Is Lengthened Muscle Training Fad Premature and Overrated?

[@John.F.Kennedy-16]

Truthfully, every time I workout I picture Dr. Mike yelling at me to do ‘as if another’ every rep. And ‘slow’ in his voice. It works

[@Zacatl1]

Same except it’s when I’m wrestling with my heina

[@silverjackaI]

You need more “BIG CHEST, BIG CHEST” in there.

[@digitalpylon]

Finish!

[@edwang650]

Haha this is so ture. I actually do the same😂

[@usafyyc]

Every leg day! 😂

[@matiMWM]

I tend to conclude prematurely

[@diabx0r]

It's no secret, amigo. My mom's a talker.

[@PatrickCWalters]

😂😂 ​@@diabx0r

[@CriticallyGnart]

​@@diabx0rmuscleman?

[@seaneyo]

It’s not the size that matters, it’s how you deduce it

[@ricky5369]

same

[@yeff3606]

Eat spaghetti and burritos to build muscle. Got it.

[@joelcarden9765]

😂

[@executioner_ecgbert884]

Sounds good to me

[@afroize]

based

[@rizennsunn]

I've already tried, don't bother💪😞👍

[@jatinsingh1856]

I've been doing it for last 2 years. Trust me, it does not work.

[@TheZero1er]

Yo Dr. Mike, I saw you the other night traveling out of Los Angeles, was going to say hi but I was preoccupied with handling luggage. Love your videos and enjoy your trip!

[@snarpking]

Doxxed

[@Psilocin-City]

Stalker….

[@iamchristenlalala]

You're gonna have to find the best spaghetti to fatigue ratio

[@crimeseen3255]

3 spaghetti to 1 fatigue. Thank me later

[@crimeseen3255]

2 spaghetti to 2 fatigue is also effective

[@rafaelt8589]

2 spaghetti to 3 fatigue is also pretty good during the week before a deload, but results may vary

[@Moose92411]

Good old SFR. …. That’s what SFR means, right guys? Guys?

[@rafaelt8589]

@@Moose92411 noo, that's subway to fatigue ratio dawg

[@kevinnistor1954]

The lil beat yall had on the ad read got me groovin enough to pop the shit outta my back, so thanks for that

[@lamichiganr326]

*I'm a 54 yo lady who lifts in a very controlled way and I feel like I have improved my muscle strength with the lengthening portion.* *Lift on peeps.*

[@DroneCorpse]

okay but why are you shouting

[@AveChristusRex789]

@@DroneCorpsewhy not

[@AlphaLionTrillionaire]

No need for bold, youre not that interesting or important

[@hyeboi]

you okay sweetheart?​@@AlphaLionTrillionaire

[@T_T-T_T]

@@DroneCorpseikr? My ears hurt 😢

[@LUKA_911]

This is exactly the type of video i love to see from rp

[@DanielCollins419]

"Dr mike protect the soul society"

[@LUKA_911]

@DanielCollins419 ahahhahahha

[@Deeplycloseted435]

What people that aren’t in science don’t understand, is that one study doesn’t make science. If 20 studies of similar design get similar results, we have a good bit of confidence. When one study of similar design pops up, that gets different results, we don’t throw away the prior 20 studies. We take a close look at the new data, and consider the study design, what is different about it, and then try to replicate it. There is nuance to interpreting data based on design, in a given field. It’s never a “this is right” or “this is wrong” sort of a thing. It’s a “based on the data this is likely the best” kind of a thing. It’s why we need TONS of studies. Everyone once in a while, somebody develops a better study design, and shows something new. Then teams of scientists around the world get to work replicating the data, and teasing out improvements to the study design, to get a MORE CORRECT answer. It’s not about right or wrong, its usually about the “most correct that we are aware of”.

[@Johnpdf]

Multiple studies arent good either if there is no mechanistic explanation as to how its possible and also if you do not interpret the data correctly, theres no evidence showing better gains in trained subjects because trained lifters cannot get more longditudinal growth

[@factorfitness3713]

If only that's how the media reported on it.

[@SpecialEllio]

@@Johnpdf even if you don't know why something is happening, it doesn't necessarily make the study bad or wrong, though you obviously need to work to figure out the mechanics of what's happening,

[@Johnpdf]

@@SpecialEllio correct HOWEVER the current evidence does not support lengthened partials the studies on the biceps and triceps in trained lifters showed slightly better growth in biceps lengthened partials and slightly worse in triceps however not really a statistical difference except mechanisms tell us that biceps have the best leverage in the mid to lengthened position and triceps closer to the shortened position which basically gets proven in the studies, also all the data showing better growth is on untrained lifters this is due to them not having their longditudinal adaptations already(sarcomerogenesis) until theres evidence showing greater radial growth its safer to assume the current evidence just shows that its longditudinal growth which most trained lifters will already have those adaptations and just need to maintain them

[@Johnpdf]

@@SpecialEllio Also the only study on triceps showing overhead extensions better grew all 3 heads better which doesnt make alot of sense and the researchers couldnt explain it, every other study does not back this up, the long head is mechanically disadvantaged overhead its a medial and lateral exercise why do you think you are weaker overhead because the long head cannot contribute as well, just because studies show something doesnt mean its good if we know mechanisms do not back it up but other studies counter the evidence, personally i think if you manage volume its probably fine as lengthened exercises produce more calcium ion related fatigue but the current data doesnt really support it for every muscle and we can guess which muscles will benefit and so far the mechanistic data has been proven correct, obviously more data is helpful so that we dont have to rely on just this data

[@martingamer5591]

I was already sold on stretch-focused training before the current research came out. For ~4 months in 2017-2018 I Followed a program that relied heavily on contraction-focused exercises. Box Squats, Rack pulls, Cable crossovers, Triceps pushdowns with rope attachment to focus on maximally shortened position, and Spider Curls were all staple movements. After finishing this program and resuming my normal training, I was able to do do 10-20% Fewer reps on basically everything. The squeeze is garbage.

[@thodorisevangelakos]

Eating a burrito right now, it's essentially cow muscle fibers torn into minced meat that I've cooked so not that far off

[@williamgrant2289]

Holy shit 🤯🤯🤯 Dr Mike, get this guy on your channel ASAP! 😂

[@kinginthenorth1437]

I would like to see studies in individuals that aren't just trained but trained with full ROM. To ensure that we aren't introducing a totally new stimulus and range of motion to people that were previously doing shortened partials.

[@mitchelljarvis2944]

Bump!!

[@Ryan30z]

The study Jeff Nippard was recently involved with is on this

[@kinginthenorth1437]

@@Ryan30z Pretty sure that study had trained subjects in both groups but whether they had done full ROM training beforehand or not was a crapshoot, as they talked about teaching full ROM to the full ROM group.

[@TheShattan]

See thats the thing though. People have different ROMs. Guy with super long arms on bench is doing more work than a t-rex. By doing the lengthened positions you kinda ensure, you are pushing it to the limit. For some it may help a lot, for others maybe not at all. You can gain something without losing anything. Seems good

[@kinginthenorth1437]

@@TheShattan You so completely missed my point, I don't even know where to begin explaining it to you because you wandered off in like 5 wrong directions explaining shit to me that I don't need explained.

[@ESGymNo2]

Wow, this video was unbelievably information dense. I felt like I just dove into an entire new world of knowledge. I've had to pause and rewind this countless times already and I feel like I still have things I haven't picked up or fully understand. This is AMAZING work.

[@SSmithYT]

Premature thoughts: Lengthened muscle training hits most of the muscle fibers in the muscle that are undertrained. Helps improve range of motion by spending more time in a lengthened and stretched positions.

[@derekcline950]

Seriously. Standing at work significantly increases lifespan because we sit too much. I wonder how much full ROM and and lengthened partials only give great results because everyone naturally works shortened

[@jazzyje5ter223]

@@derekcline950what if I’m sitting with my legs stretched out in front of me. Or if I’m laying down kicking my feet to Dr mike videos?

[@derekcline950]

@jazzyje5ter223 Gotta get a yoga ball. Chicks love a dude with a yoga ball. Right? Seriously, though, I can't believe lifting 45 lb plates a dozen times everything I enter the gym does nothing. Maybe it's next to nothing? But benefits of a full stretch isn't that big of a benefit anyway

[@muffy_bunz]

@@derekcline950As someone who used to stand in one spot for 12+ hours straight at work, it is not better for your health. It absolutely destroys your knees and lower leg veins.

[@VenturaHighwayman]

Counterpoint: most people rush the eccentric portion of any given movement near the point of muscle fatigue and therefor lose out on the hypertrophic benefits of the lengthened position of any given muscle. Rather than add lengthened partials, just slow down your eccentrics closer and closer to failure.

[@Snerdles]

If there is one thing I'm the best at it's being premature!

[@scottforant777]

Wow Daniel, glad to see you on Dr. Mike show! I remember benching pressing with you in NYHRC! I used to be the locker attendant!

[@MaksymMakarenko-t9z]

Burrito analogy is gonna help me with my histology test tomorrow!

[@drew5334]

I've started focusing on the stretch while lifting to both A) help growth and B) build strength through a wider range of motion. I've found throwing a half round foam roller on a bench is fantastic for getting a bigger stretch in the pecs when doing flyes or presses.

[@Ammotive28]

Fitness stuff has been off my feed for a while. Dr Mike pops up randomly with some sage advice. 20mins later I’ve signed back up to the local 24hr gym. Feeling strangely motivated this time. Thank you Dr Mike. I’ve been on/off lifting for a few years, never been consistent. I also ride/race MTB enduro. I’ve got 7 months until my first race next season, I’ve got a rocket ship of a new bike and hopefully, I’ll have a rocket ship of a new body by then too. Cheers mate

[@we1xxi]

0:30 Spaghetti burrito sounds amazing

[@factorfitness3713]

A mega, mega spaghetti burrito.

[@ashleydawson4057]

In a deep cut currently and boyyy do I agree 💯

[@mrjeremyhurwitz]

What a dude, Daniel (prob soon to be Dr Daniel) Awesome hypothesis and examples (Reminds me of Derek’s style, word selection with detailed and thorough answers)

[@mitchelljarvis2944]

I love how the conversation became so high level, and all the commenters are stuck on the burrito analogy.

[@AlextsarDiary]

I learned this 8 years ago!. Where i was doing partials for the edge end to end tissue points from every muscle to increase the lengh of every single one per machine. Amazing results.

[@Fanta666]

I love this in depth technical discussion. More!

[@jakedones2099]

But it does nothing for you. All you have to do is go to the gym and push. Fascicle length does nothing for you

[@Fanta666]

@jakedones2099 not everything is about optimizing gains. Im happy to learn more about human anatomy

[@jakedones2099]

@@Fanta666 yeah knowledge is nice for its own sake. there is something to knowing about how nerves innervate the muscle, how signal is propagated. what is the mechanics of contraction where energy comes from.

[@santicruz4012]

Dr Mike, will you ever talk again to Lyle McDonald? He seems to be spot on in many things that now you corrected in the last few years (like slowing bar velocity = getting close to failure)

[@destinsather9757]

They got too much beef. Dr. Mike couldn’t handle it.

[@jump_again]

lol not after that video with solomon nelson

[@DiskoKDiskoL]

​@@destinsather9757what happened?

[@Milios666]

Lyle is awesome, don't care about the beef. I watch both

[@Johnpdf]

Dr mike better for entertainment lyle better for knowledge​@@Milios666

[@slanahesh]

All i know is that in my personal anecdotal experience, i re-jigged my entire workout program to prioritise exercises that emphasise putting the muscle under the most load possible in the stretched position and ive had awesome gains in every body part this year since i started doing that.

[@briancazana3125]

Same. Like you can try this and see for yourself. Any non believer is just lazy

[@StrappinYoungChad]

Same, I thought it may be just me convincing myself it's better but the notepad doesn't lie

[@marzoval9551]

Same. Also comes with intense DOMS the day after.

[@sharks408n209]

Dr. Mike! As of late, I've been doing a lengthen partial/ Myorep Match hybrid and it has felt pretty damn good Ex : Seated Leg Curls 25 X 12 25 X 10 + 2 Partial 25 X 9 + 3 Partials Would love too hear your feedback on it love the channel!!!

[@pedrosmereka]

My subjective perspective, from the moment I’ve started doing exercises as Dr. Mike recommends, which means focusing on the technique, doing it slowly, mindfully lets say, I get more hypertrophy and I feel that my muscle tissues actually works on more with less sets and exercises than before, so for me it works and I really enjoy focusing more on technique and feeling of muscle that just putting on more weight

[@veritechzero]

I've been relatively consistently lifting for a decade or more. But I've only started focusing on lengthened stretch lifts with emphasis on putting that load at stretched positions in the last year, and I have made more gains in this last year than the whole decade before. So even if it is overrated, it has been hugely beneficial for me personally.

[@bartol579]

Reaction on Nsima Inyang? Would be intersting to see dr. Mike react to him and his stile od training.

[@HumbleDictator]

Just debate Chris Beardsley already. Everyone's been addressing his arguments without ever mentioning him 🤣

[@HumbleDictator]

@Jb-du5xt what?

[@HumbleDictator]

@@Jb-du5xt (there's a delete comment option)

[@mark_mayers]

I would love to see this. Dr. Mike already did a debate with Paul Carter a while ago, and Paul ended up dodging every single question. Now with the mounting evidence of lengthened-position training being superior and Beardsley and Carter disputing that, I would love to see someone who isn't a massive douchebag (Carter) debating Dr.Mike on the topic of length-tension relationship and lengthened-biased hypertrophy training.

[@HumbleDictator]

@mark_mayers well Paul Carter is a joke, I do trust that Beardsley would be a better discussion.

[@augustomarquez3845]

These guys don’t understand physiology and the long data of fatigue like chris beardsley do, that’s why

[@Daniel_WR_Hart]

9:20 But even if the individual fibers get longer, wouldn't the length of the entire muscle stay the same despite getting thicker? Even if the muscles as a whole got longer, wouldn't you need the tendons to get shorter to allow the muscles to really fill out your frame?

[@SeuOu]

Even if lengthened partials were all neutral to full ROM training in terms of hypertrophy, they would still be superior just because of the SFR...the fully contracted position is the most fatiguing, cutting it out is a huge stimulus to fatigue ratio gain.

[@ashscott6068]

Plus, who doesn't want to be more flexible. Some of those pro bodybuilders look like they can't wipe their own ass, so what's the muscle even for?

[@pouihurmen]

This is simply false lol

[@SeuOu]

@@pouihurmen Which part? The SFR benefit? Think of vertical pulling...you lose the bottom end of the ROM first as you fatigue (the fully contracted position). If instead of pulling down to your chest or clavicle, you just use the top 3/4 of the range as a lengthened partial, you'll immediately gain reps vs. your full ROM numbers. You can test the same thing with a chest fly or anything else that ends in a full contraction. Try it.

[@santicruz4012]

@@SeuOu Just keep in mind that shortened partials, or concentric biased excercies also have their place and can be more beneficial than full ROM in specific circumstances (i.e. joint pain)

[@dominiclawson4058]

I think I’m finding that each style weather it be lengthened positions, shorter positions, speed of movement as well as using body weight movement or weights, machines etc. I’ve used many different types of work out styles throughout my life and each have developed muscles and muscles groups overall differently. It’s something I’ve only now notice since using a Weight and Machine heavy routine for a long time.

[@tylerkidd6641]

My overlord Mike

[@geoffwatches]

It's okay if you have to change your mind if new research comes out Mike!

[@Johnpdf]

Yes but when he comes full circle to what the leverage high frequency team has been saying hes not gonna look good

[@perplexedcats7687]

I loved your collaboration with Hassan!

[@johntwineham6015]

Would not the increase in vesicle length also increase strength, by providing more leverage, ie a longer action arm? The statement that there is no strength increase i would like to hear more study results.

[@With2sULose]

How does this apply to frontalis and temporalis training? Trying to get that Dr. Mike head shape

[@brianbachmeier34]

We're all gonna make it brahs. 💪

[@CriticallyGnart]

What if i took my lungs to failure at the bottom of the ocean just to prove you wrong?

[@vincentruben4365]

Although the heartmuscle cells are different from skeletal muscle cells: while the left ventricle can respond with hypertrophy (up to a certain point) when confronted with stretch because of increased pressure, the right ventricle cannot, it wil loosen and get weaker.

[@nopressure4967]

I must say that in certain positions doing lengthened partials gives me the perception that I experience vascular "fatigue ". An example would be incline bench dumbell bicep curl. My arms would become blueish through the set. This causes me to experience a 1 RIR after a spesific rep count, irrispective (to an extent obviously) of load. I perceive that this is the reason that my load progression has flatlined, whilst preacher curls continue to increase. The hypertrophy is still there, but I'm worried about strength. Maybe it has BFR training effects. It causes me to be uncertain if I'm ready to increase load. I have very good ROM. Maybe its an interesting talking point.

[@luigilazar7949]

Can you do please a video about how you should warm up for every muscle group?

[@chickenfist3]

Dr. Mike a controversial topic in the wrestling community is should you take creatine during the season, people say no because its harder to cut weight. Other people argue that it doesn't substantially affect weight cutting and is totally fine. Thought and opinions?

[@CoCody_]

It feels so good to do behind the back seated cable curls with the cables set a little high

[@xJHN1010x]

I have a theory that squeeze focused training with long length partials once full rom failure is reached, is the best growth (concentration curls, dumbell lateral raises, back exercises etc) it would be interesting to see a study taking short length beyond failure to include length length partials vs stretch biased training to regular failure - I find it hard to do long length partials on exercises where the long length is basically the sticking point. Incline dumbell press, preacher curls etc

[@miguelcarrizales58]

Hey Dr Mike. Hope you see this comment i need some big help. Just had some surgery on my arm. More dermatology than anything with stitches. And was wondering about training advice. Do I continue with just one side of my body. When will I know I'm ready and healed.

[@seanjohnson197]

How do you lengthen a muscle while having two fixed points on either end? Does the lengthening just result in more dense tissue?

[@daronfayas8145]

The only exercise I've ever suffered injury from is Romanian deadlifts where you have exactly this tension and contraction happening simultaneously, at least at the bottom. This has happened to me twice in my life doing Romanian deadlifts. It was extremely painful and I literally felt something like a rubber band snap in my hamstring. It very sore for at least a couple weeks and not "good" sore, it was painful. ...so I'm putting on my exercise scientist hat and saying you're probably much more likely to have muscle tears that will put you out of training for weeks if you deliberately increase the stretch of the muscle while contracting it at the same time. If you don't have good flexibility in a certain muscle group, I'd proceed with caution. Don't stretch it too hard. That's my approach to Romanian deadlifts now.

[@sadimahmud256]

looking for some advice here. If i only do controlled negative (2-3 seconds) with really really heavy weight for the first few sets around 2 - 3 sets 1RM with 5 - 7 min breaks , then do full rom sets with regular weights . How would that effect muscle size vs strength gains.

[@hansngilbert3745]

Lengthened training can cause gains in sarcomere in a series and cross sectional area. The argument is that the sarcomeres in a series max out relatively quickly, and once the addition stops, it’s just regular muscle hypertrophy.

[@UncleSilverGaming]

3:00 The lengthened portion of the workout is much appreciated.

[@abc_0_10_11]

Really nice discussion. Enjoyed this while eating a burrito after gym!

[@orionsimerl6539]

Im going to open a food truck that sells sparittos. It's basically spaghetti wrapped in a burrito with cheese.

[@Desillias]

Copyrighted by Spencer

[@benh6452]

They have these at skyline

[@orionsimerl6539]

@benh6452 Skyline serves food you would make at home when you're hungry and don't have a real meal to make. You have spaghetti noodles but no ground beef or sauce. You have a little bit of shredded cheese, and a can of chili. Weird ass Cincinnati mfers. That's why the Bengal ain't 💩.

[@orionsimerl6539]

@@benh6452 They don't put spaghetti noodles in the burritos. That's the only thing I had there. Skyline is bs, I don't know how they thrive, it's just mediocre ingredients tossed together.

[@Sunny-x4n6f]

You gotta find what works for you. I have been lifting differently the last year, focusing on the stretch, slow eccentric, etc, and I have seen better results than I had 20 years ago doing typical bro splits 3x10x10x10. Is it the stretch? Is it slowing the eccentric? Is it just working out smarter? I don't care the results speak for themselves. Find what works for you and do it.

[@R1valRed]

Can someone clarify something for me? Say I have 3 fingers width between my bicep and where my forearm begins, Dr. Mike is saying that training in the lengthened position would shorten that gap over time?

[@thegarageworkshop3215]

Slightly off topic, but how do you join team full ROM on Facebook. Asks me for my order number to join?

[@philippvollmer9990]

I think I have to disagree on the lenghtening of the muscle part. With increasing fascicle lenght the muscle Fiber will not get longer, it will just have more contractile elements and therefore the look of the muscle also won't change to appear longer. Yes the elastic elements like titin in the muscle will decrease in lenght but the tendon won't, so the distance from the 2 tendon insertions is still the same. Please correct me if I got something wrong here.

[@hermitjayt]

Good Lord. This channel is literally getting a million subs every day or two.

[@kandarp434]

A PhD and a super bodybuilder, a rare combination.

[@paulvance6740]

When performing a repetition of an exercise, there is a: 1. beginning of movement phase 2. concentric phase 3. brief stopping of movement at the "top of the movement" 4. eccentric phase 5. very very brief stopping of movement at the "bottom of the movement" 6. back to step 1. It would seem most of the force generated within the muscle would be the change of direction which occurs between the very bottom of step 4 to the very top of step 6 AND this would be the likeliest candidate for most growth stimulus within a movement. If you put aside what Arnold S or Ronnie C or Jay C say they are doing when they explain exercises and look at what they are actually doing, all of them are actually doing their respective exercises in a way that maximizes deceleration and acceleration forces at the bottom of their movements. (They change lift direction quickly.) 'A cheat" is just a way of increasing these forces at a very specific place in a movement -- usually the stretched position. I see a lot of studies, studying eccentric, concentric, isometric, but I haven't seen anyone discussing this change of direction as a primary growth stimulus. Thoughts?

[@Al-gc9ul]

I just don't understand the idea of lengthened partials only. What would be the benefit of that compared to full ROM on exercises that still have a great resistance profile in the lengthened part, potentially with lengthened partial dropsets as an optional intensity technique to go even closer to failure. You'd still benefit from the stretch mediated hyperthrophy, the dropset allows you to go equally close to failure, with the added bonus of functional strength in the entire range of motion. It feels like the best of both worlds, and yet studies seem to completely neglect it as an option. What am I missing?

[@marzoval9551]

It's been found that shortened partials offer little to no benefit. Lengthened partials offer at least the same benefits of full ROM. So one could deduce that full ROM works only because of the lengthened portion of the rep (and the upper shortened portion is essentially redundant). But I don't think anyone is really advocating for completely abandoning full ROM. If anything, it's completing sets in full ROM, then finishing with partials to maximize the benefits.

[@keithianlocke]

Tried it for a couple months on "the thumbnail" cable bicep curls, and the cable lateral raises. Stopped about 8 weeks ago because caused shooting pains in forearms, and shoulders. After 5 weeks of normal bicep curls the pains stopped in forearms. Still got shoulder pain which just can't identify where coming from (muscle/joint) and causes problems with pressing, but not regular lateral raises.

[@AlexS_983]

I got elbow pain from the flat bench DB curls even going light, though the cable ones work very well for me personally. Sometimes the stretch can be overdone

[@keithianlocke]

@AlexS_983 I'm pretty sure from what I've experienced that it's not good for tendons training that way for any length of time (no pun intended).

[@marzoval9551]

Probably went heavier than you should, or stretching well beyond your joints' limits. Everyone's different. Shooting pains sounds like your nerve endings being pinched in your joints from over stretching.

[@keithianlocke]

@marzoval9551 the weight was within limits. Its possible the shoulder could be down to the stretch, but the elbow will only go to lock out and overstretching further is not possible. But as the pain doesnt seem to materialise in the bulk of the muscle in use, but in shoulder and forearm, I'm thinking it's the tendons at insertion points. I don't think it's pinched nerve because I can do the same movement pattern for shoulders as pressing (where it hurts) but in a pull movement, and the pain isn't there. And doing triceps cable pushdowns, where my shoulders aren't moving, the pain kicks in shoulder around the rear of the bottom of side delt in the last few reps.

[@evrenseven]

Ive seen the spaghetti mega burrito on cooking tok

[@kac5599]

Im 48 and need to lose more abdominal fat. I lost 60 lbs since march and now dont lose weight just hain muscle. How DO I shrink fatness faster. Is their one exercise I can do every day for a few hours that will help... leg squats or something?

[@Bigxbo55]

Dr mike analogies always top tier

[@DocM221]

Im a 24yo and after my achilles surgery I have full range of motion but my strength is there. Are you telling me I do a bunch of exercises at full plantarflexion and my muscle will get shorter?

[@homoerectus5747]

tbh Mike, ur videos have made me into a masochist. I embrace the pain, i enjoy the pain, i love the pain

[@GothGF-ArcaneBunny]

i finally invested in some versa gripps pro straps. hope they're worth it.

[@randomdisplayname]

I've tried to focus on more focus on the stretch portion of a lift in the last few months, not with every exercise on every work out. I like to alternate. Anyway... Maybe it's just growth, maybe it would have happened regardless but in the last 2-3 months of training this way, my arms have increased by about a quarter inch. From 16.25 to just marginally over 16.5. And they just look more aesthetically pleasing! So I'm happy.

[@henkdevrjes9640]

Is this a shortened partial repost of the long post from last weekend?

[@manmoth4]

The thing about "long muscles just look better" and don't generate more force is that most people don't consider that, on average, muscle length will be correlated with limb length. It's possible that a longer muscle generates more force proportional to the overall muscular volume, but this is negated by having to act on a longer moment arm. I don't know if there's studies that look at people with different muscle belly lengths for the same limb length. Or just take the limb length into account by calculating the actual force production.

[@oioioi-9942]

Problem is we have absolutely no idea how partials will impact growth after the inital eight weeks of doing them (the length of those studies). Maybe growth will stall entirely once the muscles have adapted? Maybe growth will be reduced to a snail speed? We just don't know. What we DO know is that the increased growth that partials seems to lead to in the studies won't last (if it did, Milo would be three times bigger than the rest of us...). We also know that full ROM does work and will continue to work for years of lifting.

[@JimStorrie-v3s]

mike, i hear you were on hasan piker's show today, is that clip going up anywhere? what a crossover

[@Mały_z_kazoo19]

Dr. Mike almost convinced me with the question 😅

[@seaneyo]

Short muscles having short fibers and long muscles having long fibers does not sound inversely proportional. Did I hear it wrong or am I missing something?

[@justinblower7598]

Does the stretch emphasis affect strength increase the way it does hypertrophy?

[@bryantaylor7137]

Hey Dr Mike (or anyone else). Got a link to a study or two on increasing fiber/structural length of muscles? I study flexibility, and at least with static stretching we see that there are zero cases of actual long-term muscle length increase (because, long-term increased range of motion is purely sensory-related) in humans.

[@EdLane-ds9cu]

Was looking for this, I study biomechanics and as far I know muscle insertions limit the length of muscles absolutely

[@notdre217]

Honestly it feels like the muscle building world and the flexibility world are crossing over. Both seem to be having a prevailing recommendation of loading the muscle at a full range of motion/lengthened position. Makes sense. If you don't work the muscle through it's full range of motion, why would you expect you to have strength and flexibility at a full range of motion? The only debate i really get is whether to call it optimal training or not and a big factor will be your goals. Someone doing Olympic lifts that require a certain technique to optimize how you lift for the competition has a different focus. Someone trying to win a strongman competition needs a sturdiness that lengthened training doesn't necessarily optimize. And also just wait for the wave of gym injury videos people will use to "disprove" such exercises when those videos are really the fault of people not following the "controlled eccentric" part of how you should lift.

[@Aegis1080]

I would really appreciate some medical diagrams of the specific parts yall talk about, good for visualizing

[@finnianfanning3136]

Not to be that guy, but google a muscle fiber, then a myofibril. That helped me. But I agree they should be in the video.

[@MaxIronsThird]

Chad Stahelski is a chill guy.

[@jullianrodriguez2117]

Keep the nerd talk coming. I love

[@johhh2356]

I recently read You Are Stronger Than You Think by borlest that goes deeper into this topic and offers practical ways to support testosterone naturally

[@gtbr8134]

I get a better workout when elongating muscle stretching while working out, I have always done it. Just going by results I assumed it’s a better way of working out.

[@chasemer6]

It’s not superior, per se, it’s just more likely to allow muscle fibers to lengthen as much as possible. Regular lifting techniques are more likely to be less effective as the form suffers close to failure.

[@kampfzwergxp]

i can't the be hitting my lats properly.... seated on the ground lat pull with will not strain everything but the lats.... but hanging reverve crunches / hanging reverse sit-up supported with those loop thingies that go on your upper arm, will hit the lats somewhat...

[@Recovery-Dawg]

Ahhh. The prison burrito. That’s exactly what that is. Ramen in a wrap. If you’re living good in prison you might have some tuna and a few other items in them. A friend told me this.

[@zhongxina3052]

I love you Mike.

[@WallyMetropolis]

Upvoted on account of that shirt.

[@amazingcanada3440]

Can some one give a summary in simple english , are they saying while training the lengthened (stretched) position is better for muscle hypertrophy ? any summary is Appreciated guys .

[@Swanson-hs5df]

Training muscles in a lengthened position is probably better for building muscle size given current evidence. It will likely have a neutral or positive effect as compared to full ROM training. While this can’t be guaranteed with 100% certainty, it is highly likely, and the opposite is very unlikely.

[@amazingcanada3440]

@ Appreciate your summary !! You are a legend ❤️

[@jason1666]

I was just thinking I'm hearing a lot from Dr. Mike lately about lengthened muscle tension, wondering if this is a new thing because I never heard it growing up

[@BrofUJu]

I think so yeah. There was a lot about the contraction and stuff and that's probably the most useless part, lol

[@DjDolHaus86]

Not new exactly, Lou Ferrigno was talking about in the 80s but studies have only shown the evidence in recent years

[@Wtiberon]

Full ROM has always included lengthened and shortened positions. Growing up, I would get chastised for working out only in a shortened position.

[@ChrisPBacon9]

​@@Wtiberonyup i remember my school sports coaches criticizing bodybuilders for not going full ROM on bench press. There wasn't a name for it yet but they were essentially doing lengthened partials

[@jason1666]

@@ChrisPBacon9 which are more hypertrophic right? Since you're spending a greater percentage of the time under tension in the lengthened muscle phase?

[@Edgycoo]

Nice one. Im in the middle of a cut and now im thinking of pasta noodle burritos

[@JasonAuger-gs4ve]

Dr mike humor is on another level

[@thisisloveless]

started watching like huh wonder why this is members o- oh!

[@MestizoMentality]

Scientifically speaking, you would wrap the spaghetti noodles in a "tortilla"' not a burrito. The tortilla & what's wrapped inside makes it a "burrito".🌯🍝 💪🏽

[@rgj8834]

I hope not. I legit did the exercise depicted in the thumbnail earlier today. Solid ROM and stretch sounds legit.

[@hammadm5332]

We need a review of GVS training next

[@lucystoole4355]

God I love this man, he's insane. I came to learn about a lifting technique and ended up listening to literally a minute and a half discussion about genitals lice under a microscope

[@emmang2010]

thank you

[@jonweldon6696]

Hi Dr Mike, have you or would you ever consider doing a critique video covering eddie_abbew, or the pros/cons of the carnivore diet? Would be really interested to hear your take on these

[@kslock1975]

I think people will struggle with knowing if they are in loaded lengthened state or putting the load all on the bones, tendons and ligaments

[@marzoval9551]

This is why you don't go heavy if you're focusing on lengthened bias training.

[@kslock1975]

@ yeah really important point too