How To Build Muscle Almost 2x Faster (NEW RESEARCH)

Summary

This script delves into 'stretch focus training,' a method that may double muscle growth rates. It discusses how muscles respond to stretch under load, triggering 'stretch mediated hypertrophy.' Four studies are highlighted, showing significant growth in biceps, quads, triceps, and hamstrings when exercises emphasize the stretched position. Practical tips are provided for applying these findings, including not cutting short the bottom of exercises and selecting exercises that maximize muscle stretch, especially for bi-articulate muscles. An advanced technique, 'length and partials,' is introduced for targeted muscle stress. The speaker also invites viewers to join his updated fitness programs at billingscience.com.

Takeaways

• 💪 Stretch Focus Training is a method that may help build muscle faster by emphasizing the stretch phase of exercises.
• 🔍 Research shows that performing only the bottom part of exercises, where muscles are stretched, can lead to significant muscle growth.
• 🏋️‍♂️ A study on preacher curls found that focusing on the bottom half of the movement led to 2.6 times more biceps growth compared to the top half.
• 🦵 Another study on leg extensions demonstrated greater quad growth when focusing on the bottom half of the movement.
• 🤔 Exercises that place muscles in an even more stretched position than traditional exercises may lead to more growth.
• 📊 A triceps study revealed that overhead cable extensions, which place the triceps in a greater stretch, resulted in more growth than cable pushdowns.
• 🏃‍♂️ The hamstrings study showed that seated leg curls, which stretch the hamstrings more than lying leg curls, led to greater muscle growth.
• 📝 For practical application, ensure full range of motion and control the weight during the stretch phase of exercises for optimal growth.
• 🏋️‍♀️ Bi-articulate muscles, such as hamstrings and triceps, may benefit from exercises that place them in an extra stretch position.
• 🔄 An advanced tactic called 'length and partials' involves performing half reps at the bottom position of an exercise to further stress the muscle.

Q & A

What is stretch focus training?

Stretch focus training is a method that emphasizes the importance of the stretched position of muscles during exercise, which is believed to trigger a process that leads to muscle growth known as stretch-mediated hypertrophy.

How does the body respond when muscles are stretched under load?

When muscles are stretched under load, the contractile units sense the stretch and initiate a complex process that signals the body to build more muscle.

What were the findings from the study on preacher curls?

In the study on preacher curls, subjects who performed only the bottom half of the curl experienced 2.6 times more biceps growth compared to those who performed only the top half.

What was the result of the leg extension study?

In the leg extension study, the group that performed only the bottom half of the leg extension showed greater growth in the Quad muscles at almost every measurement point after 12 weeks.

How did the overhead cable extension compare to cable pushdowns in the triceps study?

The overhead cable extension, which places the long head of the triceps into a greater stretch, resulted in about 1.5 times more growth in all three heads of the triceps after 12 weeks compared to cable pushdowns.

What was the outcome of the seated leg curl versus lying leg curl study on hamstrings?

The seated leg curl, which stretches the hamstrings into a longer length, provided significantly more growth in the three hamstring muscles compared to the lying leg curl after 12 weeks.

Why is it important not to cut short the bottom position of an exercise?

The bottom position of an exercise is crucial for muscle growth as it is when the muscle is stretched the most, which is a key factor in stretch-mediated hypertrophy.

What are bi-articulate muscles and why are they important in stretch focus training?

Bi-articulate muscles cross over two joints and can be positioned to stretch more than normal muscles. They are important in stretch focus training because exercises that put them into a position of extra stretch can lead to more growth.

What exercises are recommended for bi-articulate muscles to maximize stretch?

For bi-articulate muscles, exercises like seated leg curls for hamstrings, overhead extensions for triceps, incline curls or behind the body cable curls for biceps, and Romania deadlifts, squats, or split squats for glutes are recommended to maximize stretch.

What is the advanced tactic called 'length and partials' and when should it be used?

'Length and partials' is an advanced tactic where after reaching failure in full range of motion reps, half reps are performed at the bottom position of an exercise to stress the muscle in the stretch position. It should be used sparingly, on safe exercises, and during the last set to avoid overfatigue.

How can the information from this script be applied to one's own training program?

One can apply the information by focusing on the bottom position of exercises, selecting exercises that provide extra stretch for bi-articulate muscles, and occasionally using 'length and partials' for targeted muscle groups to potentially speed up muscle gains.