Maximize Muscle Growth: This NEW Study On Exercise Choice is Epic

[@HouseofHypertrophy]

Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Read more for timestamps and hamstrings/gastroc discussion: Timestamps: 0:00 Intro 0:30 Part 1: The New Study 2:13 Part 2: Principle One 11:08 Part 3: Principle Two 16:05 Part 4: Vastus & The Soleus As promised in the video, here's how principle one applies to the hamstrings and gastrocnemius. The hamstrings (the biceps femoris long head, semitendinosus, and semimembranosus) cross both the knee and hip joints. They can flex the knee but also extend the hip. During any squatting, leg press, and lunge exercise, the hamstrings (similar to the rectus femoris) are trained suboptimally. This is because, as mentioned in the video, these compound movements (squats/leg presses/lunges) require us to extend our knees and extend our hips. Although the hamstrings can extend the hips, we know they flex the knee (the opposite of knee extension), so it makes sense the nervous system would minimize hamstring involvement during these exercises. Indeed, we have multiple studies finding squats fail to meaningfully grow the hamstrings, reviewed in this paper: www.researchgate.net/publication/357897278_A_Brief_Review_on_the_Effects_of_the_Squat_Exercise_on_Lower-Limb_Muscle_Hypertrophy As for the gastrocnemius, its logic is similar to that of the hamstrings. We mentioned in the video how both gastrocnemius heads cross the ankle and knee joints. They are involved in plantarflexion (calf raising) and knee flexion. During any squat, leg press, and lunge variation, plantarflexion actually happens when you're lifting the weight. Your heel does not elevate, so this is why many of you might not instantly see this, but keep in mind that plantarflexion can be defined as when your foot moves away from your shin (this typically happens during the lifting part of any squat, leg press, or lunge). During any squat/leg press/lunge, we also extend our knees to lift the weight. Although the gastrocnemius is involved in plantarflexion, we know it's also involved in knee flexion (the opposite of knee extension), so it's no surprise these exercises are not great gastrocnemius builders.

[@anthonyknowles]

So Romanian deadlifts would be better for hamstrings than any squat, leg press or lunge variation.

[@NoMoreMyFriend-S]

​@yamafanboyHow many sets and how often per week? Thinking of doing the same.

[@Bullseye_Strength]

Best informative channel in the KZbin fitness game. No ego, no weird narcassism, just straight *FACTS.* 🙌

[@HouseofHypertrophy]

I truly appreciate those kind words, thank you!

[@pretty_flaco]

lol, where *is* Alex🤔

[@PlutoTheGod]

Video came out 12 minutes ago it’s 20 minutes long and people are already commenting about it 😂WATCH FIRST

[@ScottKent]

Some of us play videos at 1.5 or 2x speed...just saying...

[@zerrodefex]

@@ScottKent that too could be why we see comments where the commenter somehow missed answers that were given in the video itself.

[@HouseofHypertrophy]

😂😂😂

[@Pofdmanaxe]

People will just read the title and comment off that 😂

[@TheCyclingCardio]

😂😂😂😂

[@TheosYeshua]

I stand by my pull-ups & pulldowns, I'm 45 years old now been training with weights since 19. 💪🏾 I noticed my biceps stagnant 5 years ago, however, when I applied pull-ups & heavy pulldowns at 90°, I saw a lot of growth. It works for me.

[@Jamiey-]

Must have girthy legs

[@LevysFitness]

Best evidence based video analysis about those studies. Amazing🙏🏼❤

[@Morphix86]

Hey, why dont u upload all these videos as a sound tracks on Spotify?

[@HouseofHypertrophy]

If enough people are interested, I would look into that! (feel free to reply to this if you would like this)

[@How_to_viral605]

Bro , put it in audible too

[@AlmostStrongAlex]

I often listen to these in The car so i would also like just and audio version​@@HouseofHypertrophy

[@itz_gaurav8584]

@@HouseofHypertrophy that would be really great ngl

[@ethqral1568]

yes would be good​@@HouseofHypertrophy

[@jeremyjjbrown]

It's great to finally see the science coming out on this.

[@HouseofHypertrophy]

100% agreed!

[@MegaBentus]

Love your channel and your way of presenting evidence based fitness guides! You are one of a kind! :)

[@Mohamed-cs5wd]

i am glad content like this is free

[@HouseofHypertrophy]

🙏

[@cameron6554]

I do both seated and standing calf raises. And I’ve been leaning back on leg extension since that video. Thanks for the tips, and keep up good work. 👍👍

[@spaceghostctc5890]

His breakdowns were awesome. Appreciate your work and videos 🔥

[@HouseofHypertrophy]

I truly appreciate your kind words, thank you!

[@DominikKowalczyk762]

EMG readings are higher when there's more load. If EMG ratings were flawless, 1 rep maxes would be the most effective for muscle growth. The biceps had higher EMG ratings because there was more load, so they were "activated" more. EMG is more useful when you're trying to figure out if a muscle is worked at all. The EMG ratings of two exercises shouldn't be compared.

[@Kem3s]

Prawda

[@sofienchaieb3552]

Thank you for this video !

[@HouseofHypertrophy]

Thank YOU for checking it out!

[@LikeTalks]

I edge to this study

[@zucago6110]

need a spot?

[@fiskar33]

Lets goo bro

[@godassasin8097]

this study is edging science

[@Cody_Shauger]

So real

[@DRMR305]

Genius

[@maxl.5297]

Re: Biceps involvement into Pull-ups/lat pull-downs; Talking from experience and especially regarding the pronated grip: You can actively trick your body into involving biceps more or less: If you visualise squeezing the bar together ("moving" the hands closer) biceps involvement is increased. My guess is, It adds a layer of isometric hold signalling to the muscle. Vice versa, if you visualise ripping the bar apart, it decreases biceps involvement and increases the strain on the back muscles (involvement depends on your structure and technique) and involves/recruits the long head. I recommend playing with these cues based on what else is on the plan that day.

[@overlord3481]

Why would it recruit more long head?

[@maxl.5297]

@overlord3481 The long head of the triceps crosses the shoulder joint and aides in shoulder adduction and extension. (Moving the elbow down and back) When the biceps is involved, the antagonist, the triceps' firing is inhibited. The "ripping apart" portion is contrary to what the biceps would achieve, therefore it "turns off" and the triceps can work since its antagonist isn't working. I tried keeping it simple - is it understandable? English is not my mother tongue.

[@SnakeAndTurtleQigong]

Wonderful! Glad to have more studies to lean into. Thanks again!

[@HouseofHypertrophy]

Thank you my friend, I appreciate your support as always!

[@BBQDad463]

Thank you for this video. You offer great information. I appreciate the fact that you make scientific studies easy to understand in a practical sense.

[@HouseofHypertrophy]

Thank YOU for checking out the video!

[@wandilemotha4647]

When I first started the norm bro split chest on Monday etc ,when it comes to calves, I did standing and sitting once a week and found standing mostly did more burn than build and sitting was contracting more but not last. After 16 years of training and research from various sources and of course House of Hypertrophy, I ,me found it better to do both 4x a week and with different tempo , squeeze positions of ll A V in more angle positions. Saw more results than I ever did. Goblin ,standing , sitting,bent overs, These worked🎉

[@Raphou247]

Amazing video like always! Great quality and valuable information. Thank you for another great video😊 Have a good day.

[@0Fallacy]

I'm grateful for the content, I feel like a better job could be done to simplify this and bring it into actionable principles

[@chipmode9x]

Fantastic, I've learned a lot in this video. Keep up the good work!

[@keys_cr3323]

Your channel is goated man, keep up the great work

[@Doctharkun]

What an awesome channel, thx Mr House

[@robertadams5437]

1) Quads - so a pre-exhaust superset should train all heads maximally 2) Triceps - so a pre-exhaust superset of Triceps extensions/dips should train all heads maximally 3) Biceps- so a pre-exhaust superset of preacher curl/chin-ups should train all heads maximally

[@paulf3]

All the recent research suggests that the greater the force applied in the stretched position, the greater the growth. So everything here you said makes sense including the bicep / chin up argument. An incline dumbbell curl might be more effective.

[@gingebrien2408]

Awesome thanks for listing all the study links.

[@argonkrux9873]

the quality of this video is very good, way better than a year ago

[@nunoprazeres1173]

Great video! Thank you! One of the most common misconceptions in the social media fitness space is to wrongly understand that the actions that do not produce optimal results do not produce results at all! This is to say that, as suggested, people might feel a high involvement of the biceps complex and therefore generating growth from, let's say, a chin up but, nevertheless, in equated circumstances, they might benefit much more from long length partial curls for instance. There is nothing wrong with chin ups but loads of people start to call others stupid for assuming biceps will grow from that exercise. This is very annoying and it is great to have content like the one from the House of Hypertrophy to help us navigate this incredibly noisy and treacherous space... Thanks again for this video!

[@HouseofHypertrophy]

Thank you so much for the kind words, I truly appreciate them!

[@Dr__Pak]

Thanks for covering our study gracious king!

[@HouseofHypertrophy]

Haha, thank you once again for the awesome study! You guys are killing it 🙏

[@MrHadane]

Shit. Now the only horizontal press machine in my gym is gonna be even more busy...

[@clarity2115]

at least they don't take the bench press & power rack

[@sirmustard5337]

Just do standing overhead press with the barbell

[@Doctharkun]

Smith machine and some step for the feet

[@RDS_Armwrestling]

I spent several years training for armwrestling, thinking that all the neutral and pronated work would hit my biceps enough so I didn't do any direct biceps isolation. My forearms grew, but biceps were underwhelming in comparison, not much growth. With just one or two extra biceps exercises, they have grown more. Supinated variations are important for the biceps for sure. This is why many armwrestlers have bigger forearms than biceps, since the biceps contribute less to armwrestling than you could imagine.

[@cricketclips5019]

Concentration curls with maximum tension at the bottom by pushing inner thigh into tricep and pushing the arm forward rather than directly below you. They make your biceps scream like incline dumbbell curls except far worse, Arnold did most of curls with elbows in front of the body to create maximum tension hence the biceps he had + gentics

[@MapleMario67]

I think it’s a no brainer that isolation biceps work is more effective than compounds like pull-ups. I need look no further than that when I do pull-ups after a long break from training, I might feel a bit sore in my biceps. While when I did incline dumbbell curls, I got so sore I felt like I tore my biceps.

[@HouseofHypertrophy]

I appreciate you sharing your perspective, and I would tend to agree!

[@The_Legend715]

Man, I done supinated pulldowns for days, my biceps became blue, 0 growth, didn't look like I ever trained them. Isolation did wonders with ¼ of the sets, all you need is like 2 sets of biceps on your pull day and 2 sets on your arm day and watch the magic.

[@jacklauren9359]

Depends on the goal. Compound is better for general health and performance.

[@muscledoggs566]

​@@jacklauren9359 With this being a hypertrophy channel, I think you can guess everyone's goal.

[@tonyfazzini113]

I agree. I’d say if you’re just looking for more of a bang for your buck exercise and have very very little time to workout, it’s a great exercise for you. But for maximal results, you best hit those bicep curls.

[@surfdeska]

I believe we can affect our nervous system somewhat and that is why we can choose to use more biceps or more back. I think this is especialy true for long term lifters that feel like they can truly isolate a certain muscle.

[@jwcgaming2215]

Heavy back exercises can totally spoke the biceps if you connect the mind just as much as curls

[@donaldpump1282]

imagine doing leg extensions AND leg press in the same routine! we are so educated these days! thanks to studies and channels like this

[@arquiJ]

Exercise selection for Day 2 of The Perfect (Principled) Routine since 1990

[@EliteProAli]

10/10 video for breaking it down so simply from all facets. Cbeers kient.

[@jmifebles]

On a side note, I love the way you presented these results as Bayesian, rather than frequentist.

[@monkemode8128]

I didn't know what that meant, but I agree after looking it up. The point of this channel (for most people) is not for academic purposes, but to gain applicable tips and applicable insights from the academic articles.

[@HouseofHypertrophy]

The authors of the study get the credit for that haha! They did a great job using the Baysian approach. Anyhow, I personally do prefer this over statistical signficance talk :)

[@anVbIIs]

7:30 Chin-ups and Row are not comparable at all imo. Chins include a high stretch and weight in the top part of the movement. Currently research has provided that for hypertrophy, - it's the stretched muscle position that we should focus on. While doing rows we rather (should) focus on pulling with our back, limiting the bicep involvement, while chins are done sometimes with even more conscious emphasis on bicep that back.

[@----john----]

I'm finding more info that stretched muscle position help with bicep gains. Gym rings workouts always seem to show great bicep results.

[@HouseofHypertrophy]

No doubt that are not identical, and I do believe chin-ups would be better. But bear mind when hanging, although the elbows are extended which stretches the biceps, the shoulder is flexed, which actually shortens the biceps at the upper region. This will then reverse during the concentric.

[@Okami400]

It would be so cool if you also did videos on studies about supplements, fat burners and test boosters etc.

[@rickyrico900]

Alright you got me, downloading the app and going to start training seriously. Remind me to check back here in 6 months

[@Kem3s]

Leaving comment, waiting for your update

[@anderola]

If the muscle is fully stretched with compound exercise, then do compound. Like bench press, chin up, squat. With isolate this muscle,you will not win more stretch. But, when isolation gives more stretch ,then better isolate, like lateral raises on on incline bench sideways, or incline curl, or preacher curl or overhead extension for triceps, then do isolation

[@TileBitan]

with much less weight and reps with curls I can feel the biceps pump in a very isolated way. I would guess this is good, because if there were any conflicting movements they would draw other muscles into the mix and I could do more reps

[@dorzhowe1305]

Really interesting thankyou

[@SamiiShabuse]

Can you make a video explaining in-depth the best exercises for the neck? I am grappler and I am looking for the most efficient exercises to train my neck from the front, back, sides, and rotation. I see all these different exercises used by different types of grappling sports and combat sports but I want to really know if there a specific way to go about it. For example there are two variations of the neck bridge I see where people either using the back of their head or the top of their head. Or doing a neck plank (a regular plank but instead of using your arms you use your neck) where the either use the top of their forehead or the top of their head. I would be really interested in seeing a video like this especially since neck training isn't as known and there isn't as much videos and I definitely know there are a lot of people curious about it. Especially people who play combat sports.

[@FTHGTH]

How about this study? "Blood flow restricted and traditional resistance training performed to fatigue produce equal muscle hypertrophy"

[@tajaunchristopher6590]

I’ve sent your channel to all my friends, you are and have been at the top of the game gotta be like 185 of pure muscle 🤣 love the content. Do you have an updated abdominal study coming up?

[@ManlyServant]

thank you great video

[@HouseofHypertrophy]

Thank you for checking it out dude, as always!

[@marcus_ohreallyus]

It makes sense that straight leg calf raises are more effective since the calf is in a more stretched position when straight

[@JosephCBanda-o7p]

My favourite fitness channel

[@flashkhan8202]

Another high level video.

[@HouseofHypertrophy]

Thank you so much!

[@JamesSmith-dn8lb]

Best bicep exercise I've found is Curls with asymmetrical dumbells. Add more weight to the inside for more supination force

[@maxl.5297]

Re: push-down vs OH extension; I do not find the findings surprising at all. On push-downs you very often see flaring arms and therefore a considerable amount of pectoral engagement, taking away from the load on the triceps. If your medial and lateral head are lacking, i prefer switching to a closer grip on benching and focusing triceps work on JM-Press.

[@SilverStar6609]

Great video! I'm really loving the channel, even after just 2 videos. Specifically going into the theory for pull-ups, could it possibly be related to overloaded eccentrics? I may be completely misunderstanding, but the concentric movement using shoulder extension from what I can tell, will pair with eccentric movement that uses shoulder flexion. Speaking simply from personal experience when I picked them up as a beginner recently, the sensation of resisting my entire body weight in my arms pulling it into a stretch was fairly unique.

[@Abe_3000]

Dr. Brad rates indirect exercises as 0.5-0.75:1 ratio to direct exercises. Useful for specialized cycles (increase/decease) volume.

[@kodiak9840]

Bro, it still gets me hard that you use the music from my favorite retrowave playlist, which is old as hell by now, but still near or at the top of searching "retrowave" on youtube.

[@airjoshua247]

Pause, me too

[@redstorm474]

Stretch isn't king, king is the location where you do a lot of work to create the metabolic shift. This is why there are studies that show the opposite effect despite of more stretch. So one needs to see real reasons of muscle growth to make right conclusions

[@TheScamr]

I don't see the problem with close chin up pull ups and the bicep. Having the arms completely overhead from a dead hang gets a long stretch on the biceps and we know now that putting the muscles on stretch is great for hypertrophy. if bicep involvement in shoulder extension & shoulder adduction is minimal then the stretch is more than worth it and is the controlling factor in the movement. As Mentzer said the close grip pull up leads to an even contraction of the bicep. The soreness is full length as well compared to a curl where the soreness is centered on the head. That develops full length thickness. And his ideal program has both bicep curls as well as close grip chin ups. So its not like you are going to neglect the biceps. His program does a good job combining compound movements and isolation movements for the major body parts.

[@AhmedMohamed-mb6pj]

Golden information ❤

[@CeroAshura]

High electrographic activation of longhead during benchpress may be due to the muscle definitely working hard but being lengthened and shortened at the same time. Much like hamstrings during a squat. Meaning the muscle contributes, but is not getting good growth stimulus due to the muscle not being stretched to end range motion.

[@jamesTWisco]

On the biceps getting worked during compounds: I would recommend adding Yates Rows with a supinated grip in the 10 - 12 Rep range being sure to do the movement properly. That means full extension. It charges the biceps up nicely and I think results in some good growth - although I work biceps directly on 2 arm days per week so it's hard to know for sure. Just saying - give them a shot.

[@doggo64]

Im a bit late because of classes lmao. Im aware of another study which found similar biceps hypertrophy between arms behind shoulders and one with arms next to the shoulders when tension was maximum at the starting point showing that decent strech combined with a good resistance curve is better than just a big streach. So what I'm about to say very highly speculative so correct me if I'm wrong but I personally think resistance curve has more of a factor in vastus lateralis growing better in leg press vs leg extensions as we know that 90° hip angle squats produce similar quad hypertrophy as 140° knee flexion squats, but they have the more tension in the lengthened part of the lift unlike leg extensions which are hardest at the most shortened part of the lift.. we know from the nordic curls vs leg curls study that monoarticular muscles grow more in the nordics (shbfm) speculatively due to a better resistance curve on the most lengthened part of the lift. So does that mean reverse nordics and sissy squats may be the best quad builders overall due to them being hardest at the most lengthened position if we ignore issues like progression? Again this is very highly speculative so dont be mad if I'm completely wrong but id like to know ur opinion on this- anyways awesome video as always :)

[@HouseofHypertrophy]

I like the way you think, I indeed think this could be a possiblity! I guess soon enough we'll be able to say things more confidently, as there is more and more research coming out. It would be great to see a reverse nordic curl vs a leg extension. I also look forward to covering that biceps study when it's fully released (I know Milo, one of the authors, discussed it on his channel, but the full text is not out just yet). There are also a few other biceps studies on the way too!

[@doggo64]

@@HouseofHypertrophy yes it would be great to see such studies in the future to make concrete statements! I'm pretty sure reverse nordics vs leg extensions studies might be considered but for now we can unfortunately only make assumptions :)

[@abdullahkul7394]

bro got npc responded 🤖

[@infrasonica]

Love your videos, House of Hypertrophy. That accent of yours gets me every time at the start of the video. "Woah-come to the House of Hypertrophy." I know its British but I don't know the regional accents of Britain well enough to place it any more specifically than that.

[@HouseofHypertrophy]

Born and raised in London!

[@infrasonica]

@@HouseofHypertrophy I thought it might be London!

[@KingAdjust]

​@@HouseofHypertrophythat's your actual voice? I always thought it was ai 😂

[@Krossf1re]

@@KingAdjusti also thought this was an ai channel because of the cadence and the flat tonality.

[@DeepestGrave1]

Best channel on YT

[@skyarsenallll]

I’ve always done what the recommendations were 😊

[@HouseofHypertrophy]

Haha, awesome to hear! I wish you continued gainz!

[@davistate7568]

Personally, i imagine that isolation exercises are better for biceps. However, that doesn't mean that chinups are ineffective. While prehaps suboptimal, I think that the biceps minimal contribution to elbow flexion means that you get better growth than with comparative bi-articular muscles. Furthermore, if how well they grow the biceps is up for debate, how well they grow the brachialis is not. That leaves chinups as a good elbow flexer exercise (Great for the brachialis, ok for the biceps). Therefore, you can still get substantial arm growth from chinups even if they are a bit suboptimal for the biceps specifically.

[@IWantToBeThatGuy]

On the triceps: anecdotally, I have to mix a compound(skull crusher or dip), with a cable exercise(the ones that is pure elbow extension) to feel soreness in most of my tricep muscles. In the video, I feel a mistake was made in calling something better or worse instead of both being necessary.

[@REPSDirect]

Theoretically, only way to train/exhaust a muscle completely is to isolate it so other muscles aren't helping it. However, it's well-nigh impossible for a muscle to move without somehow affecting other muscles - however minimally.

[@franmi00]

My biceps grew the most when I actually stopped training it in isolation and and focused more on adding weight on compounds, especially weighted chin ups. Imagine that your biceps have to bend the elbow to lift your whole weight and the added one aswell.

[@carpecursus]

When I was first starting to train, my bis were naturally strong and my back totally untrained. I got massive stretch marks on my bis from chin ups, but this is likely because my bis took over because my back was the relatively weaker muscle group.

[@lechprotean]

Regarding the biceps, I wouldn't worry too much about the suboptimal exercises - it's still one of the smaller muscles and it's relatively easy to isolate it. I think by combining a compound exercise such as a chin up + isolating exercise such as a cable pull, you can give the musce a very good stimuli on a day to day basis and I would look at other muscle groups that are harder to train and give you proportionately more muscle mass etc...

[@GlockToGo40]

Hi house of hypertrophy I was wondering what are your toughts about the JM press, wich is an exercise for triceps , whenever I do them I feel a really really good pump and it seems that it makes mi triceps bigger , and I’ve seen many other people on social media that agrees on this , that this exercise is really really good for triceps , i do need to mention that whenever I do them it’s usually laying on a flat bench under a smith machine and it feels amazing whenever I hit failure and my triceps gets hard af , I was expecting some kind of information about it in this video , but the closest you got to mention it , was when you talked about chest press and the “indirect” working of the tricep but I was really curious about it because since I added this exercise to my routine I can see a more rounded triceps in my arm and overall really voluminous

[@HouseofHypertrophy]

Thank you for the question! There's no direct research on them to my knowledge, but since we get motion at the shoulder, it may still fail to optimally grow the long head. But, I guess it will do a great job for the lateral and medial heads.

[@JackWoodrup]

I hear you brother. I do the Jm press on a low incline smith and have gotten great results

[@GlockToGo40]

@@HouseofHypertrophy there’s also this weird variation of JM press and skull crushers where you position yourself first in a JM press position and as you start to go lower you do the motion of a skull crusher but without really moving from your JM press starting pose position wich makes your elbow flex and make it really stretch and as you go down but at the same time it’s also the motion of the JM press but with a little bit of the skull crusher motion as you go down , since I started to do it like this I feel a overall really good sensation in the whole triceps have you ever tried it?

[@GlockToGo40]

@@JackWoodrup great to hear that brother!, I hope that more and more people get to know and try this exercise I feel like it’s the secret sauce for triceps growth for some reason hahaha , I remember that I stopped doing them and changing it for another exercise for some time and the roundness and volume of mi triceps went really down , but I started doing them like 3 months ago again and I’ve started to feel and see my triceps in a better way again

[@codywirth8190]

Chinups cant be the best exercise for biceps. It's shortening at one end while lengthening at the other which biarticulate muscles hate for hypertrophy compared to single joint work. It doesn't put stress in the lengthened position which the research is emphatic about now. Studies show that internal cueing is best for small, single joint exercises and external cueing or "performance based" is better for multi-joint, so trying to internally cue your biceps on a challenging compound movement like a chin-up seems counterproductive. Do chinups with performance in mind, then slow, mind-muscle connection work with curls after.

[@filmfaceoff174]

Truth

[@kennyp3318]

Yep, I did tons of weighted chinups and didn't get any bicep growth until I started doing more isolations.

[@HouseofHypertrophy]

Thank you for your thoughts my friend, and I would tend to largely agree. I don't believe compound pushing exercises (including chin-ups0 are going to be the best for the biceps.

[@codywirth8190]

@@HouseofHypertrophy Thanks for your blue chip content, boss man. Keep it up. 💪

[@awesome6691]

I think concentrationcurls on the cable is the best excercise for biceps. I gained more than 2cm on my Arms in the last 6 months woth only doing 3 hard Sets of this excercise. I have 12 years of experience.

[@AlexanderALZA]

What always worked for me is combining. Didn't get any substantial growth only from isolation exercises. I got past 100kg only thanks to heavy compound lifting + isolation. But if I only do compound exercises I start losing arm size and shoulder size.

[@thomasowens5824]

Almost a waste of time, there is no need to postulate if a wheel is the best shape....info already out there.

[@entspannter_hase]

This is the first piece of evidence that long muscle length training also seems to improve gains in trained people, isn’t it?

[@HouseofHypertrophy]

In so far as principle two (training biarticular muscles at longer lengths), yep! I would consider this evidence this happens in trained people! Although, to be fair to those who think long lengths don't work in trained people, they tend to say this only with partial range of motions at long lengths (they speculate that the extra growth from partials at long lengths is from an increase in fascicle length, and this adaptations is limited in timeframe so trained people won't see this). I'll likely have more content on this soon, as there's a study coming soon on partials at long lengths in trained people :)

[@entspannter_hase]

@@HouseofHypertrophy Thanks for the comment and the explanation! Without understanding any of the mechanisms, it would be surprising to me if one type of stretch-focused training did work in trained people and the other type didn’t. I’m really hoping that study comes out soon!

[@Sam_Saraguy]

Good to see the study, but this was not news for me. I had already heard that leg press is much less effective than leg extension for the rectus femorus, and that straight leg calf raises were best because bent knee calf raises don't work the gastroc as well as straight leg calf raises - for the reasons stated in the video.

[@abutorab1004]

Yet another new study 🤯

[@djm-9654]

So how do u explain gymnasts huge biceps gains and all they do is compound pulling exercises ?

[@REPSDirect]

Genetics together with a daily pump.

[@picolete]

You can do chin ups without using the biceps or the brachialis the same way you can focus the exercise to those muscles while doing chin ups

[@Michaah]

In the end I care about outcomes over mechanisms, if pull ups grow my biceps I am fine. But I am not a physique sportsman, where I see the point of getting most out of every movement

[@HouseofHypertrophy]

I think that is a perfectly fine view to have! 🙏

[@FleaMarketPete]

It would be helpful if you isolated the results/main points at the beginning and then dig deep into details after that.

[@francescosabato843]

Hi, what app/programs do you use for creating those clips or imagine whit stickmans training? Thanks in case you respond

[@alanESV2]

I saw this to target the lateral vs medial heads of the gastroc be an issue of feet facing out or in. I would imagine if this is unspecified most people would do a face out causing more medial growth, like here. Just a hypothesis.

[@HouseofHypertrophy]

I like the way you think, and I that could be in play. Although, I will cover this in a future dedicated video on the calves, I think another strong explanation is that the medial gastrocnemius tends to experience greater active insufficiency than the lateral gastrocnemius :)

[@asprinklingofclouds]

Not convinced with the standing/seated calf raise study as it applies to the soleus. Why did they use 10 reps? That is nowhere near the ballpark for soleus development. I would expect far greater soleus development from the seated calf raise compared to standing if 25 reps had been used.

[@Blaize__]

Without watching it, I’mna guess it’s a study about stretching your muscles and if it is, then everyone has to subscribe.

[@Blaize__]

Called it lol

[@duncandrake1676]

if your biceps are failing on a chin up, then I doubt you're doing chin-ups; You're doing a hanging bicep curl. Nothing inherently wrong with that (especially with minimal equipment. If you can do hanging bicep curls you're probably pretty jacked) but I agree that it's pretty much impossible to maximally train the back and biceps in the same movement

[@robertadams5437]

Triceps lengthening- isn't that accomplished with the overhead press, since the Triceps are heavy used in that exercise? So lateral raise with overhead press and Triceps extension with dips and you've hit all the positions of the Triceps?

[@dwabado]

You say in the end that the rectus femoris is suboptimally involved in all compound exercises, but i'm skeptical this is the case for lunges and split squats, particularly if you emphasize the back leg instead of the forward leg.

[@thunderkat5282]

I feel like “science” is going full Doug brignole. And that shit didn’t pan out. However, this video is on mostly limbs because they do not function in a way to produce optimal hypertrophy when they are assisting in chest or back movements. That’s exactly why you should do movements specific to the limbs in addition to compounds

[@loganwolv3393]

Intresting way of showing the hip flexion because i imagined you're gonnna show that you're bringing your knee to the hip/core area.

[@HouseofHypertrophy]

Either way works!

[@thavishchetty6376]

I actually juat do narrow (shoulder width) grip chin-ups and barbell rows and zero curls and have grown my biceps. With my chin-up PR at the moment being BW (200lbs) + 45lbs for 5 x 5. Just an anecdote

[@WilliamSkafast]

Sure, but the study is about optimizing growth. They'd grow more with curls.

[@guntertorfs6486]

There is one little caveat with this kind of study : my mind to muscle connection is clearly less with my non-dominant ( left ) leg / arm and i "m sure that is true for many people. That has been a factor troughout my training ' career '

[@stephenvolkov3436]

Yes definitely for my left arm.But I have found doing concentration curls has given my left bicep some activation.And taking around 2 to 3 seconds to raise it and touching it with my other hand and a squeeze at the top..Also try doing hammer curls the same way as a concentration curl.I found for my left tricep do a one arm skull crusher with kettlebells slow and controlled has given activation as well.Give it a shot.But only do them once you have warmed up your elbows.Light weight.Slow and controlled.👍

[@guntertorfs6486]

@@stephenvolkov3436 Thanks.

[@crashkorey]

Mentzer was correct. Look at some male gymnasts biceps. They are as built as genetically possible. all they do for biceps stimulation is pullups. Also show me someone doing pullups palm towards you with 100 pounds and I'll show you someone with huge biceps

[@FrogmortonHotchkiss]

@HouseofHypertrophy For many years, I did a lot of pausing at different chinup joint angles. My biceps would feel truly fried. I suspect isometric holds get around the 'biarticular' problem, and I would love to see what the science might find here.

[@zeno4538]

A better comparison would be chin ups vs preacher curl since they both put load on a stretched position.

[@user-mj1gk4id6q]

Training muscles at longer lengths which in some cases is better the one thing that always seems to be left out is tendon activation on lot of exercises the initial movement is made by the tendon first before the muscle comes under tension o contact ie bicep curls , your forearm is near to a right angle before tension is activated on bicep muscle that seems a lot of wasted movement energy to get the muscle engaged would it not be more efficient to start at engaged position and stopping just before the dead point position where tension is lost

[@RDS_Armwrestling]

You can set up biceps curls in a way that there is more tension in the stretched position, like doing an incline curl or cable curl facing away from the cable

[@goodo4668]

I think that we are all a little bit different and recruit different muscles as a percentage of a process when we execute the same exercsie. No one has a PHD in you but you, work out what works best for you and run with it. Stretched muscles for some exercise are superior , tri's ,lats and hammy's to name a few. Doing any exercise is better than doing none.

[@tonyprendergast5194]

A whole 20 minutes of uncertainty is wild for a new study😂 I didn’t see one study that was certain of anything. 😂