Build Muscle Faster: This NEW Study is Exciting

Summary

The video explores the concept of 'lengthened supersets' for muscle building, where after reaching failure at a shorter muscle length, partial reps are performed at a lengthened position. A study with 23 untrained men found that this technique increased calf muscle growth by 43.3% more than traditional training. While the results are promising, they should be cautiously applied to other exercises and trained individuals. The video also discusses the potential benefits of training at longer muscle lengths and suggests experimenting with lengthened supersets or partial reps for enhanced muscle growth.

Takeaways

• 💪 Lengthened supersets involve performing partial repetitions at a lengthened muscle position after reaching failure at a shorter muscle length during exercises.
• 📈 A new study found that lengthened supersets can lead to greater muscle growth compared to traditional training methods, particularly for calf raises.
• 👨‍🔬 The study involved 23 untrained men who trained calf raises on a Smith machine and were measured for muscle growth in the medial gastrocnemius.
• 📊 The lengthened supersets resulted in a 0.62 mm increase in muscle thickness, which was a 43.3% greater growth compared to the normal training group.
• 🤔 While the results are promising, the study's limitations include the fact that it only involved untrained individuals and focused on calf raises, so the applicability to trained individuals and other exercises is uncertain.
• 🏋️‍♂️ The study suggests that training to failure and beyond with lengthened supersets can be effective for muscle growth, but it's not conclusive that this is the best method in all scenarios.
• 📚 Other research supports the idea that training muscles at longer lengths can be beneficial for growth, as seen with certain exercises like leaning back leg extensions and cable lateral raises.
• 🧐 The study's findings should be considered as promising training tips rather than verified scientific facts, given the emerging body of literature on the subject.
• 🔍 The effectiveness of lengthened supersets may vary depending on the individual's recovery capabilities and training experience.
• 💡 Experimenting with lengthened supersets or partial repetitions at longer lengths could be a strategy for those looking to potentially enhance muscle growth.
• 📱 The Alpha Progression app is recommended for those seeking a personalized and evidence-based muscle-building program, which can be customized to individual needs and preferences.

Q & A

What is a lengthened superset in the context of muscle training?

A lengthened superset is a training technique where, after reaching or nearing failure on exercises that are most challenging at shorter muscle lengths, the individual immediately performs as many partial repetitions as possible at a lengthened position, where the muscles are at relatively longer lengths.

What was the main focus of the new study mentioned in the script?

The new study focused on exploring the effects of lengthened supersets on muscle growth, specifically on the calf muscles, and was the first to investigate this particular training technique.

How were the subjects trained in the study?

The subjects were trained using calf raises on a Smith machine, with one foot on a step, moving from the most dorsiflexed position to the most plantarflexed position, training to momentary failure with their normal full range of motion.

What does momentary failure mean in the context of the study?

Momentary failure is defined as the point where, despite maximal effort, the individual cannot perform the full range of motion of an exercise.

What were the results of the study regarding muscle growth?

The study found that lengthened supersets resulted in more muscle growth compared to normal training, with an increase of 0.62 mm in raw units and 43.3% greater growth in relative terms.

Why might an extra 0.62 mm increase in muscle thickness be significant?

While 0.62 mm may not seem like much, considering that both groups saw an average increase of under 2 mm in thickness and that muscle growth is typically a slow process, an extra 0.62 mm increase within a few months can be meaningful.

What are some limitations of the study mentioned in the script?

The limitations include the fact that the study was conducted on previously untrained individuals, only calf raises were trained, the volume load was greater with lengthened supersets, and the results may not be applicable to other exercises or trained individuals.

What is the potential takeaway from the study according to the script?

The potential takeaway is that with specific exercises, like calf raises, which are most challenging at shorter muscle lengths, going beyond failure with a specific technique like lengthened supersets has the potential to cause greater muscle growth.

What does the script suggest about exercises that challenge muscles at longer lengths?

The script suggests that selecting exercises that already place and challenge muscles at longer lengths is a good idea, as evidence has shown that these can produce greater hypertrophy.

What is the Alpha Progression app mentioned in the script, and how can it help with muscle building?

The Alpha Progression app is described as a personal, intelligent muscle-building assistant that generates evidence-based, customizable training programs based on user input, including experience level, equipment, training frequency, duration, and muscle focus.

What advice does the script give regarding the application of lengthened supersets and other training strategies?

The script advises that while lengthened supersets and other training strategies show promise, they should be considered as part of an experimental approach to one's training regimen, and individuals should adjust based on their recovery capabilities and personal preferences.