Bench Press FREE E-book: www.houseofhypertrophy.com/free-e-book/ "READ MORE" for TIMESTAMPS + extra "nerdy" points :) Timestamps: 0:00 Intro 0:22 Part I: Do the Quads Respond to Stretch? 3:11 Part II: Do the Glutes and Adductors Respond to Stretch? 4:27 Part III: Do the Hamstrings Respond to Stretch? 5:46 Part IV: Do the Biceps Respond to Stretch? 7:27 Part V: Do the Triceps Respond to Stretch? 9:44 Part VI: What About Other Muscles? 11:36 Part VII: Summary There are a few "nerdy" points I wanted to add here (I thought it was not worth adding in the video for the sake of simplicity): Firstly, I did not mention any of the training variables used in each study as it's not crucial information for the purpose of this video. Yet, for those interested about more details from each study, I created an image with them: www.houseofhypertrophy.com/wp-content/uploads/2022/10/study-details-for-stretch-video.png Secondly, some speculate biceps and triceps should NOT respond more to stretch based movements. Let’s assess why some have speculated this. One reason stretch is thought to be beneficial for growth is because elements in a muscles contractile unit get stretched and produce passive tension. This passive tension is beneficial for stimulating muscle growth. Yet, it's possible some muscles, even if you take them to a long length, have their contractile units organized in a way that means the elements that produce passive tension DO NOT get stretched enough to produce much passive tension. Some research suggests this applies to the triceps and biceps ( pubmed.ncbi.nlm.nih.gov/10828324/ ). That is, they have their contractile units organized in a way that means even if the muscle is at a "long length", the elements are not stretched much and so produce little passive forces. However, I have a couple of problems with this reasoning. The research on the biceps and triceps was done with isometric (static) contractions. This is a noteworthy point as there's evidence the elements that produce passive tension operate differently during dynamic (moving) contractions, such that they are able to get stretched more and thus produce more passive tension ( journals.physiology.org/doi/abs/10.1152/physiol.00036.2019?journalCode=physiologyonline ). Another issue is this research, due to practical reasons, only assess very few muscle fibers. So the findings from these few muscle fibers may not represent what's going on with other muscle fibers in the same muscle. Indeed, other research finds that the ability of the elements that produce passive tension to get stretched differ between regions of the same muscle ( journals.physiology.org/doi/full/10.1152/japplphysiol.00480.2018 ). Finally, there most certainly could be additional reasons stretch is beneficial for hypertrophy besides these passive tension elements. For example, some data finds voluntary activation (the amount of force generating potential you can access from a muscle) is higher at stretched muscle positions ( pubmed.ncbi.nlm.nih.gov/27997698/ ). Other things like the extracellular matrix could also play a role. More research would be needed to mechanistically understand why stretch-based movements are powerful for hypertrophy. Thirdly, in the two McMahon studies (detailed between 0:31 and 1:06), I should have noted in addition to leg extensions shown on screen, squats, leg presses, bulgarian split squats were also trained in that paper :)
@Proxiginus
Жыл бұрын
This kind of deep diving into studies and transcendence of broscience is why House of Hypertrophy IS THE GOAT.
@HouseofHypertrophy
Жыл бұрын
Haha, thank you dude!
@mh4oliveira
Жыл бұрын
great video as always. It's so good to have someone who not only values science but also knows how to navigate the literature and interprete the data
@HouseofHypertrophy
Жыл бұрын
Thank you so much for those kind words, they mean a lot to me!
@tribunaldude
8 ай бұрын
Stretch mediated Hypertrophy is not the panacea influencers and fresh PhDs are pushing it to be. It gives immediate gains (albeit different from the traditional gains but still hypertrophy is hypertrophy) in certain muscle groups, but it completely stops working after anywhere between 2 and 6 months permanently. Be careful and look at the work of Chris Beardsley to couterbalance the euphoria.
@Custodian123
6 ай бұрын
I doubt anyone is just going to do the movement based on the stretched position/partial range of motion 😂. The takeaway is to ensure the range includes a decent stretch in the movement when performing full range. I perform full range, but this has made me check the range l am doing.
@idrissrm3297
2 ай бұрын
Who told you that
@Dr__Pak
29 күн бұрын
Muscle growth from training at long muscle lengths ≠ stretch mediated hypertrophy First study looking at lengthened partials vs full rom in trained lifters will be published in 2-3 weeks btw 😏
@RedfishCarolina
Жыл бұрын
I always struggled at getting good tricep workouts until I started doing dips (without leaning forward) and Overhead tricep cable extensions. Those to really light up my triceps and they're gaining far more than when I did enormous amounts of triceps pushdowns.
@HouseofHypertrophy
Жыл бұрын
Awesome stuff, I wish you continued gainzz :)
@markambrose66
Жыл бұрын
This channel needs to blow tf up!!!
@HouseofHypertrophy
Жыл бұрын
Haha, thank you dude. That's very kind of you :)
@GadgetyMV
Жыл бұрын
I did POM in the deep squat position, based on AthleanX's suggestion, and it made a lot of difference almost immediately. I also modified diet and sleep simultaneously so it's hard to tell what the contribution was of each of these changes. In my experience the triceps long head definitely responds to stretch positions, as well.
@HouseofHypertrophy
Жыл бұрын
Awesome stuff, I wish you continued gainzz!
@GadgetyMV
Жыл бұрын
@@HouseofHypertrophy Thank you! And thank you for a great channel. Gains are usually slow, so the gains from these partials were a pleasant surprise.
@GadgetyMV
Жыл бұрын
@@HouseofHypertrophy Thank you!
@russellhenckel2887
Жыл бұрын
Dr. Mike is big on training the stretch under load. I’ve seen good gains from being more intentional in this. Great video. Your content is some of the best on KZitem.
@HouseofHypertrophy
Жыл бұрын
Shout out Dr.Mike! and thank you for those kind words. I wish you continued gainzz :)
@biofitanatomy
Жыл бұрын
Really liked how you mentioned the ECM playing a role. It’s crazy how we believed that titin bearer the majority of passive tension but we now know the ECM bears much more
@eyeseeyou3322
Жыл бұрын
I definitely didn't see that study coming regarding prone hamstring curls versus seated. It's been years since I've done seated leg curls, as I've always thought the stretch in the prone position was superior.... And if I'm honest, I've subconsciously associated that exercise with the bench-texting kids who do one half-hearted set and then sit on their phone for 5 minutes. Looks like it's time to switch up some movements for me on leg day! 👍
@HouseofHypertrophy
Жыл бұрын
"Bench-texting kids", haha. I wish you the best of gainz with the switch over :)
@brightmodern
Жыл бұрын
Just my personal experience, but i changed the way i trained chest a couple of months ago to really focus on the stretch (but still using full rom) so used dumbells exclusively to get my elbows further down, really slowing down the tempo at the stretched position and pausing at the bottom. Ive been training regularly for 20 years+ but i can visibly see the difference in my pecs now. There is also a very different feeling in the muscle after training. Ive started to use this principle on other muscle groups and its working out really well. Thanks for the video, i didnt know there was research going on into this 👍
@HouseofHypertrophy
Жыл бұрын
Very interesting to hear that, thank you for sharing dude. I wish you continued progress!
@supersquid328
Жыл бұрын
Yeah I think for pecs thats a big deal, great findings! You can see old school bodybuilders especially focussing on the stretched part of the movement because with a lot of pec movements your triceps will kick in for a big portion of the Rep. It's why I really emphasize mind-muscle connection
@chrisny8492
Жыл бұрын
Ugh
@brennand933
Жыл бұрын
Been doing this on my lifts. Did this on hack squats and leg press the other day and the rest of the day was ruined
@Leonidas-eu9bb
Жыл бұрын
so what would you recommend for glutes. honestly!
@Finvarra
Жыл бұрын
Regarding the Japanese study with the overhead versus pushdown tricep movements. It occurs to me that in this case the stretched long head may have fatigued sooner and thus the exercise regimen amounted to greater intensity for the lateral and medial heads. If I understand it correctly this would entail the exhaustion curve to be flatter when the muscle is stretched, although I am not sure how that could really be measured, it's a hidden quantity for now.
@HouseofHypertrophy
Жыл бұрын
Really great thinking, very possible !
@Finvarra
Жыл бұрын
@@HouseofHypertrophy Also, another alternative occurs to me just now: It may be that there is something in the fact of being stretched that immediately increases recruitment of the other heads, regardless of fatigue. A sort of technical de-loading response perhaps.
@dimex3362
Жыл бұрын
Why partials are good (or can be) anecdotally: 1. Allow you to LIFT HEAVIER WEIGHT than full rom. 2. Don’t take as much energy as full ROM which can help when doing other exercises or longer workouts or for when you just want to get in a quick workout without destroying yourself 3. Elicits a different muscle diver recruitment response (they feel different) which can make the training a bit more fun and therefor keep you coming back to they gym 4. They take less time than full rom, which allows for faster workouts or more exercises done in a given time period. I’m not saying they are better than full rom, but they have their place.
@NormanKonstantin
Жыл бұрын
Your videos are great. Definitely shows you are educating instead of "trying to mislead" people by not presenting the limitations of the studies. You deserve way more subs!!
@HouseofHypertrophy
Жыл бұрын
Thank you so much, that's very kind of you!
@ScytherOnSpree
Жыл бұрын
@@HouseofHypertrophy I for one just subbed after having watched the channel for a few months now :)
@HouseofHypertrophy
Жыл бұрын
Welcome (officially) to the House of Hypertrophy!
@kukuruznobrasno1159
Жыл бұрын
Very interesting - I had a seminar on advanced methods in training and there was a conclusion on lack of literature on stretch as a definitive method for hypertrophy. However from what we have at the moment, it seems quite promising for optimising adaptations!
@HouseofHypertrophy
Жыл бұрын
Oh, that's cool. If you're able to recall, was any of the data mentioned in this video talked about at that seminar?
@kukuruznobrasno1159
Жыл бұрын
@@HouseofHypertrophy There absolutely was - specifically the leg studies since it was a power (athletic) focused lecture. There was a systematic review that my lecturer forgot to add to the readings section, however it concludes that - "Accentuated Eccentric loading seems like it can favour hypertrophy, strength and power. However, there is inconsistency and paucity of current literature" - taken from my notes
@Ilethsamael
Жыл бұрын
And just like broscience showed time and time again, so many buff guys rep out their exercises with stretched partials: dB press in the lower part, lower part of pushups, lower part of dips...
@HouseofHypertrophy
Жыл бұрын
Broscience, in some cases, certainly has been validated by the literature :)
@Ilethsamael
Жыл бұрын
@@HouseofHypertrophy trial and error leads to some serious gains. Especially since gymbros were much more of a result driven community pre internet. Obv there is some dumb stuff but lately more and more is kinda proven right.
@grantdavid9466
Жыл бұрын
Incredible job as always brother! 💪💯
@HouseofHypertrophy
Жыл бұрын
Thank you again bro!
@robertmason6366
Жыл бұрын
Another classic mate. I was speaking with my specialist Dr yesterday for my historical addiction. This was the reason I came across weight training as it helped with my recovery from opiod addiction plus after being on the streets with heavy abuse my weight tumbled and I looked like a scarecrow. After getting housed 4 months months a go I have trained 4 times a week and followed your videos along with with Sean Niwanji mainly. Anyway this was the first time I saw the Dr since I was on the streets and in 4 months I've put I've gone from 59kg to 69kg and I'm between 10-15% body fat. I'm on the borderline of being a hard gainer. He was obviously intrigued that I put on weight and looked heaps better and I started talking about training. It turns out he watches your videos as he finds the science you present fascinating. He also follows Sean Niwanji and we spoke more about your page then anything else and in particular the one on comparing the H.I.T and its underestimation of the speed the body can recover. So there you go an endorsement from a Dr who learns your stuff to apply into his training.
@HouseofHypertrophy
Жыл бұрын
This was the most heart warming comment I've ever read . Thank YOU so much for sharing this. What are the odds that both you and your doctor watch this channel, haha! I wish you all the best and continued progression. It's an honor that I played some role in helping you with those gainz :)
@m1ch4Lko
Жыл бұрын
Excellent video. As always!
@HouseofHypertrophy
Жыл бұрын
Thank you my friend! :)
@LevysFitness
Жыл бұрын
Awesome awesome video!!! I really liked That japanies study of that Maeo researcher, that you showed. It was suprising! Also the researcher Barbahlio dissapointed me after I saw that : 04:04, Also suprising.. Anyway, looking fowaed for the next one🙏🏼
@HouseofHypertrophy
Жыл бұрын
Thank you bro. I agree, Maeo is putting out some great papers, he's on a roll with these stretched based studies. 2023 - Incline curls vs preacher curls? maybe. And yeah, that Barbalho situtations sucks. It's a shame :(
@Wasgud
Жыл бұрын
I love this channel, it's brilliant
@HouseofHypertrophy
Жыл бұрын
Thank you, that's very kind of you!
@blackgoatmetal
7 ай бұрын
Please make a review or study about pulse reps or x-reps!
@xakrain
Жыл бұрын
Two potential reasons for overhead tricep extensions yielding additional hypertrophy to the medial and lateral heads: 1. More time spent in a hypoxic environment, greater metabolic buildup, increased reliance on the larger, more anaerobic high threshold motor units that are known to be highly susceptible to growth. 2. Lat. and med. triceps may conceivably achieve some level of stretch due to the long head actually pulling on them through the tricep tendon.
@HouseofHypertrophy
Жыл бұрын
These are both great potential points. The first one is difficult to argue as overall metabolic build up largely does not seem to correlate with hypertrophy - kzitem.info/news/bejne/l4pq1Ypqn6F2foI . The second one certainly is plausible too!
@ditto303
Жыл бұрын
Great video, thanks
@HouseofHypertrophy
Жыл бұрын
Thank you for checking it out!
@marouanelebcir467
Жыл бұрын
Can you make a video about isometric exercises for hypertrophy ,pleas?
@HouseofHypertrophy
Жыл бұрын
I do plan to do this :)
@marouanelebcir467
Жыл бұрын
@@HouseofHypertrophy Tnx man you are the best 👍
@mushshrap6471
7 ай бұрын
I have unanswered questions about this before I'm sold on it, personally: - Do stretch-mediated exercises seem to give better gains because you're spending time in the hardest part of the exercise? If so, the key is tension, not the stretched position. - Do stretch-mediated exercises seem to give better gains because of the novelty?
@danielterrian4027
Жыл бұрын
Amazing video
@HouseofHypertrophy
Жыл бұрын
Thank you my friend!
@Gusman27
Жыл бұрын
I’d like to see the studies and know if the number of reps were equal. If so, then that’s the issue. I train full and partial stretch. But with partial, my rep count is around 5 more using same weight. If the study kept the rep count the same, then I’m not sure about the studies. I find partial stretch reps increase time under tension, often increases intensity, but also I have to increase reps. Make sense?
@VandreBorba
Жыл бұрын
Thanks for yours videos!
@HouseofHypertrophy
Жыл бұрын
No problem, thank you for checking them out :)
@kneewizard6246
Жыл бұрын
I speculate that the glutes and adductors grew more with full ROM squats due primarily to closer proximity to failure (of glutes/adductors), rather than lengthened position (though this likely contributed), as glutes/adductors (particular adductors) are recruited more in the lower portion of squats.
@HouseofHypertrophy
Жыл бұрын
Overall, it seems both the glute max and adductors do not have greater leverage during deeper squats: www.researchgate.net/publication/301690652_Relative_Muscle_Contributions_to_Net_Joint_Moments_in_the_Barbell_Back_Squat Thus, differences in proximity to failure of the musculature is probably not what's going on. Although, with heavier loads, the adductors specifically might have greater leverage in deeper squats.
@kneewizard6246
Жыл бұрын
@@HouseofHypertrophy Thanks for the link! I stand corrected. 💪🧠
@kneewizard6246
Жыл бұрын
@@HouseofHypertrophy i reviewed the study you linked out of interest. As described in the results/discussion section it appears that adductor magnus contributed more to hip extension with greater squat depth (and also with LIGHTER loads here), but that surprisingly the inverse is true for glutes “despite it being in stretch”. So does this mean adductors have greater leverage with full ROM, but glutes don’t?
@سجادالكربلائي-ص6ظ6ف
Жыл бұрын
In the last study they should make chest muscle in stretching position i mean the bar low to chest more
@mhpedia
7 ай бұрын
i think flys are better for stretching the chest
@name751
Жыл бұрын
Thrilled to see you closing in on 100k. Well deserved!
@HouseofHypertrophy
Жыл бұрын
Thank YOU so much dude, that's really kind of you :)
@aroundandround
Жыл бұрын
Is this video a re-release? I remember a video on this topic and most of these studies covered quite a while back.
@HouseofHypertrophy
Жыл бұрын
So I've done past videos on range of motion, but I thought I'd re package it with some extra data as my vids tend to get more views nowadays haha :) But thank you for following me for all this time dude, I hope my vids have been useful to you in some way!
@aroundandround
Жыл бұрын
@@HouseofHypertrophy Yes, great job, didn’t mean to sound critical.
@ДимаМ-з3ж
Жыл бұрын
Okay, since you're citing a greater increase in strength in the bench press with full ROM as an example, the question arises, strength in other studies also increased more in the stretch protocols, and if not increased more, then how can one speak of more hypertrophy. By the way, the strength in the bench press could increase more due to the fact that the front delts at the bottom of the amplitude worked more and their hypertrophy was greater, and not the hypertrophy of the pectoral muscle, was greater.
@taefithendo
Жыл бұрын
getting a full stretch has been one of my stresses. idc for the weight it’s the form and intensity of the stretch
@HouseofHypertrophy
Жыл бұрын
Awesome stuff :)
@lassmirandadennsiewillja7537
Жыл бұрын
Thanks again. The value of this content can't be overstated. This channel makes high level training knowledge so accessible for everyone it's almost like a cheatcode.
@HouseofHypertrophy
Жыл бұрын
Thank you so much dude, that's very kind of you :)
@joojotin
Жыл бұрын
I would REALLY like to see study done on pullups/chinups lat growth study using rom as now some science based coaches are saying lats are most active and have best leverage when humerus is lower than 120-90 degrees. I would also like to see PROPER tricep study and bicep study on training long mucle lenghts vs neutral vs short positions as there is contradicting evidence. Well I basically want to see these studies on all muscles.
@HouseofHypertrophy
Жыл бұрын
Agreed, many more potential great areas to study to uncover what's legit or not :)
@joojotin
Жыл бұрын
@@HouseofHypertrophy yes, until then just have to do what has worked before and experiment. I just started to implement incline curls because I easily get elbow and bicep pain in many exercises. Updating later when I have done it couple months.
@SinisterCS
Жыл бұрын
You could do a set with full range of motion with a RPE of 8/9 and then immediately followed by some partial reps with a stretched position. This should lead to a great stress on the muscle 💪🏼
@HouseofHypertrophy
Жыл бұрын
This certainly can be done, though fatigue management would be notable in this case :)
@dennis242
Жыл бұрын
Better to fully rest and then performing partials
@asdfkjhlk34
Жыл бұрын
90 degrees on quads is not a stretch, that’s not even full range of motion
@stevenweeks4436
9 ай бұрын
you really need to state if differences are statistically significant
@BobbyJ529
Жыл бұрын
did the studies try to equate load in a stretched or tightened position. I would think since you're weaker in a stretched position that a 100lb leg extension in a stretched position would be more challenging than 100 at a tightened one.
@HouseofHypertrophy
Жыл бұрын
The loads were relative to the specific range of motion. So if they trained with an 80% one-rep max load, the stretched position would have used an 80% load relative to their stretched one-rep max, the shortened group would have used 80% of their shortened one-rep max.
@rejanbregu8568
Жыл бұрын
How come all these videos be for free and you deliver them so frequently too?
@HouseofHypertrophy
Жыл бұрын
Because I really don't have a life.. haha
@aniruddhadakwale4042
Жыл бұрын
Were the weights adjusted for the partials and full range of motion? Cause we can move more weight in that partial range which might lead to a difference in growth
@HouseofHypertrophy
Жыл бұрын
The loads were relative to the specific range of motion. So if they trained with an 80% one-rep max load, the stretched position would have used an 80% load relative to their stretched one-rep max, the shortened group would have used 80% of their shortened one-rep max.
@aniruddhadakwale4042
Жыл бұрын
@@HouseofHypertrophy hey man!! Thanks for the reply! It's because you and your videos that I even thought about asking this!! Keep up the good work and educate us all 🙌✨
@riyankusumo8231
Жыл бұрын
Hey i have a suggestion, yiu might already thingking about it already, butni was just thingking why not making video about dietary comparison effectiveness on muscle growth etc. like protein and stuff maybe
@HouseofHypertrophy
Жыл бұрын
I do plan to have more content on nutritional stuff soon :)
@Insp.CountMortisWinshipKlaw
Жыл бұрын
I switched to 100% raw fruit 4 years ago to cure psoriasis. The first 12 months were terrible. I lost all my gains. 20lbs gone. The detox was terrible. I was clear in 14 months. I started the rebuilding process but within 2-3 days of eating cooked wholefoods again I noticed I felt tired and drained so I just stuck to fruits while weight training. No protein sources except what the fruits like bananas, medjool dates, watermelon, oranges contain. Roll on 12 months later I am back to the same strength and weight. I think I will be even stronger than I ever was 20 years on cooked foods and bodybuilding. I never feel tired. I am 49 years old. 164lbs and I'm guessing no more than 12% body fat. I believe all cooked food is dead. We do not need these animal protein sources, we need amino acids and there are plenty in fruit and vegetables.
@riyankusumo8231
Жыл бұрын
@@Insp.CountMortisWinshipKlaw have you ever try vegan instead of raw fruit?
@Insp.CountMortisWinshipKlaw
Жыл бұрын
@@riyankusumo8231 vegan cooked foods are dead. Just as useless as cooked meats and starches
@loopghost
Жыл бұрын
Really great video as always. I have been pushing myself to really connect with the muscle while under stretch and trying to keep it under load throughout the entire ROM. Sometimes it means that my ROM is shy of full, but my overall results seem better. It seems that what we’re seeing in a number of muscle activation videos confirms that most full ROM actions have a very pronounced easy spot. Top of curl, etc. Load under stretch sure appears to be where the heavy activation occurs.
@dleonardo3238
Жыл бұрын
It's weird that muscle damage has been debunked as a factor to cause hypertrophy while other studies show more hypertrophy with the stretch wich actually cause muscle damage.
@HouseofHypertrophy
Жыл бұрын
So there are many potential reasons besides damage that could explain the greater muscle growth at stretched muscle lengths, such as passive forces at long lengths being additive to the active forces, thus leading to more overall mechanical tension. It's also worth noting my view is damage isn't the primary driver of hypertroph (there are many other cases where more damage does not equal more growth), but that doesn't mean damage plays a 0% role in growth, maybe is does to a tiny amount.
@cvspvr
Жыл бұрын
barbalho sounds like the exact kind of person who'd study hypertrophy
@HouseofHypertrophy
Жыл бұрын
Haha :)
@alberto5980
Жыл бұрын
How the stiff leg deadlift grow more hamstring than the conventional one? The first don't use the hamstring man... they just stretch. If you want hamstring do the conventional one so that you use them with the offfloor motion..
@HouseofHypertrophy
Жыл бұрын
Hamstrings aid in hip extension, and this happens in any deadlift variation
@nicolaos355
Жыл бұрын
About preacher curl data, its worth to note that in boths cases, preacher curl is always in shortened biceps position due to fact, u needs to put ur whole arm behind ur back to gain maximum biceps stretch. So that exercise isnt perfect to test it. Imo one of best tool to measure that, is just by looking at ring gymnast that works mostly in maximum biceps stretch (planks etc). There is a reason why their arms are MASSIVE.
@kukuruznobrasno1159
Жыл бұрын
Preacher curls does bias shortened position due to active insufficiency
@HouseofHypertrophy
Жыл бұрын
This is true! but the biceps are still fairly stretched (not too a maximum though) with that inital preacher curl ROM :)
@Egoliftdaily
Жыл бұрын
Since having gym equipment at home, I can workout for however long I want and do all sorts of ROMs if I want to. Having a home gym is a game changer. I don't have machines though. That's what I miss most about commercial gyms.
@HouseofHypertrophy
Жыл бұрын
Awesome stuff, and yeah, machines can certainly be fun and useless in a variety of ways :)
@BigDome1
Жыл бұрын
Great video as always! I hope you're making some bank off this. Do you think you will ever do another guide, similar to the bench press one, but for a different type of work out?
@HouseofHypertrophy
Жыл бұрын
Thank you my friend. And I do plan to make other guides. I'll probably do them as a whole free KZitem video itself (such as the ultimate guide to squatting for strength and hypertrophy, etc.)
@BigDome1
Жыл бұрын
@@HouseofHypertrophy awesome, looking forward to it
@ifstatementifstatement2704
11 ай бұрын
Can you explain first what lengthened and shortened mean this context please?
@derriejdavis499
Жыл бұрын
Alpha destiny def said something about this, something about a weighted stretch
@cenanium
Жыл бұрын
I'm wondering, could it be that the primary reason for muscle hypertrophy when training is due to the muscles stretching? Is there any research about gaining muscle by only intense stretching?
@CHUCKECHEESERANCH
Жыл бұрын
Both skull crusher variations shown in first tricep study were not at a full stretch. A behind the neck overhead french press would have been a better gauge of a full stretch since laying down still puts the bar at a 90° angle and never puts the triceps at a full stretch.
@HouseofHypertrophy
Жыл бұрын
It's certainly not a maximal stretch, but stretch is certainly still occuring :)
@gonzayare
Жыл бұрын
So full range it's crucial together with proper load, but still many people in my gym uses massive weights, at least for their capabilities, it's even more notorious in exercises like in leg press (45°) or biceps, so they have to make the flexion with a partial range of motion. Is that some ego related stuff?, does that happen in most gyms?
@TheGreatgan
Жыл бұрын
With this much data on so many muscle group, i think its strongly possible other muscle group also behave the sameway
@HouseofHypertrophy
Жыл бұрын
I agree! hopefully we can get some future data to confirm :)
@Egoliftdaily
Жыл бұрын
Notif squad 🔔
@felixjimcal
Жыл бұрын
Present!
@HouseofHypertrophy
Жыл бұрын
Happy Halloween Miguel! 🎃 🎃
@Egoliftdaily
Жыл бұрын
@@HouseofHypertrophy happy Halloween, Dhimant! 👻
@mikepeters9996
Жыл бұрын
As always, thank you for the amazing content. The best channel on KZitem to offer true training science for hypertrophy. You have put out a considerable amount of of information. Perhaps I have missed it but, has there been any studies on optimum training for calf growth? Thank you again.
@HouseofHypertrophy
Жыл бұрын
Thank you so much for those really nice words! I don't have any videos on calf training yet, but this will change at some point :)
@Polarcupcheck
Жыл бұрын
I think it works. I have tinkered with it alot using isometrics, and it appears to make the biceps have more thickness near the elbow and look longer. In the past, I noticed I was a bit stronger when I would do hanging stretches after my pullup workouts.
@HouseofHypertrophy
Жыл бұрын
Very interesting to hear that, awesome! I wish you continued gains!
@nehemiahjuan950
9 ай бұрын
Biceps showed no difference in training because a preacher curl doesnt stretch the biceps. Preacher curls are working biceps in a shortened position. Placing the elbows behind the back and then curling would produce stretch. Study is flawed with such a basic oversight
@mhpedia
7 ай бұрын
i agree.
@therightman2031
Жыл бұрын
Rectus femoris stronger extend the knee in more knee bend this is from anatomy book.
@nmnate
Жыл бұрын
One of the things I've noticed in the last year that I've been focusing on getting a really good stretch on the machine preacher curls is the size of my biceps right near my elbow. I can't confirm exact measurement changes (I've only been measuring the middle of my arm circumference), but I've found I'm getting a massive pump and the area by my elbow is way more noticeable despite very slight changes in overall arm size. I might try adding in some stretched range of motion partials at the end of my last sets of these highly stretched isolations to see if there's anything 'extra' there. I am a little more cautious about adding range of motion increases / weight increases, so that my body can adapt to the loading. Ego lifting with a really strong stretch seems like a very bad combination. Anyways...in many cases I find myself highly preferring lifts that have a really good stretch (seated hamstring curls, preacher curls, overhead triceps extensions, dumbbell / machine skull crushers, pec deck, ab rollouts), over those that have less range of motion, but all a greater load (SLDL vs conventional DL is a good example). My perception is that I can get more out of less weight, while also beating up my joints less.
@HouseofHypertrophy
Жыл бұрын
Awesome stuff, thank you for sharing!
@Shrivatsaharagapur
Жыл бұрын
Preacher curl exercise works at Short length of the muscle... So.... It might be the reason for equal gain.. Because actually both exercises are not in lengthened partial....
@daledykes9253
9 ай бұрын
Interesting how full ROM used to be all the rage. Now everybody’s doing partials.
@mzn8008
Жыл бұрын
For biceps, people's genetics differ vastly on that front IMO, I always find new people with amazing bicep genetics with long or short insertions! Also, for chest, I remember Arnold gave tips for bigger chest, and what helped him is pec flies, but with much higher ranger of motion, very stretched(esp. for his big muscles). I did the same and my chest exploded in size after like 3-4 months of being at a plateau!
@HouseofHypertrophy
Жыл бұрын
Thanks for sharing! :)
@guntertorfs6486
Жыл бұрын
Already used leg extensions from 100 to about 60 degrees after seeing earlier videos from you hinting at it being superior for muscle gains. Result : a clearly better development than before , especially the lower quads.
@HouseofHypertrophy
Жыл бұрын
Oh wow, really awesome to hear this. Thank you so much for sharing. I hope it continues delivering you great gainz!
@Euael96
Жыл бұрын
Always perfect time to post👌
@HouseofHypertrophy
Жыл бұрын
Awesome to hear, thank you for checking out the video :)
@victorsantos8723
Жыл бұрын
The more you stretch a rubber band, the more it breaks down microscopicly. 💯
@quietus5077
7 ай бұрын
its not key at all 95% your gains will come from moderate length tension
@pisky5067
Жыл бұрын
💪
@HouseofHypertrophy
Жыл бұрын
I hope you find the video interesting in some way my friend!
@keanyl7882
Жыл бұрын
the best hypertrophy channel💪💪💪
@HouseofHypertrophy
Жыл бұрын
Thank you dude, that's very kind of you!
@_blubomber6070
Жыл бұрын
I think the benefit of going past 90 degrees on squats is for getting a stretch in the knee to strengthen tendons on that area, but I agree, like you said quad growth is maximized at 90 degrees knee flexion
@HouseofHypertrophy
Жыл бұрын
Potentially so!
@ScytherOnSpree
Жыл бұрын
You squat deeper to strengthen other muscles. The deeper you go the more you stretch hammies and glutes, not to mention the adductors that work more on the deep bottom position.
@thatweakpowerlifter2515
Жыл бұрын
Wow, 1k view in 40 minutes. Tbh i can see the day you got 10 million subs.
@HouseofHypertrophy
Жыл бұрын
Haha, I'm not sure I'll get that far :)
@HDLifter
Жыл бұрын
It's how I've been training, myself and others, for over a year. The basis of my Heavy Duty Memoir book. It helped me crack 18" calves, and a 54" chest.
@Biggmofo
Жыл бұрын
Would be funny if the Brazilian study was named Barbelho.
@HouseofHypertrophy
Жыл бұрын
Haha :)
@forgottenstrengthsecrets
Жыл бұрын
So it seems generally full rom = better gains for most things
@HouseofHypertrophy
Жыл бұрын
Potentially so! would be great to see more research comparing a full ROM to a partial ROM at long length though!
@sylvainchriste4133
Жыл бұрын
Hello, in my case I have also found that movements with more stretches generally work better for me. Where it bugs me in this regard is on certain movements where I can't do this example: 1 Pectaurals if too much stretching injury 2 legs if I go down too much in the press I develop big buttocks and few quadriceps 3deltoid medium I don't see how to really stretch anyway 4 dips all the way down possibility of doing the clavicular beam but I have to be slow because of the risk of injury. This is the problem of stretching in amplitude the muscle is in a more fragile position
@vhh6080
Жыл бұрын
Qualty content as always. I hope you keep growing!
@HouseofHypertrophy
Жыл бұрын
Thank you so much! I appreciate you!
@Muphenz
Жыл бұрын
"This is ESSENTIAL For Building More MUSCLE" So...not steroids?
@HouseofHypertrophy
Жыл бұрын
Haha, I suppose one could consider them in this context.
@seban-jackedweeb5513
Жыл бұрын
I can't believe I didn't notice this video 😨. FOR THE ALGORITHM!
@HouseofHypertrophy
Жыл бұрын
Haha, thank you dude!
@ozzy6162
Жыл бұрын
Very interesting video and very well explained as usual. I'm quite open to the possibility that partials at stretched positions can increase hypertrophy. After all the muscle is spending more time at an increased tension compared to a full range of motion. However I'm not sure whether the tendons & ligaments will adapt enough at the same time to prevent an injury.
@yoshineitor
Жыл бұрын
Ok so the negative change in quad width with low angle squats is actually sad, this means that squatting this way can even be considered "lower than MRV".
@HouseofHypertrophy
Жыл бұрын
In a way, I guess so haha
@robmo6505
Жыл бұрын
I'm not convinced it's the stretch per se that's beneficial, but maybe the fact that fully stretched muscles generally mean we're in an awkward position so the muscles don't get exercised anywhere near as much as when we are in a more natural position, meaning we may just be getting newby gains when stretched. Whatever the reason, training stretched is definitely helping me.
@rossjeffrey9281
Жыл бұрын
Very interesting point. I'd love to see a study performed on more experienced lifters. But then there's the issue of the study would have to take place over such a long period of time as the gains would be so much slower in the experienced lifters
@amrsaad3660
Жыл бұрын
man...i saw almost same content in a video by jeremy either 2 or 3 days ago...i doubt now ur content is.not.original😪
@HouseofHypertrophy
Жыл бұрын
You think it takes me 2 or 3 days to make this video?
@logos_motorider6274
Жыл бұрын
If I do squats and my goal is quads/legs and no the butt then I don't need to do a "stretch movment", am I correct?
@HouseofHypertrophy
Жыл бұрын
Technically quad focused exercises, like leg extensions and particularly reverse nordic curls, still achieve stretch :)
@clark5837
Жыл бұрын
It makes so much sense why stretch movements builds muscle if we partner it up to the muscle filament theory
@zedoran
Жыл бұрын
Best training advice out here on yt. It‘s probably too theoretical for a lot of people, but for me it‘s perfect. It‘s also funny how I always already know some studies mentioned by you :)
@HouseofHypertrophy
Жыл бұрын
Haha, thank you my friend, really awesome to hear :)
@AraziEdwards
Жыл бұрын
In order to achieve anything in life you need the right method as well as consistency. Gaining more muscle takes not only the right training but sticking to it.
@SnakeAndTurtleQigong
Жыл бұрын
Really appreciate the research!
@Flahtort
Жыл бұрын
Your videos - it's not just read research. If i read the same i'm sure i've not found as many downsides as you.
@HouseofHypertrophy
Жыл бұрын
Thank you :)
@rajpranjal8861
Жыл бұрын
Is this the same McMahon who tore both his quads?
@HouseofHypertrophy
Жыл бұрын
Not quite, haha :)
@kebigelow97
Жыл бұрын
Partial range of motion or full range of motion. Limited studies. Duh.
@steff_llw
Жыл бұрын
alpha destiny is a good example of him stretching the traps to grow
@TheSzymone
Жыл бұрын
Video quality is really high. It helps me writing my master's, but man please. Stop using clickbait titles that says nothing about video. I went on this video only because of the stupid title and to write the comment. The title makes me think like this video contains only bro science and some bullshit informations
@MattZiehe
Жыл бұрын
Hey, I sent you a DM in instagram about a new study (not published yet) named "Greater gastrocnemius muscle hypertrophy after partial range of motion training carried out at long muscle lengths".
@HouseofHypertrophy
Жыл бұрын
Thank you my friend, I've seen it and have responded :)
@thatoneuser8600
Жыл бұрын
At this point I'm used to being early.
@HouseofHypertrophy
Жыл бұрын
Haha, welcome. I hope you liked the video! :)
@FromJunkToJanha
Жыл бұрын
A muscle that is worked 1/3 of the range of motion compared to the whole range of motion only does 1/3 of the work/rep (force held equal). How are the studies equated for total amount of work done per muscle group?
@HouseofHypertrophy
Жыл бұрын
Load is going to be greater with the 1/3 ROM :)
@REPSDirect
Жыл бұрын
Squat stretch past 90 degrees doesn't increase quad work because more glute, hip and hamstring muscles are involved.
@HouseofHypertrophy
Жыл бұрын
This certainly can be true!
@попрпаррлпвча
Жыл бұрын
This principle seems to be quite popular lately. I started thinking about it a week or two ago, probably yt recommended something related (coincidence?). And yesterday Jeremy Ethier uploaded a video about it and now this video dropped.
@HouseofHypertrophy
Жыл бұрын
Haha, the research is certainly promising in this area :)
@PejoACMHSV
Жыл бұрын
In my experience I added bayesian cable curl and dumbell scullcrushers and my arms exploede very quickly.
@HouseofHypertrophy
Жыл бұрын
Awesome to hear, I wish you continued progress :)
@PejoACMHSV
Жыл бұрын
@@HouseofHypertrophy I believe I will of course with great knowledge from your channel, blessing from Poland 🙏
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