OVERRATED: Perfect Form for Muscle Growth
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- Опубліковано 29 січ 2025
- Yes, you read that right. Real doctor, Dr. Pak explains why you don't need to be a technique cyborg to make insane gains.
Paper referenced: pubmed.ncbi.nl...
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About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
Perfect form is farting at the top of a deadlift
top? not just after lifting it?
Milk the eccentric on that fart
Negative. Extra blast off with solid rocket fuel is where it’s at. Leave it all in the rack.
That’s an elite lifting queue
I was told bottom, but whatever.
I take it one step further and I now just visualize me lifting the weight instead of actually doing it and my progress has skyrocketed!
You don’t even need to go to the gym! 😮
@yhandros it's hard to visualize the movements without them infornt of me so I still need to go
Perfect form is for warm-ups. Proper form is for working sets.
And to add to that. "perfect" is somewhat arbitrary. I just mean perfectly symmetrical, great bar path, hitting depth that gives me the best stretch, solid tempo, etc. So more generalized than specific. During a working set, being 1 cm above desired depth does not mean I failed, it means that stuff is getting heavy and I need to pay attention. Same with my foot moving during the bench, etc.
Warm-up sets don't just warm me up, they also mentally prepare me of what I'm setting out to do. I also start my pull-downs with lengthened partials during warm-ups to remind myself that I want to pull with my lats first and biceps second.
This, this i like @@seaofseeof
Thiss
Worrying too much about perfect form and standarizatiuon is what I call liftorexia. Adds anxiety and takes away fun and spontaneity.
With "external" momentum, I think you're talking about generating moment with non-target muscles, right? What about using the target muscles to generate momentum? As in, lift explosively, accelerate the weight at the bottom, working the muscles HARDER at longer muscle lengths, and then using that momentum to get through the sticking point?
External momentum is gravity on the weight. Not controlling. Swinging, ect.
Once again, Dr. Pak cements his position as my absolute favorite person in this space. Perfect advice for nearly any person who’s interested in bettering themselves
100% agree with everything in this video. Also lets not forget that extreme slow reps are fucking boring to do, making it perhaps harder to push harder in the gym (reduced enjoy factor). Good shit mr pak
Real Dr not Mr
@@Alwaysoatmeal ikr, I was like "Mr? this guy high or something? unpolite af" it's RDr Pak for you fella
Sorry you hate controlling the eccentric
@@d0ubletap586 he didn't say that?
actually I love to do slow ass reps
Jared feather gonna love this one haha
Jared’s form isn’t good - the overstretched and overarching like a powerlifter is garbage bro
The problem for many lifters is that they use “don’t need strict form” as an excuse to do horrible, ego-lifting, shortened range form & swinging weights around.
I’m not sure how prevalent that really is nowadays. So many people (I think) are aware of the stigma associated with ego lifting that they avoid it.
I’m not sure though, I rarely go to public gyms
@@Kyle111 trust me, it’s still highly prolific in every gym I’ve been in, which are quite a few in recent years. Still feels like 1980s lifting for most folks I see.
I see it with old people all the time. Lots of tiny Rom lifting, in the wrong range, all though combined with not exactly Max effort making it worse. I don't believe it's their joints.
facts
@@SmoothHandle The problem for many lifters is that they use "need perfect technique" as an excuse to not do progressive overload and keep lifting babyweights.
Every week it seems the gym bros were actually science nerds all along
I've said this for years. Ppl are too used to lifting with gym equipment, that's one of the reasons why. Imagine you're lifting something in your backyard like a big round flower pot, or you and your friend are lifting a recliner..how are you gonna lift it with a perfectly straight back and use perfect Deadlift form? Guess what, you're not. In real life situations perfect form doesn't really exist. You're lifting awkward objects, that are weighed more on one side than the other, that you're bringing up or down stairs, etc. Real life isn't so strict and involves way more awkward lift and holds and full body movements everyday.
A super slow eccentric can take way longer to progress because of how difficult each rep is. I don’t find that worth the trade off, personally. Thanks real doctor Pak!
Consistency in how you perform the exercise, ie doing it with the same form every time is the most important thing. It leads to better tracking of progress and less injuries IF it is performed safely.
Problem and shit happens often when doing heavy sets where you loose form towards the end of the sets. Every rep gets more and more sloppy. Better to aim for less range of motion (more in the extended portion) toward the end of the set when reaching "Technique positive failure" than fighting for doing some really crappy (form wize) last reps. You know, the ones where you rest more and more and just drag/jerk the lat bar like a maniac and lean back for momentum much more, with the arms not doing an "even job" (the bar wobbles to the sides).
Better to only record the "Good reps" and count the last "extended reps only" as just that.
Like 9 reps "crappy form" lat pulldowns could then be 7 reps (full range, positive technique failure) and 3-4 extended reps (with less and less range of motion spending more time in the extended position). That probably is a problem in some training tracking software! And how do we track where an "extended range" failure occur?
(Would be cool if we could measure the amount of "extended load" session wize!)
Then there are negative reps only. That throws everything totally out the window. I mean there are many cases where you have to "throw" up a weight or "Hoist" it down to be able to come into a position where the negative rep starts. That is, if you don't do it with one arm/leg only and assist with the other.
Biceps curls with cheating is a good example where this can help time to time.
One legged negative calf raises is the same. (Done them for years with great results).
Same for one legged leg-press. Help it up with booth feet and then lower it with one.
Very heavy weighted negative Chinups is another one. Extremely good to throw for a couple of sessions if you reach a plateau.
I feel like a child torn between a mom and a dad in an ugly divorce.
weird u referenced Charles Glass and not the literal form purists mike and jared😆
I adore this. Thank you for reminding the world that science-based lifting isn’t just a bunch of weenies fixating on irrelevant details.
I used to watch the Hodge Twins religiously when they were first starting out, but there's still a lot to learn from Dr Mike and Jeff Nippard, I just learn from science but don't take it all "TOO" seriously, some days more so then others, consistency over technique!
One way I like to think about form is if it doesn’t break down and look you’re going into fight or flight mode at let’s say the end of a final set you’re probably not lifting heavy enough.
Thank you for the excellent advice, Doctor
When is your app getting released. I’m trying to cut costs and $40 a month plus $20 for the health app from RP is killing me.
Finally I can quarter squat in peace
Lmao
No you don'tn't
This almost felt like a motivational video to me 😅 I learned so much from following scientific lifters on youtube and it's been a massive net positive, but the extreme focus on technique had me questioning every single rep until I learned to let it go. You did not progress to 10 pullups because you cheated and your chin was actually .1 cm below the bar compared to when you were doing just 1 "perfect" rep.
Hey Pak, how are the nasal strips ? do you feel like they help out and are worth getting ?
As a pro bodybuilder, it’s not essential! Especially if it prevents you from progressing in load & reps. But good form is essential for safety, within individual biomechanics
What makes you think anyone cares about what a SUPPOSED pro bodybuilder thinks?
They clicked on a video where excercise scientists see sharing their views. You think you're providing anything the video isn't?
Main character crackhead behavior.
Form is minimally important for safety.
The more advanced you become them more technical you need to sometimes be for those marginal incremental gains. For beginners and intermediate lifters super strict for could hold you back instead of progressing.
I needed this, thank you.
It's football! IT'S BLOODY FOOTBALL! FOR FOKS SAKE!
Just commenting to boost the reach of the algorithm.
I've said this for years. In fact id go one further and say influencers and guys with UA-cam channels over hype technique and form on purpose. Why? Because theres not a great deal to make endless videos about when you acknowledge it's not that important. And how do we know it's not that important? Because people have been bodybuilding for a very long time now. And you don't have to look very hard to find video footage of an ex Mr Olympia with the body of a god performing a set of something with the kind of form which some influencer has made a video of declaring this kind of form is why you are not growing! Those of us who know a bit about weight training know it's not your form which is stopping people from getting bigger. It's diet.
Ah friendly fire, NICE 🙂
That Milo Wolf guy constantly tells me to perform exercises this or that way to make love with the lengthened partial. I'm doing heavy single arm cheater dumbbell rows for judo, come at me form bros.
Dr. Pak is GOATed
Hey Dr. Pak. what do you think about the recent 3 hour video regarding Dr. Mike by Solomon Nielsen and Lyle McDonald? Not trying to create drama - just curious about the validity of it. their video partly seems to be in bad faith, but there also seems to be good points in it.
Wolf and Co have a huge dislike for Lyle for a long time
like 95% of their points were valid, people dislike Lyle because he's an asshole. Yes some of the arguments in that video were made in bad faith, but by and large it is a valid critique.
Thoughts on GVS taking shots at science based community ?
A lot of people do lol
We are outside (jk haven’t seen what he said, Im sure it’s nothing outrageous)
@@Dr__Pak Then you should watch it he tears yall a new hole
@@Dr__Pak Good call. I always find that when most influencers "take shots" at other influencers, they agree on about 95% and disagree on trivial things.
@ facts bro
great
Да как у вас язык повернулся такое говорить. Ересь!😂
💪💪💪
Mike Israetel is overrated.
Mike Israetel is oversexualized😊
Mike is totally cool man, let’s not lose our minds here. Take the thumbnail or w/e with a pinch of salt
"F u, big arms" - Dr mike 😁
How about not thinking about/discussing specific persons, but more so focussing on arguments, claims, thoughts and ideas mostly logically and objectively? Causing drama's not worth it IMO.
Greetings
Stavros
Israetel stinks can anyone explain how they believe his physique is good?
technique is important, no it's not, you have to train less reps with heavier weights, no you have to do more volume with lower weights, you have to reach failure, now you have to be close to failure, but when you reach it do more partials, no this is junk volume... this shit never ends. i'm just gonna do tren...
Did you get a broken nose or something?
bro is taking shots at a scientifically based way of lifting, wheres your evidence? Sounds more like you just enjoy a different style of training (training heavy, with momentum and limited control) and are just on your baseless high horse taking shots. If you cba to make a study, then this will always be just an opinion, not fact like Dr Mikes teachings, sorry.
Good points. For example Mike Israetel always says to keep the chest up during pullups, but what i think this does is minimizing the chest involvement wich i think it's not a good thing since chest is almost never the limiting factor, usally it's rear delts, grip or the back muscles. And stimulating the chest via shoulder extension is very difficult to do so i'd rather not keep my chest up and get a few extra chest gains.
You want chest gains from pullups? Good luck buddy
@user-ii7xc1ry3x
It's going to happen, just not a lot.
I think keeping chest up is worse for lats
Pullups and chest are not related in the world of gains, my friend
That guy also says the long head of the tricep is worked during pull ups. Confidently wrong, always trying to sound authoritative.