“Get a deep stretch” is the most overrated and misunderstood concept I’ve ever seen

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[@BiserAngelov-i9d]

Its rare for fitness influencers to provide new viewpoints that arent just rewordings of common sense advice. I've been seeiously lifting for 4 years and i still learn actual new stuff from you. Thanks mate

[@BasementBodybuilding]

I appreciate the kind words bro! I think the fitness industry is very copy-cat, so while it seems oversaturated, most content creators copy and paste from their favorite sources.

[@Egg-nigma]

Very copy-cat indeed. A lot of them put excessive weight on and say look my arms are 18inch.😂 Not surprised after putting 25pounds on 😂😂😂

[@mighty0974]

In addition to common sense advice, sometimes once one influencer says something that sounds fresh, so many more are quick to jump on that wagon.

[@morganfreeman8230]

​@@mighty0974yeah it's so tiring. happens everywhere

[@Phuzzcut]

Watching this video while sitting on the toilet in a lengthened-biased position

[@andresroman9544]

Same

[@wesrobinson7506]

Hit the partial glute contractions while you are at it

[@BasementBodybuilding]

🗿

[@freshwildflowers]

Same

[@dertrendtrader]

and doing partials when sh*ting out

[@GVS]

I think a lot of this is sort of a confusion between training at a long muscle lengths and lifts that are most challenging at the start of the movement. Two pretty different concepts that often get used interchangeably even by content creators.

[@ELKAMSITO]

I am one of those haha, but i am still learning.

[@dilbophagginz]

Jeff nipples, the science guy who doesn't understand basic mechanical physics

[@MasoNowa]

@@nikolasbunton1975 Did you watch the video? Incline vs preacher curls

[@BasementBodybuilding]

@@nikolasbunton1975 check out my guide to resistance profiles video. You can search it up or scroll through the comments - my username will be highlighted

[@BasementBodybuilding]

Agreed, and while both incline and preachers curls are objectively good lifts, having a basic understanding of resistance profiles and muscle lengths will just clear up all this confusion

[@TheHarryLizardd]

The audio sounds like a voice log left in a video game, lol.

[@BasementBodybuilding]

Hahaha yeah this is before I got my mic, it’s an old video.

[@elkhisinio]

​@@BasementBodybuilding from when is this video?

[@BasementBodybuilding]

@@elkhisinio late May

[@TheBcoolGuy]

@@BasementBodybuilding Sneaky!

[@leonardo9259]

Basement phone guy

[@RDbodybuildingreardelt]

One great thing about the deep stretch is injury prevention. If you have never put your body in those deep stretches, you used incline bench as an example, when you go in to that deep stretch (intentionally or unintentionally) your ligaments, tendons and muscles are not used to that position thus making the risk of injury in those cases is more likely. Remember the "never lock out your joints" or "no knees over toes" bs

[@Requilith]

I definitely have to agree with this one, people like dr milo wolf are making a big mistake only doing lengthened partials imo. They never do the full rom or lock out and are missing out on that portion of the lift so if they do that portion of the lift something could go wrong in the long run

[@kidgur54]

​​@@RequilithTbf I wonder whether there are any scenarios where you would get hurt from entering a contracted ROM, cos surely your tendons etc aren't really compromised? I agree with you tho, in the sense that you will just be weak in that position. When I first tried cable dual rope pushdowns, my long head was so much weaker than it should have been

[@atdyeam1605]

@@Requilith I’ve heard Dr Wolf say he does all his hypertrophy work as lengthened partials, but his strength work is still done full ROM. And Dr Mike has said that for athletes full ROM is still better as you need strength in all positions. So again it comes down to goals and the reasons you’re training. Personally I use full ROM but I think there’s probably times when just doing partials is fair enough depending on the individual’s goals.

[@mark_mayers]

@@Requilith lengthened-partials cause the same strength gains as full ROM. Strength athletes should use the ROM relevant to their sport anyways.

[@Peraliq]

Not true, I’ve hit depth many times on bench and I still had gotten a micro tear in my right pec when going for a orm which took 3 weeks to heal. Ligaments can take abuse but they can also still snap without better care

[@BasementBodybuilding]

Link to resistance profiles vid kzbin.info/www/bejne/jojde2megaiomqcsi=vd3HWytATEBiQqP7

[@Reedamaster]

As a long armed lifter, I've been getting way more out of benching than dumbbell pressing. I fell for the full ROM meme and took my dumbbells way too deep and held back my chest growth. Only discovered this because bench press naturally limited that ROM for me and my chest blew up.

[@zerrodefex]

When my shoulder was acting up I got a board pressing block (basically a hard foam block with a slot that holds onto the bar) to restrict my ROM to where it didn't bother my shoulder. Turns out that stopping the bar an inch above my chest made it grow more than when I was previously doing the full ROM that made my shoulder achey in the first place.

[@shaggyiev]

Made the same mistake, db pressing like Dr. Mike when my wing span is 2x his height, could only feel it in my shoulders. And when I started using “restrictive” pressing exercises, I began to feel my chest work

[@francescolupoo]

Yes but instability was the key factor here not ROM. As a long limber lifter myself dumbell pressing is a nightmare. A barbell is a much more suitable option for me but it has many other problems: wrist pain because of the fixed prone position and restricted rom, especially if you like to do a nice arch. A machine press, slightly inclined and done with a big arch, takes the best of both worlds imho, and allows for a great stretch as well.

[@raginbullfrog]

I'm the opposite, bizzarely. I'm long armed and found stretching my pecs to be ideal. But it's not the same for everyone, gotta see what works 🤷

[@Frag1ty]

that's interesting. I have long arms but prefer dbs cause I feel that triceps are the limiting factor during bb press

[@ottovainio]

Hmm, I agree with the main sentiment of the vid but disagree with the db pressing example. Even if there isn't peak tension in the stretch, there is still quite a bit of tension past parallel. I haven't personally ran into any of the issues regarding the lift feeling awkward, but can definitely see that being a problem for lifters with orangutan arms. Appreciate the fresh point of view and critical thinking, as always

[@richardtrass]

Me too

[@archlifts947]

dr mike the typa guy to climb the stairs 2 steps at a time for a bettet stretch

[@weakest_serb]

he's definitely the type of guy to turn around halfway up and start walking backwards up the stairs to reduce muscle imbalance

[@GiantSleepy]

he does love a good glute stretch 🤜 🕳️ 🤛

[@MrAntonioCapone]

@@GiantSleepy Please keep the Dr Mike humour contained to his own comment section.

[@astrodesus5418]

@@weakest_serb I feel called out

[@rockyevans1584]

Tbf that's about a 4 stair stretch for the average fella

[@dylanhebert7054]

Great example for DB pressing. I used to do the giga stretch thing, I have a relatively long upper arm so I’d start tucking my elbows a lot to get deeper, but I’d end up doing these weird sets where I’d fail the last rep but my chest felt like it did nothing bc I was just going too deep to have enough force to get through the sticking point. Now I keep the elbows out more and stop a bit higher, I can get more out of the chest in those sets since I’m exposing it to peak resistance more often

[@BasementBodybuilding]

Exactly, and db bench is still a lengthened biased lift, but overdoing the rom can mess up your own setup and decrease your force output

[@TylerSocholotuik]

Yeah, people really don’t consider limb lengths when giving these recommendations. I have really long forearms, so I am not able to touch my upper chest at the bottom of a barbell OHP, but I tried for so long and hurt my shoulders.

[@soots-stayingoutofthespotl5495]

@@BasementBodybuilding does the same thinking apply to Incline *Barbell* Bench, or should that ideally go right down to the chest? I did that exercise yesterday for a change-up from using dumbbells, and while I hit the chest on the flat sets, I stopped about an inch-or-so short on the (30-degree fixed) incline. I've failed to go all the way down while flat barbell pressing before, possibly due to over-reaching with the load, and partly due too subconscious fear of getting stuck while training alone, but on yesterday's incline bench it felt natural to stop short and I wasn't struggling with the weight. I did contrive to try a few reps actually hitting my chest for maximum ROM, but I felt the extra stretch more in my shoulders than my pecs. I was using a standard-width grip btw, and have to admit that I felt a bit conscious about being judged.

[@Mind.Muscle.Journey]

Your vid on resistance profiles was money. Helped me understand the concept a lot better. For me personally, trying to chase the stretch on every movement and even artificially exaggerating the stretch left me with shoulder and elbow discomfort. Ever since I started focusing more on resistance profiles and picking the right tool for the job, whether that be a short-biased or lengthened-biased movement, the progression has been smoother and without any discomfort.

[@BasementBodybuilding]

Thanks bro! I’m glad it helped. The stretch is useful, when you know when to use it. If you don’t, I do think it’s counterproductive.

[@_baller]

Let’s be honest this long length stretch crap came exclusively from RP, then Nippard, then the smaller scientists that collab with Dr Mike, that’s sort of it

[@deansheppard1104]

0:38 is the "science" based crew fault , they are dominating fitness culture and they have a black and white view on training and hyperthropy

[@rhyde]

Jeff Nippard punching air rn

[@BasementBodybuilding]

Lmao

[@ezet]

full rom punches or lengthened partials?

[@ironmine]

Im tired of seeing dr mikes cyborg super stretch bs, i really like mike but its not the be all and end all we all know to take your bodyweight up slowly and also progress your lifts slowly over time. Thats the be all and end all.

[@justinjones9194]

Goddamn right!

[@TrivialWaste]

Dude, you are becoming my favorite youtuber. This is something that I've also experienced with the incline dumbbell press or with other lifts, but I had no idea about mid-biased and lenghten biased and these concepts. PS: I hope you will continue your Tier List: Best exercises series. Good luck!

[@BonytoBeastly]

I think it helps to mention going deep when talking about lifting because most beginners don't know to do it. There's some sort of natural intuition to do quarter squats. When training a client or looking at lifting footage, it's pretty common to need to say, "Okay, but go all the way down." You can also generate momentum in that bottom position. You can push harder at the beginning to accelerate the weight faster to drive it through the sticking point. That means that the bottom of a press or squat is a good place to put your full force into the lift, getting fairly maximum tension, even if the sticking point is closer to the middle of the range of motion. (I agree with you about biceps training. Preacher curls > incline curls for sure.)

[@raginbullfrog]

I find the pump and stretch to work very well on my chest. Incline bench followed by an incline machine fly really hits my chest. I've spent far too long just bench pressing and my chest hardly improved, so I'd say a stretch works for me. As far as incline dumbell press a 30ish degree angle is better with dumbells to shoulders. 45 just feels like a shoulder press. I have long arms.

[@Matt-ej1mb]

I completely agree. I don’t understand the fixation with stretch-biased exercises. Incorporating exercises with a stretch bias (with an active resistance profile in that range, connecting to what you said) is important, but as long as you have one per muscle group, I don't think you need to overthink it. The studies on this, besides being debatable, often focus on isolated 1v1 scenarios without considering the overall program design for an athlete. I believe there's value in mid to short-range lifts too, but they tend to be underrated. In the end, the key factors remain mechanical tension and effort. If a lengthened bias exercise is hard to recover from and feels awful, it's better to choose another exercise where you feel good and it’s stable, in the sense that the limiting factor is the target muscle itself.

[@BasementBodybuilding]

Yeah I agree with all this here.

[@Matt-ej1mb]

@@BasementBodybuilding In the latest Q&A of GVS someone said that you are specializing in the strict curl. Is it true?

[@grottphd9090]

I had amazing results from really deep dumbbell benching, the most sore my chest has ever gotten. But this might not be everyone's experience

[@richardtrass]

Me too but I agree with you that others may have the experience BB notes

[@whitenozze]

Deep full rom db press are also good for shoulder health and pec health. To prevent pec strains in a heavy bench.

[@chandragupta2605]

u are right bro, i will start doing incline press normally, and do a barrel press on the side because that big range of motion makes my joints feel nice

[@vVat8]

An observation I am made: advanced natties dont base all their lifts towards stretched biased work. Look at Alex, natural hypertrophy, you, bold omni man, max euceda, ryan jewers and many others. All big natties I know of dont do all their hypertrophy work exclusively in the stretched position (like many science based channels recommend) probably not even half of it. I started noticing this a couple months back in my own progress. I stalled on weights and reps. Reverted back to doing more mid-short biased lifts and felt alot better in terms of progress, pumps and most importantly recovery. I still do many lifts that bias the deep stretch, but I am much more lenient in my exercise selection.

[@DusmaEduardo]

I think the logical conclusion is that you just have to lift non stop for like 10 years to get big, doesn't matter if you focused on stretchy lifts or not

[@vVat8]

@@DusmaEduardo True. But I found that I recover easier from mid-shorter biased lifts. Thus being able to do more volume. I am not sure if the stimulus equates tho 🤷‍♂️

[@elicrodriguez]

@@vVat8wouldn’t recovering easier from shorter biased lifts mean that those exercises are easier? And you’re not getting as much stimulus? I also notice that a lot of natty channels recommend the lift being hardest in a stretched position, not necessarily needing to get the maximum stretch even if it’s under the least amount of tension in the movement

[@johndoe-kh9fu]

@@elicrodriguezfatigue doesn’t cause growth. Lifting heavy weights for reps causes growth. So less fatigue = lifting heavy for reps more often = more gains

[@elicrodriguez]

@@johndoe-kh9fu You lift heavy weight for reps and don’t get fatigued? Isn’t that just powerlifting? I thought you have to do like 10 sets of 3 to grow as much as you would with just 3 sets of 10

[@fitness.midlife]

Considering that the person that studied and promoted this aspect the most, Milo Wolf, keeps trying to get people to stop calling it "stretch mediated" as he's saying that's probably not what's happening, and people keep ignoring him, makes me think that those people aren't science based but they are "what I want to hear" based.

[@EvanZamir]

Milo Wolf has said the preacher curl is a better biceps exercise than incline curls mostly because of the resistance profile.

[@BasementBodybuilding]

I would agree with that, the stability is great too.

[@jon-kd5st]

I wouldn't but I'm short with short arms and me little self can't get a good setup with preacher curls

[@EvanZamir]

@@jon-kd5st Have you tried machines? That’s the only way I can do them. Have to set it up perfectly too. I’m 5’6”. But once I realized I can make preacher curls work for me I finally understood the hype. Just my two cents.

[@William1683BT]

@@BasementBodybuildingin incline curls defense it’s harder to cheat on them.

[@christian_florez]

Always learn something new when I watch a Basement Bodybuilding video. I really like these in depth technical videos and get a ton out of them, even if they "flop". Please know you're providing tons of value! Question: what is your thought on cambered bar bench and how it lines up with what you discussed here!

[@marley720]

I disagree about the fully lengthened part of a mid biased lift not being beneficial if you use the right technique. I usually go as far down as possible and explode up as quickly as possible, letting me get though the sticking point with some momentum and making the lift more lengthened biased. The amount of force you output is based off of its mass and acceleration

[@masonthomassax]

My bicep stays in the skibidi position

[@joeblow9657]

ohio rizz on the way down for me

[@masonthomassax]

@@joeblow9657 true

[@izoudemaupassant6365]

Hey. First of all thank you for your videos they are always very insightful. I allow myself to leave a comment because I have a comment/question : Correct me if I am wrong but you said that looking for a "deep stretch" on an incline dumbbell press is unnecessary because peak resistance occurs at midrange, the force output would reduce leading to less hypertrophy. However, wouldn't it be still a good idea to go for the "deep stretch" in order to develop shoulder mobility and maintain shoulder health ? In addition, I notice that the big guys, using heavy dumbbells, that usually skip the "deep stretch" on this exercise or on the flat dumbbell press tend to struggle setting themselves up and ask for somebody to help them getting the weight up before starting their set. Wouldn't going for a "deep stretch" help develop force output on this particular range and prevent the situation in which you would need a spotter ?

[@lucasmichael6823]

Its hard to not fall for the buzzwords and new fads when you know in your heart that lifting has pretty much been solved but want to enhance your training with shiny new techniques. Great video!

[@ragingmoderate6791]

I dont even understand how people would think preacher curls dont stretch your bicep. Maybe im the crazy one, but if you watch someone do preacher curls and they go to the bottom, your bicep will never look longer. Or if you want to be safer, you can keep continuous tension by going slightly below parallel. A favorite new quote of mine is "perfection is the enemy of good enough." Basically, people are so worried about optimizing absolutely everything they just forget to put in the work. So many people want shortcuts to everything. You want to lose weight? Here is a fad diet where you can eat as much as you want. You want to build muscles? Here is the latest fitness fad that promises you massive gains. Usually pushed by someone on a bunch of gear.

[@IvanDraco01]

In Spanish we have a saying that goes "Qué atrevida es la ignorancia", which translated would mean something like "How daring is ignorance" (I don't know if you have something similar in English), and It sums up this situation perfectly. People that don't understand something, trying to shame others for knowing the truth, because changing their beliefs would take actual effort.

[@SeuOu]

Agree to disagree, I guess. I don't think the benefit of emphasizing the stretch has anything to do with the resistance profile, though, regardless of whether it's advantaged or disadvantaged in that position. That's just a red herring.

[@tv26889]

Yeah, I am not sure that because the lift being harder around the middle of the lift and getting peak resistance there nullifies the benefit of taking the exercise deeper or lower.

[@deansheppard1104]

1:12 I would watch a 3 h video detailing every single exercise resistance curve , it will probably not be a very popular video but that's because 70% of fitness consumers are normies who don't take lifting seriously

[@grottphd9090]

It could be interesting but tbh if you just get a basic understanding you could determine it all for yourself

[@BakirTorkman]

I think that the variety approach suits muscle building best in a lot of cases. When you think about your strength throughout a session, the resistance profiles of different exercises, and the load ability of them it all lines up pretty well. For example Chest: if you start with a barbell bench of some sorts utilizing your fresh strength as a muscle building component first. And then you love to a DB press or machine press where you can get a bit more ROM and freedom of movement with a bit less weight. And finally finishing with a fly where the weight is the lowest but the stretch is the greatest. I’ve found that programming has a sort of harmony to it that incorporates all aspects of resistance training while emphasizing different parts at different points and never neglecting any of them

[@ArizonaGrapeade]

Ive been lifting for over 10 years. Around 650 coventional DL, 330 bench, over 500 sqat and 16 inch arms…gained an inch on my arms in about 4 months after changing my mindset. Thanks man

[@maximofernandez196]

I'm sure the video bb is talking about is "The Ultimate Guide to Resistance Profiles", for anyone wondering

[@user-hc6fr3be5u]

What do you make of the claim that the JM press does not do a good job of building the long head of the triceps? The argument was that it stretches the head on one end while shortening it on the other, which supposedly is ineffective for muscle growth. An analogy used was the hammies during squats, but I am somewhat doubtful, since they aren't the prime movers anyway while all heads contribute to elbow extension with the long one being the strongest.

[@MorganNull-uj6uu]

I’d love to see you debate this with Doctor Mike Israetel!

[@itsviibes5854]

5:18 when I go that deep into the stretch, I lose the tension and just feel it into the joint more than the muscle. Do you think there should be more research into lengthened training vs constant tension around different resistance profiles? And do you think that this can be individual due to limb lengths and ribcage circumference?

[@HughMansonMD]

Natural Gallant Bodybuilding's channel is mostly based on people finding their own sweet spot in rom where they personally feel it most on the muscle and least on joint. Definitely recommend checking out his channel.

[@markotukja3991]

I recently Heard Eric Helms talk about the importance of exercises like the pullups, for being an exercise where you can express a great stretch, but not necessarily where there is most tension. Pullups and presses of many forms have remained a staple for muscle building for forever, and i do also personally think they are goated movements, because you do not have all your eggs in one basket. You get a great stretch at one point, a great resistance at another, and you can supplement them with accessories like flys and lat prayers, if you want that muscle-ripping feeling. Also, i think even Dr Mike is starting to get a little more shy about this topic. Milo Wolf has never been a credible resource imo. Bro got a study under his name and tried to build his brand out of it. Typical scammer portfolio, if you ask me 🤷

[@productofmymind4860]

I remember Dr Milo Wolf genuinely recommended doing Dumbbell Wrist Curls off of a bench with a rep range of 5-10. I seriously doubt the efficiency of that and the unnecessary strain it could put on your wrists.

[@ProphetFear]

​@productofmymind4860 Uh wrist curls for 5-10 is virtually the entirety of my wrist training. Where did you get the idea that this doesn't work?

[@productofmymind4860]

@@ProphetFear Idk what else to tell you other than I think 5 reps on a wrist curl is just a waste of time if hypertrophy is the goal in mind. Will definitely be harder on the wrist joint and structures over a long period of time

[@ProphetFear]

@@productofmymind4860 "Just a waste of time" If your reps aren't dropping down set to set, then you aren't training hard. I don't care if your reps start at 10. If they end at 10 then you clearly need a lesson in form and work ethic.

[@productofmymind4860]

@ProphetFear I don't need a lesson. 5 reps on a wrist curl is just going heavy to stroke the ego in my opinion

[@ibrahimmajid7400]

Hyper focusing on any factor too much is a surefire way to remain a pencilneck

[@BasementBodybuilding]

Except for maybe intensity, I agree

[@francescolupoo]

@@BasementBodybuildingWhy not intensity? I feel like many guys just go all in in the first sets and just kill their muscle before they’re able to accumulate enough stimulating workload

[@johnmorgan7989]

Really good points made and also the more you emphasise the stretch the greater the stress on the joints. Pull ups with a dead hang are like that. No pressure on the lats but a shit ton on the tendons

[@gyeongchankim5423]

I rememeber a pole on instagram a few days ago. They compared two options for using a machine : Option 1 was mid~short partial reps and Option 2 was focusing on full ROM and stretch portion of the movement. The problem was, that machine was Hammer strength incline chest press machine ; which is well known to be easiest at the bottom and gets harder at top. People were just assuming that "stretch is non-negotiable" and the pole result was heavily favoring option 2. Full ROM might still be a better option but getting a deep stretch shouldn't be the emphasis of that exercise, isn't it?

[@jamesferone9021]

Johnathan warren makes a really good video on this stretch stuff im relation to bench press. Explained it in a really good way that letting your arms go too far back actually takes tension away from the pecs due to having a compressed rib cage. Dr mike style stretch above everything is not healthy if it puts all the tension on connective tissue instead of muscle. Keep a stack and stretch until comfortable seems like good advice

[@BasementBodybuilding]

I watched a couple of his vids yesterday, good stuff overall

[@jamesferone9021]

@@BasementBodybuilding his Jeff nippardd bench press video I feel is really good for going through the technique and how more stretch is not always better. Appreciate the reply :)

[@zerrodefex]

Yeah the stretch on connective tissue reminds me of the phrase Natural Gallant Bodybuilding starts every video with: "train the muscle, not the joint."

[@FlowStateFitness]

@@BasementBodybuildinghey thanks man been having some requests to do a pod with you really like your stuff! If your down sometime let me know

[@ProphetFear]

He claimed the side delts don't work in the first 15 degrees of abduction. Careful who you get your info from.

[@DhirC35]

Meh. It feels good so ill do it no matter what

[@NineInchFailz]

I’ve never vibed so hard with a fitness related video before. Spot on 100% agree with every sentiment here. You a real one

[@1097-t4m]

Hi, could you please plug in the video on resistance profiles that you're talking about?

[@Shank-o-Pottomas]

I don't see the link to the resistance profiles video in the description, can you drop it here? Thank you

[@BasementBodybuilding]

Yeah I left it in a comment, you’ll see it if you look for my highlighted comment here!

[@TheAstronomyGame]

Are dumbbell flyes a lengthen biased lift, and what do you think about them for chest gains?

[@popolinc]

For what it's worth, Bayesian curls, as invented by Menno Henselmans, have you lift with you arm perfectlly in line with your torso, not behind. The point of the lift is to have equal tension during the whole range of motion, so you are supposed to lean in during the squeeze and lean back during the stretch, to manipulate the resistance profile so that the lift feels hard both during the stretch and during the squeeze. It was never about having maximal stretch on the biceps. Now if somebody curls with a cable and has their arms all the way behind them to get peak stretch, that's not really a Bayesian Curl.

[@SKINNY_BRUH]

Internal moment arm is the smallest in the most stretched position during a dumbbell/barbell bench press (pec tendon at a greater risk of snapping). Correct me if I'm wrong

[@deavenhayes8187]

Grateful as always. Preacher curls and tricep extensions have blown my arms to 15.5 and 15 inches. Been doing spider curls recently and have seen awesome results and I can recover from a lot

[@RePaperBag]

is there a webpage for what kind of resistance profiles different kinds of lifts have? for someone who doesn't understand the full picture and how to visualize it for myself, something like that would be helpful in order to know what lifts to go for the "d33p str3tch", and which ones to not overdo it for

[@freakied0550]

"Get a deep stretch" on youtube: overrated "Get a deep stretch" on the hub: underrated

[@BasementBodybuilding]

Car guys are crazy. Leave your wheel hub alone!

[@freakied0550]

@@BasementBodybuilding sometimes it gets stuck, what's a stephub to do?

[@arsenai4935]

Preacher curls are actually a lengthened position movement, more so than an incline curl because of gravity and where the dumbbells apply force.. But that doesn't mean biceps grow from a lengthened movement. It's only because the resistance profile for the biceps happens to line up really well with the preacher curl Edit: just saw the part talking about the guy in the comments LMAO

[@SouravBiswas-iw1vm]

I am just demotivated I want a budget diet and a good split to follow my strength is not increasing from 2 months 😩 isolation strength in some exercises have only increased 😓

[@Jonah..-]

How fast should I be bulking in terms of weight gain?

[@wertyuiopasd6281]

It's not stretch mediated hypertrophy though. It's nomenclatura and semantics but use your own words basement like lengthened biased etc and biomecanics knowledge > buzzwords. Stretch mediated hypertrophy is just stretching on animal studies. (Since animals are buffed and op for gaining muscle, they get jacked from light stretching but not humans).

[@BasementBodybuilding]

I wasn’t really talking about stretch mediated hypertrophy here. But lengthened biased isn’t a buzzword, it’s an objective thing. “Deep stretch” is what I’m talking about, and that is more subjective, and context dependent

[@wertyuiopasd6281]

​​@@BasementBodybuildingYes. Lengthened biased is your terminology and it is correct. I'm glad to have learnt this from your videos in details. Stretch mediated hypertrophy is just a meme word outsourced from animal studies lol.

[@watsonkushmaster3067]

I save you time guys - 8:17 this is the reason, you can skip all the levers bs... At this point its pretty obvious that basement is paid by Big Preacher and Big JM

[@BasementBodybuilding]

I’m surprised it wasn’t brought up in the VP debate last night

[@richardtrass]

Interesting comments te the DB incline press. I personally go all the way down with no issues at all. But my incline is very shallow. Not 45 degrees. I really like the stretch tbh so don’t plan to change. But for some I think your point may be very helpful advice

[@bermysanders9278]

Sup BB, where did you actually learn about resistance profiles, i'm a coach just starting out. and would love to know if you have any resources thanks :)

[@riovertoli8236]

Hey Basement, How would you explain the study in which they compared the leg extension where: - One group of people performed the leg extension regularly - One group of people leaned back when performing the leg extension and saw better growth? The group that had a better “stretch” saw greater growth, however do you think the adjustment of their hip position made the movement’s resistance profile harder in the lengthened position, thus being the reason for better growth?

[@BasementBodybuilding]

Not familiar with the study but based on what you described: I’d say it’s just because they were training at a longer length generally, so they saw more growth. This is an example of when setting yourself up to get more stretch is a good thing

[@johnratnam4864]

Getting the maximum stretch during your spider curls is the meta

[@Thesinistereyes1]

people like to think optimal vs sub optimal is 0% gains vs 100% gains when in reality it might be 49% vs 51%. Don't get hung up on what is the best way to lift, just focus on the fundamentals and stay consistent.

[@DreamPhysiqueCoaching]

Great observation Landon thank you for this insight. One thing you done great in this video is give a very specific example. If you could do more of that in videos moving forward by giving examples of specific exercises , movements, realistic progressions etc that would be very beneficial for us to really understand. Thanks man

[@benmitchellcoaching]

Milo Wolf low key the newest fitness industry villain (only based lifters will understand)

[@Jimster619]

Could you make your own 'bite-sized' vids about resistance profiles? Maybe separated by muscle groups and highlighting the popular lifts. What you said about db press seems really helpful as my shoulders feel like crap when I do a deep stretch but always feel I had to or miss out on gains. Would be interesting to understand this stuff on other lifts.

[@TrivialWaste]

He has a vid about it kzbin.info/www/bejne/jojde2megaiomqc

[@le_rayon_vert]

I was thinking of this when i was watching the content of a British natural pro bodybuilder, forget his name. I noticed he wasn’t getting full range of motion on his pressing despite sounding extremely knowledgable talking about resistance curves and all that and also being extremely jacked. Just recently, I gave myself some shoulder pain and i think it was from doing flys and going ham in pursuit of maximal stretch. But as a novice lifter I’m probably getting a bit carried away and not taking into account all the variables at play including ensuring i have good form etc.

[@alexbecar977]

One of the few people who actualy explains "tension" the word that most influencers throw around without knowing what they are talking about. Stretch at all cost is stupid, but the community is being confused by "science" that many times is just biases and broscience.

[@daxvax]

solid info. personally my bicep rutine is alternating dumbbell curls and preacher curls. just ignoring all the bullshit on the internet. no need for 59 different lengthened biased movements.

[@DCJayhawk57]

I think the whole point of lengthened partials, at least the application from the more reputable science based creators, is to help fix the resistance profile of an inherently shortened biased movement by spending more time at long muscle length. This has nothing to do with the stretch. I still see a lot of people talking about the stretch, and even Milo Wolf will use that interchangeably sometimes, but it's not the same thing as training at longer average muscle length. To my knowledge, the only stretch meditated hypertrophy studies we have in humans are on the calves with a passive stretching boot. Everything else is just longer muscle length training. Resistance curve is a different thing altogether. A preacher curl has a lengthened biased resistance curve despite putting the biceps in a pre-shortened position, and there was a study comparing that to incline curls. In that study, preacher curls were superior. A lot of back movements are shortened biased resistance curves; there's a reason why using a little body English on a bent row is not only ok, but preferred, because it helps to even out the resistance profile. Really, as long as you're not doing top end partials, you're going to be fine just doing a variety of movements with full ROM.

[@snowiblind]

2:30 what is a JM press?!??

[@BasementBodybuilding]

😂😂

[@Luke-vj3qn]

I think one should just go by feel. I have had many excercises that I would do and after a set, even tho I went to failure, I would feel like "wtf is that excercise even doing" Like I felt the muscle working but the excercise just felt useless, idk how else to explain it. I then tried switching to an excerxise to get a bigger stretch and it felt like my third eye opened. Also I I think that looking at where the peak resistance of the movement is it's missing the whole picture. because even if that bottom stretch doesn't have peak resistance your muscles are the weakest in the most lenghtened and most contracted position. so even if a movement looses tension as you get to that deep stretch your muscles are weaker in that position, therefore matching your muscle's resistance curve. One issue of the "science based craze" is that people get caugh up trying to find "the best" excercise for xyz, where really they should just think about what excercise is "good enough" for them at that given time

[@DarthBeanr]

Did you find your resistance profile video yet?

[@loovlehcuppatea2830]

I do personally get some nutty doms from the extra rom incline dumbell press even with huge arms, i usually do lengthened partials at the very end when i cant get paat the sticking point, tho maybe one of these days i can experiment with standard rom and see how that works for me, has worked for countless bodybuilders in the past for sure, tho my 10kg plates are very bulky

[@BasementBodybuilding]

Third

[@edtheangler4930]

I'm watching this while doing fat grip wrist curls with 15kg to failure. Typing burns lol

[@dubcheeseburger]

link for your other vid????

[@BasementBodybuilding]

kzbin.info/www/bejne/jojde2megaiomqcsi=vd3HWytATEBiQqP7

[@matthewschoenborn4833]

Dr. Mike keeping natties small

[@mozartmemelord]

Man its weird how the great natural influencers carry so much the true lifter community with all their knowledge. Its like you have to be natty to have this knowledge because it is just that much harder and only the best can break through and have mind boggling physique. At this point even though I don’t think im an idiot but all of you guys probably saved me years of progress.

[@Loyaltyinthisbusiness]

Where's the link to your video bro?

[@BasementBodybuilding]

kzbin.info/www/bejne/jojde2megaiomqcsi=vd3HWytATEBiQqP7

[@Loyaltyinthisbusiness]

@@BasementBodybuilding thank you man

[@ansharora6640]

What is your opinion on the new jeff nippard video?

[@bradM00]

“BIG CHEST”

[@ronroyce6]

Where is the video?

[@contecrusoe]

Well deserved humble brag

[@BasementBodybuilding]

Thanks brother 💪

[@stopplzs]

Lengthened partials produce the most hypertrophy in the distal region of the muscle. Which bodybuilder wants arms with big distal regions? It completely kills the biceps, delts and triceps "peak." You can see it in all the science-based lifters besides Jeff, who built his foundation with the basics before he become too gimmicky. I think it's best to balance exercises that target both the lengthened and contracted positions

[@zerrodefex]

Isn't the point of doing 21s for the arms that you spend equal reps in the lengthened, shorted, and full ROM?

[@gregorammann7147]

I agree with not throwing out shortened biased movements but that lengthened biased exercises build primarily the distal part is just wrong. Neither supported by science nor experience. You can build nice biceps peaks using preacher curls alone (which are lengthened biased).

[@menhajahmed8262]

Can you link the video you are referring to. I’ve pretty much doing the stretch thing but that’s because that is where my current knowledge is at

[@BasementBodybuilding]

kzbin.info/www/bejne/jojde2megaiomqcsi=vd3HWytATEBiQqP7

[@menhajahmed8262]

@@BasementBodybuildingthanks a lot

[@Ghaulmylvahvai]

you ever do bent over smith rows? kinda interested how that excercise works for you.

[@worduser899]

This is interesting. I've been doing the super deep stretch (dumbbell basically touching the bicep) on incline press for a while now. I'm going to try to dial it back a bit tomorrow and see how it feels. I might've been losing leverage for no real reason which in turn explains why I've been slightly frustrated with my lack of strength gain on that particular movement.

[@richardtrass]

How did it go?

[@worduser899]

@@richardtrass Very well. I’m getting the same amount of tension in the pecs and the same amount of reps with the next pair of dumbbells. I still go pretty deep, but not at all like before. The only thing I still wonder about is shoulder health and mobility. I like to go with the dumbbells for incline just because I’m also doing flat bench. So I figured it’s the best of both worlds going heavy on the flat and then getting a super deep stretch on the incline instead. But I don’t actually know how beneficial that’d be, and since I can still go a bit deeper than with a barbell, and am noticeably stronger, I think I will stick to the slightly shorter ROM for a while.

[@richardtrass]

@@worduser899 sounds good. I’ll stick with a full stretch at the bottom on incline as I don’t notice any shoulder issues and I’m not concerned about going heavy. But my incline isn’t steep. Very shallow. Way less than 45. Probably only 15 to 20 degrees or so

[@Mmmmchocolate]

I would think that since preachers allow for more weight, or I would think they would, that impacts as much as a stretch does. Weight still matters. Light weights at a max stretch aren’t as effective as heavier weights not necessarily at max stretch.

[@slovc4880]

This opened my eyes like crazy

[@agentperry8347]

Basement would you say a lengthened resistance curve is better than a lengthened lift in relation to muscle? Like the study on Incline curls and preacher curls, preachers are hard at the stretch in tension but the Incline curl is stretched in muscle but not resistance/tension

[@agentperry8347]

Nvm haha I think you answered this

[@BasementBodybuilding]

@@agentperry8347yes sir lol you found my answer

[@mustaf2834]

I am lifting for 2 years and I am currently bulking ( I start talking creatine befor 2.5 month) here is my progress in the reply comment... can you advice me if iam bulking properly or to fast?

[@mustaf2834]

this week body weight 80.5 kg averge calories (day) 3980 last week body weight 80.3 kg calories 4080 befor 2 weeks weight 79.5 kg calories 4150 befor 3 weeks weight 78.7 kg calories 4274

[@KIKKAAA685]

BRO JUST DRINK 2 Gallons of milk a day you need to gain weight

[@mustaf2834]

befor 4 weeks weight 77.8kg calories 4135 befor 5 weeks weight 77 kg calories 4180 befor 6 weeks weight 76.6 kg calories 3980

[@krelrykobisnos]

you need to gain wweight 10 gallons of mil a day get a cow

[@mustaf2834]

@@krelrykobisnos iam 5'8 feet

[@omp365]

Where’s the link to the video?

[@BasementBodybuilding]

Just type in the ultimate guide to resistance profiles

[@omp365]

@@BasementBodybuilding cool, thank you 👍🏼🙌🏼

[@WildAsDaTaliban]

Those examples make sense.

[@HITsweden]

when to go for the deep PAINFUL stretch that RP is recommending? :)

[@roger012194]

Its funny people saying this or that provides a stretch and think themselves to be "science" based are actually just bros lol

[@DaLordIsBack1]

Are you the smartest noble natty?

[@BasementBodybuilding]

By far. My iq is 147, on a bad day

[@William1683BT]

@@BasementBodybuildingdidn’t I see you at Tony Starks last Expo?

[@damonmart6627]

Perfect video to watch while eating