Long Muscle Length Training with Dr. Milo Wolf (Episode 125)

In this episode, Greg sits down with Dr. Milo Wolf to discuss long muscle length training. Long-length partials are a hot topic, and Dr. Wolf is one of the folks doing research in this area, and popularizing long-length partials as a training method to increase muscle growth.
Most of the research discussed in this episode can be found here:
journal.iusca.org/index.php/J...
www.strongerbyscience.com/rom/
TIME STAMPS
00:00:00 - Episode Intro - Einstein, Toothpaste, and Plugs
00:18:18 - Intro - Dr. Milo Wolf
00:31:03 - Research: Impact of Muscle Length and Range of Motion on Hypertrophic Response
00:54:49 - Mechanisms / Explanation of Research
01:24:23 - Implications for Different Muscle Groups and Exercises
01:40:39 - Long Muscle Length Training Myths
01:56:17 - Limits of Long Muscle Length Training/Effects Over Time/Novelty
02:33:16 - Analysis of Existing Studies / Conflicting Results / Criticism
02:47:20 - Application of Results in Training
02:53:45 - Audience Questions and Final Thoughts
RECOMMENDATIONS AND MORE FROM SBS
Coaching: www.strongerbyscience.com/coa...
Bulksupplements.com: SBSPOD = 5% discount
MacroFactor nutrition app: macrofactorapp.com/
MASS research review: massresearchreview.com/
Stronger by Science Facebook group: / strongerbysciencecommu...
Stronger by Science subreddit: / strongerbyscience
Send your Q&A questions to [e-mail]

[@abstracks]

00:00 🎶 *Introduction to the podcast with Greg Nuckols and guest co-host Dr. Milo Wolf* - Podcast hosts exchange greetings and discuss the time difference between the UK and the U.S. - Brief conversation about Dr. Milo Wolf's personality test results and introversion/extroversion. 02:09 📺 *Media Recommendations and Shoutouts* - Dr. Milo Wolf gives a shoutout to Dr. Pat, a recent podcast guest. 07:17 🦷 *Dental Hygiene and Toothpaste Insights* - Greg Nuckols discusses the active ingredients in toothpaste, focusing on fluoride and hydroxyapatite. 15:16 🌐 *Podcast Plugs and Advertisements* - Greg Nuckols provides standard plugs for the podcast, coaching programs, supplements, and nutrition app. 18:34 🇺🇸 *Milo's Favorite Part of U.S. Tour and Stereotypically American Experience* - Dr. Milo Wolf shares his favorite part of the U.S. tour, highlighting the experience of trying smoked barbecue. 21:08 🍞 *Toast Sandwich and Culinary Choices* - Discussion about the toast sandwich, a wartime invention in the UK. 22:31 🇬🇧 *UK Culinary Choices: Beans on Toast* - Exploration of UK culinary choices, specifically beans on toast. 23:13 🍳 *Full English Breakfast* - Debate on the composition of a Full English Breakfast. 24:33 🤝 *Introduction to Dr. Milo Wolf* - Dr. Milo Wolf introduces himself, discussing his background and journey into lifting. 26:50 🎓 *Pursuing a PhD in Sports Science* - Dr. Milo Wolf elaborates on his decision to pursue a PhD in sports science. 30:31 🏋️‍♂️ *Dr. Milo Wolf's PhD Research Topic* - Overview of Dr. Milo Wolf's research focus on the effects of range of motion during resistance training. 31:15 🌐 *Introduction to Research Topic on Hypertrophic Responses* - Transition to discussing Dr. Milo Wolf's research on hypertrophic responses to range of motion. 36:02 📊 *Summary of Research in 2020* - Summary of the research landscape in 2020 regarding range of motion and hypertrophy. 38:03 📈 *Metanalysis Results: Full Range vs. Partial Range* - Presentation of metanalysis results with a more comprehensive approach. 39:20 💪 *Effect size of range of motion in hypertrophy studies.* - Range of motion has a trivial effect size (around 0.1) in favor of full range of motion. 40:17 🏋️‍♂️ *Specificity and muscle length in strength and power sports outcomes.* - Specificity applies to strength/power outcomes based on range of motion. 42:47 🔄 *Combining full range of motion and partial range of motion for strength gains.* - Combining full and partial range of motion might deliver similar or slightly better strength gains. 46:13 📏 *Muscle length and hypertrophy in partial range of motion.* - Hypertrophy outcome depends on muscle length during partial range of motion. 53:32 📊 *Overall evidence on muscle length and hypertrophy.* - Longer muscle length training consistently shows more hypertrophy across various muscle groups and contraction modes. 54:29 ❓ *Mechanisms and gaps in understanding.* - Few intervention studies measure mechanistic data comparing length and partials to full range of motion. 57:04 🧐 *Muscle Length and Hypertrophy Mechanism Discussion* - Discussion on the lack of clear mechanism for why longer muscle lengths cause more hypertrophy. 58:13 🗣️ *Popular Misconceptions on Muscle Length Training* - Frustration expressed about strong statements on social media regarding the mechanisms of muscle length training. 01:00:04 🤔 *Need for Simultaneous Study of Mechanisms* - Emphasis on the necessity of running studies that simultaneously test different ranges of motion and investigate mechanistic explanations within the same sample. 01:03:26 🤯 *Challenges to Passive Tension and Total Tension Explanations* - Critique of the stretching explanation and challenges to the idea that passive tension is the exclusive or primary mechanism for hypertrophy. 01:08:55 🔍 *Caution Against Overly Confident Mechanistic Claims* - Critique of individuals confidently asserting mechanisms without a deep understanding of the research. 01:11:13 📚 *Importance of Considering Multiple Mechanisms* - Caution against overinsistence on forming a model too early without sufficient evidence. 01:14:51 🤔 *Speculation on Mechanism: Distal Hypertrophy Preference* - Speculation on a possible mechanism related to the preference for more hypertrophy in distal areas during longer muscle length training. 01:16:41 🏋️‍♂️ *Mechanisms of Muscle Length Training* - Discussion on the potential mechanism of hypertrophy in long muscle length training. 01:24:28 🤿 *Controversies in Long Muscle Length Training* - Introduction to claims that certain muscle groups, like biceps and triceps, don't grow more with long muscle length training. 01:29:09 📊 *Triceps Hypertrophy Studies* - Overview of triceps hypertrophy studies, comparing overhead extensions to pushdowns. 01:34:11 💪 *Biceps Hypertrophy Studies* - Brief overview of biceps hypertrophy studies by Pinto, Pedro, and possibly Zabita Cord. 01:35:36 💪 *Bicep Training Studies Overview* - Overview of studies comparing long muscle length and short muscle length training. 01:37:11 🔄 *Triceps Training Studies Overview* - Comparison of studies using preacher curl for triceps training. 01:40:32 🧠 *Generalization of Principles* - Generalizing principles from bicep and triceps studies to other muscle groups. 01:41:03 🤔 *Debunking Sarcomerogenesis Claims* - Examining the claim that long muscle length training increases muscle size by sarcomerogenesis. 01:51:22 🔍 *Challenges in Communicating Research Uncertainty* - Discussing challenges in communicating uncertainty in research findings. 01:56:08 🏋️‍♂️ *Long Muscle Length Training: Hypertrophy Claims* - Discussing secondary claims related to hypertrophy advantages of training at long muscle lengths. 01:59:04 🧬 *Mechanisms of Long Muscle Length Training* - Addressing the lack of 5-year studies on long muscle length training and the need for compelling mechanisms. 02:10:27 🔄 *Novelty in Training and Hypertrophy* - Discussing the concept of novelty in training and its relevance to hypertrophy. 02:13:41 📏 *Hypertrophy Mechanisms: Proximity to Failure* - Examining the potential role of going closer to failure in hypertrophy with lengthen partials. 02:15:33 🏋️‍♂️ *Isokinetic Dynamometer Study* - Discussion on a study using an isokinetic dynamometer. 02:17:24 🔄 *Metabolic Stress and Hypertrophy* - Examining the relevance of metabolic stress for hypertrophy. 02:20:36 🩸 *Goo Tricep Study Critique* - Critique of the goo tricep study comparing full and partial ranges. 02:23:38 🤔 *Metabolic Stress and Hypertrophy Revisited* - Reflecting on the role of metabolic stress in hypertrophy. 02:29:14 🔄 *Isometric Training Comparison* - Comparing isometric and dynamic resistance training. - Emphasizing the difficulty of studying hypertrophy mechanisms. 02:34:57 ❓ *Inconsistencies in Muscle Length Studies* - Addressing inconsistencies in muscle length studies. 02:35:23 🏋️‍♂️ *Long Muscle Length Training Overview* - Discussing the potential impact of muscle length on hypertrophy. 02:39:01 🤔 *Addressing Criticisms on Lengthened Partials* - Responding to criticisms regarding the emphasis on lengthened partials. 02:43:39 🔄 *The Evolution of Range of Motion Trends* - Discussing historical shifts in emphasis on range of motion in fitness. 02:47:34 🏋️‍♂️ *Implementing Long Muscle Length Training* - Providing recommendations for transitioning into long muscle length training. 02:53:11 💪 *Hypertrophy Optimization Strategies* - Lengthening the eccentric phase and exercise selection are key strategies. 02:54:07 🤔 *Debate on Shortened vs. Lengthened Position Superiority* - Discussion on Reed's question about exercises where the lengthened position is harder. 02:56:52 🏋️‍♂️ *Pause Squats vs. Bouncing for Muscle Growth* - Addressing the question of whether emphasizing the stretch position or using the stretch-shortening cycle is better for growth. 02:58:25 🚀 *Hypertrophy Training for Beginners* - Discussion on whether beginners should use lengthened partials. 03:02:20 ⏬ *Slower Eccentric in Lengthened Position* - Exploration of the benefits of a slower eccentric in the lengthened position. 03:04:39 🔍 *Perception of Lengthened Partials in Fitness Culture* - Analysis of the positive and negative reactions to the term "lengthened partials." 03:10:54 🔄 *Perception of New Ideas and Old Practices* - Discussion on the simultaneous perception of new ideas as revolutionary and boring/old. 03:11:52 📱 *Effect of Social Media Platforms on Discourse* - Reflection on how changes in social media platforms affect fitness discourse. 03:13:56 🗣️ *Challenges in Modern Debates and Science Communication* - Addressing the difficulties in modern debates due to the shift in platforms and communication styles. 03:15:49 💻 *Engaging in Scientific Discussions Through Phones* - Expressing concerns about engaging in scientific discussions primarily through mobile devices.

[@brazenclips]

Godsend 🙏

[@kimdecker8901]

Most comprehensive and challenging digestion of this research I've yet heard. And further proof that 1) Dr. Wolf's goin' places in the field and 2) Nuckols is a savant. Thank you both, and thank you, SBS!

[@SchmittsPeter]

Another nice episode. I love that you not even try anymore to make them shorter - just roll with it.

[@teavana444]

Hell yeah good ep

[@azulsimmons1040]

Cousin marriage is pretty common in certain areas of the world. After I offended some folks from the Middle East by thinking like an American concerning cousin marriage, I found out cousin marriage was fairly common in America prior to the Civil War. Many arranged marriages often stay in the family. Cousin marriage is one of those historical norms that became very questionable after the rise of genetics as a science even in the Western world. It is still common in many Middle Eastern and Muslim nations. I worked with several people that married their first cousins in arranged marriage and I had to be careful bringing that American and Western taboo up.

[@Kyle-ys3cv]

Well, Einstein was a Middle Easterner.

[@bullinvginshop9011]

Currently certain American politicians are actively trying to re legalize cousin marriage. This makes familial SA harder to prosecute.

[@bullinvginshop9011]

Not sure about the specifics tbh I’ve recently heard that the proposed laws might actually bring harsher punishment for those who are found guilty of SA.

[@reedb5696]

Can someone please reply to this with the name of the toothpaste ingredient that Greg recommended?

[@seankoch5014]

hydroxyapatite

[@reedb5696]

@@seankoch5014 Thanks! For reference, at lot of hydroxyapatite products seem to be flouride free but I was able to find some with flouride.

[@alancaldelas]

This was really comprehensive and my brain hurts what does it mean for dumb people like me

[@Coachahmadreza]

❤

[@kban77]

1:10:00 I'm reminded of Chris Beardsley. I'm starting to think he isn't even real. Does he just post fake infographics? Has he ever been on youtube, even? He speaks quite confidently about Titin all the time. conspiracy theory inserted.

[@Yupppi]

In today's episode we have: Greg talking about alternative toothpaste for 3 hours, welcome to the ride!

[@samuelbuckner]

I believe the lengthened parties hype far exceeds the current level of evidence. Even the Goto and other interpretations are far reaching to fit the narrative. Also, the podcast to data ratio is insane. The investigators who have conducted these interventions also seem more cautious than the online science communicators.

[@GoodByeSkyHarborLive]

Not at all. As explained its more solid than the other research like volume. And people are making far more extreme statements on that. We aren't solid on the mechanisms of long length hypertrophy but the results are consistent.

[@samuelbuckner]

@@GoodByeSkyHarborLive but they are not consistent….thats the issue. And then, when you begin leaning on other research to build the rationale (isometrics, different exercises) there are often other factors that may explain the finding. Milo, of course, is welcome to that interpretation. I believe the broader scientific community would be much more cautious and skeptical.

[@verydarkelf7083]

Toast sandwiches are not a thing in the uk never heard of it in my life 51 yo maybe you mean a toastie 😊

[@ekroizm]

28

[@ekroizm]

1:35

[@ekroizm]

201

[@andrewthomas9884]

I'll be back. 😊