What Are The Best Exercises to Build Muscle? (Science Explained)

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Stronger By Science

Күн бұрын

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@AlmostlessThanHuman 5 ай бұрын

Half kneeling cable crossbody twist chest fly with a lengthened partial pulse

@strongerbyscience 5 ай бұрын

Truly the most optimal exercise 💯 -Milo

@user-ii7xc1ry3x 5 ай бұрын

My man naming exercises as if they were Anime character's ultimate moves

@baileys6346 5 ай бұрын

Overhead deadlifts and barbell pec flyes

@pepebob1234 5 ай бұрын

My favorite Is guillotine bench press with reverse suicide grip, no spotter, no safeties. Today I'll attempt 1RM PR. Wish me luck.

@Gopher31 4 ай бұрын

How did it go?

@pazful 20 күн бұрын

Rip

@pathologicaldoubt 5 ай бұрын

I always thought Milo speaks too quickly but these sort of breakdown videos are perfect for his rate of speaking 😅

@superricky13 5 ай бұрын

I've always liked the tension of cable exercises. Now I know why.

@DarthNoshitam 5 ай бұрын

If tension under stretch is key, why are weighted dead hangs ± pull-up partials not the ultimate back exercise?

@anon1231 5 ай бұрын

Good Q

@sonat2008 5 ай бұрын

All though there are some basic guidelines yes but… The best exercises to build muscle the number of reps the number of sets even the exercise range of motion is different from one human being to another. This is what I have learned after 17 years of training.

@AndusDominae 5 ай бұрын

Can I get a real Dr's opinion on my thought that the preacher curl is technically a shortened partial? People say it's a lengthened partial because the highest resistance is at an angle of lesser elbow flexion than in a standing curl. That ignores the broader mechanics, IMHO, or at the least is only a partial explanation. By increasing the angle of shoulder flexion in isolation, you reduce biceps length. If you stand with your arm by your side, then bend the elbow such that it's parallel with the floor (greatest resistance), and maintain that parallel while flexing the shoulder, in a very simplified model the biceps would actually remain at a constant length... of course, real biomechanics aren't that simple. I've heard people say only the long head is biarticular, but it's not. I think it is a bit more complicated than just saying both heads are fully biarticular, though... especially with the path the long head takes passing through transverse ligament (I'm sure there's a specific name for it, but it escapes me) at the bicipital groove, and something in the back of my head says it's partially attached there but I can't say I've read that for sure. This isn't to say preacher curl's are bad or anything, it's just to question the specific claim that it's a lengthened partial vs my claim it would be more accurate to say it's a shortened partial. Edit: It is a lengthened 'biased' lift for all muscles concerned. I think that's where the confusion lies. It's a lengthened biased shortened partial for both heads of the biceps, and just a lengthened biased exercise for the brachialis and brachioradialis. Pt2. I know shoulder flexion lead shortening is less significant per degree than elbow extension lengthening. That's what I meant about the more complex system than simply 1:1. That's why it's a lengthened biased exercise, despite being a shortened partial by my reasoning. The bicipital groove thing was a side point, but potentially worth thinking about.

@Delta3angle 5 ай бұрын

It's only shortening the long head of the biceps. It is still a lengthened partial for the short head, brachialis, and brachioradialis.

@AndusDominae 5 ай бұрын

@@Delta3angle it's shortening both heads. They both cross the shoulder joint. If one isn't shortened, it's the long head that may have a partial attachment around the transverse ligament of the bicipital groove if the nagging feeling at the back of my head is right. It's not lengthening any muscle as far as I can see. It is a lengthened 'biased' lift for all muscles concerned. I think that's where the confusion lies. It's a lengthened biased shortened partial for both heads of the biceps, and just a lengthened biased exercise for the brachialis and brachioradialis.

@sisyphusjacked 5 ай бұрын

İ have watched a video about that recently on milo s own channel . i get your reasoning , i thought so as well , but it turned out that the actual thing that matters is the loading in the ' relatively ' stretched position . Here s the video about it kzbin.info/www/bejne/sJrbepxrppmanNE&si=SXPLWIqoqSLm_Uc_ Also i have been doing unilateral db preacher curls in a way that my humerus is in lateral rotation as much as possible while i m sitting 45 ish degrees to preacher curl machine ( turned 45 ° to right if i m training my left biceps ) , i try to maintain my humerus position almost paralell to floor ( 15 ish degree when my arm is completely extended and i slowly and slightly increase the angle in concentrics , the opposite in the eccentrics ) , letting my biceps completely lengthen itself at bottom ( feels like hell unleashed to your biceps ) and curling it no more than 90 ish degrees ( your forearm will be almost 90 ° degree to ground ) controlling the eccentric . İ did that in my last 2 mesocycles (and boy you will hate it but love it ) and saw really good results . Do not try to spam volume with that , find your own MRV and train accordingly ( numbers of sets i will mention below are the maximum i can do at the end of mesocycle , so be sensitive with your volume considerations ) 3 to 4 sets per side will fuck your arms up ( also since the hardest position is at the bottom i used 'light weights' but hit the 8 to 10 rep range , you will know when you reach failure that way ) Try to do unilateral hammer curl it after that ( technique is all the same just make it hammer ) 1 or 2 sets will do the work , and then do straight bar reverse grip preacher curl with similar technique ( take a look at jeff nippards videos for really good reverse grip bb curl tips ) for maybe 2 sets at most . Let that recover for half a week at least , you can split the volume for high frequency etc too İ m not a ' real doctor ' though 😅

@kylestaker9279 3 ай бұрын

For biceps no matter what I do I never really feel the preacher curl in my biceps. Mostly in the forearms. Incline dumbbell curls however I always feel it in my biceps.

@Adam_Bileckyj 5 ай бұрын

Great video! If hypertrophy is the same, would one favor overhead triceps extensions and standing calf raises as it loads more of the body compared to triceps pushdown and seated calf raises?

@yourmomtwice 5 ай бұрын

It’s more that those movements spend more time in the stretched position

@gurmeharsingh5228 5 ай бұрын

sounds about right

@seattlegrrlie 5 ай бұрын

I'm glad to hear that machine with drop sets is just as good or better. I actually really enjoy them plus they make it fast and easy to get in a session after a long day

@kren4449 5 ай бұрын

Before watching I'm going to guess: it has to take the target muscle through a large range of motion (ideally with there being a lot of tension at long muscle lengths), it has to be limited by the target muscle and not something else (other muscles, joints, tendons, cardiovascular system,..), it should be amenable to progressive overload, you should actually like doing it (a less than optimal exercise you enjoy doing and will actually do and put effort into is going to be better than an otherwise better exercise you hate and won't do regularly/put any effort into)

@deboraharnaut989 5 ай бұрын

Great video, thank you! Would like to get your thoughts on the 2020 Chaves et al study about flat vs incline bench (PMID 32922646); maybe on a future video? :) P.S.: I dig the SbS t-shirt; any chance to get one of those (in the UK)?

@strongerbyscience 5 ай бұрын

Good point! I’d forgotten to mention this one. I’ll discuss in the future! I’ll discuss the SBS t-shirt idea internally and let’s see what we can do -Milo

@rrisky18 5 ай бұрын

I found you guys through Dr Mike, and I’m so glad I did you guys hv great information that I’m going to starting using, so kudos to you, great video 😃👍💪🇺🇸

@peterspaulding4716 5 ай бұрын

Arm blaster curls vs preacher curls? Arm blaster does put the arms forward a bit and stretched some under tension, but I wonder how it stacks up against preachers.

@leonkennedy9739 5 ай бұрын

Kk overhead extensions and benchpress gotcha.

@copernicus99 5 ай бұрын

What about the most important muscle group: shoulders?

@muscleandmath2910 5 ай бұрын

Maybe horizontal pulling is not as good for biceps, because there's more shoulder extension, hence increasing tricep long head involvement. More triceps activation should mean the biceps are contributing less.

@Antonio_Serdar 5 ай бұрын

If the elbow flexion is the same there should be no difference

@muscleandmath2910 5 ай бұрын

@@Antonio_Serdar I feel like even in a row there is less elbow flexion compared to a pulldown.

@XanEli1 5 ай бұрын

Milo do we have any study that has long muscle length training cohort vs long muscle length + full rom cohort?

@gurmeharsingh5228 5 ай бұрын

i believe jeff nippard mentioned a study like that in his video

@XanEli1 5 ай бұрын

@@gurmeharsingh5228 I think that was full rom + lengthened partials to failure vs full rom, not that vs lengthened partials alone

@joelsombroek 5 ай бұрын

So the proximal part of a muscle seems to grow more in a flexed position and the distal part more in the stretched position. Would the benefit of lengthened partials then come from the fact that the distal part of a muscle is generally "stronger" or flexing more ?

@jaymills1720 5 ай бұрын

Love these shorter series! ❤

@ms3ben 5 ай бұрын

How about incline cable curl for both more tension and stretch 🤓🤔

@strongerbyscience 5 ай бұрын

Hard to say, but *may* be better! -Milo

@henselback 5 ай бұрын

how can I get one of those tee shirts?

@limebarchetta7979 5 ай бұрын

Why are you comparing compound movements with isolation movements?

@luizperezdacosta1726 5 ай бұрын

Nice coach

@Wtizreal 5 ай бұрын

imo when you do extreme angle incline curls its not good for your shoulder i think esp on cable. I mean you could be stretching the ligaments that hold your shoulder in place so if you can get the same or better bicep involvement with preacher curls i think it worth doing preacher at different angles

@quickmax4648 5 ай бұрын

Waiting for Eric Bugenhagen's reaction

@Coachahmadreza 5 ай бұрын

@cdrtej 5 ай бұрын

14:50 making my knees hurt

@1m2ogaming 5 ай бұрын

In your opinion, is the incline curl with lenghtened partials similar to the preacher curl.

@I_Might_B_Wrong 5 ай бұрын

They’re both good exercises. Try rotating the two in and out of your workouts from time to time.

@Pain53924 5 ай бұрын

Helu Doesn't a pronated curl put biceps under more tension compared to supinated grip? If yes why don't you recommend it? If not, would you recommend pronated curl for any muscle at all? 5th time commenting the same thing on your video milo

@gokukakarot1855 5 ай бұрын

For the algorithm

@marcelmerkel2986 5 ай бұрын

Great video, prefer it over the several hour long podcasts

@mcwillip 5 ай бұрын

It would be great to have an explanation of why the preacher curl had more tension at the lengthened than the incline curl. I'm guessing its some kind of moment arm thing but i don't even really know what that means. And also how to evaluate this for different movements with different muscles.

@zachdivilbiss4953 5 ай бұрын

Think of the direction of gravity. Straight down. In the incline curl your arms hang straight down. Your bicep does not need to put force against gravity to hold it in position. In the preacher curl gravity pulls the weight directly towards the ground. This is trying to extend the elbow farther than it wants to so your first motion to curl up has to overcome the force from gravity acting on the weight. Hope that helps you understand a bit more