Everyone Thinks I'm Wrong About Training
Summary
TLDRIn 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.
Outlines
💪 The Stretch Debate: Why It's a Big Deal in Lifting
The narrator discusses the controversy surrounding the importance of the stretched part of the lift in strength training. While many have claimed that the stretched phase is crucial for muscle growth, not everyone agrees. The narrator highlights how some science-based fitness creators are overly fixated on the stretch, emphasizing that this approach might not be the miracle solution for hypertrophy. Much of the supporting evidence for this emphasis comes from studies on beginner lifters, raising concerns about whether these findings are applicable to experienced lifters.
🔬 A New Study on Experienced Lifters and Range of Motion
To address skepticism about the stretch's effectiveness, the narrator embarks on a research study with a leading exercise science team. The study focuses on highly experienced trainees and compares full range of motion (ROM) versus lengthened partials (stretched phase only). The narrator explains the study design, where each participant trains one side of their body using full ROM and the other with lengthened partials. This approach eliminates the variability in genetics that can skew results in typical group studies. Participants push to muscular failure under close supervision, ensuring the integrity of the experiment.
🏋️ Inside the Lab: Training with Lengthened Partials
The narrator provides a tour of the training lab, explaining how participants perform the exercises. They emphasize proper technique even with partial reps, cautioning against the misconception that partials are 'cheat reps.' The same control over the negative and explosive positive motion applies. Dr. Wolf, an expert on range of motion, has been using lengthened partials exclusively for a year, with great results. Other experts in the field, such as Dr. Helms and Dr. Israetel, have also shown growing support for training in the stretched position, indicating a shift in the scientific community.
📊 The Results: Full Range of Motion vs. Lengthened Partials
After 8 weeks of intense training, the results of the study are revealed. Surprisingly, there was no statistically significant difference between full ROM and lengthened partials in terms of muscle growth. While the data initially seemed to favor full ROM slightly, random variation and other factors nullified any noticeable differences. The narrator reflects on the surprising outcome, noting that both methods can produce equivalent gains, which challenges previous assumptions about the superiority of full ROM for experienced lifters.
🤔 Implications of the Study and Lengthened Partials in Training
The study results lead the narrator to re-evaluate the role of lengthened partials. Despite the lack of a clear advantage over full ROM, they now incorporate lengthened partials into their own training, particularly for exercises where full ROM feels cumbersome. The data suggests that the stretch is important but not as game-changing as previously thought, especially for experienced lifters. Experts like Dr. Pack remain slightly more favorable toward lengthened partials but acknowledge that full ROM remains a valid and effective training approach, depending on personal preference and exercise choice.
Mindmap
Keywords
💡Stretch
💡Contracted Part
💡Hypertrophy
💡Full Range of Motion (ROM)
💡Partial Range of Motion
💡Sarir Addition
💡Muscular Failure
💡Unilateral Design
💡Ultrasound
💡Science-Based Lifting
💡Genetics
Highlights
The speaker emphasizes the importance of the stretched part of a lift over the contracted part, a stance he's held for at least a year or two.
Many science-based lifting creators are now obsessed with the stretch, but the speaker warns that it might not be the 'Silver Bullet' for advanced gains.
Most studies referenced that show a benefit of the stretch have been conducted on beginners, casting doubt on their relevance to advanced lifters.
The speaker initiated the first-ever study on range of motion in highly experienced trainees to test if the stretch is truly beneficial for them.
Five studies comparing shortened partials to lengthened partials found that lengthened partials caused significantly more muscle growth in every case.
Five other studies comparing lengthened partials to a full range of motion found that lengthened partials caused more muscle growth in four out of five cases.
Skeptics argue that lengthened partials may only work for beginners due to 'sarcomere addition,' but this theory only applies to the early stages of training.
The speaker's study recruited participants with an average of 4.9 years of lifting experience to test the effectiveness of lengthened partials on advanced trainees.
In the study, each subject trained one side of their body with a full range of motion and the other side with lengthened partials for 8 weeks.
The study used a within-subject unilateral design to control for genetic variation, making each participant their own control.
After 8 weeks of intense, carefully monitored training, the results showed no statistically significant difference between full range of motion and lengthened partials.
The speaker notes that lengthened partials can provide the same gains as full range of motion, which challenges the long-standing belief that full ROM is superior.
The study convinced the speaker to include more lengthened partials in his own training, appreciating the potential for equivalent gains with less effort.
Despite the null results, the speaker believes the stretch is still the most important part of the range of motion for most muscles, though it doesn't 'supercharge' gains for advanced lifters.
The speaker concludes that both full range of motion and lengthened partials are effective for advanced trainees, with the choice depending on personal preference and exercise selection.
Transcripts
the internet thinks I'm wrong really
wrong and apparently it's a big deal
I've been on the record for at least the
last year or two saying that the
stretched part of the lift is more
important than the contracted part of a
lift if you watch me at all you've heard
me say this how does an exercise make it
into the top so I have three criteria
the first is high tension and high
stretch if I pull from here I'm getting
so much more of a lat stretch you're
going to get this big stretch here which
you'll be able to see I'm all on the
stretch wave these days but the thing is
not everyone agrees with science-based
lifting has lost the plot because
recently every science-based giant
creator has been obsessed with the
stretch you know this new wave of
training that everyone's in is the
stretch if you think that stretch me
hypertrophy is going to be the Silver
Bullet that gets you from making no
gains to being the next Ronnie Coleman
not the case and that's because most of
the studies that I've been referencing
that show a benefit of the stretch have
been on untrained lifters or beginners
that's not a huge deal but it was
starting to eat at me whenever I see a
video like that of Jeff Nipper i' listen
but I'd rather hear it Go Hard science
this science that science science
science partials bullsh they don't have
the significant stret people are going
to walk back all this stretch stuff in
years I was starting to worry that maybe
I was overhyping the stretch sure the
same mechanisms that drive muscle growth
in beginners should also apply to
experienced lifters but without a good
study on well-trained subjects it's hard
to say for sure so I only had one option
I needed to link up with the best
exercise science team in the world and
do the research we desperately need so I
flew to New York and kicked off the only
study that's ever been done on range of
motion in highly experienced trainees
first as I'm sure you all know full
range of motion is when you go all the
way up and all the way down partial
range of motion is when you don't use a
full range of motion and a lengthened
partial is when you use a partial range
of motion while the muscle is more
lengthened or stretched again whenever I
say shorten paral you should be thinking
big squeeze whenever I say lengthen
partials you should be thinking Big
Stretch now to get everyone up to speed
before starting our study in New York
there were five studies comparing
shortened partials to lengthen partials
lengthen partials caused significantly
more muscle growth every single time and
there were also five studies comparing
length and partials to a full range of
motion length and partials cause
significantly more muscle growth four
out of five times together this is
strong evidence that focusing on the
stret should cause the best gaze so why
are some people so skeptical well one
Theory the Skeptics have been saying is
that the only reason length and partials
seem to work so well is that they're
causing something called sarir addition
that's when your muscles grow bigger in
length rather than growing bigger in
thickness but the thing is ccir edition
only seems to happen in beginners after
a few months of training ccir Edition is
no longer possible therefore their
argument goes length and partials really
only work for new lifters so to to put
this argument to the test we recruited
participants with an average lifting
experience of 4.9 years like one of our
subjects literally looks exactly like a
young Mike Israel it's kind of insane
these guys and gals are not beginners
and this will show us if link and
partials really are best left for
newbies and their sarir Edition or if
they work on more advanced subjects too
here's how it'll work for the next 8
weeks each subject is going to train one
side of their body with a full range of
motion and the other side with length
and partials so when they do curls they
do one arm like this with a full ROM and
they'll do their other arm like this
staying the bottom half in the stretch
when they do pull Downs they'll hit one
side with a full ROM and then they'll
hit the other side with all lengthen
partials each subject is going to train
one half of their body with one of two
methods so one half of their body is
going to be full range of motion the
other half is going to be long length
partials only this is a really strong
study design the problem with the more
common study design of splitting
subjects into two groups groups is that
you run the risk of one of the subjects
and one of the groups having such
amazing genetics that it skews the
results one group might seem to be
better because of the way they were
training but really it was just because
they had a freak of nature driving the
average up we won't have that problem in
our study because by using the within
subject unilateral design each subject
serves as their own control and this is
the full training program they'll be
running they'll be doing four sets for
each exercise with a mixture of a
moderate rep range and a slightly higher
rep range and in case you're worried
about them not pushing their sets hard
enough each each subject was told to
take every set to muscular failure plus
we had a team of researchers watching
them every set we are pushing
participants hard everyone I've spoken
to in the study said they were training
harder in the study than outside the
study one more let's go go more again
again finish it finish it stay upright
just your arm just your arm finish it
let's go control pause again pull no
break go
pull that's it for the people who will
say that science based lifters don't
train hard I guarantee you in this study
they do and then after 8 weeks we're
going to use ultrasound to measure which
side builds more muscle the side doing
length and partials or the side doing
full range of motion all right let me
show you around the lab who this is the
lab where the subjects are going to be
training we've got Smith machine power
rack a few benches bunch of dumbbells
got the leg press over here seated calf
machine seated leg curl got lap pull
down got a free motion cable over here
and then just some strength testing
equipment and that sort of stuff over
there at the start of the study we
showed all the subjects how to do
lengthen partials we told them that it's
really important that you still control
the negative a lot of people think of
partial reps as cheat reps so they just
let their form go loose and do these
Herky jerky bouncy fast reps but all the
same technique instructions for full
range of motion reps still apply to
partial reps so you still control the
negative you still do a slight pause in
the full stretch and you still use an
explosive positive a lot of people when
I say partial reps they just start
it and it's like no it's the same exact
technique you'd use on full range of
motion just cut the range of motion in
half Dr Wolf here is one of the world's
leading experts on the topic of range of
motion and based on the accumulating
evidence he's actually been doing
lengthen partials exclusively for the
last year that's crazy he hasn't done a
single full range of motion rep in over
a year and I've got to be honest his
physique is looking great especially as
quads holy crap but he's not the only
one excited about the prospect of La
muscle Lings Dr Eric hel someone known
for being a skeptic and a late adopter
has expressed optimism recently as well
why is range of motion better well it's
probably because it includes these
longer muscle legs we're losing some
stretch on the lat so how do we account
for that I simply angle it instead I'm
reaching around my rib cage I'm actually
getting stretch on the laat and Dr Mike
isrel someone who's literally made full
range of motion in entire division of
his online brand has also embraced the
idea that the stretch most likely
matters the most on the net aggregate of
muscle hypertrophy should just still be
biasing the majority of your training
into lengthened position yes so with
these leaders from the scientific
Community behind us we started our study
and for the next 8 weeks all 30 subjects
just followed the plan every person did
a full range of motion on one side and
lengthen partials on the other side and
after a really intense carefully
monitored 8 weeks of training the
results were
in so it's been 3 months since I was in
New York the results are in and we
finally have an answer to the question
of whether or not lengthen partials work
well for experienced trainees I however
do not know the answer of that question
yet because I told everyone else in the
research group to not let me know the
results until everything is done and all
the statistics have been crunched I
don't know why I'm a little bit nervous
this experiment was a lot of work I'm
going to hop on a call with Dr pack and
Dr Wolf and they're going to share with
me everything that we found hey hey hey
what's up boys have you guys seen me
since I cut my hair no I was to say okay
I got I got the buzz cut going who's the
Polish hooligan so I asked Dr pack and
Dr Wolf to present the findings to me on
a graph so here on the Whiteboard you
can see that on the y- AIS is muscle
growth and on the x-axis are the two
conditions so the full R side and the
length and partial side let's do it the
hype you're legit hyped I actually am
hey I care about this stuff who range of
motion let's see it
6.6% brain lifters 8 weeks show me the
[Music]
money okay so I mean I is it 5.9 is it
safe to assume that is basically the
same no difference just to be clear
statistically this is no difference if
you just look at the graph you might
think maybe full range of motion did a
bit bit better but it didn't I mean this
is what the graph looked like for the
biceps here it definitely looks like
length and partials came in on top but
no there was no statistically
significant difference here either
that's because you need to account for
random variation genetics measurement
error Etc and so if the difference isn't
big enough you just can't score it as an
actual difference all right so of all
the possible outcomes I didn't know what
to make of this at first but having sat
with the data for a while now I think
you can look at it two ways you could
say that length imp partials didn't work
any better than full range of motion so
if you love doing a full range of motion
go for it or you could say that you can
get the same gains as full range of
motion by doing half reps as long as
they're in the stretched half if you
were to come to me two years ago and say
you had one group that did half Reps for
their whole training program and you had
another group that did full range of
motion who do you think saw a better
growth I would be like well obviously
full range of motion but now what we've
essentially found is that group's doing
half rep
on every exercise for their entirety of
their program were able to get
equivalent gains to the group doing full
range of motion oddly enough the study
did convince me that lengthen partials
are worth doing and I've actually been
including them more in my own training
since our study that's because if I can
get the same results with half the range
that's pretty sweet on some exercises
doing a full range of motion feels a lot
harder or it's more annoying so why go
through that extra pain of doing the
full squeeze if it's most likely not
giving you any extra gauges think about
it according to our study even when the
subjects completely cut out the squeeze
on every single exercise they still made
the same gains so the squeeze just can't
matter that much for muscle growth if it
did we'd have seen significantly more
growth with full ROM but we did that
said I do think this study will temper
some of the expectations around the
stretch while I do still think that the
stretch is the most important part of
the range of motion at least for most
muscles focusing on it exclusively
doesn't seem to supercharge your gains
at least not in experienced subjects do
you feel like that with this study you
would walk back your enthusiasm for
lengthen training or do you feel even
more enthusiastic about length and
training I would say a single study
should only shift Your Enthusiasm by so
much and in this case with the results
being null meaning no difference in
hypertrophy between four range of motion
like imp partials it shifts my prior
stance by a slight amount towards the
effect being smaller than before I do
still think if I had to bet what causes
more growth for a beginner for an
advanced lifter what have you I would
still bet on L partials not by a huge
margin but I would still bet on it I
think it also depends on the specific
exercises because you know depending on
the exercises you're doing I think maybe
you would see a benefit with length and
training so yes if you're skipping the
stretch I do think you're missing out on
some Gams but there's a lot of Wiggle
run if you're an experienced trainee and
you prefer training with a full range of
motion that is clearly an effective
approach if you prefer to do half reps
that'll work at least just as well as
long as you do them in the stretch T if
if you consider all the other studies on
new lifters you could easily still make
the case that length and partials may be
more optimal than a full range of motion
for some muscles especially muscles like
the calvs and hamstrings where those
other studies testing those muscles
found bigger results I also want to give
a quick shout out to my nutrition app
macro Factor we gave free access to all
the subjects in the study so they could
log their nutrition while in the study
the app uses science-based algorithms to
update your nutrition each week based on
changes to your unique metabolism over
time we've got over 100 0,000 users and
we've had some absolutely incredible
Transformations from people using the
app and if you'd like to try it out for
yourself for free you can get a free
twoe trial if you download the app in
the app store and use code Jeff and I'll
put a QR code up here on screen to that
and also link it in the description box
down below thanks guys I'll see you all
here in the next
one length and partials
all right that's enough of that
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