1) I once used a legpress machine with a "boost" feature, that basically just added 15-20 kg only in the top half. It was just a weight with a lever, but with a longer cable than the main weights. The main weights were done by sticking a pin into the desired hole. 2) I mostly do calisthenics without any additional weights. I usually start with the more difficult (full ROM) variants, and then do an easier variant and/or less ROM as I get tired. I don't feel the need to add weight for partial reps right after I've done full ROM and can't do any more full ROM reps.
Yes, these machines are definitely a step in the right direction. However, they also come with certain limitations. In calisthenics, there’s always a specific part of the range that is more challenging to overcome. Focusing on exercises and ranges that target this weak point will significantly enhance your overall strength. So I would keep the first part of my program for those 'hard' ranges and then go on full range movements.
I don't think it does. Hypertrophy is linked more with factors like proximity to failure in every set and the volume of the program rather than intensity (strength). If you want science-based recommendations on that you can check my in-depth hypertrophy video series.
Thank you for the great content! You’ve definitely earned yourself a subscriber. A quick question: you have a lot of content on stretching techniques, but I wasn’t able to find much on stretching routines. Could you do a video for a full leg stretching routine at a beginner, intermediate, and advanced level?
Thanks for the support! I offer complete, science-based flexibility programs with a ton of information so I can't offer them here as well. It would be conflicting interest for me and also very dishonest for those that purchased my programs so far. However, using the information provided on my channel you can elevate your training program and like many others achieve your flexibility goals. I hope you understand
How about using heavy chains, that would mostly rest on the floor at full range. Or resistance bands, then you could get a variable load. I think I learned this from some documentary or similar about a New Jersey gym
Yeah chains are great. However they have many limitations and in many ways they are different in to just performing a part of a range. I think of them as a great tool, but they certainly don't cover it all and for all movements.
I agree. It would be great to see some studies on that topic. Hypertrophy does't always directly translate to strength and strength many times, especially on mid ranges, is more associated with power and velocity. It be interesting to see studies exploring that topic.
I did nothing but end range squats for a year. Pro: my knee stopped hurting. Con: my squat got weaker, especially in the upper range. I like this idea of purposefully balancing them.
Makes sense, and that was exactly the findings (regarding strength) by the study on 03:09 . Let me know if you try the range pyramid. I'd love to hear your thought on it
I use a Vitruvian Trainer+ using the Echo mode, which is isokinetic and continually changes the weight in the concentric (I just push/pull as much as I can and it keeps adjusting the weight through the entire range) and then does a % (100-130% that I can choose) for the eccentric reverse mirroring the weight used on the way up but at the % for the way down. That should effectively give full benefits at each part of the range, correct?
Hmmmm, I've looked on their website, so they've just replaced weights by servo motors. And software just tells the servomotors how much torque to apply to the cable. This makes a lot of sense.
@ it’s pretty neat. I never have to think about how much weight to load anymore, which simplifies everything. I can just set the difficulty and it’ll scale and make it harder so it gets me to a certain area of reps.
@@jstheoriginal I'm sceptical about gadgets in general, especially fitness gadgets, but here the technology actually has added value for multiple reasons, and I like the idea. Man, finding out how much you can lift in seconds without racking weights and clunking noise, is something you can't really do otherwise. It would be nice if it were open source, without a subscription model, though.
very interesting analysis, do you think full range exercises also affects hypertrophy? do you consider to apply the same type of training if that's the goal?
Thank you! When it comes to hypertrophy, there's so much room for improvement simply by sticking to the basics (check out my hypertrophy video series). I wouldn’t worry about incorporating anything overly complex or sophisticated. Hypertrophy is one of the simplest and most straightforward functions of the human body and most predominant factors affecting it are proximity to failure, volume, nutrition and recovery.
I think its not nesessary to increase the weight to the different angles, as if u increse the acceleration instead. I bet U actually want more performanse on those day to day angles, not just slow. At the end F=ma, so F can get even greater by increasing a.🤩
One of my favorite UA-cam channels these days! Great work Yiannis!
Happy to hear that! Thanks!
1) I once used a legpress machine with a "boost" feature, that basically just added 15-20 kg only in the top half. It was just a weight with a lever, but with a longer cable than the main weights. The main weights were done by sticking a pin into the desired hole.
2) I mostly do calisthenics without any additional weights. I usually start with the more difficult (full ROM) variants, and then do an easier variant and/or less ROM as I get tired. I don't feel the need to add weight for partial reps right after I've done full ROM and can't do any more full ROM reps.
Yes, these machines are definitely a step in the right direction. However, they also come with certain limitations. In calisthenics, there’s always a specific part of the range that is more challenging to overcome. Focusing on exercises and ranges that target this weak point will significantly enhance your overall strength. So I would keep the first part of my program for those 'hard' ranges and then go on full range movements.
What about hypertrophy? Does doing full range limit hypertrophy because you have to use lesser weight vs non full range?
I don't think it does. Hypertrophy is linked more with factors like proximity to failure in every set and the volume of the program rather than intensity (strength). If you want science-based recommendations on that you can check my in-depth hypertrophy video series.
Thank you for the great content! You’ve definitely earned yourself a subscriber.
A quick question: you have a lot of content on stretching techniques, but I wasn’t able to find much on stretching routines. Could you do a video for a full leg stretching routine at a beginner, intermediate, and advanced level?
Thanks for the support! I offer complete, science-based flexibility programs with a ton of information so I can't offer them here as well. It would be conflicting interest for me and also very dishonest for those that purchased my programs so far. However, using the information provided on my channel you can elevate your training program and like many others achieve your flexibility goals. I hope you understand
How about using heavy chains, that would mostly rest on the floor at full range. Or resistance bands, then you could get a variable load. I think I learned this from some documentary or similar about a New Jersey gym
Yeah chains are great. However they have many limitations and in many ways they are different in to just performing a part of a range. I think of them as a great tool, but they certainly don't cover it all and for all movements.
Interesting! I'm curious about how this relates to new studies about training muscles at stretched positions for hypertrophy.
I agree. It would be great to see some studies on that topic. Hypertrophy does't always directly translate to strength and strength many times, especially on mid ranges, is more associated with power and velocity. It be interesting to see studies exploring that topic.
I did nothing but end range squats for a year. Pro: my knee stopped hurting. Con: my squat got weaker, especially in the upper range. I like this idea of purposefully balancing them.
Makes sense, and that was exactly the findings (regarding strength) by the study on 03:09 . Let me know if you try the range pyramid. I'd love to hear your thought on it
I use a Vitruvian Trainer+ using the Echo mode, which is isokinetic and continually changes the weight in the concentric (I just push/pull as much as I can and it keeps adjusting the weight through the entire range) and then does a % (100-130% that I can choose) for the eccentric reverse mirroring the weight used on the way up but at the % for the way down. That should effectively give full benefits at each part of the range, correct?
Hmmmm, I've looked on their website, so they've just replaced weights by servo motors. And software just tells the servomotors how much torque to apply to the cable.
This makes a lot of sense.
@ it’s pretty neat. I never have to think about how much weight to load anymore, which simplifies everything. I can just set the difficulty and it’ll scale and make it harder so it gets me to a certain area of reps.
@@jstheoriginal I'm sceptical about gadgets in general, especially fitness gadgets, but here the technology actually has added value for multiple reasons, and I like the idea.
Man, finding out how much you can lift in seconds without racking weights and clunking noise, is something you can't really do otherwise.
It would be nice if it were open source, without a subscription model, though.
very interesting analysis, do you think full range exercises also affects hypertrophy? do you consider to apply the same type of training if that's the goal?
Thank you! When it comes to hypertrophy, there's so much room for improvement simply by sticking to the basics (check out my hypertrophy video series). I wouldn’t worry about incorporating anything overly complex or sophisticated. Hypertrophy is one of the simplest and most straightforward functions of the human body and most predominant factors affecting it are proximity to failure, volume, nutrition and recovery.
I think its not nesessary to increase the weight to the different angles, as if u increse the acceleration instead. I bet U actually want more performanse on those day to day angles, not just slow. At the end F=ma, so F can get even greater by increasing a.🤩