Thank you! 🤝💪 Stay tuned for more 🙌

Thank you bro I appreciate you 🤝💪💪

Thanks for your support bro! Hopefully the KZbin algorithms will deem me worthy 😂

🫡🫡

😤😈💪

Thanks, stranger!

While it may be true that the weight sits on top of the hip joint for the duration of the movement, we have to think about what is actually forcing you into hip flexion. For this, we need Newton’s third law (for every action there is an equal and opposite reaction). The bench that supports your back during the hip thrust exerts a force opposite to that of gravity. It is the force that your glutes are working against. At the top of the hip thrust, the weight is farthest away horizontally from the point where your upper back makes contact with the bench, thus increasing the amount of torque being generated in that position (even though the difference in horizontal distance at the start vs the end of the movement is very small). Additionally, your torso is perpendicular to the force exhibited by the bench at the top of the hip thrust, which also increases the amount of torque being generated in the top position compared to the bottom. I hope this helps!

@@chris.subers Oh that's right, I should have isolated the torso only, I made it more complicated by adding the knee join and got lost... So with rough measurements, at a movement range of about 30deg the force necessary to generate the torque to keep the bottom position stable is roughly 87% of the force necessary to keep the top part of the movement stable (the difference between the two moment arms, cos(30))...

@@sebleblan You can also verify this simply by doing a hip thrust. As much as I love exploring the “why” behind things, sometimes it’s easier to just try it in real life and feel out the tension curve for yourself 😅 Either way, thanks for your support! I hope you are enjoying the videos 😁

@@chris.subers yeah but oftentimes "feeling" can be deceptive.. I like to backup my beliefs with an extra layers of math modeling when possible :) thank you for answering! good luck with your channel!

@@sebleblan I totally get it! Best of luck to you as well, may your future be full of gains! 🤝💪💪

Hi Ben, I think there may be some misunderstanding here. Yes, I do recommend using movements which bias the lengthened position over the shortened position. There have been multiple studies that demonstrate greater muscle hypertrophy when using lengthened partial reps vs shortened partial reps, and when using lengthened partial reps vs full ROM (one study found no difference). This leads me to believe that there is something uniquely hypertrophic about applying force to a muscle when it is stretched. Here are my references for that: pubmed.ncbi.nlm.nih.gov/37015016/ pubmed.ncbi.nlm.nih.gov/34616309/ pubmed.ncbi.nlm.nih.gov/23625461/ pubmed.ncbi.nlm.nih.gov/36828324/ pubmed.ncbi.nlm.nih.gov/33977835/ pubmed.ncbi.nlm.nih.gov/33465838/ pubmed.ncbi.nlm.nih.gov/33977835/ pubmed.ncbi.nlm.nih.gov/31034463/ www.ecss.mobi/DATA/EDSS/C28/28-3269.pdf The last study listed here directly measured gluteus maximus growth using MRI, and found that hypertrophy was greater when using lengthened partial reps rather than full ROM. I still recommend using full range of motion, but I include the recommendation of emphasizing a deep stretch. While stretch mediated hypertrophy has not been confirmed in every muscle of the body, we have enough evidence to say it’s likely the case for every muscle. As for your claim that hip thrusts are superior to squats in “studies,” I would like to see your reference for that. The only study I could find on pub med that compared squats and hip thrusts favored squats for glute hypertrophy: pubmed.ncbi.nlm.nih.gov/31975359/ There was an average increase of 9.4% in glute max muscle thickness with the back squat vs a 3.7% increase with hip thrusts. Regardless of the hip thrust’s inferiority, I still recommended it because I don’t think we should be overly dogmatic about what we find in the literature or about emphasizing the stretched position. Emphasizing mid and shortened ranges still stimulates growth, and can be a great way to create a well rounded program. As for your claim about the glutes producing more force when they are fully shortened - I am not aware of any study supporting this, but I would be open to changing my mind if you could provide a citation. The length-tension relationship states that muscles typically produce the most intramuscular force around 100-120% of their resting length. I think you may be referring to the fact that the glutes have a leverage advantage in the shortened position. This does allow them to move more external load when they are shortened, but that does NOT equate to intramuscular force. I will be doing a video on torque/biomechanics relatively soon to help you understand what that means. Lastly, I did not say that you should select rep ranges based on the muscle. I said you should select rep ranges based on the cardiorespiratory demand of the exercise, and your relative ability, or lack thereof, to execute the movement properly. Please rewatch that part of the video, as I don’t feel like explaining it again. I personally don’t do anything higher than 20 reps in my own training. But I wanted people to know that you can do higher rep sets and still get equivalent hypertrophy, so long as you are training close to failure. Here is a study to confirm that: pubmed.ncbi.nlm.nih.gov/25853914/ While I do agree with you that the last 5 reps of a set close to failure are the most growth promoting, that doesn’t mean that the first 20 to 25 reps of a 30 rep set don’t stimulate any growth at all. For most movements, I think somewhere in the 5-15 reps range is most practical, but I digress. This stuff is all highly contextual, which is why I kept my general recommendations so vague. At the end of the day, determining these variables in your program boils down to a number of different factors like preference, practicality, access to equipment, injury history, individual response, training experience, goals, and the list goes on. I hope you read some of the references I provided, and I hope this helps give you a better understanding of training. Either way, thanks for the support 🫡

They are good forms of high intensity cardio, but not so good for growing big glutes. The main reason is because they do not allow you to train in close proximity to muscular failure. They also do not load the eccentric portion of the movement (when the muscle is lengthening), so that’s also an issue. However, they can be a good part of a well rounded fitness program - so there’s nothing wrong with doing them if that’s the form of exercise that you enjoy!

I will be doing a video about that soon!

Thanks for the support bro!

Thank you! I’m glad you found it helpful. Stay tuned for more!

Yes and no… they will both target the glute max if that’s what you’re wondering. However, the RDL/stiff legged deadlift will involve far more hamstring recruitment, so it really just depends on what the goal is. For glute hypertrophy I would much prefer a conventional deadlift over an RDL/stiff leg. If you can find a place to do step ups that allows you to get into deep hip flexion and load heavily in a stable environment (like a smith machine), then I would argue that they are better than the RDL as a “glute specific” movement. With that being said, I think the conventional deadlift is probably better than both of those in terms of ease of setup and loading capacity. However, there are a lot of contextual factors that can change what movement is “best.” Hope this is helpful! Thanks for the support!

@@chris.subers Thanks! I'll subscribe.

If you work out at home and don’t have any equipment, then I would suggest starting with step ups. The higher the step, the bigger the stretch on your glutes, which will result in more growth. When doing the step up, tap the heel of the non working leg on the ground at the bottom of each rep so you don’t use any assistance or momentum. Depending on what the rest of your program looks like, you could start with 10-15 sets per week of this. I would suggest doing each set somewhere in the 5-30 rep range, as long as you are getting close to muscular failure. With that being said, it would probably be worth investing in some dumbbells, or a barbell/plates so that you can load movements more heavily than just your body weight. It is a bit difficult to grow big glutes without additional load. If you invest in some weights, then squats and deadlifts will be your go-to for at home glute growth. Hope this helps!

@chris.subers Thank you.

I like a man with a little bounce 2 da ounce, tho.

Thank you for the constructive criticism bro! It’s good to get some feedback. I am a bit monotone… hopefully something I can work on! I’m glad to hear you’ve been implementing strategies that work for you and that seem to be very specific in helping with your sport. Keep grinding!

I am planning on doing a video detailing how to create a full muscle growth training program 🫡 I will also be doing videos about nutrition, and other concepts within exercise science so stay tuned 👍😁

Thank you. I appreciate the support! Stay tuned for more videos 💪💪

Thanks! I started in May 2016, so almost 9 years!

Thanks dude!

Thanks, that’s the goal!

@@orthodocrap Thanks! Stay tuned for more!

Thank you for the support!

Everyone doesn't use steroids, it's become common for weak men to say a better looking man, muscularly, is on steroids, excuses excuses excuses..... Genetics play a much larger part, but you need to work out like hell, and be strict with one's diet, and lifestyle, while peeps use steroids, there are those who look good without gear.

Even if he's on steroids, so what? It's not natural blah blah. So what? He is working hard, looking good. Always the insecure bishes that complain and envy someone better than them. How about you get better, focus on yourself and compliment whetr it's due. Yall complainers lost the masculinity that keeps the world running, time to get it back

I don’t do steroids… just pre workout, protein powder, and creatine. Either way, those supplements are no replacement for 10 years of hard/consistent training and intelligent nutrition decisions. If you do take steroids, I would highly suggest against doing so. They are never completely safe to take, even at low doses!

@@chris.subers you do not need to reply to detractors, they will always find something to moan about, without knowing anything about whom they moan about.

@@chris.subers I'm just fucking around brother. I was just feeling frosty. U look great and u look natural. The consistency and dedication it takes to get that lean and hold that amount of muscle naturally is incredible and all inspiring.

Thanks bro! Stay tuned for more, and be sure to share!

Pre workout, protein powder, and creatine lol. Those are the supplements that I take, but they are no substitute for a decade of hard and consistent training!

@ you forgot test prop, mast, primo, var, winstrol and gh my dude

Kidding lol. If thats actually natty then thats insane. Congrats

@@AliAbdelaziz-bq3rn Thank you bro! Yes, I am actually natural. I have been training for almost 10 years. I also have a Bachelor’s degree in Exercise Science, and have spent an exorbitant amount of time dialing in my training and nutrition. I just competed in a natural bodybuilding federation (OCB) and won my pro card in classic physique - so I am very lean right now, giving the appearance of that “steroid” look. I am only 164 lbs for reference, lol. I will be sure to post the results of my urine test when they come in if you don’t believe me! 😅😂

@@chris.subers pro card as natty!!! Congrats man thats super elite genetics(on top of the hard work)

You’re welcome 💪 I’m glad I could help!!

Hell yeah, they’re great! 🫡💪

@@chris.subers yes sirr