always remember that a lot of your results will come from doing the basics consistently (training hard enough and recovering well). Best of luck!
@nvmffs
3 ай бұрын
What about "ranges you don't train in, you remain weak in " ? I don't want to be big but disfunctional when trying to pick up something heavy in my daily life
@SupaMarioGaming
3 ай бұрын
I think its more, do full ROM and then fatigue with partial reps. Thats what I'm gonna try anyway! I've done something similar on triceps and it helped alot
@akzabowtme
3 ай бұрын
My boy Sam Sulek been doing this, what a genius
@crabcakes9092
3 ай бұрын
There's a good book on these kinds of exercises called 'body by science' but the workout system is kinda killer 💀
@cadensam7
3 ай бұрын
"is a non perfect rep really a rep" HAHAHA you're goddamn right it is!
@Blaize__
4 ай бұрын
Wait, I DO want to build muscle faster!!! How does this man know? :O
@HouseofHypertrophy
4 ай бұрын
😂😂😂
@mlongoria124
3 ай бұрын
99 missed calls from Sam Sulek
@qwertmom
3 ай бұрын
I hate when an idea is dismissed just because it’s “unscientific”… just for it to be proven like 10 years later
@Muphenz
4 ай бұрын
This will definitely give me something new that I can experiment with in my workout routine. I can't wait to learn more about lengthened supersets, especially from HOH!
@HouseofHypertrophy
4 ай бұрын
Thank you for the long time support dude! Hope all is going great, and I hope any experiementation with lengthened supersets goes well!
@Muphenz
4 ай бұрын
Definitely! You and your content are amazing, and I always enjoy learning new things.
@relaxnsleep3490
3 ай бұрын
Relatively longer lengths
@combatcritique
4 ай бұрын
I guess this is the study Dr Milo was talking about ...
@HouseofHypertrophy
4 ай бұрын
He was a co-author on the paper! :)
@Johnpdf
4 ай бұрын
Oh damn@@HouseofHypertrophy
@lecobra418
4 ай бұрын
The friend of Mike Israetel?
@combatcritique
4 ай бұрын
@@lecobra418 Yes
@alexaras5767
4 ай бұрын
I don't think this study says anything we didn't already know. The calves benefit from stretch mediated hypertrophy which applies to only two groups: Beginners & People who don't train lengthened positions. SMH is an adaptation that reaches a maximum after a while so if this exact study was done on trained subjects the results would be negligible. The only thing the partials would do is help keep the adaptations, so you can still program them but I would only do them: 1. On muscles that DO benefit from SMH because certain muscles don't or you can't actually get them under a meaningful stretch and 2. On muscles where you don't train them in their lengthened positions anyway during normal exercises. That way you minimize fatigue. If this seems interesting to you go listen to Paul Carter's & Chris Beardsley's podcast. They've covered this numerous times.
@HouseofHypertrophy
4 ай бұрын
These are my current thoughts pertaining to the ideas put forth: houseofhypertrophy.com/stretch-gains/
@AustinHillJD
4 ай бұрын
I am so frickin' confused at this point--between HoH, RP, and Jeff Nippard, I feel like we are getting some vortices of conflicting information. It seems like there are now studies showing that "Straight sets are best," and "long length partials are best," and now this is, "actually, a super set (really kind of a drop set, in this case?) with a shortened partial is best."
@clutch44444
4 ай бұрын
Jeff Nippard and HoH are trustworthy, as much as I like Dr Mike as a person, his stuff isn't valid
@HouseofHypertrophy
4 ай бұрын
Hey dude! Apologies if I've contributed to any confusion, let me try to clarify some things. It may be worth double checking what the others have said to ensure you've correctly interpreted what they're saying. I can only speak for myself, but I've never actually outright said straight sets/long length partials/or lengthened supersets are best. Throughout the videos at the HoH, I have detailed various studies that, if we simply accept the findings at face value, may lead to some of those conclusions. But as done in this video, we need to consider the limitations of the study and think how it fits into the overall scientific literature. From this, we can derive *potential* conclusions. Right now, my current thoughts I don't believe we can outright say lengthened partials or lengthened supersets are 100% better. We simply need more studies with other exercises and demographics (such as trained individuals). Yet, since the available evidence is promising, I think it's fine for people to experiement with any of these strategies as they see fit. Also, as detailed around 8:00 - it's possible lengthened partials are still better than lengthened supersets, but more studies is needed before we can say anything with certainity. Finally, if you don't want to explore and try out of these strategies, that's absolutely okay. Remember you still see growth with pretty much any training strategy providing you're putting effort in. Let me know if there's still confusion and I'll do my best to clear it up :)
@AustinHillJD
4 ай бұрын
@@HouseofHypertrophy Yo! No apologies at all--love your channel, and RP, and the Nip. Pure gratitude from my end of things. I do try to implement a science-based approach to lifting, so--yeah, I usually try to give the approaches recommended by these studies a shot. I also didn't mean to imply that you (or Mike or Jeff) ever insist that there is only one way to do something...but there usually is SOME sort of recommendation/conclusion offered. I also think that you are all just presenting the best information available, and my frustration is directed towards that--the information seems to sometimes be in conflict. So for example: The long length partials thing--I think both Jeff and Mike hit that viewpoint pretty hard. Like here (kzitem.info/news/bejne/uHp92HWeZqmAgqg) Mike says, "I don't lock out my calves anymore. Could I be missing out on some hypothetical benefit? ...I think that's likely. But on the net aggregate for muscle hypertrophy, should you still be biasing the majority of your training into lengthened position? Yes. ...if you're missing out on a huge tension stretch part, I think you're making a big mistake." In that video, Milo Wolf responds, "As far as technique goes, biasing the lengthened position, whether via partials or full range of motion, seems to be one of the only things we really, empirically know." And then here is the Nip: kzitem.info/news/bejne/x6qmrmhjsXh4hH4 "Seven of eight studies show long length partials are better for muscle growth than short range partials, one study found no difference, and no studies favored short range partials." 🤷🏻♂🤷🏻♂ This is just an example--I'm not sure I can find the "straight set" video I was thinking of. I am one hundred percent not trying to bash anybody, or complain about the amazing, free information you all provide. I seriously love getting all of this information. Just trying to put a program together and going, "Well now what the fuck do I do!" haha. I'm ultimately concluding: work hard and don't over think it. Seriously--appreciate your videos and approach. I realize that I was complaining about free info, and I apologize.
@HouseofHypertrophy
4 ай бұрын
Oh no worries at all! I certainly did not interpret your message as complaining or anything of that sorts! My current thinking is that although we indeed have emerging evidence suggesting partials at long lengths may be superior, the quantity and quality of this evidence is currently not enough for me (just my person view) to throw out full range of motion training all together and just train with lengthened partials. All of the current studies have been done on untrained subjects, and there are tons of exercises that haven't been studied yet (like squats, bench presses, etc.). If we indeed have future research that finds lengthened partial training successfully builds more muscle in trained indivduals and other exercises, then we can begin discussions on training programs composed entirely of lengthened partials. But for now, I think it's perfectly fine for you to not overthink it and just train with a normal full ROM on your exercises. You are 100% still going to grow provided you're training hard enough and recovering well. Yet, if just for fun you would like to experiement with some lengthened partial or lengthened supersets in your own training with any exercises you would like to try them out on (there's no hard rules on this, it would just be what you personally would like to do), that can be a fine thing to do. But if you don't want to do this, rest assured that's okay. Hope this helps!
@oneanamoly
4 ай бұрын
That's why I just train. Too much conflicting science just makes one confused and ends up with paralysis by analysis.
@kajusbajus
4 ай бұрын
Deadlift made my trapezius grow like crazy. Maybe because of stretch posisjonen.
@NYMballislifeMLB
4 ай бұрын
Did they measure volume load displacement (sets * reps * distance (cm)? I think this would be a good indicator of how much more "distance" was completed.
@HouseofHypertrophy
4 ай бұрын
Unfortunately no, volume load was merely sets x reps x load
@ivanpavlov7260
4 ай бұрын
I think people should be really careful implementing this into their training routine, once they get to know how their body recovers/adapts to resistance training. Because, although lengthened partials do show increase in muscle growth, the recovery is the tricky part. It might postpone their next training session, and potentially miss those potential gains, just an introspective.
@GabrielBacon
3 ай бұрын
I recover like 200 days between workouts so I should be good
@CB_Toaster
3 ай бұрын
you should start the video by explaining what those lenghten whatever even are
@dankiusarmwrestlingTaranBroad
4 ай бұрын
Ive been doing this for months. You choose a weight you can get 6 to 9 full reps on then keep going till you literally cant move it from the stretched position. Why would you stop when you cant complete a full rep? My set doesnt even start till i cant complete a full rep
@msimsimo
3 ай бұрын
How many sets do you do like this per muscle group?
@DT-oh6gx
3 ай бұрын
I love his accent
@animemugenarena
4 ай бұрын
I do this all the time using common sense, when I reach failure I always do half reps because I feel my muscle can do more in this range and I'm living things on the table .. so it make sense.
@nvmffs
3 ай бұрын
But that way you're gonna be weak in the shortened ranges because you're putting much more emphasis on the lenghtened ranges. Take lat pulldowns for example. The hardest part is when the muscle is shortened and it seems counter-intuitive to dedicate more volume to the easiest part. I did the opposite for a while and paid off tremendously. Gained like 20% more strength in a month , even though I'm a veteran in the gym.
@animemugenarena
3 ай бұрын
@@nvmffs This is true but if you are doing only half reps, but as I said I do full range of motion reps first, and when I can't do any more rep I do partial reps.
@Zetherior
3 ай бұрын
You guys weren't already doing this???.. I always assumed "until failure" meant you cant even do a partial anymore.. not just that you cant do a full range rep.
@obcane3072
3 ай бұрын
Lengthened supersets with drop sets. Get in and get out in 30 min.
@jacobj3491
3 ай бұрын
Evidence based lifting is always gonna be 20 years ahead of science based lifting because there's not enough funding/studies on hypertrophy
@Finn959
3 ай бұрын
It never ends with these studies huh
@1.Superman
4 ай бұрын
And Mike Mentzer told that years ago!!
@Maxime_
3 ай бұрын
Even decades ago.
@chip5207
3 ай бұрын
Doing mikes program right. Guy was a genius. His program is giving me the same results of my previously strenuous training and I’m only in the gym about an hour a week now !
@1.Superman
3 ай бұрын
@@chip5207 Share your routine man
@yipperdeyip
3 ай бұрын
I'll keep doing heavy duty HIT. All these "scientists" are full of crap and running around in circles. Brad Schoenfeld does a lot of these studies on volume and failure training. Look up how he actually trains to failure... HE DOESN'T KNOW WHAT TRUE FAILURE IS LOL. How can anyone trust him then. Don't get me started on the RIR nonsense
@KomikerLachtGern
3 ай бұрын
Pls the Routine would be nice haha@@chip5207
@kyleva2312
3 ай бұрын
Sounds a scientist went to prison and found out how they got fit so fast. This is not anything new...
@ew-zd1th
4 ай бұрын
Maybe just inflamation from the more muscle damage? Or real growth?
@lawrence8427
3 ай бұрын
Ego lifting? We are so back
@darceytolen1028
3 ай бұрын
It aint ego if this backed by "science''🤣
@zombywoof1072
3 ай бұрын
Lengthened supersets? They were called *burns* in the 70's... and probably long before that. But I started WT in the 70's so that's what I can say for sure.
@soldier_b0y
4 ай бұрын
Can we get a video about the neck training? 🥺 👉🏻👈🏻
@HouseofHypertrophy
4 ай бұрын
I'm currently working on a forearm guide, but I do have neck training on the list too!
@soldier_b0y
4 ай бұрын
@@HouseofHypertrophy Thank You Sir 🫡
@Silverpump
3 ай бұрын
@@HouseofHypertrophywhen is the forearm video online?
@Martyn_Wolf
3 ай бұрын
Another form of this can be considered... Half reps. Muscles are neither at full length or full shortness, in the middle.
@coffie4236
3 ай бұрын
I have trained like this for the past year and people are surprised of my progress. I know some others that do this too and they are also bigger than others or at least faster growing
@pranavsailor3394
3 ай бұрын
I don’t really understand this video can if possible can you explain he is trying to say
@eddiegrant58
3 ай бұрын
Yup, turns out half-rep pull-ups are better for hypertrophy!
@Regulinecolt009
4 ай бұрын
I watched and applied this mid session towards my underdeveloped side delts 😭
@adrianhuffgamesandmore
3 ай бұрын
Take a shot for every “muscle length” said
@iiJDSii
4 ай бұрын
New science just dropped!
@MrAkatsukio
4 ай бұрын
Lengthened Partials is a freaking gamechanger on Cable lateral raises. Cant get it up? Just do half the motion for a few more squeezy reps. Bursts your side delts and feels amazing.
@Antonio_Serdar
4 ай бұрын
What does not being able to get it up have to do with side delts?
@Antonio_Serdar
4 ай бұрын
I tried this but I still can't get it up
@tinda111
3 ай бұрын
thats why i look huge after 4 months of training seriously
@Mishkafofer
3 ай бұрын
Concluson: Keep showing up to train
@Unholyspirit
3 ай бұрын
this is what's done in prisons it works
@norm9069
3 ай бұрын
People giving Sam Sulek shit for his partials at the end of each set will be hiding their heads in shame.
@jazzyfoo
3 ай бұрын
So a lengthened partial pushup would be to basically pulse close to the floor and a lengthened superset pushup would be pulsing closer to a plank position?
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