Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Read more for timestamps and hamstrings/gastroc discussion: Timestamps: 0:00 Intro 0:30 Part 1: The New Study 2:13 Part 2: Principle One 11:08 Part 3: Principle Two 16:05 Part 4: Vastus & The Soleus As promised in the video, here's how principle one applies to the hamstrings and gastrocnemius. The hamstrings (the biceps femoris long head, semitendinosus, and semimembranosus) cross both the knee and hip joints. They can flex the knee but also extend the hip. During any squatting, leg press, and lunge exercise, the hamstrings (similar to the rectus femoris) are trained suboptimally. This is because, as mentioned in the video, these compound movements (squats/leg presses/lunges) require us to extend our knees and extend our hips. Although the hamstrings can extend the hips, we know they flex the knee (the opposite of knee extension), so it makes sense the nervous system would minimize hamstring involvement during these exercises. Indeed, we have multiple studies finding squats fail to meaningfully grow the hamstrings, reviewed in this paper: www.researchgate.net/publication/357897278_A_Brief_Review_on_the_Effects_of_the_Squat_Exercise_on_Lower-Limb_Muscle_Hypertrophy As for the gastrocnemius, its logic is similar to that of the hamstrings. We mentioned in the video how both gastrocnemius heads cross the ankle and knee joints. They are involved in plantarflexion (calf raising) and knee flexion. During any squat, leg press, and lunge variation, plantarflexion actually happens when you're lifting the weight. Your heel does not elevate, so this is why many of you might not instantly see this, but keep in mind that plantarflexion can be defined as when your foot moves away from your shin (this typically happens during the lifting part of any squat, leg press, or lunge). During any squat/leg press/lunge, we also extend our knees to lift the weight. Although the gastrocnemius is involved in plantarflexion, we know it's also involved in knee flexion (the opposite of knee extension), so it's no surprise these exercises are not great gastrocnemius builders.
@anthonyknowles
2 ай бұрын
So Romanian deadlifts would be better for hamstrings than any squat, leg press or lunge variation.
@NoMoreMyFriend-S
2 ай бұрын
@yamafanboyHow many sets and how often per week? Thinking of doing the same.
@Bullseye_Strength
2 ай бұрын
Best informative channel in the KZitem fitness game. No ego, no weird narcassism, just straight *FACTS.* 🙌
@HouseofHypertrophy
2 ай бұрын
I truly appreciate those kind words, thank you!
@pretty_flaco
2 ай бұрын
lol, where *is* Alex🤔
@PlutoTheGod
2 ай бұрын
Video came out 12 minutes ago it’s 20 minutes long and people are already commenting about it 😂WATCH FIRST
@ScottKent
2 ай бұрын
Some of us play videos at 1.5 or 2x speed...just saying...
@zerrodefex
2 ай бұрын
@@ScottKent that too could be why we see comments where the commenter somehow missed answers that were given in the video itself.
@HouseofHypertrophy
2 ай бұрын
😂😂😂
@Pofdmanaxe
2 ай бұрын
People will just read the title and comment off that 😂
@TheCyclingCardio
2 ай бұрын
😂😂😂😂
@Morphix86
2 ай бұрын
Hey, why dont u upload all these videos as a sound tracks on Spotify?
@HouseofHypertrophy
2 ай бұрын
If enough people are interested, I would look into that! (feel free to reply to this if you would like this)
@How_to_viral605
2 ай бұрын
Bro , put it in audible too
@AlmostStrongAlex
2 ай бұрын
I often listen to these in The car so i would also like just and audio version@@HouseofHypertrophy
@itz_gaurav8584
2 ай бұрын
@@HouseofHypertrophy that would be really great ngl
@ethqral1568
2 ай бұрын
yes would be good@@HouseofHypertrophy
@TheosYeshua
2 ай бұрын
I stand by my pull-ups & pulldowns, I'm 45 years old now been training with weights since 19. 💪🏾 I noticed my biceps stagnant 5 years ago, however, when I applied pull-ups & heavy pulldowns at 90°, I saw a lot of growth. It works for me.
@Jamiey-
2 ай бұрын
Must have girthy legs
@MegaBentus
2 ай бұрын
Love your channel and your way of presenting evidence based fitness guides! You are one of a kind! :)
@cameron6554
2 ай бұрын
I do both seated and standing calf raises. And I’ve been leaning back on leg extension since that video. Thanks for the tips, and keep up good work. 👍👍
@Mohamed-cs5wd
2 ай бұрын
i am glad content like this is free
@HouseofHypertrophy
2 ай бұрын
🙏
@Raphou247
2 ай бұрын
Amazing video like always! Great quality and valuable information. Thank you for another great video😊 Have a good day.
@gingebrien2408
Ай бұрын
Awesome thanks for listing all the study links.
@chipmode9x
2 ай бұрын
Fantastic, I've learned a lot in this video. Keep up the good work!
@wandilemotha4647
2 ай бұрын
When I first started the norm bro split chest on Monday etc ,when it comes to calves, I did standing and sitting once a week and found standing mostly did more burn than build and sitting was contracting more but not last. After 16 years of training and research from various sources and of course House of Hypertrophy, I ,me found it better to do both 4x a week and with different tempo , squeeze positions of ll A V in more angle positions. Saw more results than I ever did. Goblin ,standing , sitting,bent overs, These worked🎉
@LevysFitness
2 ай бұрын
Best evidence based video analysis about those studies. Amazing🙏🏼❤
@thomasowens5824
Ай бұрын
Almost a waste of time, there is no need to postulate if a wheel is the best shape....info already out there.
@DominikKowalczyk762
2 ай бұрын
EMG readings are higher when there's more load. If EMG ratings were flawless, 1 rep maxes would be the most effective for muscle growth. The biceps had higher EMG ratings because there was more load, so they were "activated" more. EMG is more useful when you're trying to figure out if a muscle is worked at all. The EMG ratings of two exercises shouldn't be compared.
@Kem3s
2 ай бұрын
Prawda
@tajaunchristopher6590
2 ай бұрын
I’ve sent your channel to all my friends, you are and have been at the top of the game gotta be like 185 of pure muscle 🤣 love the content. Do you have an updated abdominal study coming up?
@LikeTalks
2 ай бұрын
I edge to this study
@zucago6110
2 ай бұрын
need a spot?
@fiskar33
2 ай бұрын
Lets goo bro
@godassasin8097
2 ай бұрын
this study is edging science
@Cody_Shauger
2 ай бұрын
So real
@DRMR305
2 ай бұрын
Genius
@surfdeska
2 ай бұрын
I believe we can affect our nervous system somewhat and that is why we can choose to use more biceps or more back. I think this is especialy true for long term lifters that feel like they can truly isolate a certain muscle.
@flashkhan8202
2 ай бұрын
Another high level video.
@HouseofHypertrophy
2 ай бұрын
Thank you so much!
@TileBitan
2 ай бұрын
with much less weight and reps with curls I can feel the biceps pump in a very isolated way. I would guess this is good, because if there were any conflicting movements they would draw other muscles into the mix and I could do more reps
@MrHadane
2 ай бұрын
Shit. Now the only horizontal press machine in my gym is gonna be even more busy...
@clarity2115
2 ай бұрын
at least they don't take the bench press & power rack
@sirmustard5337
2 ай бұрын
Just do standing overhead press with the barbell
@Doctharkun
2 ай бұрын
Smith machine and some step for the feet
@paulf3
Ай бұрын
All the recent research suggests that the greater the force applied in the stretched position, the greater the growth. So everything here you said makes sense including the bicep / chin up argument. An incline dumbbell curl might be more effective.
@jeremyjjbrown
2 ай бұрын
It's great to finally see the science coming out on this.
@HouseofHypertrophy
2 ай бұрын
100% agreed!
@SilverStar6609
Ай бұрын
Great video! I'm really loving the channel, even after just 2 videos. Specifically going into the theory for pull-ups, could it possibly be related to overloaded eccentrics? I may be completely misunderstanding, but the concentric movement using shoulder extension from what I can tell, will pair with eccentric movement that uses shoulder flexion. Speaking simply from personal experience when I picked them up as a beginner recently, the sensation of resisting my entire body weight in my arms pulling it into a stretch was fairly unique.
@anVbIIs
2 ай бұрын
7:30 Chin-ups and Row are not comparable at all imo. Chins include a high stretch and weight in the top part of the movement. Currently research has provided that for hypertrophy, - it's the stretched muscle position that we should focus on. While doing rows we rather (should) focus on pulling with our back, limiting the bicep involvement, while chins are done sometimes with even more conscious emphasis on bicep that back.
@----john----
2 ай бұрын
I'm finding more info that stretched muscle position help with bicep gains. Gym rings workouts always seem to show great bicep results.
@HouseofHypertrophy
2 ай бұрын
No doubt that are not identical, and I do believe chin-ups would be better. But bear mind when hanging, although the elbows are extended which stretches the biceps, the shoulder is flexed, which actually shortens the biceps at the upper region. This will then reverse during the concentric.
@RDS_Armwrestling
Ай бұрын
I spent several years training for armwrestling, thinking that all the neutral and pronated work would hit my biceps enough so I didn't do any direct biceps isolation. My forearms grew, but biceps were underwhelming in comparison, not much growth. With just one or two extra biceps exercises, they have grown more. Supinated variations are important for the biceps for sure. This is why many armwrestlers have bigger forearms than biceps, since the biceps contribute less to armwrestling than you could imagine.
@FleaMarketPete
2 ай бұрын
It would be helpful if you isolated the results/main points at the beginning and then dig deep into details after that.
@sofienchaieb3552
2 ай бұрын
Thank you for this video !
@HouseofHypertrophy
2 ай бұрын
Thank YOU for checking it out!
@DeepestGrave1
2 ай бұрын
Best channel on YT
@jamesTWisco
2 ай бұрын
On the biceps getting worked during compounds: I would recommend adding Yates Rows with a supinated grip in the 10 - 12 Rep range being sure to do the movement properly. That means full extension. It charges the biceps up nicely and I think results in some good growth - although I work biceps directly on 2 arm days per week so it's hard to know for sure. Just saying - give them a shot.
@GlockToGo40
2 ай бұрын
Hi house of hypertrophy I was wondering what are your toughts about the JM press, wich is an exercise for triceps , whenever I do them I feel a really really good pump and it seems that it makes mi triceps bigger , and I’ve seen many other people on social media that agrees on this , that this exercise is really really good for triceps , i do need to mention that whenever I do them it’s usually laying on a flat bench under a smith machine and it feels amazing whenever I hit failure and my triceps gets hard af , I was expecting some kind of information about it in this video , but the closest you got to mention it , was when you talked about chest press and the “indirect” working of the tricep but I was really curious about it because since I added this exercise to my routine I can see a more rounded triceps in my arm and overall really voluminous
@HouseofHypertrophy
2 ай бұрын
Thank you for the question! There's no direct research on them to my knowledge, but since we get motion at the shoulder, it may still fail to optimally grow the long head. But, I guess it will do a great job for the lateral and medial heads.
@JackWoodrup
2 ай бұрын
I hear you brother. I do the Jm press on a low incline smith and have gotten great results
@GlockToGo40
2 ай бұрын
@@HouseofHypertrophy there’s also this weird variation of JM press and skull crushers where you position yourself first in a JM press position and as you start to go lower you do the motion of a skull crusher but without really moving from your JM press starting pose position wich makes your elbow flex and make it really stretch and as you go down but at the same time it’s also the motion of the JM press but with a little bit of the skull crusher motion as you go down , since I started to do it like this I feel a overall really good sensation in the whole triceps have you ever tried it?
@GlockToGo40
2 ай бұрын
@@JackWoodrup great to hear that brother!, I hope that more and more people get to know and try this exercise I feel like it’s the secret sauce for triceps growth for some reason hahaha , I remember that I stopped doing them and changing it for another exercise for some time and the roundness and volume of mi triceps went really down , but I started doing them like 3 months ago again and I’ve started to feel and see my triceps in a better way again
@jmifebles
2 ай бұрын
On a side note, I love the way you presented these results as Bayesian, rather than frequentist.
@monkemode8128
2 ай бұрын
I didn't know what that meant, but I agree after looking it up. The point of this channel (for most people) is not for academic purposes, but to gain applicable tips and applicable insights from the academic articles.
@HouseofHypertrophy
2 ай бұрын
The authors of the study get the credit for that haha! They did a great job using the Baysian approach. Anyhow, I personally do prefer this over statistical signficance talk :)
@infrasonica
2 ай бұрын
Love your videos, House of Hypertrophy. That accent of yours gets me every time at the start of the video. "Woah-come to the House of Hypertrophy." I know its British but I don't know the regional accents of Britain well enough to place it any more specifically than that.
@HouseofHypertrophy
2 ай бұрын
Born and raised in London!
@infrasonica
2 ай бұрын
@@HouseofHypertrophy I thought it might be London!
@KingAdjust
2 ай бұрын
@@HouseofHypertrophythat's your actual voice? I always thought it was ai 😂
@Krossf1re
2 ай бұрын
@@KingAdjusti also thought this was an ai channel because of the cadence and the flat tonality.
@TheScamr
2 ай бұрын
I don't see the problem with close chin up pull ups and the bicep. Having the arms completely overhead from a dead hang gets a long stretch on the biceps and we know now that putting the muscles on stretch is great for hypertrophy. if bicep involvement in shoulder extension & shoulder adduction is minimal then the stretch is more than worth it and is the controlling factor in the movement. As Mentzer said the close grip pull up leads to an even contraction of the bicep. The soreness is full length as well compared to a curl where the soreness is centered on the head. That develops full length thickness. And his ideal program has both bicep curls as well as close grip chin ups. So its not like you are going to neglect the biceps. His program does a good job combining compound movements and isolation movements for the major body parts.
@maxl.5297
2 ай бұрын
Re: Biceps involvement into Pull-ups/lat pull-downs; Talking from experience and especially regarding the pronated grip: You can actively trick your body into involving biceps more or less: If you visualise squeezing the bar together ("moving" the hands closer) biceps involvement is increased. My guess is, It adds a layer of isometric hold signalling to the muscle. Vice versa, if you visualise ripping the bar apart, it decreases biceps involvement and increases the strain on the back muscles (involvement depends on your structure and technique) and involves/recruits the long head. I recommend playing with these cues based on what else is on the plan that day.
@overlord3481
Ай бұрын
Why would it recruit more long head?
@maxl.5297
Ай бұрын
@overlord3481 The long head of the triceps crosses the shoulder joint and aides in shoulder adduction and extension. (Moving the elbow down and back) When the biceps is involved, the antagonist, the triceps' firing is inhibited. The "ripping apart" portion is contrary to what the biceps would achieve, therefore it "turns off" and the triceps can work since its antagonist isn't working. I tried keeping it simple - is it understandable? English is not my mother tongue.
@IWantToBeThatGuy
2 ай бұрын
On the triceps: anecdotally, I have to mix a compound(skull crusher or dip), with a cable exercise(the ones that is pure elbow extension) to feel soreness in most of my tricep muscles. In the video, I feel a mistake was made in calling something better or worse instead of both being necessary.
@redstorm474
2 ай бұрын
Stretch isn't king, king is the location where you do a lot of work to create the metabolic shift. This is why there are studies that show the opposite effect despite of more stretch. So one needs to see real reasons of muscle growth to make right conclusions
@awesome6691
2 ай бұрын
I think concentrationcurls on the cable is the best excercise for biceps. I gained more than 2cm on my Arms in the last 6 months woth only doing 3 hard Sets of this excercise. I have 12 years of experience.
@dwabado
2 ай бұрын
You say in the end that the rectus femoris is suboptimally involved in all compound exercises, but i'm skeptical this is the case for lunges and split squats, particularly if you emphasize the back leg instead of the forward leg.
@djm-9654
2 ай бұрын
So how do u explain gymnasts huge biceps gains and all they do is compound pulling exercises ?
@REPSDirect
2 ай бұрын
Genetics together with a daily pump.
@alieren1364
2 ай бұрын
i cant wait for traps
@HouseofHypertrophy
2 ай бұрын
I look forward to making that one too!
@dodgecharger1026
2 ай бұрын
Could you please release the best study based workout plan🙏🏾
@francescosabato843
2 ай бұрын
Hi, what app/programs do you use for creating those clips or imagine whit stickmans training? Thanks in case you respond
@kaligrownbudz6200
2 ай бұрын
Way too complicated and boring. I’m out.
@maximc9033
2 ай бұрын
when doing pullups I always go chest to bar, towards the end of the set when my body fatigues I feel a contraction in the back of my arm around the tricep. anyone know why? I've had a look online and what I've concluded is that the long head of the tricep assists with shoulder/elbow flexion which occurs in pullups. ?
@userunknown1578
2 ай бұрын
The long head assists with shoulder extension.
@monkeycorperationS
2 ай бұрын
My best guess would be you have an overly active tricep. Try using your finger and feeling around your tricep for any spots that feel like the muscle is active even at rest. Then, take your finger, apply a good amount of pressure to this tight point, then open and close your elbow. This should be pretty uncomfortable, but it will relax the tissue and should help you with your problem
@HouseofHypertrophy
2 ай бұрын
The long triceps head can assist in shoulder extension and shoulder adduction, these are the motions that happen at the shoulder during pull-ups. It won't be a massive involvement, but I wouldn't be suprised that some people end up feeling a bit of triceps during these movements.
@SnakeAndTurtleQigong
2 ай бұрын
Wonderful! Glad to have more studies to lean into. Thanks again!
@HouseofHypertrophy
2 ай бұрын
Thank you my friend, I appreciate your support as always!
@duncandrake1676
2 ай бұрын
if your biceps are failing on a chin up, then I doubt you're doing chin-ups; You're doing a hanging bicep curl. Nothing inherently wrong with that (especially with minimal equipment. If you can do hanging bicep curls you're probably pretty jacked) but I agree that it's pretty much impossible to maximally train the back and biceps in the same movement
@yashmczikes5065
2 ай бұрын
Hey kids gather round, House of Hypertrophy just posted
@Mike_j9
Ай бұрын
Hey man! Have you seen the recent Kobayashi study (incline vs preacher curls) presented at ecss? Now things are much clearer and it explains the results found in the zabaleta one. Would love to hear your take on it
@HouseofHypertrophy
Ай бұрын
Hey dude! Yep, I am looking forward to covering that study when it's fully published. My current thinking is that with biarticular muscles (such as the biceps), placing them at a longer length (even if tension isn't at the most stretched position) still builds more muscle, especially at the proximal portions of the muscle. But the other elbow flexors (the brachialis and brachoradialis), due to them being monoarticular, may indeed just grow better with tension at longer lengths (especially at the distal portion) which the preacher curl involves. I will think about this more and see if there's anything I'm missing. Feel free to let me know any of your thoughts 🙏
@MapleMario67
2 ай бұрын
I think it’s a no brainer that isolation biceps work is more effective than compounds like pull-ups. I need look no further than that when I do pull-ups after a long break from training, I might feel a bit sore in my biceps. While when I did incline dumbbell curls, I got so sore I felt like I tore my biceps.
@HouseofHypertrophy
2 ай бұрын
I appreciate you sharing your perspective, and I would tend to agree!
@The_Legend715
2 ай бұрын
Man, I done supinated pulldowns for days, my biceps became blue, 0 growth, didn't look like I ever trained them. Isolation did wonders with ¼ of the sets, all you need is like 2 sets of biceps on your pull day and 2 sets on your arm day and watch the magic.
@jacklauren9359
2 ай бұрын
Depends on the goal. Compound is better for general health and performance.
@muscledoggs566
2 ай бұрын
@@jacklauren9359 With this being a hypertrophy channel, I think you can guess everyone's goal.
@tonyfazzini113
2 ай бұрын
I agree. I’d say if you’re just looking for more of a bang for your buck exercise and have very very little time to workout, it’s a great exercise for you. But for maximal results, you best hit those bicep curls.
@dk1480
2 ай бұрын
Let's break it down *The whole screen breaks down*
@mo-215
2 ай бұрын
So can we just state that isolation exercises are superior for hypertrophy?
@Blaize__
2 ай бұрын
Without watching it, I’mna guess it’s a study about stretching your muscles and if it is, then everyone has to subscribe.
@Blaize__
2 ай бұрын
Called it lol
@Okami400
2 ай бұрын
It would be so cool if you also did videos on studies about supplements, fat burners and test boosters etc.
@That_kid_who_deadlift
2 ай бұрын
for quadriceps growth at this point do un think that tha deep syssy squat would be the best exercise for overall quadriceps development? considering that you would have the rectus femourus in a lenghten position, and would achive high tension where the knees are mosr bended
@cricketclips5019
2 ай бұрын
Yes I believe that would be the case as long and you can isolate the quads and not have too much hip flexion. Makes the most sense and if done correctly I’d imagine you wouldn’t have to use that heavy a load.
@ManlyServant
2 ай бұрын
thank you great video
@HouseofHypertrophy
2 ай бұрын
Thank you for checking it out dude, as always!
@dorzhowe1305
2 ай бұрын
Really interesting thankyou
@Dmoscol17
2 ай бұрын
I feel like I can lift a lot heavier around 240 lbs on a chin up lat pulldown obviously my back is helping a little but no way I could left that much curling and my biceps feel sore af after
@saradoherty3875
2 ай бұрын
reverse nordic is superior to leg extension for rectus femoris because of the huge stretch
@nickwebb-c4r
Ай бұрын
Training muscles at longer lengths which in some cases is better the one thing that always seems to be left out is tendon activation on lot of exercises the initial movement is made by the tendon first before the muscle comes under tension o contact ie bicep curls , your forearm is near to a right angle before tension is activated on bicep muscle that seems a lot of wasted movement energy to get the muscle engaged would it not be more efficient to start at engaged position and stopping just before the dead point position where tension is lost
@RDS_Armwrestling
Ай бұрын
You can set up biceps curls in a way that there is more tension in the stretched position, like doing an incline curl or cable curl facing away from the cable
@soldier_b0y
2 ай бұрын
Please give us a "Neck Training" video 😭😭😭
@HouseofHypertrophy
2 ай бұрын
I do plan to do this!
@spaceghostctc5890
Ай бұрын
His breakdowns were awesome. Appreciate your work and videos 🔥
@HouseofHypertrophy
Ай бұрын
I truly appreciate your kind words, thank you!
@FTHGTH
Ай бұрын
How about this study? "Blood flow restricted and traditional resistance training performed to fatigue produce equal muscle hypertrophy"
@jwcgaming2215
Ай бұрын
Heavy back exercises can totally spoke the biceps if you connect the mind just as much as curls
@SamiiShabuse
22 күн бұрын
Can you make a video explaining in-depth the best exercises for the neck? I am grappler and I am looking for the most efficient exercises to train my neck from the front, back, sides, and rotation. I see all these different exercises used by different types of grappling sports and combat sports but I want to really know if there a specific way to go about it. For example there are two variations of the neck bridge I see where people either using the back of their head or the top of their head. Or doing a neck plank (a regular plank but instead of using your arms you use your neck) where the either use the top of their forehead or the top of their head. I would be really interested in seeing a video like this especially since neck training isn't as known and there isn't as much videos and I definitely know there are a lot of people curious about it. Especially people who play combat sports.
@StMargorach
Ай бұрын
Who TF does rows or pulldowns or chest presses to focus on the biceps and triceps 😂😂😂? Yes ,those muscles are involved ,but the focus is the lower/upper back and the chest .... So why care that those excersizes don't target the bi/triceps completely ?..... You do the compounds ,then you do the isolation excersizes afterwards to get the bi/triceps 😅
@robertadams5437
Ай бұрын
Triceps lengthening- isn't that accomplished with the overhead press, since the Triceps are heavy used in that exercise? So lateral raise with overhead press and Triceps extension with dips and you've hit all the positions of the Triceps?
@alanESV2
2 ай бұрын
I saw this to target the lateral vs medial heads of the gastroc be an issue of feet facing out or in. I would imagine if this is unspecified most people would do a face out causing more medial growth, like here. Just a hypothesis.
@HouseofHypertrophy
2 ай бұрын
I like the way you think, and I that could be in play. Although, I will cover this in a future dedicated video on the calves, I think another strong explanation is that the medial gastrocnemius tends to experience greater active insufficiency than the lateral gastrocnemius :)
@maxl.5297
2 ай бұрын
Re: push-down vs OH extension; I do not find the findings surprising at all. On push-downs you very often see flaring arms and therefore a considerable amount of pectoral engagement, taking away from the load on the triceps. If your medial and lateral head are lacking, i prefer switching to a closer grip on benching and focusing triceps work on JM-Press.
@asprinklingofclouds
Ай бұрын
Not convinced with the standing/seated calf raise study as it applies to the soleus. Why did they use 10 reps? That is nowhere near the ballpark for soleus development. I would expect far greater soleus development from the seated calf raise compared to standing if 25 reps had been used.
@BBQDad463
Ай бұрын
Thank you for this video. You offer great information. I appreciate the fact that you make scientific studies easy to understand in a practical sense.
@HouseofHypertrophy
Ай бұрын
Thank YOU for checking out the video!
@skyarsenallll
2 ай бұрын
I’ve always done what the recommendations were 😊
@HouseofHypertrophy
2 ай бұрын
Haha, awesome to hear! I wish you continued gainz!
@entspannter_hase
2 ай бұрын
This is the first piece of evidence that long muscle length training also seems to improve gains in trained people, isn’t it?
@HouseofHypertrophy
2 ай бұрын
In so far as principle two (training biarticular muscles at longer lengths), yep! I would consider this evidence this happens in trained people! Although, to be fair to those who think long lengths don't work in trained people, they tend to say this only with partial range of motions at long lengths (they speculate that the extra growth from partials at long lengths is from an increase in fascicle length, and this adaptations is limited in timeframe so trained people won't see this). I'll likely have more content on this soon, as there's a study coming soon on partials at long lengths in trained people :)
@entspannter_hase
2 ай бұрын
@@HouseofHypertrophy Thanks for the comment and the explanation! Without understanding any of the mechanisms, it would be surprising to me if one type of stretch-focused training did work in trained people and the other type didn’t. I’m really hoping that study comes out soon!
@tonyprendergast5194
2 ай бұрын
A whole 20 minutes of uncertainty is wild for a new study😂 I didn’t see one study that was certain of anything. 😂
@farblunjet14
2 ай бұрын
Keep your religious beliefs to your self. This is far from an appropriate forum for proselytizing
@marcusorillius6971
2 ай бұрын
Seated calf raise is an absolute waste of time and money making these stupid useless machines. Trust me it’s useless
@bugynites09
2 ай бұрын
What do male gymnasts do ? They have huge biceps
@crashkorey
2 ай бұрын
Mentzer was correct. Look at some male gymnasts biceps. They are as built as genetically possible. all they do for biceps stimulation is pullups. Also show me someone doing pullups palm towards you with 100 pounds and I'll show you someone with huge biceps
@WinatLifeBlog
2 ай бұрын
I think soleus is just a stubborn slow twitch muscle which doesn't really want to grow at all.
@Conn458
2 ай бұрын
If in doubt see what Jeff Nippard says 😂
@filho4437
2 ай бұрын
Cult of Mentzer stays taking Ls.
@georgemakridis6669
2 ай бұрын
Stoped watching the video after “28 participants”. If you know, you know…
@beingofstrange
2 ай бұрын
this lmfao how come everyone is so damn stupid about this stuff? it blows my mind
@georgemakridis6669
2 ай бұрын
@@beingofstrange yeah well it’s not like this is “Medline” or something 😂! People will believe anything if KZitem is their evidence…
@beingofstrange
2 ай бұрын
@@georgemakridis6669 whats crazy is even "sports scientists" like mike israteal are spewing off these studies. i cant tell if all these channels know theyre misleading people or if everyones stupid and gullible? insane man. wholesome to see another person notice tho, seems rare
@HouseofHypertrophy
2 ай бұрын
It certainly is ideal to have as much subjects as possible. However, remember this was a within-subject design (each subject trained all conditions). This is somewhat like having a total of 56 subjects with a between subject design, but still not quite. I say this because compared to between group study, within-subject designs greatly reduces the variability and enhances our precision to detect differences (that's not to say it's perfect, but it certainly has some great strengths). More to the point, as done in this video, we never just analyze one study in isolation and make definitive conclusions. We consider the broader range of literature, both other longitudinal trials and mechanistic data. In this way, we have better foundations to draw conclusions. Again, I do my best not to make definitive claims, rather what seems likely with all things considered.
@beingofstrange
2 ай бұрын
@@HouseofHypertrophy the studies never say how many calories and protein they eat, never talk about baseline testosterone levels and other hormones, and always have different levels of training going into it. these things are always put aside just for a study to be made and they matter too much to be making claims of this n that building more muscle. its all ridiculous.
@gezalesko3813
2 ай бұрын
to grow muscles you need to workus outus a lotus...
@Doctharkun
2 ай бұрын
What an awesome channel, thx Mr House
@kwerby3285
2 ай бұрын
I started programming front and back foot elevated bulgarians into my quad days for more rec fem targeting. I have access to a seated leg extension machine but i never am able to fee rec fem working.
@userunknown1578
2 ай бұрын
Do reverse nordics if you want to feel the rec fem.
@kwerby3285
2 ай бұрын
@@userunknown1578i have tried them. They definitely hit your quads. The only issue i have is standardizing them and loading them. I tried to fit them in at the end of my quads days but they were so pumped it felt like my thighs were going to explode.
@monkemode8128
2 ай бұрын
@@kwerby3285 I've never felt Nordics in my quads (I also have a build which is very good for Nordics, u are probably different). Loading them is hard. For me I found that adjusting the position of the weight is progression as well. For example, arms by my side I can do around 20 reps, but arms on my head I can only do around 12, because the center of mass is further from the knee joint. You can also play with lean and head position since that all affects the moment arm as well. (I'm just spewing my experience with Nordics, they're not for everyone's biomechanics or goals)
@ScottKent
2 ай бұрын
The more things change, the more they stay the same...still looks like an isolation exercise paired with a compound exercise is the overall best bet. My personal experience with pulldowns for bicep is that they work, build good strength, but the bicep looked blockier (for lack of a better word)...didn't develop a peak, but added mass...yes, on the bicep, not just the brachialis.
@liquidcancer4573
2 ай бұрын
So uhhh do both compounds and isolations. Got it
@Jamiey-
2 ай бұрын
I love me some maszools.. great accent 😊
@keys_cr3323
2 ай бұрын
Your channel is goated man, keep up the great work
@jasonrobertson9256
2 ай бұрын
Try rolling tricep extensions gurantee you will know where they are the next day.. best tricep isolated work you can do IMHO
@cricketclips5019
2 ай бұрын
Concentration curls with maximum tension at the bottom by pushing inner thigh into tricep and pushing the arm forward rather than directly below you. They make your biceps scream like incline dumbbell curls except far worse, Arnold did most of curls with elbows in front of the body to create maximum tension hence the biceps he had + gentics
@kodiak9840
2 ай бұрын
Bro, it still gets me hard that you use the music from my favorite retrowave playlist, which is old as hell by now, but still near or at the top of searching "retrowave" on youtube.
@airjoshua247
2 ай бұрын
Pause, me too
@doggo64
2 ай бұрын
Im a bit late because of classes lmao. Im aware of another study which found similar biceps hypertrophy between arms behind shoulders and one with arms next to the shoulders when tension was maximum at the starting point showing that decent strech combined with a good resistance curve is better than just a big streach. So what I'm about to say very highly speculative so correct me if I'm wrong but I personally think resistance curve has more of a factor in vastus lateralis growing better in leg press vs leg extensions as we know that 90° hip angle squats produce similar quad hypertrophy as 140° knee flexion squats, but they have the more tension in the lengthened part of the lift unlike leg extensions which are hardest at the most shortened part of the lift.. we know from the nordic curls vs leg curls study that monoarticular muscles grow more in the nordics (shbfm) speculatively due to a better resistance curve on the most lengthened part of the lift. So does that mean reverse nordics and sissy squats may be the best quad builders overall due to them being hardest at the most lengthened position if we ignore issues like progression? Again this is very highly speculative so dont be mad if I'm completely wrong but id like to know ur opinion on this- anyways awesome video as always :)
@HouseofHypertrophy
2 ай бұрын
I like the way you think, I indeed think this could be a possiblity! I guess soon enough we'll be able to say things more confidently, as there is more and more research coming out. It would be great to see a reverse nordic curl vs a leg extension. I also look forward to covering that biceps study when it's fully released (I know Milo, one of the authors, discussed it on his channel, but the full text is not out just yet). There are also a few other biceps studies on the way too!
@doggo64
2 ай бұрын
@@HouseofHypertrophy yes it would be great to see such studies in the future to make concrete statements! I'm pretty sure reverse nordics vs leg extensions studies might be considered but for now we can unfortunately only make assumptions :)
@abdullahkul7394
2 ай бұрын
bro got npc responded 🤖
@wadithalokupathirage5128
2 ай бұрын
Do you have a recommended amount of sets for each invididual muscle? I want to do around 15 sets per muscle per week but I feel like I could be understimulating my triceps or lats, and over trainining my rear delts or quads
@HouseofHypertrophy
2 ай бұрын
I do have some videos on the channel, and I might create an updated one at some point. But in general, somewhere around 12-20 weekly sets per muscle group seems like a solid recommendation. It's going to depend on how your structure your training, but you should be able to reach a nice balance. Ultimately though, feel free to experiement around and adjust accoridingly.
@wadithalokupathirage5128
2 ай бұрын
That's fair, I guess 12 would be a solid minimum for each muscle group then, It'd be interesting to see the optimal volume of each muscle compared!
@KingAdjust
2 ай бұрын
That is WAY too many sets if you're talking about direct work here, I'll show you my split that I'm progressing on very well with: Monday: bench press, deadlifts, pendlay rows, french presses Wednesday: close grip bench press, barbell hack squats, cheated Yates rows, and upright rows Friday: overhead press, RDL'S, curls, and chin ups
@KingAdjust
2 ай бұрын
Check out polarity fitness he knows his stuff 😎👍
@wadithalokupathirage5128
2 ай бұрын
Higher volumes have been shown to increase gains, Would keeping 12 as a minimum and 15 sets for most not be good?
@JosephDaniels-fu4pj
2 ай бұрын
tanner shuck gonna be mad about this one…
@doug853
2 ай бұрын
Why you say that? I haven't seen any of his stuff for about 6 months so just curious.
@jeremykm
2 ай бұрын
now I know how to build muscle in Roku city
@robertadams5437
Ай бұрын
1) Quads - so a pre-exhaust superset should train all heads maximally 2) Triceps - so a pre-exhaust superset of Triceps extensions/dips should train all heads maximally 3) Biceps- so a pre-exhaust superset of preacher curl/chin-ups should train all heads maximally
@AlexanderALZA
2 ай бұрын
What always worked for me is combining. Didn't get any substantial growth only from isolation exercises. I got past 100kg only thanks to heavy compound lifting + isolation. But if I only do compound exercises I start losing arm size and shoulder size.
@salguodrolyat2594
2 ай бұрын
The best bicep exercising machine is the nautilus nitro because of this.🤔
@jasonrobertson9256
2 ай бұрын
I dont train my Biceps when you are doing over 10,000 kgs of work on Different types of pulls/rows you dont need to train your biceps.
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