The World's Smartest Muscle Building Technique

Summary

This video explores the effectiveness of 'long length partials' in muscle growth, a technique backed by scientific research. It outperforms traditional methods like drop sets and super sets, and may even surpass full range of motion exercises. The host explains how to perform long length partials, their benefits, and common mistakes to avoid. The video also discusses the integration of this technique into training programs for optimal hypertrophy, suggesting a balanced approach with full range of motion exercises.

Takeaways

• 📚 Long length partials are a training technique with substantial scientific support for muscle growth, surpassing other techniques like drop sets, super sets, and cheat reps.
• 💪 The term 'long length partials' refers to exercises where the muscle is worked in the stretched part of its range of motion, as opposed to the contracted part, which is used in short length partials.
• 🔍 Research indicates that long length partials may be more effective for muscle growth than both short length partials and even standard full range of motion exercises.
• 🏋️‍♂️ An example of long length partials includes performing bicep curls in the bottom half of the range of motion where the biceps are more stretched.
• 🧠 The concept of stretch-mediated hypertrophy has been supported by studies, including those on animals and humans, showing increased muscle growth with stretching under load.
• 🚀 The speaker has been using long length partials exclusively for hypertrophy work and has noticed positive results.
• 🔄 Two ways to use long length partials are: as an intensity technique to extend sets beyond failure, and as a regular part of every rep in a set for certain exercises.
• 🤔 While long length partials are gaining evidence, the speaker suggests a balanced approach combining full range of motion and partials for optimal training.
• 👎 Common mistakes include losing form control when performing partials and not limiting the range of motion enough to truly focus on the stretched part of the muscle.
• 👍 The speaker emphasizes the importance of maintaining good control and technique even when performing partial reps to maximize muscle engagement and growth.
• 📈 The video suggests that while long length partials show promise, they should be integrated into a training program thoughtfully, rather than replacing all other training methods.

Q & A

What is the most scientifically supported intensity technique mentioned in the script for muscle growth?

The most scientifically supported intensity technique mentioned is long length partials, which have been shown in studies to potentially be better than other techniques like drop sets, super sets, or cheat reps for muscle growth.

What are long length partials and how do they differ from short length partials?

Long length partials are a training technique where you perform an exercise in the bottom half of its range of motion, where the muscle is more stretched. Short length partials, on the other hand, involve performing the exercise in the top half of the range of motion where the muscle is more contracted.

How does the range of motion in long length partials compare to a standard full range of motion?

In long length partials, you only move through half the range of motion, focusing on the part of the movement where the muscle is most stretched, as opposed to a full range of motion which involves moving from a fully contracted to a fully stretched position.

What evidence is there to suggest that long length partials may be better for muscle growth than full range of motion?

There are several studies that have compared long length partials to full range of motion, with the majority of them finding that long length partials are better for muscle growth. There is no study that favors full range of motion over long length partials in terms of muscle growth.

How does the script suggest using long length partials in a workout routine?

The script suggests using long length partials in two ways: as an intensity technique to extend the last set beyond the typical failure point, and as a method for every rep of a set, spending more time in the most anabolic part of the range of motion.

What is the potential benefit of using long length partials in exercises like pull-downs and rows?

The benefit of using long length partials in exercises like pull-downs and rows is that you can continue to perform partial reps even after reaching the point where you can no longer complete a full range of motion, allowing you to further exhaust the muscle and potentially stimulate more growth.

What is the recommended approach to using long length partials for hamstring exercises according to the script?

For hamstring exercises, the script recommends continuing with long length partials after reaching the point of failure in the full range of motion, performing additional reps until you can no longer get the weight at least halfway up.

What are the common mistakes people make when performing long length partials, as mentioned in the script?

Common mistakes include losing control and form during partial reps, treating them like cheat reps, and not limiting the range of motion enough, often still performing a large portion of the full range of motion instead of true half reps.

How does the script address the concern that long length partials might be overhyped in the fitness community?

The script acknowledges that while long length partials are gaining momentum in research, they should not be seen as a groundbreaking technique that completely replaces full range of motion. It suggests a balanced approach, using a combination of full range of motion and long length partials.

What is the script's stance on the use of long length partials in comparison to other exercises that emphasize a more shortened muscle position?

The script suggests that while long length partials are effective, there is not enough evidence to completely discard exercises that emphasize a more shortened muscle position. It emphasizes the importance of variety and not over-extolling the benefits of long length partials.

How does the script suggest integrating long length partials into a comprehensive training and nutrition program?

The script mentions a new pure bodybuilding program that incorporates long length partials along with other techniques and exercises. It also comes with a free nutrition guide to support goals of fat loss, muscle gain, or both.