Build Muscle Faster: This NEW Study is Exciting
Summary
TLDRThe 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.
Outlines
💪 Exploring Lengthened Supersets for Hypertrophy
This paragraph introduces the concept of lengthened supersets as a method to potentially increase muscle growth. It explains how muscles are trained at varying lengths and identifies exercises that are particularly challenging at shorter muscle lengths, such as calf raises and rows. The paragraph discusses a new study that investigates the impact of lengthened supersets on muscle growth, specifically in the gastrocnemius muscle, by having participants train to failure and then perform partial repetitions at a lengthened position. The study found that this technique resulted in a significant increase in muscle thickness compared to traditional training methods.
🔍 Analyzing the Impact of Lengthened Supersets on Muscle Growth
The second paragraph delves into the details of the study, which involved 23 untrained men performing calf raises on a Smith machine with varying foot positions to target different muscle lengths. The participants trained to momentary failure and then continued with partial repetitions at a lengthened muscle position. The study's findings suggest that lengthened supersets can lead to greater muscle growth, with a 43.3% increase in medial gastrocnemius thickness compared to regular training. However, the paragraph also cautions that these results may not be generalizable to trained individuals or other exercises, and that the increased volume load in the lengthened superset group could also be a contributing factor to the hypertrophic effect.
🤔 Considering the Broader Implications and Practical Applications
The final paragraph discusses the broader implications of the study's findings and their potential applications in muscle-building training. It suggests that selecting exercises that challenge muscles at longer lengths may be beneficial for growth and references previous studies that support this idea. The paragraph also explores the possibility of using lengthened supersets with other exercises that are typically most challenging at shorter muscle lengths. It mentions an alternative strategy of performing partial repetitions at long lengths, which another study found to be more effective for muscle growth. The paragraph concludes by acknowledging the emerging nature of this research area and encourages individuals to experiment with these training techniques while being mindful of their own recovery capabilities.
Mindmap
Keywords
💡Hypertrophy
💡Lengthened Superset
💡Momentary Failure
💡Muscle Length
💡Partial Repetitions
💡Calf Raises
💡Gastrocnemius
💡Volume Load
💡Full Range of Motion (ROM)
💡Progressive Overload
💡Alpha Progression App
Highlights
A new study explores the concept of 'lengthened supersets' for the first time, examining their impact on muscle growth.
Lengthened supersets involve performing partial repetitions at a muscle's longer length after reaching failure at a shorter length.
The study found that lengthened supersets can lead to greater muscle growth compared to traditional training methods.
23 untrained men participated in the study, training calf raises on a Smith machine with a unique approach to failure.
Subjects trained to momentary failure and continued with partial repetitions to target different muscle lengths.
The lengthened superset group experienced a 43.3% greater increase in medial gastrocnemius muscle thickness.
An additional 0.62 mm increase in muscle thickness was observed in the lengthened superset group, which is significant given the average increase was under 2 mm.
The study's results should be interpreted with caution as they apply to untrained individuals and focused solely on calf raises.
Volume load was significantly higher in the lengthened superset group due to the additional partial repetitions.
The study does not necessarily imply that training to failure and beyond is universally better for muscle growth.
Previous research suggests that stopping short of failure can produce similar hypertrophy to training to failure.
The study adds to the evidence that training muscles at longer lengths can be beneficial for growth.
Other exercises that challenge muscles at longer lengths, such as lean back leg extensions, have shown increased hypertrophy.
Lengthened supersets may be effective for exercises typically challenging at shorter muscle lengths, like rows and pull-ups.
An alternative to lengthened supersets is performing partial repetitions at long muscle lengths, which has shown promising results in other studies.
Research on long muscle length training is still emerging and should be considered as promising rather than fully verified.
The Alpha Progression app is recommended for personalized muscle-building programs based on evidence and user needs.
Transcripts
welcome to the house of hypertrophy can
you build more muscle by implementing
lengthened supersets with some of your
exercises a new study is the first ever
to explore this firstly what even is a
lengthened superset during exercises
your muscles move from longer to
relatively shorter muscle lengths and
some exercises are most challenging at
relatively shorter muscle lengths calf
Rises tend to be hardest in the plantar
Flex position where you feel a squeeze
of the Cals actually shorter lengths
rows pull downs and pull-ups tend to be
hardest when your arms are more bent and
your hands are closer to your body which
is where the back and biceps are at
relatively shorter lengths dumbbell
lateral and bent over raises are hardest
when the arms are out to the sides where
the shoulder muscles are at relatively
shorter lengths and as a final example
Leos also tend to be challenging when
the knees are relatively more flexed and
the hamstrings are at a shorter position
if you train to failure on these
exercises you tend to fail around that
shorter muscle length position but at
this point you can still squeeze out
some more partial repetitions that have
the muscles at relatively longer lengths
this is what we'll call a lengthened
superset where after you get to or close
to failure with your normal range of
motion on exercises that are hardest at
shorter muscle lengths you then straight
away perform as many partial reps at the
lengthen position as you can now that we
know this let's dive into the new study
23 untrained men were recruited they
trained car phrases on a Smith machine
with a foot on a step subjects moved
from their most dorsy flexed position to
their most planta flexed position to
complete a normal full range of motion
repetition with one leg all subjects
train to momentary failure with their
normal full range of motion momentary
failure is defined as reaching the point
where despite your maximal attempt to do
so you you can't perform the full range
of motion as we know calf raises are
most challenging at the most plantar
Flex position so this leg would have
failed in this position where the calvs
are at a relatively shorter muscle
length with their other leg subjects
also train to momentary failure with a
normal range of motion but once they hit
this point they did not stop they
straight away performed as many partial
repetitions as they could with the aim
of failing in the more dorsy Flex
position where the calves are at a
relative longer muscle length the
researchers plans for all subjects to
get to the exact point where despite
100% maximal effort subjects could not
even raise themselves up from the most
dorsy Flex position however some
subjects were unable to do this so the
researchers had to settle with these
subjects reaching what we may call valal
failure around the more dorsy Flex
position I think this is not a bad thing
as it makes the study more ecologically
valid for anyone that's ever done
lengthen suets on car phrases you'll
know it can get pretty
excruciating here were the training
variables used for both conditions when
subjects were able to perform more than
20 full range of motion repetitions on
the first set in either condition the
barber load was increased before and
after the study medial gastr nmia growth
was measured the lengthen supersets
ended up growing the muscle more than
the normal training in raw units the
growth was 0.62 mm more while in
relative terms the growth was
43.3% greater some of you may be
thinking 0.62 mm more that doesn't sound
like much but bear in mind that both
groups saw under a 2 mm average increase
in thickness of the medial gastrocnemius
multiple studies looking at Cal growth
also tend to find between a 1 to 2 mm
increase in gastrous thickness after 6
to 10 weeks of training and this isn't
too surprising muscle growth can be a
slow process so we're not going to see
astonishing increases in sze in a few
months considering this an extra 0.62 mm
increase in this time frame which again
was 43.3% more growth for the subjects
is probably not meaningless but it may
depend on your point of view
fascinatingly the authors reported that
around half of the subjects in the study
felt this extra growth was worth a
discomfort of lengthen
supersets before describing how this
paper fits into the rest of the
literature and what the potential
takeaways could be in the spirit of
scientific accuracy we need to keep some
things in mind firstly the subjects were
previously untrained it's difficult to
certainly know if this applies to
trained individuals secondly just car
phrases were trained so it's also
difficult to certainly know if this
extends to other exercises thirdly
volume load the product of sets times
reps times load was much greater with
the lengthen super sets which is of
course due to them performing extra
partial reps volume load doesn't always
have a strong relationship to
hypertrophy but it is difficult to tease
apart the contribution of volume or
lengthen supersets to the results lastly
some of you may be tempted to conclude
this study proves that training to
failure and Beyond is better for
building muscle in all scenarios I don't
think this is the best conclusion we've
seen previously at the house of hyper
that stopping one to two reps from
failure can produce similar hypertrophy
to training to failure and there other
techniques that go beyond failure such
as drop sets tend to produce similar
hypertrophy to normal sets considering
this I would merely interpret this study
as telling us with a specific exercise
car phrases which are most challenging
at shorter muscle lengths going Beyond
failure with a specific technique length
and supersets has the potential to cause
greater growth
this is the first ever study to explore
lengthen supersets and its results were
promising in a unique way I say it adds
to the growing evidence we've previously
seen at the house of Hy pery
demonstrating that training muscles at
longer lengths is great for growth when
we consider this overall research I
think it first and foremost suggests
selecting exercises that already place
and Will challenge our muscles at longer
lengths is a good idea last video we saw
that leaning back leg extensions which
lengthen the rectora more than normal
leg extensions grew this muscle better
we've also previously seen that cated
leg Coes which lengthened the hamstrings
more than Lang leg Coes produced greater
hypertrophy triceps overhead extensions
which lengthens the long head more than
triceps pushdowns grew this muscle more
we've also speculated that cable lateral
raises and cable reverse flies due to
them challenging the muscles well at
long longer muscle lengths may be up
there as the best exercises for the side
and rear delts respectively but as we
might not enjoy or even have access to
exercises that adequately challenge all
of our muscles at relatively longer
lengths lengthened supersets May
effectively help us build more muscle
with exercises that are typically most
challenging at shorter muscle lengths
once again just car phrases were used in
the newest study so we need to be
cautious in extending the results to
other exercises but lowering our
scientific Shield we may hypothesize
lengthened supersets may be effective
with rows pull Downs pull-ups leg calls
dumbbell lateral raises dumbbell bent
over raises and any other exercises you
may have that are most challenging in
shorten muscle positions so feel free to
experiment with this strategy in your
own training if you
desire there is another potential option
on the table which is just a purely
performed partial repetitions at long
lengths instead of any full range em
motion reps how effective could purely
length and partial training be this
paper from 2022 recruited untrained
women to train a cough exercise one
group used a full range of motion a
second group used purely a partial at
long muscle lengths and the third group
used purely partials at Short muscle
lengths medial and lateral gastrous
growth was best with the partials at
long lengths in fact medial gastrous
growth was 126. n% greater for the
length and partials compared to the full
range of motion recall in the newest
study medial gas nous growth was 43.3%
greater with length and supersets
considering this just length and
partials maybe more effective than
length and supersets but as the two
studies had differences direct
comparisons between purely length and
partial training and lengthen superset
is needed in future studies when
considering other research specifically
on length and partials two other studies
on leg extensions and a hip extension
machine further finds a partial range of
motion at long muscle lengths built more
muscle than a full range of motion but
we do need other data on other
demographics and exercises fortunately I
know there is at least one study coming
soon comparing full range of motion to
length and partials in trained
individuals we'll update you with a
results when it's published for now feel
free to try out the option you
prefer before wrapping up let us put our
scientific Shields back up and recognize
with the research on Long muscle length
training we are currently not talking
about hundreds of studies with multiple
replications across all training levels
rather we're talking about an emerging
and developing body of literature that
has been conducted on previously
untrained individuals with upcoming
research in trained individuals so don't
consider these things as 100% verified
by science for being Superior all the
time rather consider them as being
promising training tips that you may
wish to experiment with in your own
training if you have any hesitancy you
could explore them on just some of your
sets for example if you're performing
three sets on a row in a session the
first two sets may be with a normal full
range of motion while the final set may
involve a lengthened super set or just
purely lengthened partial
reps integrated partials is yet another
option this involves you alternating
back and forth between between a normal
full range emotional rep and a partial
rep at long muscle lengths finally if
you don't want to experiment with any of
these training strategies that's
absolutely okay you still grow with
exercises that challenge short muscle
lengths also methods that have staining
at longer muscle lengths can be more
fatiguing and depending on your
individual circumstances some people may
struggle to recover from training at
longer muscle lengths yet the subjects
in the current literature evidently were
able to handle and Thrive from training
at longer muscle lengths and we've
discussed previously at the house of
hypertrophy how your body can adapt and
reduce the fatigue you experience so my
current belief is in many cases we
shouldn't worry about the fatigue from
training at longer muscle links anyhow
as you gain training experience you will
hopefully gain a greater understanding
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of the video here's the summary points
feel free to check out the alpha
progression app or our recent deep dive
into building the triceps
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