How To Build Muscle Almost 2x Faster (NEW RESEARCH)
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- Опубліковано 25 сер 2024
- You might be able to gain muscle faster (almost twice as fast!) as you are right now - and still remain “natty”. How? With what I like to call “stretch-focused training”. A training technique that has seemed to crack the code to what it takes to build muscle fast naturally. I’ve even started experimenting with it, and honestly, it seems like it’s working. Don’t just take my word for it, though. I’ve assembled my elite crew of researchers to dive into the science, separate the truth from the fad, and figure out the best way to use this training to build muscle faster. If you want to learn how to maximise your gains, keep reading.
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Before moving into the practical of how to build muscle faster, let’s explain the concept behind “stretch-focused training”. Whenever you lift weights, your muscles contract to lift the weight up and then stretch in order to lower the weight back down. The muscles can sense the stretch in the contractile units and, in response, kickstart a complex process that tells the body to build more muscle. This is what researchers now term "stretch-mediated hypertrophy".
But is there evidence that it can help you gain muscle fast? Yes, and here are 4 studies I want to look at. First study: participants who performed only bottom half of the curl experienced 2.6x more biceps growth than those who only performed the top half of the curl. Second study: the group who only performed the bottom half of the leg extension saw better growth than those who did the top or the full range of motion! Further proof of the stretch-mediated hypertrophy (third study): participants who did the overhead cable extensions experienced about 1.5x more growth than those who did cable pushdowns. Fourth study: those who did seated hamstring curls saw better growth than those who did lying hamstring curls.
How do you go about applying all this to potentially build muscle faster? I have 3 training tips for you. The first tip applies to all your exercises. We know how important the bottom position of an exercise seems to be for growth, so don't cut it short. Also, make sure you’re actually controlling the weight down to the bottom position, and then when you get there, don’t cheat or bounce out of it using momentum.
The next tip when it comes to how to maximize your gains has to do with your exercise selection. Note: you don’t need a bunch of special exercises that will provide more “stretch-mediated hypertrophy”. You’re already doing them. The tried and true exercises like bench press, curls, and squats all put your muscles in a deep stretch position given that you perform them with a full range of motion. However, there are some muscles that can potentially benefit from being stretched to a greater degree. These are what’s known as “bi-articulate” muscles. So for these muscles, you’ll want to make sure you’re doing an exercise that puts them into that position of “extra stretch”. But until more muscle groups and exercises come up in future research, here’s the 4 muscles and exercises I’d be comfortable recommending you incorporate.
The first two are the hamstrings and triceps. Using exercises like seated leg curls and any sort of triceps overhead extensions can provide a greater stretch and help you build muscle fast naturally. The biceps is another muscle I’d add to this list. One of its heads, the long head, can be positioned into an even greater stretch by performing a slight incline curl or a behind the body cable curl. Although there isn’t direct evidence on this yet, it does seem likely to provide a benefit. Lastly, the glutes. While there’s no direct evidence yet, romanian deadlifts, squats, and split squats will likely be your best bet since they challenge your glutes in that all important stretched position.
Last but not least, we have more of an advanced tactic that I like to call “lengthened partials”. Before I share the technique though, just realize you don’t want to use this on big exercises like squats, deadlifts, and overhead press and you also don’t want to do this very often since it can be quite fatiguing. But every now and then, such as during your very last set for a “safe” exercise such as a dumbbell press, flyes, leg extensions, triceps extension, and biceps curl, try this out. After you reach the point where you can’t do anymore full range of motion reps, continue your set by performing half reps at the bottom position to stress your muscle in that stretched position until you reach failure.
Hope you enjoyed this one! As mentioned in the video, our brand new science-based 2.0 programs are now LIVE! You can click here to learn more and join today: builtwithscience.com/built-with-science-v2-main-quiz-landing-page/ . Also - at 3:14 I meant to say the stretch group experienced 1.5x the "muscle GROWTH" , not 1.5x the "muscle size". Apologies for the mix up!
thx
Hands down one of the best channels about exercise. You really helped me out.
Is the program a one time payment? And you have always access to it, or monthly? cause I really dislike monthly subscription 😅
@@RvDNick one time payment- you get the program for lifetime.
So now half rep movements are legit ? Csnt wait to see this criticism
I saw this vid 6 months ago. I involuntarily followed it. And 6 months later, I now understand what kind of a masterpiece video this is
You're a masterpiece bro
How did you do that when you commented this the video was 2 months old
Starting this today.
For science 💪🏾
Straight up
One of my triceps is naturally larger and its my weaker arm idk why
FOR SCIENCE!
For Mordor 👹💍
@@lui7135 because the weaker has higher %fat so it looks bigger.
You gained a subscriber just from how refreshing it is to see a science guy be open to science being wrong sometimes or just the simple fact that science constantly evolves. Thank you
Awesome video. I have been going to the gym for 5.5 years now and I have tried different things out. Full motion with proper control makes a huge difference, versus just swinging fast with momentum. Also I have been using that "partial" technique when full motion is not possible anymore in the preacher curl, and it just hits different. Everything in this video matches perfectly with my personal experience. Great stuff, I highly approve these tips!
Thanks for the insight! 🤙🏼💪🏼
Love your humble approach to science and the data.
Also, to be clear, the stretch group had 1.5 times the muscle growth, not 1.5 times the muscle size!
Very solid point!
Well done, you saved me pointing out that error. Not to mention the whole 'new' thing is rubbish. I was doing this in the 90s.
UPDATE just to avoid confusion, the title of the video has been changed accordingly since this post. One or 2 people have jumped on me for this when they haven't even seen the original title! The research may well be new, I have no reason to doubt that, but the idea is not at all new, even Arnie used it way back when. I'd just like to say to you younger guys who liked to argue the point but were most likely still children when I was doing this kind of stuff, it's easy in this modern world to think your generation invented everything on the planet, you didn't! In fact most of you survive day to day using things that previous generations invented. Bodybuilding was around long before UA-cam, long before the Internet and in fact long before even computers were invented. You have access to way more information than my generation had, unfortunately it's become impossible to tell truth from fiction, much of it is misleading, inaccurate or just downright dangerous particularly when it comes to drug use in the sport. That's a sad situation that the current young smartphone generation can genuinely lay claim to. Thankfully there are guys like Jeremy bringing us sound scientific information backed by facts, not fantasy. Well done that man, keep up the great work JE!
@@steverabbits maybe you were doing it but it was not that popular that time
more growth = more size? no?
@@sergeiandreivich2720 popular or not, if it was around in the 90s then by definition it cannot be new. Your opinion does not change that fact.
Nothing better than feeling that pump (chest, biceps, etc) when taking your time with reps and controlling the reps. Squeezing the muscle as well! 🔑
#musclemindconnection
Completely agree. Doing slow controlled reps (especially on the eccentric) with lower weight has been a game changer for me. Add in a few drop sets at the end and the pump is crazy
I never knew how big of a difference it made flexing while doing your raps compared to not, feels like I’m working more muscle.
@@Gigachadly flexing the muscle doesn't contribute to hypertrophy. It does absolutely nothing but fatigues it even more making it harder to recruit motor units which are required for muscle building. Sensation does not equal hypertrophy
@@itsalmostanorange pump doesnt mean shit. its not related to hypertrophy.
These new papers are mindblowing. Thank you for sharing with the community!
Admitting, that you have been giving the wrong advice in the past, is very admireable and it adds to your credibility. Thank you for this video.
3 Tip:
1. bench press and touch chest. Db for deeper strech. Full range when bicep curling. Pause at the bottom for squats. Dont bounce.
3. Do exerciss that put u in the greatest range of strech. Hams: seated curls. Triceps: overhead extensions. Biceps: incline db curls. Behind the body curls. Glutes: roman deadlifts(glute focused) squats and bulgarian split squatss
3. Last set bottom half reps burn out on smaller muscles. NOT for Squats overhead press or dead lifts. Don’t over use either.
Flat bench is for strength
Incline bench stretches the chest.
You have to feel the working muscle .
Load it and move on it.
Flat bench is rubbish for size.
That's why the great physiques use flys on the Flat.
Don’t listen to people like Jeremy ether for advice because they have no lifting videos
@@firepillow ok
@@firepillow He was lifting in this video
50% incorrect information
No matter what goal you have in mind, I don't see a reason why you wouldn't pump out a few partials at the end of your set, they're incredible. I've been doing em ever since I first saw a video of John Meadows explaining them.
Rest in Peace John
Maybe that's what killed him
@@hispanica316 not sure if I just don't get the humor but why would you say something like that
@@hispanica316 😣
Was going to mention this also. John Meadows had a wealth of knowledge
Partial reps only help out if you are trying to strengthen a range of motion you are weak in. If they worked out the entire muscle, just to a lesser degree, they would be usable but since they only work out about half the muscle, its not recommend unless its your last rep.
I chose the join immediately when you admitted to being wrong in the past.
I don't care about the details. It's not a big deal. I'm just impressed that you don't deny it or hide it. You have earned my trust, first impression. Well done.
One more interesting technique is to simply stay in that lengthened position after your set, allowing for a weighted stretch. For instance, if you're doing dumbbell rows and cannot do full ROM or even the bottom-half partials anymore, you can just let your arm hang with the dumbbell in it for 15-30 sec and you'll feel that deep stretch in your lats. There's emerging evidence (so far from animal studies) that loaded stretch can be very effective for muscle growth even without doing the actual lifting.
I've been doing this for a while at the gym. Didn't know about the science behind it, but it definitely feels great on the muscles when I slow down the movement a tad and start feeling the stretch at the bottom and top of the movement. Now that I've been hearing about the science, I'm going to start optimising more of this technique into my routine.
Yay science, did u get the vaccin too? Not everything that comes out of science is true in practise. Youre just increasing time under tension which gives more stress on the muscles. Nothing new here, just people/scientists overthinking very simple stuff
Ive heard research that shows the letting the weight down part(i forget the real term for it) like after you do a curl bringing the weight up, letting it down, do that part slowly over 2-4 seconds and it improves muscle growth greatly. Something like 50% compared to not going slow on those parts. I dont do it on every set but usually the last 2 of whichever exercise and ive been doing good in the gym. Hope that made sense
@@skie6282 the negative
@@skie6282 excentric contraction
@@skie6282 I noticed this first on pull-ups. I was having issues doing the amount of pull-ups that I wanted so I basically cheated.
I'd jump up so my body was at the top position of the pull-up and then I'd do negative reps.
Not only did my strength for pull-ups increased incredibly fast, my lats were noticeably wider in just a few weeks. I hadn't experienced any such growth both in strength and size in such a short time with any other muscle I trained.
This is why I've started implementing pause reps into my regimen. Allowing the muscle to stay contracted for even just a couple of a seconds at the bottom of each rep has not only wielded better results, but also improved my range of motion in those specific areas.
Gonna give this a try. Do you do this with compound lifts too?
I use a workout band and I know use pauses in my reps even slow my rep down to make that burn hit hard my muscles are finally getting sore after working out
yeah because your taking momentum out of the equation. good job! 👍
@@GigaBraumChad I do pause reps on almost all lifts. Before I started doing pause reps I got injured too often and couldn't train certain muscles for weeks at times. Now I do pause reps with controlled negatives and lighter weights. I feel stronger and healthier. My back blew up with bodyweight pause-rep pull-ups and doing progressive overload through better & more challenging technique rather than just adding weight. But I am 47 and someone half my age could probably get away with worse technique for a while.
I think simply slowing down makes exercises much more difficult to complete. If 12 pushups is getting too easy I just slow them down a little more and they're very difficult again.
Man I’ve been watching a bunch of videos the past few days on why I’m not seeing the results I want to see and I’m realizing I haven’t been training the way I should have. It sucks to know I’ve been doing it wrong but at the same time I’m glad I’m getting to the bottom of why I’m not growing as fast as I should be.
Bro, is honest. You gain my trust 🙌
There are a lot of guys walking around with one arm bigger than the other. Most of them got into "science" as a teenager.
LMAO
Damn, now I know why my right arm is bigger
Right forearm pump from third leg training is crazy
Guilty! 😂
wow I got laugh at something early in the morning
very rare in my life thank u for that comment
I’ve started getting back into weight lifting and everything he mentioned was everything I recalled from learning weight lifting in high school from my teacher Mr. Lee. It’s nice to know that someone is still keep up to date with weight lifting researches. You should be a teacher.
For science 🏋️♂️
I started the gym back in January 2023. I stopped halfway into February because I was going through tough times and lost the motivation.
I recently went back this past December 2023. Thats when I came across your channel. Today marks my 5th complete week of 6x a week strength training! Thank you!
I'm stuck at the same weight since I started but I know its the muscle growth. I've been learning so much from your channel and I just wanted to drop a comment to thank you for all the info you and everyone else has researched for and making it into a video for people like me to watch. 1000x thank you!!
I've inadvertently been doing this for years. I had no idea this was a thing. I just do it because it feels really good. If it actually results in more growth then that's a great bonus!
Afrotechmods? Here? Hey dude
Long time no see,pretty cool to see you alive
afrotechmods is here??? Your videos have helped me out over the years and I'll be ramping my job search soon, so a refresher on some of your material is in order.
You can feel it in your muscles. You don’t work your muscles were they have an easy time.
Same, they are called negatives.
You seem to be progressively overloading your knowledge and I appreciate that. I like how you segway your other channels. This is some interesting new science and I've switched to mostly band work to achieve constant tension, especially while stretched. I have noticed some extra gains, extra soreness and extra tiredness during my sessions. My experience suggests that there's something to all of this. I recommend giving it a go. Worst case scenario... nothing lost.
Last year I made a habit of carrying around a 20lb dumbbell while doing house chores, curling when I could but maintaining tension for ~3 minutes regardless. My arm was wrecked after those 3 minutes. I need to start that up again.
For seated leg curls, a month ago I started leaning all of the way forward while doing the lift. It is more difficult and you will need to lower the weight, but I always feel like I got more of a workout. Now I know why; you get a much better stretch.
Fantastic video! I started weight training 9 months ago and my trainer encouraged me to get the stretch. The results have been fantastic in such a short space of time.
The preacher curl is absolute killer with the full stretch
This tracks pretty well with the fastest gains I ever had. It was a brief 3 month period where I was using a friend's bands for 1 big set and going to complete failure in full rom, then failing at half rom, then still one giant set I go til I can't even reach 1/3rd rom. Did full body with the bands 3 times a week and when I returned to a normal gym, I nearly threw my barbell when I tried pressing with full strength. I've been incorporating bands into my arm workouts ever since.
What were your favourite band workouts? Did you use them in a doorframe?
Can you further elaborate on what exercises you did?
@@BigDome1I exercise at a gym so I usually wrap the bands around a cable machine's column. You could try standing on the bands or wrapping around a pull up bar attached to your door frame. My favorite band exercises for arms are still the classic fundamentals. Tricep pushdowns, over head tricep extensions, and bicep curls. Outside of arms, I absolutely love bench pressing and overhead pressing with bands, but it's difficult to progressively overload without always buying heavier bands so I just stick to barbell and dumbbell for those.
@@revyahh for that 3 month period, I was using my friend's "X3 Bar & Band set". I don't remember the full routine, but I'm pretty sure it was a template routine he pulled straight from their site and it included squat, deadlift, chest press, bicep curl, and overhead press. Very solid routine if you're short on time, traveling, or can't access a gym. The lower body exercises didn't do much except add a bit of endurance. However my arms and chest, and shoulders gained endurance, strength, and size.
Really encouraging! I’ve been doing the Built with Science bands workouts for about 5 weeks now and I’m going to give these lower only for the very end of the last set for some of them.
Your humbleness is what has brought you this far Jeremy. stay gold brother.
Thank you for providing this information free of charge I have been doing all my exercises focusing on the stretched position and it feels amazing!
I am grateful for finding this channel. Very proffesional information I haven't seen anywhere else
Makes sense now, I’ve always had difficulty growing my biceps, but when i incorporated incline dumbbell curls into my workout my biceps exploded.
Nice dude
I’ll give it a go! My arms are incredibly stubborn. Spaghetti for life.
Ive been doing this recently just because it 'felt right'. Started with chest dumbell presses where after 20 years of regular training i got almost newbie gains for a couple of months! Theres definitely a very different feeling in the muscle for a few days after using this principle. Nice to know theres some research that backs up my intuition. Thanks for the info!
Are you ditching the top half of workouts completely? Only doing bottom half?
@@ertugrulbae46 doing about 90% rom on push exercises and full rom on pull exercises (not locking out) but really focusing on both the concentric and eccentric stretched part of the move, slowing it down and pausing for 2-3 seconds on the maximum stretch portion while still maintaining tension. Been working well and happy with the results
🔥
@@brightmodern Thereby adding TUT and static work, very nice for you BUT because you made >1 change at once, sadly for us any (combination) of the 3 could have driven those newbiesque gains you recently made, so there's no way for us to be confidant in replicating your success without also doing all 3. As a returner after a 7/8 yr layoff I'm pretty excited about the recent developments and will certainly incorporate SBH, and the gift of your findings. Can I ask what size gains you made ?
@@jaybeebee9288 there has been no discernable increase in tut because when i started doing this i didnt reduce the weight but reps did decrease (but stayed in my 8-12 rep prefered zone) so overall tut remains similar. I also experimented with tut a few years back and got nothing out of it. I also didnt add a static hold, ive always paused at the bottom to avoid the bounce reflex although i may hold for a fraction longer.
Also note that when applying this in your workout, as Jeremy says at around 5 min into the video, using dumbells instead of a bar on chest press allows for a much greater rom, one which may be unfamiliar. So the slowing down of the movement on the stretch and the static hold becomes a natural part of the exercise simply as a precaution to avoid injury (at least with my almost 50 year old shoulders) if nothing else. Its an intuitive process.
As for the gains, its hard to quantify. I dont weigh or measure myself. But the difference in the outer portion of my pecs (exactly where you would expect to see the difference) is visible. Ive also made noticeable gains in my back, arms and legs using this principle as ive slowly incorporated this into my workouts so its impossible to say other than im very pleased with the results and i will keep on doing it
Stated training in Highschool like that. It just felt right, and i saw my back, biceps and chest take off. Been at it agin now in my 30’s and have already seen huge gains
Damn dont think this guy ever has haters. Actually love his content fr. Hope for more videos to come
An old head taught me these when I first started working out and they work good. Now watching this video, it makes sense. They're called "21's" You do regular bicep curls with dumbells. You're doing 21 reps all together. Do the first 7 reps 50% of the way, do the next 7 the other 50% (the top half of the curl), do the last 7 100% (full range of motion)
thats great man but now it is not necessary to do it alternating when i can just do the whole set with 50 percent of the way instead of including top 50 or full range ones?
@@lucada32 idk. I mean that's what the video says. I'm just mentioning something I was taught that works for me.
I‘ve seen plenty vids saying that the 21 method is nonsense
Cause you achieve nothing
Doing 7 first 50% half rep and then 7 next 50% half rep you could have just done 7 full range motion reps instead
@@coolmetin02 not necessarily because 50 percent rep your muscles stay fully engaged and stretched the entire time with no muscle rest period at the top.
Stupid question, but when you’re doing the reps with only the top half of the curl, how do you get the db into position without doing the bottom half?
Great video on the importance of stretch focused training. I already utilized it in my training when doing chest flys, barbell back squats and pausing at the bottom, etc. I will continue to utilize it in my training as well. Informative video Jeremy 👍
you changed my life & your all information really help me to set my target which I was trying from long time
yes proper technique will give you 5× more result
Very good , 65 , retired , applying what you say and the results are visible to all. I look different, I walk different and I feel different. The comments from others is humbling. Thank you.
i’m glad to see this video, i’ve always worked out like this. i always went for tension and the stretch. i’ve always felt it’s the best way to workout, seeing this video makes me sure that my workouts are actually working.
May I know your numbers?
@@alvinmodzI’ve been training for 8 years this way now. I am 178 cm that 5 foot 10 if you are from us. I way at the moment 85kg ( I have no idea to what’s that in lbs 😂 please look it up yourself) I did a seca scan where my body composition was measured I had 36 kg muscle, 20kg fat and the rest is mostly bones and water. I look like a buffed version of Alex Eubank with with a little bit more fat but also more muscle overall.
Especially for chest exercises with dumbbell
And this is exactly why I’m subscribed and love your content, thank you Jeremy.
I was looking to update my 20+ year old weight lifting program which spans over 3 days (arms, legs, and torso) before starting at the gym again now after having done morning walks daily for several weeks _(with a rest day every day I got tired, which has been every 6th day)._ So I looked at several videos and came across one of yours, and I really like how much you focus on doing proper form and how you try to find better ways to do things by seeing what works. I appreciated all the work behind these videos, and I will be looking into your training program too ASAP.
Oh, and also eating correctly :) _(weight has been going down steadily)._
Thanks for the high-quality videos, Jeremy!
Honestly I've been with you for years and you're the best Fitness influencer (because you have influenced me to start the gym) ever. Thank you man.
John Meadows comes to mind when hearing this. He knew the benefits of training from the stretch position years ago! R.I.P
Yes, John Meadows did a lot of doggcrapp back in the day and Holy shit, I didn't know John passed!
This is exactly what I needed! Your guidance on faster muscle building is clear and practical. Appreciate the effort!
It's nice to see some science that is actually safe and effective. Thanks Jeremy.
I have been going lighter weights focusing more on the stretch over the last few weeks, and I have noticed considerable gains since switching to stretch based training.
Almost on 5m subscribers. Incredible. I remember when you were around 200k. Insane growth. Body wise and UA-cam career wise 🎉
Youre one not to waste time for yourself or anyone else. Good for you
Love the humble transparency. Just subbed!
I thought this video was bullshit before watching it, but since you get straight to the point and actually made sense, I'm convinced!
8:19 That's honest man. Not many people in your position would declare that. Would you consider doing a video about what info you've shared in the past that may no longer be optimal based on your new research?
Agreed, he's an honest guy. I would buy his program for sure.
This is true... When I was weight training back in the 90s, this was common practice, what we called "to burn out your muscles"... You basically kept your workout in the activation zone of the muscle group... We would do this method for all workouts and we got big fast! But the muscles we thick as well, not just big...
shit, this is the first legit workout research video i've ever seen on youtube. Keep this shit up you are a fucking godsend.
You really do carry the spirit of how the science community should be: Be open. What we know to be a "fact" today can change tomorrow. Entertain thoughts and ideas at the very least.
Some time ago I performed a dumbbell chest press with deeper stretch, the next day, I woke up with shoulders pain then I can't perform pressing movements for weeks. My advice; be patient, don't rush things, better be safe than sorry.
Lighten your normal weight when trying a new routine. That way you can see what effects you acquire by the new routine i.e. pain, etc
Getting a V Shred ad before this is top internet comedy
Great content. Amazing how this channel has grown - well done Jeremy.
It's been something that I have done for years this and I thought it was something that people had known for years. Usually on a negative when I lower the bar on flat bench I will stretch, hold a second, then push the positive back towards the upright starting position and just rinse and repeat until the set or reps are complete. I have done this with most of my exercises when I have been training in the gym, I don't do much these days fitness wise but it's something that I have done when I have actually been training, I learnt this back in 1997.
I’m confused why the bottom half for biceps is different for the bottom half of leg extensions.
For biceps it’s the first 50% of the lift and for leg extensions it’s the last 50% of the lift that stretches muscles to the max
It’s called Full ROM lol this isn’t nothing new lmao ( speaking to the video, not coming at you)
@@Keviekev115 this video isn’t just speaking on ROM. It showed that for leg extensions / bicep curls you make more progress literally just curling the bottom half. And when your exhausted doing half reps for sets is very beneficial
@@Keviekev115 "isn't nothing new" means "is something new". "is nothing new" means "this is no new information". Just saying
Reps don't matter all about time under tension👍
Thank you for putting the time to research and provide us with data and the science behind these new findings. You are truly appreciated Jeremy !!!
respect for bro who tore his skin off from his muscles just for helping us in our gains
Great content as always! I've learned so much about accelerating muscle growth. Keep up the amazing work!
Makes sense, you're stronger in your range of motion, the more you stretch you recruit and activate more fibers, this is why calisthenics guys are beasts
Great video! This is why I love leaning forward on the seated leg curl. It stretches your hammies a TON and I've seen great gains from it both in strength and hypertrophy.
1-arm cable lat pulls are so effective for me (lat pulldowns were not) that I actually added reps to my pull-ups in spite of gaining fat weight (too many snacks). My muscle growth over-powered my fat growth!
Made a believer out of me: go for the deep stretch whenever possible. Magic happens there.
This is really good information. I feel that its close to physiologically proving what Aurthur Jones and Mike Mentzer discovered. Back then they just used the scientific method and assiduous record keeping and measurements. The Colorado Study was quite a curiosity, but it has more to do with the subjects possible illicit steroid use and miyonuclei retention spurring a faster mass gain.(He was getting back up to a weight he had previously achieved). We all need to strive to understand the physiological differences between muscle failure, stimulation of growth, repair of stressed muscle, and over compensative growth of extra muscle. This is the analogous concept of "inroad recovery" Mentzer talked about in his tapes. If you stress the muscle with heavy lifting before 72hrs(found to be true for 90% of trainees) you interrupt the recovery of old tissue and or the growth of the new extra tissue.
You are such a great teacher, Jeremy, thank you!
Focus on exercises that work multiple muscle groups at once, like squats, deadlifts, presses, and rows. Gradually increase the weight, sets, or reps you lift over time. This challenges your muscles and stimulates growth. Make sure you're consuming enough protein, roughly 0.8 grams per pound of bodyweight is a good target. Studies show sleep can significantly improve muscle growth. Proper form is crucial to prevent injury and maximize muscle engagement. Building muscle is a marathon, not a sprint.
Nice to see that scientific research finally caught up to Dante and DC training.
This is a really interesting subject. You can also see this in action just by looking at gymnasts' biceps. Gymnasts perform many exercises that require them to have their biceps extended and those are one of the biggest sets of muscles they to have.
Another interesting factor to study here would be the difference in strength.
100%
Straight arm strength
Man, this advide is gold. I've been experimenting and changing things of my training due to the to the huge differences in the pump I get depending on the specific exercise. And I have arrived to the same conclusions: always go for exercises that maximize stretch. For example:
- Bulgarian squats or walking lunges (long step) instead of barbell squat
- Flies instead of bench press
- Shoulder press with dumbbell instead of with barbell
- Plus the other ones he said
Flies instead of bench press? You should absolutely do both. Pump isn't predictive of muscle growth.
do dumbbell bench press instead of barbell, don't neglect the pressing movement for an isolated stretch
Don’t tell anyone your plans. Instead, show them your results.
Based
Nice 👍
When you copy comments.
Cheesy.
@@SmartSwitch-tc5mp who, me?
He did
I practice this concept in all my exercises, and am a huge believer in it.
Hey Jeremy,
Love the videos brother. I bought your program last week, Beginner Shred, and I’m already starting to see results. I love how the workout routines have multiple versions such as dumbbells version and resistance band which provides a lot of flexibility for those that don’t have access a full set of gym equipment.
This guy has all the gems….thanks my guy 💪🏾💪🏾
All the gems, except the ones that work. He looks exactly the same as he did 8 years ago.
Can I just say: the visuals and the sound design of these video's is of incredible quality.
FOR SCIENCE! Seriously love the science based fitness influencers. The information I've learned has genuinely transformed the way I train.
Jeremy...love your videos and the way you present them. You are very humble in this and have taken several of your methods and applies them to my workouts. Thank you and keep up the great work and research!
Science like this explains why the negative portion of exercises like pull ups are still efficient in building the strength needed to perform the full range of motion.
Would be nice to see a Video where you explain what did you Wrong in your Career and what Misstakes you did and what to do instead
This is actually a game changer. Im doing the opposite, i dont let barbell down completely stretching my biceps or back in lat pulls, i try to control the stretched position but definitely will try to stretch them completely. Im already having the instinct that it is gonna be so much beneficial
Just don't go all the way down with a barbell and then jerk it back up, especially if it's a heavy weight. That's a recipe for disaster for biceps
@@scott-88 I get it what you meant. I try to control the weights while contraction. Yes completely relaxing the weights on biceps can tear the tendons while jerk it up. But the opposite is bad too, like half reps
@@amans6504 yeah, just figured if my comment would help prevent a bicep tear, it was worth posting 😬
@@scott-88 I think I made a mistake like that with dumbbells. I ended up with severe pain in the inside of my right elbow. Couldn’t lift for months.
@@scott-88so, i will do Bicep Curls mantaining the tension, to avodi bicep tears or other injuries, thank you very much 🙌🏻🧬
Loving the upgrade in video production lately man. Your videos are always top notch in terms of technique, science backed sources, visuals and presentation. Keep crushin’ it!
I tried it and within a weak i gained so much muscles thanks Buddy
hands down , this is the greatest fitness guy on the internet
One of them, there are also a few others..Mario Tomic, More Plates More Dates , Daddy Noel ,Sean Nalewanyj and ATHLEAN-X. That would be my collection of legit dudes.
For science!
Greatest scientific knowledge provider **@@lightfm90
YES! I came back to present my person growth proof that this works.
I've been doing bicep curls for a month only doing the bottom part, thus starting stretched, contracting to about the point just below the first half of the full movement just like in the video.
When I started, I could barely do one rep, now I can do 10 almost easily. I've kept the weight the same in my experiment but altered the time on which I exercised (morning, afternoon, evening).
Weights: 9.5KG dumbbell for each hand
Reps: 5 or failure (perfect form only)
Sets: 2, sometimes 3, about a minute rest (by gut feeling)
Bicep cir. flexed: 28cm half way point (lost first measurement, but that was something like 27cm), 30cm writing this comment.
I realized a 2cm circumferential gain by moving less but more intense. Hope this info helps someone.
Also, I would like to thank Jeremy for his info, you've basically ignited my flame for calisthenics and I now can go by a day without doing some to stay in form. So, thank you Jeremy!
Flame has somewhat subdued, but reading myself gave me some inspiration again.
Thank you past me
Keep at it LEGEND! @@odi_de_podi
5:52 bro just become a large muscular firefly 🤣🤣
#FORSCIENCE Thankful to those people who helped with the experiment.
For science. Awesome vid as always. Never disappoint. Super professional and informative. Keep it up!
Well now the question is more for the participants. Gender, age, height, weight, time working out, type of diet, sleep time, and ultimately what changes are being made for this study. Great video!
Yes, it's the baseline. It can't be said a channel of science without it. I hope the study was made with samples of random groups, so if all of them have had a higher average when doing the stretched version, we could say that the diet, age and sleep doesn't matter.
I've recently got back into lifting and stumbled upon your channel. Thank you for taking me to the next level.
I like the graphics on this one you did a great job, I'm constantly looking for ways to improve my game.💪💪💪
Makes sense, the stretched position is what most people cheat in the ROM of most movements.
Your body instinctively wants to make things easier avoiding the hardest part of the exercise, therefore this is what causes the more stimulus and growth.
The amount of work going into your vids is amazing 🤯
I have to say, your graphics are outstanding 😊 how you get muscle over your live imagery, all of it. Really helps pinpoint target areas and understanding what's happening.
I think it’s crazy that this has only just been figured out and proved in science, makes you wonder what else we don’t know about training yet
These video are amazing. I do fact check the papers this guy cites, and they are always accurate.
Im a little skeptical about a study that claims bottom half only reps produced *more* hypertrophy than full ROM. So the top half was not just pointless, but hindered the benefit of the bottom half? I guess I could imagine how some further context could help explain, but I shouldn't be guessing. He should have included how they arrived at such a counterintuitive result.
Well it’s not the full story of what they found. The authors measured cross sectional area of the muscles as a proxy for hypertropy, this is more similar to muscle volume than muscle mass. I think it would make sense for force applied in the extended range to have an impact on volume; they did see a different trend in 1RM though. Having said that, the advice is on body building not strength, so if the muscle is just more “swollen” and not really “stronger” this wouldn’t really matter would it.? More info on the journal paper, but my conclusion is different from the Pedrosa et al
Great video man , as a natural professional bodybuilder I genuinely appreciate the content
This video is a game-changer for my fitness journey. Your tips on building muscle faster are incredibly helpful!
only started at the gym last week these videos are very helpful
welcome brother
Another great video my friend!!! Thanks for all of your efforts!
But let me add one more tip. After you’ve done the last bottom reps, to failure, then do a 30 -60 sec isometric hold in the fully extended muscle position for extra bonus.
If you hold for 3 hours you will get huge...
ive basically been doing this the last 6 years and got gains, always looked for full range of motion, especially on chest and bicep triceps and lats, always dumbells max stretch for chest, always feel ur elbow lock negatively to get that bicep stretch, dont waste time on flat bench focus on decilne and incline, rotate the focus
How can anyone hate this guy