A Technique for LONGER Muscle Fibres - To Access Untapped Athletic Potential!
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- Опубліковано 22 гру 2023
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In this video, I explore a novel concept in training: increasing the length of muscle fibres. We do this by increasing “sarcomeres in series.” This means that we have more contractile units arranged end-to-end, as opposed to side-by-side.
This is important, seeing as we actually see a reduction in sarcomeres in series as a response to long periods of sitting. This is because placing our muscles in a shortened position for long periods of time can actually reduce sarcomeres in series and shorten the “optimum muscle length.”
Imagine placing your arm in a cast for a long period of time. Eventually, this static, shortened position (immobilisation) would force adaptations in the muscle. This actually happened to me! Not only do you lose muscle fibre length, as a result (and sarcomeres in series), you also lose the ability to exert force across a larger range of motion.
And, if you spend huge amounts of time sitting with your muscles in a shortened position, the very same thing happens to them!
We can combat this by using eccentric training. That means lengthening the muscle under load. This has been shown in studies to increase sarcomeres in series and, therefore, potentially “re-lengthen” the muscle fibres.
This actually has a number of interesting effects. Not only can it improve your “optimum muscle length” but it can also reduce your likelihood of injury and even help you get into a deeper stretch prior to athletic endeavours.
Watch the video for the details!
References and Further Reading:
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Hody, S., Croisier, J.-L., Bury, T., Rogister, B., & Leprince, P. (2019). Eccentric Muscle Contractions: Risks and Benefits. Frontiers in Physiology, 10, 536. doi.org/10.3389/fphys.2019.00536
Lieber, R. L. (2018). Biomechanical response of skeletal muscle to eccentric contractions. Journal of Sport and Health Science, 7, 294-309.
di Cagno, A. Et al. (2020). Effects of accentuated eccentric training vs plyometric training on performance of young elite fencers. Journal of Sports Science and Medicine, 19(4), 703-713. pubmed.ncbi.nlm.nih.gov/33239...
Brockett, C. L., Morgan, D. L., & Proske, U. (2001). Human hamstring muscles adapt to eccentric exercise by changing optimum length. Medicine & Science in Sports & Exercise, 33(5), 783-790. - Навчання та стиль
I think a really under-investigated part of this discussion is sleep position and beds. We are growing more and more to live our lives in the fetal position so it makes sense that we would start to prioritize side sleeping, especially with contracted hip flexors. Even if we do back sleep many of our beds are so soft (memory foam) that our weight falls to our hips creating the same shortened hip flexor position. If we literally spend 23 hours a day with lengthened glutes and shortened Hip flexors (sleeping, sitting, etc) its no wonder we collectively have problematic postures.
I've seen many people online that started to sleep in the floor, or with only carpets as cushion, and the all claim that even though it was painful at first, it eventually got rid of their back problems/pain, so it would make sense that sleeping in a harder surface could benefit certain people posture
Try sleeping upside down like a bat. But there must be more to it. Cats tend to be predominately side sleepers too, and it certainly doesn't shorten their muscles.
The overwhelming majority of postures are not "problematic" in any way, but entire industries exist to tell us they are.
Our postures arent bad.
Side sleeping is the most natural way as far as I'm aware
I m 47 and have had suffered from migraine for many years. After i started working my posture together with breathing technique and, stretching i havent had pain in either my back or migraine for allmost 1 1/2 year. It works
I have been added a lot more loaded eccentrics into a deep as able stretch. It has helped fix some of my pains but more importantly improved my ROM and overall strength
I've been doing it for 6 years now. My FFMI is in suspected steroid territory as a natural. Favourite training method.
Doing chest expanders and properly doing a bent arm pullover where you inhale on the stretch of the back are great ways to enhance the size of your rib cage
gotta love a comment where i gotta look up everything you just said because i have no idea what your talking about
@@SuperCakeKingnah, the words are pretty straightforward, but yeah i looked up to how they are exactly performed
Always love the content brother, and kudos to you for improving your 1-2 punch. Nice hook I saw you throw there too 🤘🏼 Merry Christmas to the Bioneer family!
Merry Christmas Adam and a Happy, Healthy New Year to Everyone! Thanks for all the work you do pulling together and presenting all of this material. Not a lot of places to find this kind of thing on UA-cam.
I didn’t get a notification for your solid snake vid! I love mgs. Your channel has added many ideas and changes to my training. Thank you!
Love your content always. I work with people every day trying to help them with pain posture and performance and I’m amazed at how much your insightful videos have helped me help my clients. And I refer people here all the time
Really good job here. Quality information and delivery.
Happy Holiday to the Bioneer family and a healthy New Year! Thanks for the info and discount code.
Perfect video, just what I have been looking for! Thanks Adam
Merry Christmas, Adam! You deserve a lovely evening. You've really changed my life by inspiring me to train in a way that strengthens my body as well as my mind.
Nice Chrismas tree Adam. Thank you for all of your amazing 2023 content !
I very much enjoy checking out these videos and getting validated about things I've been doing and finding out why they've been working. This is rad! Thank you for sharing your wealth of knowledge! Its really helped quite a bit.
Great timing as I’m just out of an elbow cast following a full dislocation and reconstruction surgery. Luckily only for a couple weeks but the functional shortening and weakening is real!
Fantastic video, well timed as well as I am working hard to increase my hamstring length. Thanks Adam, hope you and your family have a great Christmas.
patience is everything. Fast is foolish and leads inevitably to injury. Stretching at first causes a weakening of the fascia and internal cohesion of the muscle, and upon heavy or intense use, it will more likely tear. provide more than 24h rebuild time after stretching.
Adam makes the best fitness and health content on youtube, thank you for always dropping such gems. keep it up!
Casual W from The Bioneer
Happy Christmas mate
Bought your functional training program, you make great content 👍
Fantastic video!!! Thank you! Can you make other videos on this subject and the different exercises that target different muscles?
I recently had a Rolfing session, which gave me quite some shoulder mobility back. Super interesting stuff.
As usual your knowledge helps a lot.
Could you make more videos on fun movements patterns. Really liked the cart wheel with the pistol squat thing.
It was something new and really unique
Thank you for this informative video
Great information! It makes me want to incorporate eccentric work into my workouts
Love the content and this is a really interesting concept. Great nod to KneesOverToes and the idea of strength at length. PS - are you teasing unreleased models for Vivo?!
Great video! I have an idea for a future video. How about a video on the best way to warm-up/ prepare your body for optimal training and performance. Thank you
Wisdom n knowledge in combination!
Wishing you and your family a Happy and Healthy Holiday Season Adam, 🌲
5:00 goblin bioneer
I've always favored this dynamic of doing the concentric portion more explosive and the excetrinc very controlled, as it seemed to be the best bang for your buck kind of dynamic, but I was doing them a little slower to strengthen the tendons and help creat more muscle damage, nice to see some aditional advantages.
Hey bioneer could you do a video about deloading for strength training?
Finally able to catch a video almost right after it was posted
Two bad, as a patreon supporter i can watch it a few days earlier
I had a back issue that set in for 3 to 4 years straight. It was horrible: could not bend forward or sideways without pain and an overwhelming stretch sensation on the lower back, specifically the erector spinae muscles that govern flexion and extension. I remember how doing eccentric heel drops got rid of my calf pain and tightness (or shortness rather), so I thought why don't I do something like that for my back. I came up with this slightly strange exercise to eccentrically work these spinal muscles, an exercise I nicknamed the 'Hunch Over'.
It involves standing next to a horizontal bar or any kind of stair rail which is around hip height. You grab the rail, brace yourself with your feet and legs, and pull your torso down towards the rail. that's one rep. This has to be done with your spinal erectors trying to resist the downward rounding of the back.
It can also be done pulling yourself sideways too, thereby addressing some muscle length imbalances between one QL and the other, which evens things out nicely.
Right from the first time, I got some good relief from the pain and restriction which lasted for around a week. I was impressed: more ROM and less pain.
After that week passed, it started to get stiff again, so I made a simple program where I did the Hunch Over once a week, and the rest of the time was recovery. Over many weeks, the effect started mounting, and it was great!
I now have a good ability to move the spine freely in all directions, especially bending forwards, with little to no pain.
I have to warn you all though, that doing this specific exercise can cause quite a bit of soreness for up to 5 days, so don't overdo it. Also, and this is important: during the days after doing the Hunch Over, you should try to not round or bend your spine just yet, as the sarcomeres are gently but rapidly growing along the muscle fibres, so any stretching might disrupt the process. You can start rounding the back once the soreness has passed (on the 5th or 6th day). start maybe with the standard 3x10 or 3x15 reps for the first 3 weeks to allow for adaptation, and you'll be fine.
I’ve been doing eccentric training for the last few months. It’s helped me overcome plateaus and has given my physique a more athletic look. I’ve come to look at my weight training more as weighted dynamic stretching, rather than simply lifting weights.
Did you have done only ecc overload Training? Did your Hypertrophy Response was way better than to normal Training?
I have been training with emphasis on the lowering for almost a year and it is all the training I have ever done and I am in my 30s I know when I first started I could not reach the pull down bar without standing it was like 1/2inch out of my reach hower somehow this last month I am able to grab the bar from the seated position. So I think it works.
Thanks!
Thank you so much! 😁
Havent cried in a while, this got me
Thanks a lot!
Dope, the answer is to overload the negative. I have been working that that in your years.
Perhaps PNF isometric stretching may be useful here. Thoughts?
Brillaint video as always, shout out to the king of long muscle fibres, Stretch Armstrong 😂
Try to do wider(widest you can) leg raises on a bar. You can do them at a 90 degree too. Never felt my shoulder tendons like it before.
I'm wondering, if you can do a video about training like fencer or HEMA-ist, maybe something like "train like medieval knight". Just a thought - you mentioned fencers in this video.
I really like that T-shirt at 1:55, what brand is it?
Awesome way to make flexibility and mobility attractive! Great information as always!
I basically did this experiment myself when i tore my bicep, took me about three weeks to get my arm completely straight after, it feels really weird
Stellar Ricky Berwick impression at 05:10
Would training a muscle in a stretched position have the same effect as eccentric training? Eg incline curls instead of normal bicep curls
I like to do this with side split stretches.
"Stretch Armstrong" making a comeback!!!
Can you do research on something called dynamic contraction technique? DCT for pelvic pain which Utilizes eccentric training in a very specific way that might be worth learning about. It cured my pelvic pain.
gave me a pretty big epiphany regarding my bicep weakness and phone usage.
Mm, Good information!
As far as back and shoulders go, how best to apply this to posture rehab?
Eccentric is pretty hard if you apply in every rep and set
Couldn’t lengthened partials also accomplish this same effect? especially with heavy weight? I’ve been experimenting with LP technique on many of my lifts like dips, RDLs, hack squat, pull-ups, etc and I’m the most pain free i’ve ever been in my life. It’s just my anecdote though so i’m sure it wont work as well for everyone
Slow negative and negative only training goes back a long way for me. Arthur Jones and Ellington Darden were/are big proponents of that type of training for making major increases in size and strength (the regularly recommended the 60 second chinup and 60 second Dip in their routines). I was hoping you would point out how taxing it is and requires longer recovery times because that is def the truth! I can honestly say Negative only weighted chinups or pullups will seriously take the wind out of your sails and leave you with some very heavy DOMS lol btw sir that ultra slow negative one handed pushup you did...very impressive! I hope you and your family have an awesome holiday! I sincerely look forward to what the Bioneer has in store for us in 2024!
Arther Jones was a grifter and knew next to nothing about exercise science.
@@1TieDye1 but there he was espousing the benefits of negative exercise which was relatively unheard of at the time.
Interesting.
Sir, if the goal is explosive power and athleticism, should we train in this manner? Or go fast and explosive like plyometrics? I mean, does improving mobility or "lengthening the muscle fibers" improves explosive power and athleticism???
What do you think about rope training?
2:50 whats the background music
What if I casted my arms in a hyperextension slightly greater and greater?
What shoes do you use?
Eccentric training was one of the cornerstones of the Nautilus Program by Arthur Jones.
10:31 smooth!
You should try sledgehammer push ups. Theyre harder than one arm because of instability.
Are eccentrics better than quasi isometrics tho?
does jumping count as eccentric training for the hip flexors and hamstrings? My chronic sitting habits shortened these muscles and I need to lengthen them to improve my leaping abilities.
Kettlebell swings combined with regular stretching helped me
So... UA-cam's most popular bodybuilding news channel should consider a name change to... Nick's LENGTH and Power?
Yep
Hey, i think i noticed C# code on the monitor!
Early gang>>>>
🥉🤜🤛
@@drip369 I was the49th like
68th
Yo boys, let's grow together early💪🏻
@@user-kz5nc2ce2e you got it
Dude, you look like you were a jockey racing horses, then gave that up, built muscle and endurance and started racing horses (and winning against them) if you know what I mean lol hahaha
I've been wanting to say that to you ever since the first video, but all of the videos were old so thgt you wouldnt see the comment. Hope you read this one, and thanks for all the videos! So inspiring :)
Are you doing a 2023 batman training video
Hey I’m liking this video so far but you said that you can’t increase muscle fiber number and I don’t think this is true. I found a few studies about how weightlifting caused muscle fibers to split and each half to form a new fiber. The process is called muscle fiber hyperplasia I think you should look into it
Hi - I think you’ve probably found the part where I mention this by now. But yeah this is an interesting phenomenon. The circumstances that cause it are pretty extreme based on the research alone and not a lot is known about it. For example it’s known to occur in the abdominals of pregnant women. While it warrants further study, you shouldn’t aim to train “for” this until we know the extent to which it can occur in regular training. It seems probably very rare!
@@TheBioneer Well I saw a study about a group of cats who exercised their right wrists for 101 weeks and that made them have 9% more fibers in the exercised limb than the non exercised one. I also just saw a study on 7 healthy right handed young men which looked into the fibers of their tibialis muscles and the left one had more and they were larger than those of the right one. The study attributed this to asymmetrical use of said muscles.
Edit: The first study’s name was “Exercise induced increases in muscle fiber number” and the second one was “Evidence of fiber hyperplasia in human skeletal muscles from healthy young men?” they can be found on PubMed. But yeah there seems to be some evidence for effort/training induced hyperplasia on humans. Maybe you should look further into it I don’t know
@@TheBioneerHey I hope I’m not bothering but I really think you should read my previous reply as I think I might have stumbled upon some pretty interesting stuff
I was just about to ask for the studies then I saw that you linked them! Really appreciate it :-) It’s been a while since I researched this. I think there was one study back then like this but it was pretty preliminary. Definitely a potential video here!
@@TheBioneer Thanks! I also found this hypothesis called “Muscle Fiber Splitting Is a Physiological Response to Extreme Loading in Animals” and this article “Skeletal muscle fiber hyperplasia” (both on PubMed) and they seem to support the same conclusion. There are also a lot of studies about this on cats, rats and birds so there seems to be quite a bit of evidence for weight lifting induced hyperplasia on non human animals. If you search up hyperplasia cats (or rats or quail) it’ll almost certainly show up for you.
Edit: There’s also this study “Muscle fiber hypertrophy, hyperplasia, and capillary density in college men after resistance training” which could have had some hyperplasia in it but I’d take that with a grain of salt
Interesting - now that I'm closing in on age 70, I have to think about this sort of thing - can't just do bench presses till the cows come home.
Most old martials arts train that look at Kung Fu or the oldest idian martial art they have these exentric exercises.
Do 8 Brocades and Yin Jin Jing everyday
Problems with eccentric training that for the long run is extremely taxing. But it is still a great tool.
Does this also mean that you could, for example, make your legs longer without surgery?
My goal is to get strong enough, that I can throw a car into the Sun.
How do I reach this level?
🎯 Key Takeaways for quick navigation:
00:00 🏋️ *Muscle fibers adapt to their functional range, shortening when immobilized, affecting mobility and force production.*
01:32 🚶♂️ *Poor posture and sedentary lifestyles can lead to muscle shortening and reduced performance.*
02:41 💪 *Eccentric training can help counteract muscle shortening, improving muscle length and power.*
05:54 🏋️ *Eccentric training emphasizes the lengthening portion of movements, extending optimum muscle length for greater force generation.*
08:56 🏃♂️ *Eccentric training can enhance athletic performance, such as running speed and jumping height.*
11:02 🦶 *Consider lifestyle changes, like better posture and footwear choices, to prevent muscle fiber shortening.*
12:28 👞 *Vivo Barefoot shoes offer a solution to promote natural foot movement and prevent muscle immobilization.*
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Stretch your muscles like playdoh
You mean Fiber?
Explosive up, slow down.
This is old bro. This has been covered extensively by Mike Isratel, an actual PhD
Common W
Facts. Adam is always on point