Lengthened Partials DON’T Stimulate “Stretch-Mediated Hypertrophy”
In this video, Milo from Stronger By Science discusses the hype around stretch-mediated hypertrophy. Do long-length partials stimulate stretch-mediated hypertrophy? Is lengthened training good for hypertrophy?
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References:
www.sciencedirect.com/science...
link.springer.com/article/10....
sportrxiv.org/index.php/serve...
www.mdpi.com/2073-4409/9/7/1658
www.jstage.jst.go.jp/article/...
link.springer.com/article/10....
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/33977...
www.ncbi.nlm.nih.gov/pmc/arti...
www.jstage.jst.go.jp/article/...
onlinelibrary.wiley.com/doi/e...
pubmed.ncbi.nlm.nih.gov/34319...
journals.lww.com/nsca-jscr/fu...
#stretching #hypertrophy #scienceexplained
"Lengthened Partials DON’T Stimulate “Stretch-Mediated Hypertrophy” "
This is a great way to digest what's been talked about in the longer podcase episodes. Great work!
Very informative video, fantastic work!
Great content, and great presentation! Thanks, dr Wolf!
Honestly, it just makes much more sense to release tension for just a second or two to flush out some of the burn and immediately crank out another 3 or 4 controlled reps, still focusing heavily on the eccentric
Great video! Thank you so much.
This format is great. I suspect this channel will grow a lot.
42617. Surprise! Yoga practioners aren’t jacked.
Milo and longer muscle lenght gang will cry when they see this
My man numbers every single KZhead comment he makes. Me too, comment number 69420
But some are quite "toned" and look "fit". That always puzzled me, since I was the guy who said "girls who look good in yoga pants don't do yoga". Now it makes sense, it's due to all that stretching alone., which is enough to reap some results.
Indeed. Not by a long stretch.
My thoughts exactly. Just like long distance runners aren't huge, but sprint bikers have big legs...
Does stretch-mediated hypertrophy have a dropoff and if so, is it a logarithmic curve like with standard strength training or is it more of a cliff where once you meet the limits of your joints, there's no more to be gained? Edit: well shit, it looks like you answered this later in the vid. nvm.
PLEASE do a video on leverages and whether or not they matter and should be considered in exercise selection. E.G the lats lose leverage at the bottom of a pullover but they are most stretched, should we do the pullover as the lengthened biased resistance curve and the full lengthening of the muscle are beneficial enough to override the lack of leverage? or should we do an illiac pulldown instead because leverage is really important...
Aren't they least stretched at the bottom of a pullover? Regardless, pick exerices that you like, can progressivly overload and that don't mess your joints up. If you then want to get nerdy with force curves within different exercises/ROMs then go for it. Pullup/pulldown for vertical lat stretch, supported row or deficit rows for horizontal lat stretch.... kinda job done really. Bicep curls; standard barbell for the typical ROM and then cables or preachers or similar for lengthened stretch. Boom. No one exercise is going to do everything, just overlap them to make sure you get everything covered.
Perfect question but I think I got the answer for you (I am a PT). As you might have seen in yourself and others in the past, when you try to statically stretch your lat, you end up in a position that is not completely overhead but more like 20-30 degrees from it. I know your idea is that "Lats extend the humerus, therefore I will flex it all the way so I can stretch it, same logic with pecs", but the lats insertion points are actually the furthest during 20-30 degrees away from full flexion. Another funny mechanic is that they also have no leverage during full extension.
@@LAGman91 that's also what I think I just want milo's input as in past videos he has said the dumbbell pullover is the best lat exercise
@@user-bq8up2dp4g can be if you arch so by the time you have 20 or so degrees left for shoulder flexion, gravity acts perpendicular to your arms hence stretch biased.
Eh people are overreacting on all that. I’d rather pay more attention to their length-tension relationship. There’s a lot of factors that come into play for a muscle to be the “prime mover” best to just line up the muscle with the resistance I’d say.
what camera are yall using to record Milo ?
42617 good content mate, love your content!
Honestly, if it stimulates or not, being able to say "Stretch-mediated hypertrophy" as a means to indicate to someone that the person is missing out on gains because their shortened partials doesn't allows the muscle to stretch, thus, they're missing on their stretch mediated hypetrophy gains, is really good and just feels right. This video seems more like you're trying to say that there's much more to lengthened partials than just the stretching part and that's okay, but I still believe most peoples problems in the gym is not getting a full stretch or full rom, and long lengthened partials should be used more as a means to scientifically show what that person is probably missing out than an actual way of training (at least for beginners).
A more intresting question is if this stretch mediated hypertrophy be usefull for advanced lifters, so if the gains slow down for us with traditional training, then having some machine stretch our muscles result in even further hypertrophy?
No. 😑
@@rockon8174 How do you even know?
Good to know that i can atleast maintain some of my gains by stretching when I'm unable lift. Im guessing stretch mediated hypertrophy is achieved through static stretching but some clarification on this would be appreciated 😄
Dante Trudel was talking about 20+ years ago. Check the extreme stretching in his DC Trading
yeah except he believed it was causing hyperplasia which is ludicrous
would the term "eccentric-mediated hypertrophy" be more appropriate to call lengthened partials due to the amount of time the muscle is exposed in this contraction? i just thought it'd make sense since giving more emphasis to the eccentric does lead to more muscle growth. anyways, thank you again for a banger video, Dr. Father Milo! bless up.
I don't think it would be specific enough. One could train with only the shortened half of the eccentric. It would be "eccentric mediated hypertrofy", but shortened partials, instead of lenghtened ones.
Also usually lengthened partials are done with concentric and eccentric, even though eccentric is understood to do most of the hypertrofy, I don't think it is established that if the focus on the lenghthened portion improoves the eccentric stimuli, the concentric one, or both.
@@guiguspi i get the idea of your message, there needs to be more research done though on this phenomenon as to why eccentric action does produce better muscle growth, in the supraphysiological level in that manner. but i do agree with most of what you said. 👊🏽
I mean, it doesn't really have anything to do with the eccentric phase specifically. The amount of eccentrics or even proportion of eccentric:concentric muscle actions being performed is typically similar between full ROM and Lengthened partials for example... so it's even less accurate to call it eccentric-mediated, IMO
@@kaderux I'm so confused. Produce more muscle in the supraphysiological level? Is it even possible to produce more muscle than the body is capable of producing? Outside of fluids and myostatin inhibitors and other interventions. Just pure, 100% natty muscle protein synthesis, can it be supraphysiological?
anyone can explain the 42617 thing to me?
Bots? Who knows lol
42617... If this is how you yourself are training, can you share your measurements and results over a month time frame. All these studies reports would mean more if we see actual results on video.
Dude, your intro with the sci-fi spaceship intergalaxtic comm theme followed by you crossed arms (can add some descriptive words of emotions here but wont), don't go well together.
Paul Carter is behind you.
I wonder if you'd get any muscle growth from just doing an isometric hold at the lengthened position.
wondering the same lol
You probably would, provided resistance was sufficient!
The people in the stretching and flexibility space say so. The hypertrophy you get is length though. What you’re describing is what they call dynamic stretching. So like going as far into a split as you can and holding yourself there. (Your bodyweight is the load). This lengthens your muscles and makes them stronger in that new range. Literally longitudinal hypertrophy. It’s probably not a massive amount of muscle by bodybuilder standards though. It’s done to increase flexibility and not be a wet noodle in your new end range positions.
RACK PULL ABOVE THE KNEE
Isn't this just dicing up some word salad? Did anyone actually ever think they could get jacked just by stretching? Every time I've ever heard stretch-mediated hypertrophy used in discussion, it's always been in the context of the lengthened portion of ROM in resistance training. I get that Milo is bringing up other nuance as well, but really, if it's the stretch under tension that increases hypertrophy in lengthened partials over say full ROM, that really seems correctly described as hypertrophy mediated by stretch ^^
They are just giving the pedantic argument that there is some preceding definition of stretch-mediated hypertrophy in the literature and somewhat ignoring the adaptability of language to encompass new ideas.
No. Because if you look at the literature on training at longer muscle lengths the groups training at longer muscle lengths often aren’t even training at lengths long enough to create any stretch whatsoever. It’s often stuff like squatting almost to depth vs squatting well above parallel but neither group is squatting as far down as you can go. So it's completely accurate (and not even in a pedantic way, just in a "if the word stretch means anything at all" way) to say that stretch is not involved whatsoever in the data we see on longer muscle length training being better than shorter muscle length training.
@@blaizenflameIt's actually not pedantic at all. In the literature on longer muscle length training the longer muscle length group often isn't training at a length long enough to generate any actual stretch at all. So both groups are having the same amount of stretch (namely, zero). Even if you ignore the technical definition of stretch-mediated hypertrophy, you would agree that for it to mean anything at all there would have to be a "stretch" component to the lengthened muscle length training, right? But the data isn't actually studying training with a stretch vs training without a stretch. It's usually comparing training at a longer (non-stretched) average length vs a shorter (non-stretched) average length. So saying stretch isn't involved isn't pedantic even slightly.
Yeah, idk. All these words. Somehow it seems like, while these concepts have different meanings, they are also relatives of each other...? In my opinion it seems like PNF stretching is also another such concept But what the hell do I know
@JyotiDas-72 what do you call a muscle that is longer than a shortened muscle without using the words long or short? Hmm... stretched comes to mind. Words are adaptable, and it is completely pedantic. Similiar, I am not sure any literature actually defines by synthesis what stretch-mediated hypertrophy or long-muscle length is, so the basis of this argument is just opinion anyway.
42617, great video!
brb sleeping on the bench while holding dumbbells in the lengthened fly position to stimulate stretch mediated chest hypertrophy in my sleep
I used to take naps on an inversion table, and I did not get any stretch meditated hypertrophy to my back :/
Just when you think there’s something to be excited about…
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Im monkey please give us some practical tips extrapolated from this video with some training animation
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Chris Beardsley and Lift Run Bang both agree that sarcomere addition is only possible in beginner trainees, thoughts?
Did you even watch the video?💀 this exact topic is addressed, and the research says they’re wrong.
I don't know, man, 42,617 liters is a lot of water just to achieve stretch mediated hydration...
I'm moving to NYC just so I can be a subject in the study...42,617
Damn them boys gave chickens some lat gains 😭
42,617 !
Do we have an official and accepted definitions for "stretch"? Without a better understanding of the mechanisms of stretch mediation, it seems unlikely we can have a very solid definition. I agree that it's probably not very helpful to conflate research using static stretching to lengthened training or lengthened partials, but I question whether we have a understanding of the mechanisms and accepted definitions to say whether "stretch mediated" is or isn't a component of training at longer muscle lengths. At what length is a sarcomere officially "stretched". Is it the sarcomere length, or the tension on specific structures "titin, nebulin, the extracellular matrix". Is it the activation of specific mechanic receptors etc etc. Is this an attempt at a working definition that should be named "static stretching mediated hypertrophy"?
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How about including loaded stretches🤔 instead of lengthened partials🙄
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42,617 Excellent content as always. Thanks for keeping it scientific! ❤
42617!
Algorithm
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cool study but the denervated sounds like a warcrime.
42617
No Milo, they are only all the hype for you 😂😂😂
fta
42069
can we just workout. do what makes you feel good. just lift til near or close to failure and kick some ass. that's it. too much science and talking going on, not enough working out. pick up a weight and enjoy the gym, this is starting to feel so pen and paper. just workout people. drink your protein and your muscles will grow if you put effort and consistency.
The individuals who consume this type of content are generally going to already be training hard and consistently. This type of content isn't geared towards beginners, it's for those who want to take their own training to the next level or those who are coaches and want to program optimally for their clients. What you recommend will work best for beginners and intermediate trainees but at some point we want/need to take it up a notch for continued progression. That's who this content is for.
If your objective is to be healthy and have gains, you do not need to dabble in this kind of discussions. Just like you dont need to discuss high end physics and chemistry to cook a great steak. Some people do like to discuss theese subjects, though..
Clap clap clap
I only have 30-40 mins to train a day. I want to get the most bang for my buck. This type of content is great for me.
@@gregorycocco9043 If instead of watching this video, you added this length of time to your training.... ... ... .
Very useful information but you guys are so boring, not just this specific guy. You guys should talk to dr Mike and learn how to be funny.
Please no, Mike has somewhat jumped the shark and the incessant tangents unrelated to the actual topic at hand get tiring at this point. He had a way better balance for his content few years ago.
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