How to Build Muscle 2x Faster (Genius Strategy)

Summary

The video explores new research suggesting that focusing on the stretch during exercises can significantly accelerate muscle growth, possibly doubling it in some cases. The host explains how using techniques like half-reps in the stretch position and choosing exercises that maximize muscle stretch can enhance hypertrophy. The video also discusses common mistakes like avoiding the full range of motion and provides tips to correct them. Finally, the host mentions a study he's involved in to further investigate the impact of stretch-focused training on muscle development.

Takeaways

• 💪 New research suggests that using bad form, specifically focusing on the stretch in exercises, can lead to almost twice as fast muscle growth.
• 🧠 Dr. Milo, a leading expert in this area, explains that training in the stretch position can significantly impact muscle development.
• 📊 There are about 10 to 12 studies showing double the muscle growth by focusing on the stretch rather than neglecting it.
• 🤸‍♂️ Common mistakes include not going deep enough into the stretch during exercises like squats and bench press, which can limit muscle growth.
• 🔄 To improve, control the load more in the lengthened position, and be explosive out of the stretch to enhance muscle engagement.
• 🏋️‍♂️ Lowering the weight to achieve a deeper stretch can be beneficial, but also consider incorporating specific techniques.
• 🤔 Choosing exercises that maximize muscle stretch, such as deficit push-ups for the chest, can lead to greater muscle gains.
• 📉 The position of the stretch in an exercise matters; some exercises are more challenging in the middle (contracted position), while others are more difficult at the bottom (stretched position).
• 📈 Studies show that exercises that are challenging in the stretched position, like preacher curls, can lead to more growth than those challenging in the contracted position.
• 🔧 Incorporating half reps in the stretch position can potentially double muscle growth for certain exercises, particularly those hardest in the contracted position.
• 🔬 The speaker is funding a study at the University of British Columbia to further understand the impact of challenging muscles in the stretch position on growth.

Q & A

What is the primary focus of the new research mentioned in the video?

The primary focus of the new research is on how using bad form or focusing on the stretch during exercises can help build muscle almost twice as fast.

Who is Dr. Milo Wolf and what is his role in the research?

Dr. Milo Wolf is the world's leading expert on the new area of research that emphasizes training muscles in the stretch position to speed up muscle growth.

Why do people often neglect the stretch position in their workouts?

People often neglect the stretch position in their workouts because it is the most painful part of the exercise, and the body naturally wants to avoid this discomfort.

What is the common mistake people make with tempo during exercises like the bench press?

A common mistake people make with tempo during exercises like the bench press is taking a few seconds to reset at the top of each rep and being super quick in the stretch position, rather than controlling the load and pausing in the lengthened position.

What are the benefits of using a deficit push-up over a barbell bench press?

The benefit of using a deficit push-up over a barbell bench press is that it allows for a deeper stretch of the chest muscles, as there is no restriction from the ground touching the torso, potentially leading to more muscle growth.

How does the preacher curl compare to the incline curl in terms of muscle growth?

The preacher curl tends to lead to more muscle growth than the incline curl because it challenges the biceps more in the stretch position, as demonstrated in a 2023 study.

Which exercises are mentioned as being effective for challenging muscles in the stretch position?

Exercises mentioned as being effective for challenging muscles in the stretch position include dumbbell flies for chest, overhead extensions for triceps, reverse cable flies for rear delts, and behind-the-body lateral raises for shoulders.

What is the current limitation of the research on muscle growth in the stretch position?

The current limitation of the research is that it is still limited, and it is not yet known if all muscles benefit from this technique or if the extra growth only happens in specific areas of a muscle.

What unique study will be conducted at the University of British Columbia?

A unique study at the University of British Columbia will be conducted to determine how much challenging muscles in the stretch position leads to growth. This study will use custom machines to make exercises either more difficult in the stretch or contracted position, focusing on the shoulders, glutes, and chest.

What is the counterintuitive lesson about using bad form for muscle growth?

The counterintuitive lesson is that using bad form, specifically doing half reps in the stretch position, can actually be beneficial for muscle growth. Research has shown that half reps in the stretch position can lead to more muscle growth compared to full range of motion.