The Death of Face Pulls (2009-2024)
Summary
TLDRこのビデオスクリプトでは、ジムでトレーニングする際の「ロングレンジパーシャル」の有効性が議論されています。ジェフとジェシーは、フェイスプルとラットプルダウンを比較し、それぞれの筋肉増強効果について分析しています。研究によると、ロングレンジパーシャルは筋肉増強に5〜10%の効果があるとされていますが、ジェフは、トレーニングは単一の要素に焦点を当てず、強さ、柔軟性、爆発性を含めた総合的なアプローチが必要なと語っています。彼らは、フェイスプルが単なる訂正トレーニングではなく、大きなリフトのパフォーマンスを向上させる「ステージセッター」と位置付けています。
Takeaways
- 🧠 科学を適用することは、情報を受け取る側の責任であり、単に情報を消化し直すだけではなく、それを活かす必要がある。
- 💪 YouTubeフィットネス界では、科学的分析が不足していると指摘している。
- 🤔 ビデオでは、ラットプルダウンとフェイスプルという2つのトレーニングエクササイズを比較し、それぞれの筋肉増強効果について議論している。
- 🏋️♂️ ロングレンス部分反復(LLP)とは、フルレンジオブモーションの代わりに、重いウェイトを使って筋肉を引き伸ばした状態で部分的な反復を行うトレーニング方法である。
- 📊 研究によると、LLPは筋肉増強に役立つとされており、一部のプロトコルではLLPのみを使用するよう推奨されている。
- 🔍 しかし、LLPが効果的な筋肉増強につながるかどうかは、トレーニングの他の要素と比較することが重要である。
- 🏋️♀️ フェイスプルは、LLPの基準にはかなわないが、それでも筋肉増強に役立つと述べている。
- 🔄 トレーニングは、LLPだけでなく、進行的オーバーロード、強さ、柔軟性、爆発性を含めた多面的なアプローチが求められる。
- 📚 研究結果を単一のトレーニング方法に限定するのではなく、より広い視点からトレーニングを評価する必要がある。
- 👁 トレーニングの目的は、単なる筋肉の膨張やサイズ増加だけでなく、総合的な運動能力や健康維持にも関わる。
- 🌐 Athlean-Xでは、より高度なトレーニングプログラムやサプリメントを提供しており、より良いトレーニングの方法を学ぶことができる。
Q & A
ビデオスクリプトで言及されている「ロングレンジパーシャル」とは何ですか?
-ロングレンジパーシャルとは、筋肉の最も伸びた状態で行われる部分的な反復運動であり、通常は重いウェイトを使って行われます。これは筋肉の成長に効果的であるとされています。
ビデオスクリプトでジェフが批判しているYouTubeフィットネスの欠点は何ですか?
-ジェフは、YouTubeフィットネスが科学を適用せず、ただ情報を単純に反芻するだけで、効果的なトレーニング方法を提供していないと批判しています。
フェイスプルダウンはなぜジェフにとって重要なトレーニングですか?
-フェイスプルダウンは、ジェフにとって重要なトレーニングの一つであり、それは筋肉を直接的に増やすだけでなく、大きなコンプライアンスエクササイズの弱い部分を埋めることで、全体的なパフォーマンスを高める役割も果たします。
ジェフはなぜフィットネストレーニングにおいて多角的なアプローチを奨励していますか?
-ジェフは、フィットネストレーニングにおいて多角的なアプローチを奨励しており、その理由は、単一のトレーニング方法に頼ると、トレーニングの大きな穴が開くことがあるからです。
フィットネストレーニングにおいて「プログレッシブオーバーロード」とは何を意味しますか?
-「プログレッシブオーバーロード」とは、筋肉を増やすために、徐々にトレーニングの負荷を増やすことを意味します。これは、筋肉成長を促進する重要な要素の一つです。
ビデオスクリプトで言及されている「エクセントリックトレーニング」とは何ですか?
-エクセントリックトレーニングは、筋肉の長めの部分で筋肉を伸ばし、その後短くすることで筋肉を縮め戻すトレーニング方法です。これは筋肉成長を促進する刺激として知られています。
フィットネス界隈で最近注目されている「ロングレンジパーシャル」の利点は何ですか?
-「ロングレンジパーシャル」は、筋肉の最も伸びた状態で行われるため、筋肉に対する張力が増し、より多くの筋肉成長をもたらす可能性があります。
ジェフはなぜフィットネストレーニングにおいて「科学を適用する」ことが重要だと述べていますか?
-ジェフは、フィットネストレーニングにおいて「科学を適用する」ことが重要だと述べています。なぜなら、科学的根拠に基づいたトレーニングは、より効果的で安全な結果を生み出すからです。
ビデオスクリプトでジェフが提唱するフィットネストレーニングのアプローチとは何ですか?
-ジェフは、フィットネストレーニングにおいて、筋肉成長だけでなく、強さ、柔軟性、爆発力を含めた多角的なアプローチを提唱しています。
フィットネストレーニングにおいて「フルレンジオブモーション」の重要性は何ですか?
-「フルレンジオブモーション」は、筋肉を完全に伸ばし縮みさせることで、より大きな筋肉成長を促進し、同時に柔軟性を高める効果があります。
ビデオスクリプトでジェフが述べている「フィットネス界隈における情報の再咀嚼」とは何を指していますか?
-「フィットネス界隈における情報の再咀嚼」とは、ただ情報を単純に受け取り、それをそのまま繰り返すのではなく、それを科学的に分析し、効果的なトレーニング方法に活かすことを指しています。
ビデオスクリプトで言及されている「フィットネス効果」を最大化するためにはどのようなアプローチが推奨されますか?
-フィットネス効果を最大化するためには、筋肉成長だけでなく、強さ、柔軟性、爆発力を含めた多角的なアプローチが推奨されます。
ビデオスクリプトでジェフが強調している「フィットネストレーニングの多角的なアプローチ」の利点は何ですか?
-「フィットネストレーニングの多角的なアプローチ」の利点は、単一のトレーニング方法に頼ると生じるトレーニングの大きな穴を埋め、より総合的なフィットネスレベルを達成できることです。
ビデオスクリプトでジェフが提唱するフィットネストレーニング方法の中心となる概念は何ですか?
-ジェフが提唱するフィットネストレーニング方法の中心となる概念は、筋肉成長だけでなく、強さ、柔軟性、爆発力を含めた多角的なアプローチです。
ビデオスクリプトで言及されている「フィットネス界隈における情報の適用」とは何を意味しますか?
-「フィットネス界隈における情報の適用」とは、受け取った情報を単純に繰り返すのではなく、それを科学的に分析し、効果的なトレーニング方法に活かすことを意味します。
フィットネストレーニングにおいて「科学を適用する」ことの重要性とは何ですか?
-「科学を適用する」ことは、フィットネストレーニングにおいて効果的で安全な結果を生み出すために不可欠であり、単に情報を反芻するのではなく、その情報を科学的な根拠に基づいて分析し、効果的なトレーニング方法に活かすことを意味します。
Outlines
🏋️♂️ フィットネス情報の正しい理解と適用
この段落では、YouTubeのフィットネス界隈における情報の正しい適用の重要性が強調されています。ジeffは、情報を単に頭に入れて吐き出すのではなく、科学的分析を加えるべきだと述べています。さらに、ジEffはビデオの視聴者が、ビデオ内のトレーニングの仕方と筋肉増強の効果を比較するクイズに挑戦するよう促します。彼は、特にFace Pullというトレーニングの重要性を主張しており、そのトレーニングは、ただの訂正トレーニングではなく、大きなトレーニングの準備として機能します。
📊 長い部分反復と筋肉増強の関係
この段落では、ジEffが長い部分反復(long length partials)と筋肉増強の関係について説明しています。彼は、重いウェイトを使った長い部分反復は筋肉の伸長した状態で筋肉に張力をかけ、筋肉増強に効果的であると述べています。しかし、Face Pullはその条件を満たさないため、理想的な長い部分反復トレーニングではないと指摘しています。それでも、Face Pullは大きなトレーニングの準備として役立つとジEffは主張しています。また、ジEffは、研究結果を単純に受け止めず、より広い視点からトレーニングを考えることが重要であると強調しています。
💪 筋肉増強以外のトレーニングの重要性
最後の段落では、ジEffは筋肉増強以外のトレーニングの要素について語ります。彼は、柔軟性、強さ、爆発力を含めた全体のアスレチック性能を向上させるために、フルレンジの動作を通じてトレーニングするべきだと述べています。また、ジEffは、単一のトレーニング要素に焦点を当てすぎず、筋肉増強だけでなく、総合的なトレーニングのアプローチをとるべきだとアドバイスしています。最後に、彼はAthlean-Xのプログラムやサプリメントをチェックするよう促し、より良いトレーニングプログラムを見つけるためのリソースを提供しています。
Mindmap
Keywords
💡長距離部分反復
💡フィットネス
💡筋肉増強
💡偏心率トレーニング
💡フィットネスビデオ
💡筋肉の柔軟性
💡進行的過負荷
💡フィットネスプログラム
💡フィットネス補完食品
💡総合的フィットネス
Highlights
Jeff强调了分享信息者的责任,不仅仅是传递信息,还要应用科学知识。
提出了一个关于健身视频分析的测验,要求观察并评估特定的练习动作。
指出了YouTube健身视频中常见的一种错误练习方式,并给出了改进的示范。
讨论了长行程部分练习(long length partials)的有效性及其在肌肉增长中的作用。
Jeff解释了长行程部分练习需要配合重载和肌肉拉伸以产生有效张力。
提到了偏心训练(eccentric training)作为肌肉增长的三个主要驱动因素之一。
讨论了长行程部分练习相比全范围运动(full range of motion)可能带来的5%到10%的肌肉增长。
Jeff强调了不应仅根据研究结果来选择练习,而应考虑更全面的视角。
提出了Face Pull作为一种传统矫正练习,同时也能有效地促进肌肉增长。
讨论了Face Pull如何通过强化动力链中的弱环节来提高大型复合练习的表现。
Jesse通过长期进行Face Pull练习,显著提高了自己的上背部肌肉发展和硬拉重量。
Jeff质疑了仅通过长行程部分练习来追求肌肉增长的局限性。
讨论了全范围运动在提高灵活性方面的潜在好处,可能无需额外的拉伸练习。
强调了力量、爆发力和整体运动表现在训练中的重要性,不应只关注肌肉增长。
Jeff建议训练者应该综合运用各种练习方法,而不是寻找捷径。
最后,Jeff呼吁观众理解并正确应用科学研究,以全面提升训练效果。
提供了Athlean-X的资源链接,鼓励观众获取更多训练和营养补充信息。
鼓励观众分享视频,订阅频道,并开启通知以获取最新视频。
Transcripts
Jeff: It's the responsibility of those that share the information with you,
not just to have it go in one side of the brain and out the other and just regurgitate.
But to actually apply some science to it, and that is something I think is sorely lacking,
let's just say in YouTube fitness as a whole. Okay, I got a quiz for you here today. It involves
this first clip. Jesse, go ahead and show him. Okay, I want you to compare this exercise and what
you're seeing done here. We know it's a lat pull down, but what specifically is being done here? If
you've watched any kind of YouTube fitness, likely it's jumping out to you, you know exactly what
I'm talking about. But if not, watch the exercise and evaluate. Now, if that wasn't helpful enough,
I will give you a hint. Go ahead and show this one now. Okay. Do you recognize what's happening
now when he's doing it? Okay, again, it's not necessarily the lat pull down, but it's actually
maybe how it's being performed. Okay, great. Now the next part of this test is I want you to
compare that, and the muscle building benefits specifically of what you just saw to this next
exercise. Jesse, go ahead and cue that up. Jesse: You got it.
Jeff: Now watch this exercise and again compare it muscle building benefits to what you just
saw. Now if you don't recognize what this is, then it means that you're not only not
watching enough YouTube fitness, but you're certainly not watching enough Athlean-X and it
kind of breaks my heart, actually. Jesse: Aw, it's gonna to be okay, Jeff.
Jeff: I m just saying, it does. So, this is a face pull, I'll give that part away. And it's
not just my favorite exercise. It's not going to win just because I like it again. We're going
to pair these things objectively head-to-head. Actually, you can see Jesses used the exercise
two to build up quite a nice upper back. Which one do you think builds more muscle? All right. Now,
the reason for this question and why we're pitting them head-to-head is
actually something I never thought I'd have to do, except we get comments and questions,
and we got one. From who? Jesse: JoshuaTheGreat61291.
Jeff: Okay, what did he say? Jesse: He said, Jeff, I've been seeing
so many videos about long length partials and how much more effective they are,
even when compared to full range of motion reps. Which brings me to your beloved Face Pulls. I know
they are safe and everything, but they don't meet the criteria for an effective long length partial
exercise. Therefore, should I find a new exercise that I can apply long length partials to?
Jeff: Okay, so there's a lot to go through here. Okay, first of all, long length partials was the
answer to the first thing that you saw there. A long length partial being the partial repetition,
not full range of motion, that's being done with usually heavy weights, good load at that top
extended portion of the range of motion with the most stretched portion of the muscle during that
exercise. But I'll answer the question there. Does the face pull first and foremost meet the
criteria for a good long length partial exercise? It doesn't really. So, he's not incorrect in that.
When you have the beginning portion of a face pull, some might say, well, you can be in a
long length of that, can't you? Not really, because it requires heavy loads. You need
high tension with stretch to make the long length partial effective. Because I could do, let's say,
a stretch exercise like a Seated Dumbbell Curl with a pair of 3-pound pink dumbbells in my hands
all day long, and I'm not going to get the same effect. You need the weight plus the stretch to
create the tension that makes those productive. Now what does that sound like to you?
Jesse: Uh. Jeff: Anything? Something
not new. Eccentric training? Jesse: Oh yes.
Jeff: Right. In order to build muscle, we know that eccentric overload is one of the three main
drivers of hypertrophy. So, the first thing that grabs my attention is everyone wants to talk about
long length partials right now. But we've been talking about them forever really and that is
they're a subset of eccentric training, a known stimulus for growth. So, when research studies
come out, again, that claim, or even, let's say prove in the study, long length partials create
more muscle gains than full range of motion. Long length partials can produce more muscle gains than
the contracted portion of an exercise. Jesse: Okay.
Jeff: Long length partials can increase muscle mass when compared to not using them 5 to 10%.
Jesse: Hmmm. Jeff: All right. And some
even create protocols and recommend protocols that involve only the use of long length partials. And
they throw out the rest of the repetition. Jesse: So, no full range of motion reps.
Jeff: None because they don't see the benefit there. So, if I looked at that lat pull down
again, a full range of motion repetition would bring that bar all the way down to my chest and
all the way back up. Now, the eccentric portion of that repetition is the entire raising of the bar
back to the top. When I have heavy loads, they're under tension in an elongating muscle, most up
here when it's fully stretched, but in elongating muscle I have that increased eccentric load. The
partials are going to hang out at that top portion where you're most elongated and most stretched,
which will drive the most tension theoretically to the muscle. So, it should come as no surprise
that these are effective and that they actually work for building muscle. I'm not arguing that,
I use them in my own training. Jesse: Mm-hmm.
Jeff: Okay. But I think that we have to stop falling in love with research when it comes
out and considering it to be the end all, be all. Because there's more to, let's say,
a Face Pull that we're comparing it to that does not do a good job of having tension in
that position. By the way, the load using a Face Pull is always going to be very low.
Jesse: Mm-hmm. Jeff: 30 pounds, 60 pounds,
whatever it is on your stack there. And when you have your arms out in front of you here, the
tension through the muscles that you're ultimately going to work is at its lowest. It peaks when
the arms are perpendicular to that cable. It's going to be lowest when they're parallel. So,
it does not meet the criteria for being a great long length partial exercise. But should we do
it? That's the question. Well, I think the bigger question we have to ask right away, though, is
there something else that's happening here? Maybe it's less magical than you think. Because a lot
of the use of long length partials, especially in the case of Sam Sulick, is that they're occurring
at the end of sets after the person has already reached concentric muscle failure. And failure
is a big concept here. Jesse: Right.
Jeff: In other words, are you training with a higher intensity because you're now employing long
length partials? So, you go through all of your full range of motion repetitions and you're only
using partials, not because you decided I'm going to use partials from the beginning of my set,
but you're doing them out of necessity because you cannot move the weight any further because
of the fatigue through any additional range of motion. There's a big difference there.
And that requires that you've already failed concentrically, and you're forced to have to
use these partials in the extended range. When we talk about the gains of 5 to 10%,
I think we need to make sure that we're also looking at that with the right frame of mind.
Is 5 to 10% gains in muscle size, or really in any lab setting, is it a significant amount of
increase? Yes, it is. Again, in a laboratory setting, that is. But when we look at the
application of that in the real world, you may not be as excited about it as it might seem.
Let's say we're going to measure strength, okay, a 10% increase in strength over the course of a
study. Take a 250-pound bench press that goes up to 275 by the time you're done, 10% increase.
Jesse: Yeah, that s big. Jesse: It's pretty big, right,
especially if that was your max. That's pretty big. But now when we measure muscle size or
hypertrophy, we've got a couple ways we can do that. But let's do it by the circumference of
the muscle you trained. You're training your biceps in the study. You're gaining what? How
much in 12 weeks? Let's say it's two inches. Two inches on your arms from 15 inches to 17inches, or
from 15 inches with additional 10% to 17.2 inches. That's it. 2.2 versus 2. And if you gained an inch
on your arms, it's one inch versus 1.1 inch. And if you're if you're giving up the alternative
options and you're seeking out, like our questioner is, only exercises that can allow you
to perform long length partials. Are you missing a much bigger picture here? And that's where I
want to go back to the Face Pull. Because this Face Pull is traditionally a corrective exercise.
But I don't want you to look at it as just a corrective exercise. In other words, diminish
its value versus a sexier, Heavy Lat Pull Down, it can't possibly be a muscle builder. Yes, it can,
because this Face Pull, while a damn good muscle builder in its own right, believe it or not--
Jesse: Yeah. Jeff: --again, you go back and look at
some of your growth and development there. Jesse: Yeah.
Jeff: Right. It has this other effect too; it amplifies your performance on the big lifts by
filling in those weak links in the kinetic chain on the bigger compound exercises. You
wind up getting a higher sum total output on the big compound exercise because you've addressed
the weak link. So, these are not just corrective exercises, they're stage setters for much bigger
performances on your big lifts. Jesse: Yeah.
Jeff: And again, all you got to do is look at Jesse here. How much did you weigh when you did
your 560-pound deadlift? Jesse: 163 at best.
Jeff: And that's a massive deadlift for someone at his size. How does he do it,
is it something magical? No. He is a disciple here of Athlean-X and he's been doing Face Pulls for a
hell of a long time. Jesse: It's true.
Jeff: And he's got definitely very well developed upper back muscles. And he's got that from doing
his Face Pulls. But I think beyond that it led to a much bigger deadlift which led to more muscle
size. So, ask yourself this question; when you look at those studies that compare, let's say,
even the same person doing a leg extension, one leg with partials and the other leg without,
yes, you're comparing the partials versus someone who's not using partials, but are you comparing
the partials to someone who maybe just focused on progressive overload and heavy squatting?
Because the strength focus could have produced greater than 5 to 10% gains in muscle size?
Jesse: It s true. Jeff: Right? There's more
than one way to skin a cat. And I think when we start to fall in love with the research and we get
excited about it, which we should, but we start to say, Hey, everything else goes out the window,
including your Face Pulls Jeff, because I need something that does long length partials you're
diminishing the other benefits that you get. This Face Pull allows you to do much more than
that. There's some downstream benefits that come from this and at the end of the day,
maybe at the end of a year, you're far surpassing whatever 5 to 10% increase you were getting from
long length partials. Again, I'm not saying long length partials don't work. I'm not saying that.
I'm saying you have to make sure you compare it and broaden up your picture here. The other
thing I would say is are there other benefits to using full range of motion. And it's very clear
there are. I actually made a whole video where some have shown they have the same increased
flexibility levels by just performing all of their weight exercises in the gym through a full range
of motion. In other words, negating the need to stretch. Now, I don't fully advocate that
because I think some people develop tightness that need specific stretching. But just as an overall
concept, there have been studies that show that. So, you can't just say, hey, long length partials
and focus so far in on just hypertrophy when the bigger picture, meaning your overall athleticism.
I mean, for me it's impossible to really separate all these things, but your overall athleticism,
your strength. And maybe you aren't really so focused on your strength, but I can tell you
right now you better damn well should be. Because as you get older, it's one of the
biggest predictors of your function throughout the rest of your life and your mortality risk.
The stronger you are, the better you're going to be, and the healthier you're going to maintain
your health throughout life, so your longevity improves. How about explosiveness? Is that of any
value to you? So why are we only looking at one element, why is it always about just hypertrophy?
I mean I love a good pump; I love a good muscle gain, but it's really about more than that. And
trying to evaluate exercises solely based on this one aspect is going to definitely leave
major holes in your training, and some of you are likely not going to be happy with. And when
you realize that in the case of your 5 to 10% increase, your 2-inch increase in the size of
your arms versus the potential 2.2in increase in the size of your arms, it's just a wakeup
call to how myopic it might be to be looking at your training through that one single lens.
So, to answer our friends question here, what exercise should you do instead? You shouldn't. You
should still do the Face Pull. You should still do partial repetitions. You should still do eccentric
overload. You should still focus on strength. You should still maximize your flexibility. You
need to do it all. And I'm sorry if you're looking for a shortcut around that answer.
But all of these things are important, and all play a major part. In terms of the studies guys,
it's the responsibility of those that share the information with you, not just to have it go in
one side of the brain and out the other and just regurgitate, but to actually apply some science
to it. And that is something I think is sorely lacking, let's just say in YouTube fitness as
a whole. Make sure that you understand what you can do with this information so you can
make it better and take it a step further. If you're looking to take your programing and
your training a step further, then guys, head over to Athleanx.com. We have full
programs and supplements available to you. If you found this video helpful,
make sure you share it with someone else you think might too. Also click Subscribe, turn on your
Notifications so you never miss a video when we put one out. All right guys, see you soon.
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