link.springer.com/article/10.1007/s40279-016-0543-8?correlationId=4d9ea02c-da9a-44df-a279-bfae59b39531

thanks man

thanks buddy

yes mate I am

@ the best accent I like it that’s charming for me

thanks buddy

thanks matt ❤️

Thank you for the detailed comment! You bring up some great points about stretching, muscle contraction, and training intensity. I’d love to explore these ideas further and provide some research-backed perspectives on stretching and its role in muscle growth and workout effectiveness. You’re right that static stretching can reduce immediate power output, which is why studies generally advise against extensive stretching right before high-intensity or power-based exercises. Research shows that static stretching can reduce peak strength and power output by approximately 20-30% in some cases (Kay & Blazevich, 2012). However, dynamic stretching, which involves active movement, tends to be more beneficial pre-workout and doesn't significantly impact performance, making it a better option before lifting. Studies support your point about stretching and lengthened partials as valuable for muscle growth. Lengthened partials (or stretch-mediated hypertrophy) are effective because muscles are often able to generate more force in lengthened positions, stimulating different muscle fibers and promoting hypertrophy through muscle damage and tension (Schoenfeld et al., 2021). However, it’s not solely about using heavier weight; targeting the muscle at this lengthened position itself maximizes mechanical tension, enhancing muscle growth. Regarding eccentric loading, research shows that muscles are indeed stronger in the eccentric (lengthening) phase and can handle heavier weights, which stimulates muscle fibers differently compared to concentric (shortening) motions (Hody et al., 2019). This is why some athletes and bodybuilders use heavier weights for eccentric motions or lengthened partials to maximize muscle growth. However, optimal weight selection should still be within safe limits to prevent excessive strain or injury. On muscle damage and repair, you're correct that repeated stretching can stimulate growth by inducing micro-damage, which the body then repairs, promoting hypertrophy. This repair process, especially when muscles are repeatedly stretched under tension, can increase muscle fiber cross-sectional area over time (Proske & Morgan, 2001). This effect is often more pronounced in beginners, but even advanced athletes benefit from strategic stretching in lengthened positions. You also mentioned the importance of using heavier weights and progressive overload in lengthened positions. Research confirms that progressive overload is essential for muscle growth, and that different contraction lengths and angles can stimulate muscle fibres uniquely. For triceps, as you mentioned, different heads may respond to various angles and contraction lengths, which can help target the entire muscle more effectively (Kubo et al., 2021). In summary, stretching, lengthened partials, and eccentric training each offer unique benefits for muscle growth when used correctly. Stretching pre-workout may reduce power output, but using stretch-mediated techniques during and post-exercise can promote hypertrophy and aid recovery. It’s all about using the right method at the right time for maximum effectiveness! Kay, A. D., & Blazevich, A. J. (2012). Effect of acute static stretching on maximal muscle performance: A systematic review. Medicine & Science in Sports & Exercise, 44(1), 154-164. Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2021). Muscle adaptations to various resistance training programs: A meta-analysis. Sports Medicine, 51(8), 1575-1601. Hody, S., Leprince, P., Sergeant, K., Rahmouni, S., Benabdallah, S., & Rogister, B. (2019). Muscle damage induced by eccentric contractions: Mechanisms of pain and strategies for recovery. Frontiers in Physiology, 10, 1-13. Proske, U., & Morgan, D. L. (2001). Muscle damage from eccentric exercise: Mechanism, mechanical signs, adaptation, and clinical applications. The Journal of Physiology, 537(2), 333-345. Kubo, K., Morimoto, M., Komuro, T., Yata, H., Tsunoda, N., & Kanehisa, H. (2021). Effects of muscle length on tendon and aponeurosis stiffness during human muscle contractions in vivo. Journal of Applied Physiology, 130(4), 1228-1236.

@LochieDavidson I made it sound like I'm all about using heavier weights like that's all it would take with possibly a stretch and that it is all there needs to be for mostly muscle growth. I didn't mean to phrase it like that, I'm sorry. Why I was doing it that way was more simply so I could say that there's no one stop shop for when it comes to muscle growth. I think I wouldn't need to tell you this, but I think that the question is less in importance of what's better, and more the question would rather be is it having you get a better workout, it's like you can't supplement having a better workout without actually getting a better workout. And I made it sound maybe like I'm suggesting to do crazy amounts of stretching before an extreme exercise. I hope that you didn't take me too seriously. I more than that just generally believe being flexible aids itself the benefits into strength and hypertrophy. I have to make it sound like that because I am who has been choosing not to sound like I think one thing when in terms of strength or hypertrophy one way would be better, while still expressing my interest in saying to people that it works and why I would still have something to say about it if I had thought it was actually really able to do good helping someone. I know I wanted to say that it's not that I'm super into believing that what matters is using heavy weights or stretching all the time. But, I know you're right about how getting a stretch doesn't have to always be about doing it with more weight, that stretching alone in any sense of that would aid in muscle development. It's just make yourself sure that you're aware, not that I'm having to try pointing it out, but be sure to remember how it also does matters about time under tension. I wouldn't need having to lean in so hard on using heavy weights when with a stretch, if it wasn't of just one of the reasons being that it pretty much is less than a half of even a full contraction. I think it's great whenever you've been like that having to control the weight lol just because it's been just so damn heavy, I mean, I couldn't complain, it's like if it means I have to soend more time under holding the weight, and it makes me do that, it's doing something, haha. It's kinda hard sometimes to work on some better way than that. I totally still agree with that it's needs to be in a controlled safe manner. I don't know if you picked up on what I was laying down, though, about it doing just what just that it is you were agreeing about, how it would work muscles differently. Some of the muscles, parts I mean, they don't connect to an opposing joint. Some of the benefit of going heavy while getting a stretch is due with that it targets the part of the muscle better that is, while still providing at least enough stimulus to the part that isn't connected by that because the part that isn't still remains at a less stretched position, it usually produces even more force. It's not bad to use lighter weights and getting a stretch, but how I see it, like that is like exercise itself alone is beneficial towards flexibility even when it's just contracting muscles and only that's all it is. I don't have a scientific way to fact check that by saying that, but the best way I'll be able to describe it is just with like arm wrestling. I used to arm wrestle, I mean all of the time. I got iddy tiny arms, 13in, but I've witnessed somehow it worked. You know how you had been saying that stretching whilst during the exercise has been able to show a benefit scientifically being significant, and how it's more prominent in newbie goers? I'm making it my argument, not really an argument just hear me out, if you can believe in how a stretched position is able to benefit muscle growth by itself just by doing it anyhow you can, then you can believe that the stretch and at on a lengthened position whilst doing more of a static, slow, heavy full length partial, it be even better for muscle building on that part of the muscle that doesn't connect to those two joints. I think it's worth mentioning because I've seen people plenty of times doing full length partials, but that doesn't mean that they are in it just to be building a better overall muscle, by not having any interest whatsoever in things like heavy weight at all or static holds at all, some of them even do use time under tension without a stretch, and yet, only do just the weight that would normally have been using. I can't explain why, because that's like still leaving something out on the table. I used to arm wrestle a lot. And, there definitely is an observable difference in the bicep size between my arms. The thing is, I had the type of muscle that just wouldn't quit. I was small, only 125lb, but was still overall the strongest and most athletic of my school, I could curl 65lb in one hand either arm, but what I was really known for is my endurance, I mean, I didn't exactly ever have just a one rep max, my 1rm was really my 3rm, like if I had to I could produce the peak amount of force that can my muscles produce and do it more than once still. So, even if I wasn't about just the strongest around when it came to arm strength, no one would beat me, because that's what would happen, as soon as my arm hits 75 degrees, it's just stuck there, and then that's how I'd win by outlasting them. My arm was mostly stretched like that during arm wrestling. I think you might have been making a mistake, although, not trying to nitpick about it, in a way I understand what you were meaning in saying at a lengthier position that produces the most force, but on the other hand, I don't think that's generally true. At a lengthened position, you would produce a lesser force, peak contraction is able to generate the peak amount of force. It's almost like in arm wrestling, you'd imagine that having a lengthy arm makes someone better at arm wrestling, but in actuality the person with the smaller arm length can actually still produce a greater torque because their muscle doesn't have to contract as much just to be producing any force. If you asked me, but I don't expect that you'll believe me the way I'm about to put this, but, some of the promoted benefits of full length partials and those that have been using it, it's almost still like they've been shooting themselves in the foot by becoming too caught up by it, a little bit, some of it is still just overhyped way too much because your muscles weren't designed to be moving heavy objects while at totally fully stretched positions, and in some exercises it's actually not what you should do. You have to think about how the muscle was designed certain ones. Like, there's no doubt that it's like I still would believe that stretching while doing the exercise for the, lat exercises for example, it for sure would work wonders on the lats, I do think so. But at the same time, however. It's a big muscle, and it can not only help pulling down, it can pull objects from above and across from the other side of the body as well also. So, for it, it's less important to be having a stretch than to be using a usual heavy amount of weight just to be having a contraction, like that's how it was designed. Sometimes the only way to get really a better workout is to go heavier and while making sure that you could keep as much better beneficial form to it as possible if you can allow it, getting a stretch is like an accessory of that, that aids in it. I have to thank you now. I was getting tired of getting in long winded strung out arguments about lifting and science based lifting, like there really needs to be any debate, in the comment section of mainstream fitness influencers. And, you're actually helping me out right now, because I as it turns out just found another perfect video supporting how I would be able to talk about this in the later future with people, and I really needed to find that qoited reference to that about it reducing power within muscle, like just found it the last video I watched before replying. It's about tendon strengthening. I knew that you have to strengthen the tendons slowly but with lots of weight, because sometimes you build say 10lg of muscle that took about 2 years to build and yet the tendon only grew stronger like a 3rd of that total time. I know that you need to be careful about it. But, this video I just watched was talking about science based way of strengthening the tendon, it's kinda funny how stretching reduces power output of muscle within the muscle, but yet, in order to be strengthening a tendon then, you still have to be using about 70% of the total contractional force your muscles are able to produce.

@@LochieDavidson kzbin.info/www/bejne/d2Spk2SYrax7r9Usi=AlWk5nnHM9LVWDYJ

so do you mean comparing the two or a video on how you can use both for hypertrophy/strength?

I suppose you could do the first one as an introduction to the second one. But definitely the second one

sounds good man, i’ll look into it

the idea of thumbnails is to get people to click, and it works. also people shouldn’t buy whey if they are sensitive to heavy metals etc so the thumbnail isn’t exactly wrong

It does not prevent absorbing all nutrients. Beans are soaked before cooking to remove phytic acide

like @gehngis said, soaking the beans removes the majority of phytic acid. also phytic acid generally impacts the ability to absorb minerals, as opposed to macros

Awesome! How are you getting on with it?

@@LochieDavidson Enjoying it heaps, I'm planning to do physiotherapy afterwards.

oh good, I am too. Looking at doing an MSc in Physiotherapy

hydrolysed whey is just standard whey protein that has been pre-digested into smaller peptides making it a faster absorption option of whey, but is generally more expensive so it just depends on your financial situation. I would say it’s probably not worth the extra $$$

no worries man, thanks for watching

Pretty much! but protein powders are very effective for people that struggle (either financially, because of appetite, or due to eating disorders) with reaching protein goals

workout plans are extremely specific to each person that uses them, but as some general rules. train each muscle 2 times per week (no less and no more). try to allow atleast a day of rest between training the same muscle again. 10-20 sets per muscle group per week is ideal. if you need to know any more specifics let me know and i’m happy to help

the short answer is, assuming you haven't started training yet, you would need an exceptionally disciplined approach, ideal genetics conditions (the likes of professional bodybuilders) and consistent training in nutrition. you can expect around 2-5kg of muscle mass in your first year of training with diminishing returns after this. like I said it would extremely difficult, but definitely not out of the realms of possibility.

no. most people wont gain 35 kg in their lifetime

thanks man, glad you enjoyed it!

I appreciate it bro

thanks man !

let me know how it goes!

thanks man, the making of the actual video usually goes unnoticed so I appreciate it alot 💪🏼

experience ≠ knowledge

building muscle is exactly about science, the only reason everyone nowadays actually knows; what exercises target what muscles; that protein helps to build muscle; carbohydrates are for energy, is because of science

new meta analysis data is out that shows adaptations caused by emphasising a stretch also occurs in trained individuals

so you’re best off doing full rom with an emphasis on the stretch regardless of training status

I would be happy to link the meta analysis for you

@@LochieDavidson Why didn't you just show that in your video when the study you provided was on untrained women?

@fly1714 because that meta analysis has only just been released and it wasn’t out at the time of filming

I appreciate it my brother, one day ❤️💪

well put

thanks buddy I appreciate it

could you explain why the carbohydrate-insulin model isn’t a good model ?

​@@LochieDavidson hey! Sure. Gonna be a bit of a long answer. So do bear with me. Let me preface by saying that the functionality of insulin is in no way in dispute. It is absolutely responsible for storing the energy that is consumed by the body, whether as fat or glycogen. The carbohydrate insulin (CI) model of obesity postulates that an increase in the amount of carbs over a long period results in chronically elevated insulin levels that not only increases fat storage, but is responsible for you consuming more carbohydrate should you ever try to decrease it's intake, creating some kind of vicious cycle. The model however fails for the following reasons: 1. The parameter that is supposed to remain constant is one's blood sugar. When you consume carbohydrate, the body increases insulin to store the excess to lower the blood sugar to equilibrium. When you consume less, the body increases glucagon to deplete the stores and increase the blood sugar level to equilibrium. So insulin produced by ones body to maintain normalcy has nothing to do with creating hunger. 2. Practically there are multiple studies that have observed that in healthy exercising individuals, a high carb low fat diet or a low fat high carb diet made no difference to fat lost, gained or maintained provided the caloric value was kept constant. The more likely explanation is that carbohydrates are far more easy to consume than fat and protein, and in the world we live in, excess carbohydrates are EXTREMELY easy to consume. They make up most of the food that's delicious. You'd be able to consume 500 grams of sweet far more easily than the same weight of pure butter. At the end of the day all systems within this universe obey the laws of thermodynamics. While it is definitely possible for someone with digestive issues to consume food and not absorb or store nutrients (eg ciliac disease), it's impossible for the body to manufacture tissue without any input. Also. The title of this postulate : the carbohydrate insulin MODEL of OBESITY. 1. It's trying to explain a possible reason for obesity but now has been turned into a convenient scapegoat for people to not take accountability. It doesn't speak to healthy individuals. 2. In science, a model is a term used for a system of thinking which is not used to explain reality, but to simulate what could be a reality. When the model isn't backed by evidence, it's to be discarded. Hope this helps! Cheers. Let me know if you have any more questions!

yes I completely agree, however this video is in regards to weightloss so aims to be accurate for people that are trying to lose weight (obese/overfat people). Therefore I feel the study I cited is accurate in the given context of the video. But I appreciate your insightful input ❤️

​@@LochieDavidson it still isn't accurate for precisely the reasons I've cited. The model itself is flawed. Whether for obese people or otherwise. I wish this was a matter of opinion where I could say that you're welcome to believe what you want to. It's not that I'm saying I'm right. I'm saying the evidence contradicts the model. No matter how much we may want it to be true, it isn't.

thanks buddy ❤️

lots

thanks man, I'm glad you enjoyed the video!

I appreciate the suggestion, I use lat pulldowns as an upper back & rear delt exercise as in my experience they haven’t been beneficial for lat growth. So I need to lean back more than most people do on a lat pulldown so I can sufficiently target the upper back & rear delts ❤️💪

@@LochieDavidson Ahh ok then you know what you're doing, great man keep it up💪

@@Dutchie1899 thanks buddy

i do

junk volume ? 😂 I did 2 sets per exercise all to failure, I did different exercises so I didn’t just do 6 straights sets of dumbbell curls

and I didn’t ‘miss’ anything, exercise selection is all dependent on what goals are, I do forearm focused exercises on my arm day

@@LochieDavidson you did 3 of the same curls, cable curl, ez bar curl and dumbbell curl are all the same exercises… what about preacher curls or reverse grip pull downs for different options? Its also the first time ive ever heard of 2 sets, but id understand if theyre all working sets

@@jonathanwilliams7920 if this is the first time you’ve heard of 2 sets, you may be new to gym science but reverse grip pulldowns are definitely not a better option than standard curls for bicep curls and there are plenty of options for bicep curls, it just boils down to what you prefer to do

@@LochieDavidson lol ok bro, just do some research into reverse grip pulldown for biceps

@@poutinegod2564 i’m not a bodybuilder, experience ≠ knowledge

@@LochieDavidson alright,you need more knowledge than. A lot of your movements are jerky at the top and bottom of your lifts. You’re either going to heavy or you haven’t spent enough time doing that movement to make it flow and look natural. Bodybuilding knowledge isn’t just watching a video or reading a book. It’s decades of mind and muscle connection to make a movement as optimal as possible

@@poutinegod2564 knowledge is definitely not decades of mind to muscle connection

@@poutinegod2564and I would love for you to leave a time stamp of where my reps are ‘jerky’

@@LochieDavidson when it comes to the body, it is. Unfortunately, I can show somone that’s never been in a gym 1000 hours of gym training tutorials and muscle science. He will still look awkward on his first day at the gym applying those movements. He will also have a hard time explaining the feeling and action due to him never doing it before. It’s because the muscle is not accustomed to the movement. Thus, knowledge in the gym is a dichotomy. On one side you have the information, and on the other side you have the action of that workout. Also, everyone’s body is different so knowledge of what works for the individual is also knowledge that can only be gained through experience

someones insecure

@@LochieDavidson you should be lil boy

😂😂

hey man, thanks for the comment. These reps were all towards the end of the set so the tempo/RoM will involuntarily decrease which is why you see that happening in these clips ❤️

please elaborate 😂

thanks bro ❤️

it comes down to sooo many things like muscle bellies, insertions, how often people train different parts of their body. but because my biceps are a weaker point if my physique and my triceps are a stronger part of my physique, my arms will naturally look bigger from the side because of how much of the arm that triceps take up in terms of muscle volume ❤