Everyone Thinks I'm Wrong About Training

Summary

In this video, the presenter challenges the prevailing belief that the stretched part of a lift is more important for muscle growth, especially for experienced lifters. They conduct a study comparing full range of motion with lengthened partials in highly trained individuals. The study finds no significant difference in muscle growth between the two methods, suggesting that both approaches are effective. This challenges the notion that stretch-focused training is superior for advanced lifters, and the presenter incorporates these findings into their own training.

Takeaways

• 📏 Lengthened partials, where the muscle is stretched but not fully contracted, have been a growing focus in training, especially in the science-based lifting community.
• 🤔 The skepticism around lengthened partials stems from the fact that many studies showing its benefits have been done on untrained or beginner lifters.
• 🔬 To test the theory in experienced lifters, a study was conducted with participants who had an average of 4.9 years of lifting experience.
• 💪 In this study, participants trained one side of their body using full range of motion and the other side with lengthened partials for eight weeks.
• 📊 Results of the study showed no statistically significant difference in muscle growth between the full range of motion and lengthened partials.
• 🧐 While some expected lengthened partials to outperform, the findings suggest both approaches are similarly effective, even for experienced lifters.
• 🧠 The unilateral study design helped eliminate genetic variations, as each participant acted as their own control, making the results more reliable.
• 🔍 The study found that even though the stretch might be important for hypertrophy, exclusive focus on it doesn't lead to significantly superior gains.
• 🔄 Despite the null result, some experts still believe that lengthened partials may be slightly more effective, especially for certain muscles like calves and hamstrings.
• 📱 The study used the MacroFactor app to track participants' nutrition, showcasing the importance of controlling diet alongside training for optimal results.

Q & A

What is the main topic of the video script?

The main topic of the video script is the effectiveness of 'lengthened partials' in resistance training for muscle growth, particularly in experienced lifters.

What are the three criteria the speaker uses to evaluate exercises?

The speaker uses high tension, high stretch, and the potential for muscle growth as the three criteria to evaluate exercises.

What is the difference between full range of motion and partial range of motion?

Full range of motion involves moving through the complete range from the starting position to the finishing position, while partial range of motion involves performing the exercise through only a part of that range.

What is meant by 'lengthened partials' in the context of the script?

'Lengthened partials' refers to performing partial repetitions where the muscle is in a more lengthened or stretched position for a greater portion of the movement.

Why did the speaker feel it was necessary to conduct a study on range of motion in experienced trainees?

The speaker felt it was necessary to conduct a study because previous studies suggesting the benefits of stretch for muscle growth were mostly on untrained or beginner lifters, and there was a lack of research on well-trained subjects.

How was the study designed to ensure accurate results?

The study used a within-subject unilateral design where each subject served as their own control, training one side of their body with full range of motion and the other side with lengthened partials.

What was the duration of the study?

The study lasted for 8 weeks.

How did the participants train during the study?

Each participant trained one side of their body with full range of motion and the other side with lengthened partials, doing four sets for each exercise with a mix of moderate and higher rep ranges, pushing to muscular failure.

What method was used to measure muscle growth at the end of the study?

Ultrasound imaging was used to measure muscle growth on the side that performed full range of motion and the side that performed lengthened partials.

What were the final results of the study?

The final results showed no statistically significant difference in muscle growth between the full range of motion and the lengthened partials.

How does the speaker suggest interpreting the results of the study?

The speaker suggests that one could interpret the results to mean that lengthened partials do not provide additional benefits over full range of motion, or that one can achieve similar gains with half the range of motion as long as it's in the stretched position.

What is the speaker's current stance on including lengthened partials in a training program after the study?

The speaker has become more convinced of the value of lengthened partials in a training program, incorporating them more into his own training despite the study's null results.