How Muscle Length Impacts Hypertrophy

[@highestbidder12]

Most underrated fitness channel on KZbin.. great information and the visual nature makes potentially complex topics manageable.. keep going, your channel will blow up!

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@hsvxidhejdb]

This srsly deserves more views. The information is presented very cleanly and the points are articulated very clearly!

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@francoparadiso8665]

Absolutely great video!!! such an in depth explanation of the simple concept of the length/tension relationship = muscle hypertrophy!

[@FlowHighPerformance1]

Cheers, glad it was helpful 👍

[@ChristianGyro]

Your videos are insane, I’ve been binged watching all of your channe, that’s mad how you don’t have more subscribers ! I hope you’ll blow up soon :) you deserve it

[@FlowHighPerformance1]

Cheers, glad to hear the videos are helpful 👍

[@rahulramteke3338]

Thank you so much for the info!!!

[@FlowHighPerformance1]

No problem 👍

[@khaledq4667]

Just came across ur channel, very underrated man keep the great content up 👏🏻👏🏻

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@cammiller7686]

Awesome video. Making science accessible to everyone. Thanks

[@FlowHighPerformance1]

No problem 👍

[@TonyDrecaps]

Great video! Just needed more examples like the ones near the end

[@FlowHighPerformance1]

Will keep that in mind for future videos 👍

[@TonyDrecaps]

@@FlowHighPerformance1 perfect!

[@oscarsanchezgiller]

Very very well explained

[@FlowHighPerformance1]

Cheers 👍

[@giorgidolidze3421]

Great video! I'm wondering if I can have a somewhat similar progress training at home with dumbbells only (with adjustable weights) as opposed to training at the gym with many different equipment? Are dumbbells enough for a skinny guy to build muscle mass?

[@FlowHighPerformance1]

Db's might be okay initially, but I would recommend transitioning to a gym at some point for more variety 👍

[@shabierahmad4986]

Very informative as always, Need a detailed video were Distinguishion between two exercises will be explained which is more Beneficial than othere in terms of Lenghtning and shortly.

[@FlowHighPerformance1]

Yes, this could be a good idea for future videos 👍

[@MD-tx8se]

That is best evidance based free content on YT👏🤜🤛

[@FlowHighPerformance1]

Glad to hear it 👍

[@facepullsscents]

Thanks really good video I waiting for!!! Really appreciate your work!

[@FlowHighPerformance1]

Cheers, no problem 👍

[@deadliftalot]

P.S i love ur videos man 💙

[@FlowHighPerformance1]

Cheers, glad they're helpful 👍

[@blackgoatmetal]

Please make a review or study about pulse reps or x-reps!

[@FlowHighPerformance1]

havent seen any research on this

[@bigmohammedbby6474]

Great video but the study on the preacher curl is wrong. Near the top half of the life the weight isn’t working against gravity compared to the bottom part where your working against gravity. The only way to do the study in a preacher curl would if you made a variation on the top half. You’d have to get a cabel and put it level with your face so you’d be working against gravity properly on preacher curls

[@FlowHighPerformance1]

Good point here, something I will definitely look out for in future studies. However, there are quite a few other studies showing a similar response with various different exercises too 💪

[@dmicah3960]

About quads, compared to squatting deep, would it be even better to do leg extension lying down? Since extending the hips seems to lengthen the quads (just like how the opposite does the same to the hamstring), and with the deep squat, you are kind of shortening your quads near the hip, so I doubt that’s the longest you can get.

[@FlowHighPerformance1]

Yes, this would be true for the Rectus Femoris (middle quad muscle) because it crosses the hip joint. However, for the other 3 quads muscles, they do not cross the hip joint, so hip position/movement wont influence them 👍

[@jesusisking3122]

I have a question, I want to progressively overload for strength and all i do is add more weight per week and lower reps should i lower sets as well or no?

[@FlowHighPerformance1]

No, maintain number of sets

[@danstafford5977]

Muscle length has to do with attachments you have the origin and the insertion... it varies by a person's genetics.

[@FlowHighPerformance1]

yes, muscle attachment sites can vary between people

[@1brunner699]

Thanks for the information. Are you offering any promo codes for your templates at this time?

[@FlowHighPerformance1]

Not at the moment, but keep a lookout for sales which I have usually have a few times per year 👍

[@rajarshichakraborty8862]

Wanted to know your opinion regarding something, do you think 8 sets of pull ups and 12 sets of rows per week (rows done in a way to maximise upper back growth) will be sufficient enough to maximise lat growth or shd I bump up the vertical pulling volume to about 10-12? In other words, shd I consider the back as a whole and try to stay within the 10-20 weekly sets range or shd I divide them according to the diff muscle groups, namely lats and the upper back, and try to incorporate the mentioned amount of sets for each of them separately in order to maximise their respective growth?

[@FlowHighPerformance1]

Depends on how your lats and upper back respond. If the lats are lagging, then do more volume of vertical pulls. If the upper back is lagging, do more volume for rows. If there is no specific lagging areas, evenly distribute volume between vertical pulls and rows 👍

[@dogetastisch9038]

So, try L-sit pull ups guys! Great way to lengthen the lats on pull ups.

[@FlowHighPerformance1]

How would this lengthen the lats compared with a regular pull up 🤔

[@dogetastisch9038]

@@FlowHighPerformance1 they have an origin at the pelvic (ilium). So when you tilt the pelvic and raise your legs, the distance between origin and insertion increases. You can actually fe, that the pull movement in the pull up gets signifficantly harder, especially in the bottom part of the ROM.

[@FlowHighPerformance1]

@@dogetastisch9038 Very good point. I have never even considered tilting the pelvis to lengthen the lats. Thanks for sharing 💪

[@Ignasimp]

We sre talking about hypertrophy all the time. But does all of this apply to strenght too?

[@FlowHighPerformance1]

Good question. No, this is specifically applicable to hypertrophy training. Here is a video discussing the differences between strength vs hypertrophy training kzbin.info/www/bejne/lV7QgqOLrdqNbKs

[@rajarshichakraborty8862]

Hey FHP, what are your thoughts on the MRV for the shoulders, like how should we calculate it? Should we consider the shoulder as a whole and try to incorporate 10-20 weekly sets for the entire muscle group as a whole or should we divide it into the three heads and try to get 10-20 weekly sets for the each one of them separately? What I mean is should it be like front+lateral+rear = 10-20 weekly sets or should it be front = 10-20, lateral =10-20 and the rear head = 10-20?

[@FlowHighPerformance1]

Good question, and there is no right or wrong way to do it. These two videos should help kzbin.info/www/bejne/haWtYoJ4iKp_eM0 kzbin.info/www/bejne/mZKzlJWFr6asaNU

[@Lodzio20]

Separate them.. Front delts doesnt really need extra work if its not your priority. Side Delts and Rear delts can take even 20+ sets a week. I recommend watching Mike Israetel videos.

[@rajarshichakraborty8862]

@@Lodzio20 I do follow Mike

[@vakilian]

What does this principle imply for shoulder training? Which exercise(s) would be superior for delt hypertrophy, particularly side/rear delts?

[@FlowHighPerformance1]

Side delta are basically impossible to train in a stretched position. Most rear felt movements will be effective, just make sure to use full ROM 👍

[@vakilian]

@@FlowHighPerformance1 OK, thanks bud. I guess I'll try to keep mind muscle connection with good form, and use principles of progressive overload to grow them. Compared to basically any other muscle group, my delts are not very responsive, I guess that's just genetics.

[@artmaker123546]

@@vakilian The delts are a very type 1 muscle fibre dominant muscle group. This means that the vast majority of delt activation will come when the time until faliure is greater, ergo sets that last for over 1 minute. Doing some brainstorming myself, i found that in order to achieve this with side raises, the reps performed have to be above 30, since the movement takes about 2 seconds to complete per rep. Once i started doing this, instead of the traditional "sets of 12" approach, my side delts exploded. Same goes for forearms and calves really. Fibre composition is an underrated part of training. TLDR: Delts are type 1 fibre muscles, meaning they need lots of TUF (time until faliure) to grow. This is achieved when reps are high, around/slightly above 30

[@vakilian]

@@artmaker123546 interesting thought process. Agreed it's important to train predominantly fast twitch and slow twitch fibres as appropriate, but I've never considered more than 30 rep sets. I'll try it as after many years of prioritising them, eating well and getting in otherwise excellent shape, my delts are a permanently lagging body part. Thanks for the advice much appreciated.

[@artmaker123546]

@@vakilian

[@bagelboy310]

Does less weight lifting increase muscle? Like if one guy trains only arms and another guy trains the same amount of arms but does full body too, will they both gain the same amount of muscle or will the guy who does only arms gain more because his body can focus more resources on only one thing?

[@FlowHighPerformance1]

Good question. I would say no, doing less training wont result in more gains. However, more training will reduce the amount of time & effort that you can dedicate to any given muscle. If you perform a full arm workout, you will probably accumulate more volume compared with a full body workout. It all comes down to total weekly volume at the end of the day 👍

[@eastcoastkickz4891]

I do 10 reps pause, 9 reps pause, 8 reps pause so on ,7,6,5,4,3,2,1

[@FlowHighPerformance1]

What exercises?

[@eastcoastkickz4891]

@@FlowHighPerformance1 leg extension, hamstring curls . Both of these i try single legged and dual for imbalances i have Also one of my favs i grab a 10-15lb ball. Hold it in front with 2 hands and raise up to eye level then down no pause. Its helped with uneven front delts and tight arms

[@FlowHighPerformance1]

Nice. That must burn towards the end 💪

[@deadliftalot]

I have a question , today in the gym i was doing the leg press at 70% of my max and i did it for 20 reps but i still wasnt close to failure , does the failure have to be in the end set or do you have to bring each and every set to failure?

[@FlowHighPerformance1]

Ideally every set should be taken close to failure. In your case, you may need to add load, and make sure your technique is strict and effective 👍

[@deadliftalot]

@@FlowHighPerformance1 thank u so much bro ur videos help me with everything

[@MrBestofGaming]

Great video as always! If I weigh 72kg/159 pounds how much protein should I be consuming on a lean bulk?

[@BlackiJ11]

If I may answer. Firstly, doing a lean bulk is like shooting yourself in the foot in regards to developing muscle mass. However, if a lean bulk is your goal, I believe 2 to 2,2g of protein per kg of bodyweight is an optimal amount. So around 142g

[@Lodzio20]

@@BlackiJ11 what? So you want him to get fat?

[@BlackiJ11]

@@Lodzio20 Firsly, gaining fat does not necessarily mean you become fat. Secondly, gaining fat is part of being in a hyperbolic state aka bulk

[@FlowHighPerformance1]

this video should answer your question kzbin.info/www/bejne/f6TPgaadiKyLqrM

[@deus6950]

@@BlackiJ11 bullshit u r wrong maintaining is not good LOL u dont understand lean bulk HOW EVER less of a calorie surplus u r in u r going to get fat

[@stoenchu122]

Hamstrings are the only muscle in the body that have benefits of training it only in longer length

[@FlowHighPerformance1]

I have an updated video on this topic being released very soon 👍

[@ambargabrielajesus3506]

I still cannot comprehend when an exercise has an lenghtend postion or a shortened position😢

[@FlowHighPerformance1]

You will need to have a basic understanding of muscle anatomy for this to make sense. Try looking into the anatomy of a specific muscle and it should make sense 👍