Build Muscle Faster: This NEW Study is Exciting
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- Опубліковано 9 лип 2024
- Alpha Progression App: alphaprogression.com/HouseofH...
Timestamps:
00:00 Intro
1:31 Part 1: The New Research
5:59 Part 2: Longer Lengths = More Growth?
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References:
New study: sportrxiv.org/index.php/serve...
Lengthened Partial Calf Raises: pubmed.ncbi.nlm.nih.gov/37015...
Lengthened Partial Leg Extensions: pubmed.ncbi.nlm.nih.gov/33977...
Lengthened Partial Hip Extension: www.ecss.mobi/DATA/EDSS/C28/2... - Спорт
Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy
Read more for timestamps and measurement error discussion:
Timestamps:
00:00 Intro
1:31 Part 1: The New Research
5:59 Part 2: Longer Lengths = More Growth?
As mentioned in the video, lengthened supersets produced an average 0.62mm (as determined by the Bayesian analysis) more growth.
Measuring muscle growth (which was done by measuring muscle thickness via ultrasound in the new study) comes with errors. The authors of this paper took 2 measurements before and after the study and reported that the typical error (TE) ranged from 0.18mm to 0.39mm. 0.62mm is above the typical error.
Yet, I've seen some reference other research (such as this paper: www.ncbi.nlm.nih.gov/pmc/articles/PMC9246410/ ) to suggest the typical error of muscle thickness measurements for the medial gastrocnemius can range between 1.3mm to 2.1mm.
Strictly speaking, this isn't the typical error of the measurement. Rather, it is what we call the minimum detectable change (MDC). Generally, MDC is calculated by multiplying the typical error by 1.96 √2
Anyhow, due to these MDC values (1.3-2.1mm), some suggest measurement error clouds our ability to sincerely say lengthened supersets grew the medial gastrocnemius more.
However, I think there are a few things to keep in mind.
First and foremost, the error of the measurement can vary between studies (the skill of the person taking the measurement is one such factor that contributes to this variation), and using the typical errors reported in the new study, we can calculate their MDC ranged from 0.5mm to 1.1mm (thus slightly better precision than the other study example).
Secondly, typical error and MDC are generally used to determine if a group or condition saw an increase (which is called within-group/condition changes), rather than compare two different conditions/groups (which is called between group/condition changes). Although, since MDC may generally give us a value to think about error, I understand why some may use it to compare between group/conditions changes. But just keep in mind in all the exercise science studies I've read, I've yet to come across a study discussing typical error or MDC in the context of comparing changes between two groups.
Thirdly, it goes both ways. Measurement error can lead to the overestimation of an effect or an underestimation (i.e. the difference between lengthened supersets and normal training could have been greater than 0.62mm).
Fourthly, when it comes to hypertrophy, I think using the MDC to determine if there's a true change between conditions/groups might be too strict. As noted in the video, muscle growth is a slow process. Most studies just last 6-12 weeks, and in the timeframe, we generally see a within-group/condition increase in muscle thickness of 1-2mm for the calves. Needing a difference equal to or greater than 1.1mm to say there was a difference between groups might be too unrealistic.
Finally, when our data suggests there could be a difference between groups (even if the difference is below values of the MDC), using other literature to inform our decision could be worthwhile. In the context of this lengthened superset study, we have other research (the broader literature on training muscles at longer length) which would suggest lengthened supersets may indeed build more muscle.
Arthur Jones was talking about this many years ago. Once you reach momentary muscular failure. Continue doing partials until you cant do anymore partials. Thats when the set ends.
I see this idea as encouraging absolute breakdown in form toward the end of the superset. I would be more inclined to do sets with perfect reps that are followed by concentrating on the eccentric for the second part of each rep. Using your muscles in reverse provides a great deal of strength.
😊
Lengthened supersets? They were called *_burns_* in the 70's... and probably long before that. But I started WT in the 70's so that's what I can say for sure.
ridiculous price
For amyone who knows how slow it is to put on muscle. A 40% increase is astronomical. The fact that the difference is measurable in MM is already a sign of how notably this is.
Agreed!
That group did more work so maybe just an effect of completing more volume load but very promising 👌
@@psngaming3796 Yes this is true, however also realise that the only way to achieve this extra volume is through the lengthened partials because they reached failure in a full ROM. So even if it is an effect of more volume, it is directly related to the lengthened supersets because of the nature of reaching failure and then doing more.
Also this is on untrained individuals.
@@jasoooni9002 They could have added another set instead, after a rest period (perhaps at lower weight/reps). The lengthened superset would seem to be more time-efficient, but that depends on how effective the extra set would be.
oh my god. the gymbros were right all along. this can't be happening.
Why? Is there something wrong about a gymbro being right?
@@Srindal4657😭😭
@@Srindal4657only when they’re too dense to listen to the gym bros, you know, the people who know from experience 😉
Boss: why did you quit?
Me: I prefer the term, volitional failure.
😂😂😂
😂
Took the words right out of my mouth😂
"Steven, you're still a failure!"
Whats new here ? You have to train hard
This type of research gets me hyped! And eager to get back into gym
Best of luck on your return to the gym! 💪
@HouseofHypertrophy cheers guys love your content
43% muscle increase with SRAM, Test, Anabol cycle 😅
A “study” with 23 people is not research.
A
Nice to see research confirm a lot of Meadow's methods and principles.
RIP
what is meadows method?
@@_interl1nked I recommend checking out his youtube channel, mountaindog1.
But his general approach to training was to hit a muscle in 3 or 4 different ways over a workout.
First, a movement that gives excellent mind-muscle connection. Second, a movement that puts the muscle under immense tension (this is cut out for some of the smaller muscle groups, like biceps). Third, movement done with some high-intensity/beyond failure technique (e.g. myoreps, dropsets, etc). And last, a movement that emphasizes a deep stretch ROM.
For example, on chest you might do slight-incline dumbbell press (gives a lot of people great connection to their pecs), barbell bench press, machine press (so it's safe to fail), then finally flyes for that deep stretch.
Exactly! I paid for a conversation with meadows and that dude was always on the cutting edge. I used his methods to train so many people. So many people thought paritals were stupid. He was an absolute trailblazer. RIP
@afifsamirnasreddine3768 - Yup Meadow's def. knew his stuff hence my subscription to his channel & testing out different things of his. Partial reps last set of DB laterals once failure happens. Only my last set. Good it's getting more studies done on it this method. Like many others partial lengthened reps / drop sets / supersets. all stuff each person, like myself, try out & implement when needed or desired. ✌️
Partials, cheat reps, isometrics, negatives and forced reps are generally easier to do than full ROM rep. If you think about it, these types of techniques are actually used as a dropset so you're getting an additional set done in a short amount of time. IMO for this reason, a lot of HIT training was actually 2 top sets, not one: a topset and a dropset.
lots of those hit guys would work within 3 rir and call it a "warmup" set too, so they might have been getting more volume than we realize
@@Ty-oe4dr brilliant point. Thank you
@@Ty-oe4dr Evidence? At least Mentzer and Yates advised NORMAL warmup sets, not balls to wall warmups! Also 3RIR is still a warmup! I've been bb'ing for almost 17 years and I almost always work in the 0-1RIR range in worksets. And it's only the last 2 reps when it gets difficult! Thus anything below that is still easy and even with my experience it would be very hard to guesstimate 3RIR! Basically it's just the point BEFORE it gets difficult. I think it was Mike from RP who talked about this 3RIR method and I thought it was ridiculous, u are basically cutting the effective reps in half, thus leaving gains on the table, maybe not even making any gains at all...
This makes me so happy, ever since the lengthened partials research came out I’ve been super setting them at the end of every set so good to know I’ve been training right.
I appreciate you bringing the data to the forefront with easy to understand dialogue.
So cheat reps? Broscience wins again.
Yes, I always knew cheating was the way to go
Another W for the bros
I wouldn't call them cheat reps but post-failure reps
Nothing about it is cheating. Rather than hyper extending or full range lock out of the exercise, you'll see and feel better results with partial - almost but not full range motion keeping constant resistance and time under tension on the muscle. By the time you're done, I guarantee you that you'll feel more fullness in the targeted muscle group. Also keep a tempo in mind. slow towards the point of resistance and explosive lifts.
@@aaconvict what I heard from other smart person
Thank you HoH for providing another tool in my toolbox, will definitely experiment with this 🙏🏻🙌🏻
Thank YOU for the support!
I'm new here, but wow. This guy really goes above and beyond. The animations, honesty about potential limitations about the study, and the notes summary at the end... goddamn. This channel deserves attention
Thank you, I could apply this to how I go about my work outs
Wow! implementing immediately on every exercise all the time.
😂😂😂 #science
Very true.
Lol 😂
Try it on Heavy squats first🤪
@@darrencooper7592 Use a stool or something.
Consistency over years n years
Consistency is certainly foundational!
Consistently doing things that don't contribute much to hypertrophy won't really do much in that regard.
@@technolus5742 i know right. its mutually exclusive, just because someone is implementing a certain lifting technique doesnt make them incosistent.
@@farrellviardisa1947 Never said anything about being inconsistent.
*What I actually said:*
*Consistency is not enough on its own.*
Diet sleep and recovery, if you don’t have those 3 keys in check, you’re not gonna grow no matter how you train
Thanks Brother.
I've been doing this intuitively for a long time. I also beyond-failure negative-only sets. For example in the triceps rope pull-downs, once you reach failure (no ability to pull the rope down anymore), use your body to sink down (squat or stay on one knee) and then rise up again fast, leaving your arms fully extended, then slowly perform the eccentric portion of the tricep pulldown (rope going up slowly and controlled using the triceps only).
I've never done anything crazy for my triceps and quads for instance and they're the best muscles I've got. Lengthened sets are like creatine, it works, but it's not why you're huge..
@@serban2139 your comment sounds like you're saying a rule instead of just sharing your experience
Rope doesn’t hit tris need to use a straight bar otherwise you are working the smaller muscles on the outside of the arm and not effectively using the major tricep muscle, which is the one you need to grow
Also thank you, great content as always :)
Thank YOU for checking it out!
Worth a shot
Wonderful! Thanks for teaching us
Will try this with my shoulder and calf training today. Thanks for the info.
I hope you have a great training session!
What's your split?
Alright I'll be giving this a try 💪
Thank you
This will definitely give me something new that I can experiment with in my workout routine. I can't wait to learn more about lengthened supersets, especially from HOH!
Thank you for the long time support dude! Hope all is going great, and I hope any experiementation with lengthened supersets goes well!
Definitely! You and your content are amazing, and I always enjoy learning new things.
Amazing find! These are the types of videos I want in my recommendations
great video!
thanks sir
Thank YOU for checking it out :)
thank you
No problem! Thank you for checking it out :)
Keep crushing it, HoH!
Thank you my friend, I appreciate your support!
This was a very informative video. As a fellow scientist I really liked how you presented the work, very cautios with your assertions. Very nice video! I will try this technique in the gym.
And btw, new sub.
I've always thought training with lengthened supersets when using resistance bands was the way to go. I'm glad to see this research that helps back that up.
I love that my intuitive training style is proven effective both by the mirror and by this channel time and time again. I'll just keep doing what I'm doing I guess
Awesome to hear you've been seeing results, I wish you continued gainz 💪
Wow, you're so smart and such a pioneer. Nobel people are waiting for you.
@@thecorruptversion thanks man, I really appreciate that! Have a great day!
@@thecorruptversionlol good try 🧌
@@L1qhtsyou’re such a douche kid 😂
Intersting stuff
The world desperately needs more House of Hypertrophy videos. Global peace is possible with more regular HoH uploads.
Haha, unfortunately it's just me (one person) making the videos, so it does take a while for me to put these together!
@@HouseofHypertrophykeep fighting for world peace bro!
I've seen a video yesterday on how inmates do their push-ups, they basically do legthened partials, and the dude in the video stated he wanted to stubbornly do full ROM push-ups and wouldn't get as much gains as they do. He then started doing lengthened partials push-ups and got gains very rapidly.
Lengthned partials is something I will try to implement, in my training. Today I did four reps in that state because I was exhausted (cooked actually) and wanted to finish my set, and immediately noticed the time under tension and stretch is simply insane. It almost feels like an isometric contraction, the tension is continued, so does the stretch.
Lenghtened superset is something I sometimes do on some exercises, I call them "baby set", "lenghened superset" sounds more professional though. 😂
Lmfao 🤣🤣🤣🤣 yes I experienced the same burning sensation when I started to train with a friend of mine and it's just mind blowing...but it s true...I also saw Chris Bumstead saying to David Laid to always train to exhaustion in every set...so the cheated reps is the way to go after the actual set
fresh gym person here, doing for 5 months exactly this, train to failure and superset with lower weight, in pause I train another group, everybody was telling me I'm wrong but felt it and now after 5 months everyone says I'm on gear or 'what u do is not correct but u got results cuz good genetics', in reality I workout hardcore 4-6 days a week, supersets all the time, train whatever I feel is untrained even lower back and parts of abdomen, I diet totally with various foods, took out all sweets, I dont drink sodas, not even preworkout, I just go water, steaks and fruits + lately some protein shake cuz it's summer and it's hard for me to eat so much. My results are amazing, I am amazed by myself, my brother started working out harder cuz of me (he does abdomens now all the time like I do), my gym friends took me as equal, my parents think I'm going over the border with this but it's just a bit of dedication since I already lose time pulling irons at gym, why not go all the way and diet and have the mindset, also I dont lift for counting reps, I lift to feel the muscle working, I dont do cheat moves where I pull with other muscles I just go lower weight and continue.
Machine!
@@andi8489 my favourite exercises are shoulder press apparatus, dont know the name but I already pull full stack correctly 4-5 reps tho I dont do 90kg, normally 50-60 kg, dips is another exercise I love and seated smith biceps (I think it's the name), I simply cannot get enough of them, I'm doing a few sets regardless of what I do in the gym, I do them out pleasure. I dont like working out chest and I admit that upper leg part feels a bit like grind, but we cannot have it all. lately I lost more than 10% of body weight but cant eat as much as I need and yeah I have a normal life, working studying and not everyday I reach optimum food requirements or rest, but we need to press on!!!!!!!!!!!!
Love the video ! Great quality and information as always. ❤😊
Thank you so much!
Thank you for including the limitations that were found in the study as well. You’ve built a lot of credibility by doing so
Thank you for the kind sentiment 😃
As always, You make my brain happy so my body is happy 🙌🏽
That is very nice to hear haha, thank you!
@@HouseofHypertrophy Bro, people are not talking enough about how intelligent you are !! To create videos like this, it's work ! And I'm so grateful to follow only smart people dropping knowledge like this !!!
Take care of you, eat well, stay healthy and connected to your ancestors, your higher-self will be so grateful 🙏🏽
damn, I am really impressed by the quality of this video
Hold the stretch or add the pulses into the stretch position for greater hypertrophy! I’m doing it the next time I go
I like to do these lengthened supersets with exercies where i really feel the pump, such as the abductor machine.
I saw something like this a few years back. It talked about gymnasts' bycepts and how big they get because they spent much time in the hanging/lengthened position. It's why I always go all the way down doing curls.
🙏
Thank you for the support my friend, as always!
the video we nedded
It's funny, I have been training like this for a year, doing a compound set of partial reps once my main set is done, it actually feels good yet challenging and has lead me to great progress.-
Awesome to hear, I wish you continued gainz!
So you do your normal workout till failure then partial reps after that?
What do you mean by compound set
What I've been doing and have seen progress with is doing my partials first and then 'supersetting' with the full range of motion reps. So doing 10, long length partials and then immediately trying to do as many full range of motion reps that I can. Been incredibly painful but instead of just feeling that burn on the last rep or 2, now it's easily for almost the entire set of full range reps.
That doesn’t make sense, you’re compromising your working set that way and working set should be clean.
@@stormtraders whatever you say.
I think it would have been interesting to see if a superset of a long vs short dominant exercises (e.g. tricep push down vs overhead extension) if that would work better to fully destroy the muscle
Been consistently using lengthend focused training since the first few studies came out and it has been highly effective. One arm cable rows with versa gripps are my go to back exercise. On the lengthened side the unilateral movement allows me to side bend and feel a lat stretch all the way down at its lower insertion near C3/C4. I will do 5-20 full reps from that lengthened position to handle at my side. Then I do 5-20 more reps up until my elbow reaches my side then I will do 5-20 more essentially shoulder shrugs with a straight arm. When I can comfortably hit 15-20 on each portion I move up in weight and start back at 5. I keep my lower back at a stable angle slightly forward but to que rounding of the upper back to maximize stretch. I have consistently been able to make gains over the past 6-9 months starting at 75 lbs and I now use 105 lbs for my working sets. Unilateral is great for really milking the stretch and maximizing SFR (stimulus to fatigue ratio). If you don't have good straps like versa gripps are you really even training your back?
A superset with an isometric hold at a lengthened position would be also super interesting ;) would it count as occlusion training, while a muscle remains highly contracted and prevents blood inflow/metabolite removal?
Yes that's what i was thinking! Dr. Mike recently talked about pausing reps at the stretched position to get more hypertrophy.
The problem with partials is that you first need to know what full ROM is - most people don't seem to have a clue
Not really. If you start off at a non full ROM, you're still getting what this describes, lengthen partials.
@@grantwerner7332 if someone is unknowingly doing partials, sees this video and decides to cut their ROM in half, they'll only be doing quarter ROM!
@@grantwerner7332i think its moreso that people dont know what a full stretch is. Most people innately know how to contract a muscle like the bicep, but feeling a stretch under load is usually less intuitive
@@grantwerner7332 and you will likely destroy mobility and get stiff, which causes imbalances and injuries.
Apartment of Atrophy just dropped a bangerr📈📈📈🔥🔥🔥
Really he did😤
ive noticed that when gravity is pulling on my muscle in a stretched position that gives me a lot of results in terms of growth.
like with a dumbell curl you curl it up and then when you let the weight go down and focus on the essentric where you have to
work against gravity then the full stretch after the maximum essentric has been reached that stretch seems to give in both my
calves and biceps the biggest growth. started applying this for me and my gymbro and our calve size has sky rocketed, my bro
his calves were almost non existent and now we applying this after 3 years of training and only now we see significant growth in
the calves, so there is smth to the stretched position
Nice video bro! But how do you edit those face off type of video? Love the concept
I love how you treat science with respect, warning about generalization concerns, not telling anyone to just do the lengthened exercises that you are going to have wonderful results. Best of luck!!
Found out my chest grew from a 42in to 47in. From mixed calisthenics and body building, made some gains 💪 😎
Haha what interesting timing, i just started doing this my last couple workouts
My favorite superset method is eccentric overload, at the same weight or greater, although I don't know what the data is on them.
The biggest issue is they are physically exhausting so I can only really do them on machines. For example:
I'll do leg press to failure then use my arms to assist lifting the weight and lowering it slower.
Or I'll do leg extensions/curls to failure, then lower the weight about 10% and lift with both legs and lower slowly with one leg at a time (alternating).
Wow I believe this. Do partial sets but on what you feel is your last rep in your set, do a static hold for a few seconds fully contracted.
I've found integrated partials on chest flys and skull crushers to be exceptionally hypertrophic
Nice gainz otw 😎
Amazing, as always.
Best evidence based channel in the world, and I can sign that.
Wow, thank you so much for the kind words. I really appreciate that
I’ve heard this called “lengthened partials” by the Renaissance Periodization channel. Mike has been preaching this for some time.
Yeah, it's also called cheat reps by some. It's basically a way to ensure you train to failure.
An interesting video yet it is a little too technical to understand for average gym folks! any practical recommendations that put this research into practice that we can try?
So should you do lengthened supersets on every set, or just the last set of an exercise?
I always see the biggest guys in the gym doing partials
how do you progress with lengthened supersets? if you do 10 reps of lateral raises and then 3 lengthened partials afterwards, is that considered an improvement over being able to do 11 reps?
Super cool channel
i would like to see a study on tricep pressdowns with arms raised
we know we have to go into shoulder flexion to stretch the long head but if your are not at you sides but in front of you you have some degree of elbow flexion. Does this mean when you tricep pressdown like this you still work longhead
I've read a similar study, but they only did partial reps at 8-10 reps on the stretched position. It had significant higher growth compared to full reps group.
Im curious if this method with superset if better than only partials
Thumbnail go vroom
Your animations is what keep me motivated to workout harder and become like this jacked up Yellow Guy 😂
Like everybody has been already doing this. Baby reps, baby
Very cool!! We need a study on lengthening exercises in trained individuals, to understand once and for all if there is a limit to this potential, because if there isn't I think it's worth the cost of fatigue for sure
That data is coming soon! Although this specific upcoming study is on lengthened partiasl vs full ROM. Thus, the results of the study may not neccessarily tell us exercises that training at longer lengths is better (i.e. does a seated leg curl still build more muscle in trained folks than a lying leg curl).
@@HouseofHypertrophy Nice!!
I think people should be really careful implementing this into their training routine, once they get to know how their body recovers/adapts to resistance training. Because, although lengthened partials do show increase in muscle growth, the recovery is the tricky part. It might postpone their next training session, and potentially miss those potential gains, just an introspective.
I recover like 200 days between workouts so I should be good
Oh I been doing these since I started following Stronger By Science and Milo Wolf, they've been a great fresh new addition to my longtime muscle fathers, Renaissance Periodization. Honestly though, House of Hypertrophy might be the best science communication. Its like Kurzgesagt for getting swole. HoH is like the Hank Green of thickness.
Thank you so much, that is a seriously kind compliment!
would you make a workout split based on the different researches you’ve detailed?
Long Length Partials for the win baby!
Lengthened Partials is a freaking gamechanger on Cable lateral raises. Cant get it up? Just do half the motion for a few more squeezy reps. Bursts your side delts and feels amazing.
What does not being able to get it up have to do with side delts?
I tried this but I still can't get it up
Of course lengthened partials are more effective than full ROM.
It's because it's impossible to keep muscle tension high during full ROM. Every full ROM exercise has parts with very little tension (top half of a most pushing and bottom part of most pulling exercises).
Always thought this was an intuitive way of training nice to know it's a real thing!
I have trained like this for the past year and people are surprised of my progress. I know some others that do this too and they are also bigger than others or at least faster growing
I don’t really understand this video can if possible can you explain he is trying to say
Good video, well kinda for some reason I dont what to take from this ? Do I prolong my reps or just go till failure what is the consensus here??
We train at long length for muscle growth, we use full ROM for functionality and standardization of movement.
Yeah it increased it by 40% but that was over a short 10 week training cycle. It’s like saying you are going double the speed limit when you are going 10mph in a 5mph zone. I’m pretty skeptical if this would still be anywhere near a 40% increase in the long run. I’d like to see some longer experiments
sam sulek type of training
Guys on so much gear tho
Sam Sulek is actually optimal? 🤔
@@ucyqweyq7whucvn141 no such thing as optimal, just train and eat, and if you get results you’re good, optimal is such a wide range, Arnold is optimal, not Sulek
@@_ballerArnold is literally idiot training wise
@@_ballerthere's no such thing as optimal eh? That means Arnold is nonexistent!
Do these studies stipulate at the same reps/weight for each lengthened/shortened position, or they stop at voltitional/functional failure and hence could vary among the different positions?
So the next question is. Should be doing strengthen supersets at each set of an excercice or on the last set ?
Partials from the beginning of a set or only for the last few ?
I'm trying lengthen supersets from now on... Will share my opinion
How do I figure out which exercises challenge the muscles at longer muscle lengths/shortened muscle positions, is it just the list at 7:35? How about any push exercises, is it just overhead tricep extensions? Sorry, I'm not very good at visualizing anatomy and long/short muscle lengths
5:34 very true, but actual failure does still yield more results, but then again more fatigue
it looks like lenghtened set not superset , superset isnt like train bicep then tricep for set or pull up and then push up?
Staff at front desk: “sir, this is good advice. You still need your Membership card to get in”
Did they measure volume load displacement (sets * reps * distance (cm)? I think this would be a good indicator of how much more "distance" was completed.
Unfortunately no, volume load was merely sets x reps x load
I would like to see a study where they compare this versus dropping the weight a bit and doing a few more reps
I think I will try combining this with BFR training and see how fast I get results
Time under tension grows the muscle.
The artist who does the muscle bodies is amazing
Great video! However I'm the previous calf video the partial range of motion (short length) gastrocnemius growth was 3% compared to 7% for the full rom and 14% for lengthened partials. With this new study, does this mean that full rom super setted with partial rom is better than partial lengthened rom in the start itself?
See this timepoint here: 7:55 :)
@@HouseofHypertrophy I'm so sorry I had class but I couldn't resist watching atleast half the video😭
@@doggo64 Haha, no problem at all!