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Training at long muscle lengths grows muscle better than training at short muscle lengths 💪 New research breakdown! RIP Dan Rowden.joelseedman_ahp 🤣🤣🤣🤣🤣🤣 We have substantial research demonstrating that full range of motion (ROM) training produces better hypertrophy & strength than partial range of motion training but that has only... been shown when the partial reps are when the muscle is in a shortened position (PMID: 34170576) A new meta-analysis by @bradschoenfeldphd Dan Rowden__pak @wolfcoach_ @bretcontreras1 Menno.henselmans Dan Rowdenmikeroberts compared training at long muscle lengths vs training at short muscle lengths & found that training at long muscle lengths produced more hypertrophy than training at shortened muscle lengths This body of literature demonstrating that to maximize muscular hypertrophy it is important to train muscles in a lengthened position. Some have postulated that lengthened partials may produce more hypertrophy than full ROM training but thus far the research shows them to be equivalent when volume & intensity are matched Anyone wanna take a bet on if Dan Rowden.joelseedman_ahp adjusts his recommendations to be in line with the literature? Spoiler alert… he won’t Share & save. Only YOU can stop the spread of BS 🔥show more

Layne Norton, PhD

232,619 subscribers

52,435 次观看 • 2 年前 •via X (Twitter)

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10 条评论

Greg Mushen 的头像

Greg Mushen2 年前

@dr Broscience vindicated

benwalker30 的头像

benwalker302 年前

@dr I can’t access the paper - how many of the analyses were in untrained lifters? From my experience most of these pro long length studies are in untrained.

Rory 的头像

Rory2 年前

@dr Just curious, has anyone seen the prison workout guy on YouTube? He trained in prison on partial and high reps and is seriously jacked. I’d like to see if there’s a study on that

Wilson 的头像

Wilson2 年前

@dr This needs to be edited to 2 mins and just show the examples lol

CabanerosIL 的头像

CabanerosIL2 年前

@dr It even feels better, nay… it feels whole after the exercise is done at full ROM. The more fibers break, the more they are to rebuild, hence the longer recovery time. “The days that break you are the days that make you”.

Dr. Grayson Wickham 的头像

Dr. Grayson Wickham2 年前

@dr Full ROM > partial ROM. Lengthened partial ROM > shortened partial ROM 🏆

Alfred McReuster 的头像

Alfred McReuster2 年前

@dr I'm curious how to program these. Do you do a whole training block in lengthened partial? Include it in sets alongside full ROM? Any flexibility or joint health consideration?

Howard 的头像

Howard2 年前

@dr #finishstrong and #GoBucs

davictor19781 的头像

davictor197812 年前

@dr Idk about that lol..maybe temporary adaptations lol..I can see it for quads and chest ..again with this lol

skyetrain 的头像

skyetrain2 年前

@dr TLDR; Begin sets with full rom and as fatigue builds transition into lengthened partials

相关视频

What matters for building muscle in the gym: • Mechanical tension • Number of hard sets • Training at long muscle lengths Outside of that... the world is your oyster as to how you do it You just have to show up And remember: At the end of the day, hard training and consistency are what matter most

What matters for building muscle in the gym: • Mechanical tension • Number of hard sets • Training at long muscle lengths Outside of that... the world is your oyster as to how you do it You just have to show up And remember: At the end of the day, hard training and consistency are what matter most

FoundMyFitness Clips

23,311 次观看 • 1 年前

You don't need to lift heavy weights to gain muscle. As long as volume and effort are high, and you train to fatigue, you can build muscle mass (hypertrophy) with lower weights. Dr. Stuart Phillips (Stuart Phillips (he/him)) and colleagues recently showed that low-load (20–25 reps at ~30–40% 1RM) and high-load (8–12 reps at ~70–80% 1RM) resistance exercise led to similar gains in muscle hypertrophy and stimulation of myofibrillar protein synthesis in the upper and lower body over 10 weeks of training. Effort drives adaptations.

You don't need to lift heavy weights to gain muscle. As long as volume and effort are high, and you train to fatigue, you can build muscle mass (hypertrophy) with lower weights. Dr. Stuart Phillips (Stuart Phillips (he/him)) and colleagues recently showed that low-load (20–25 reps at ~30–40% 1RM) and high-load (8–12 reps at ~70–80% 1RM) resistance exercise led to similar gains in muscle hypertrophy and stimulation of myofibrillar protein synthesis in the upper and lower body over 10 weeks of training. Effort drives adaptations.

Dr. Rhonda Patrick

711,969 次观看 • 8 个月前

Exciting research developments: deliberate sauna use ramps up pathways crucial for muscle growth, more so when combined with resistance training. This suggests a potential synergistic effect for muscle hypertrophy. Though we need larger studies for confirmation, it's noteworthy that this isn't the first time heat has been shown to impact muscle mass. Previous research identified that localized heat application can reduce disuse atrophy by nearly 40%. The science of heat exposure continues to amaze and shows potential for enhancing physical health protocols.

Exciting research developments: deliberate sauna use ramps up pathways crucial for muscle growth, more so when combined with resistance training. This suggests a potential synergistic effect for muscle hypertrophy. Though we need larger studies for confirmation, it's noteworthy that this isn't the first time heat has been shown to impact muscle mass. Previous research identified that localized heat application can reduce disuse atrophy by nearly 40%. The science of heat exposure continues to amaze and shows potential for enhancing physical health protocols.

Dr. Rhonda Patrick

468,374 次观看 • 2 年前

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Dr. Rhonda Patrick

83,710 次观看 • 1 年前

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,312 次观看 • 2 年前

During this conversation, Brad Schoenfeld, PhD shared something most lifters have never been told. Muscle growth is driven primarily by mechanical tension, not simply the amount of weight on the bar. Research shows that when sets are performed with high effort and close to failure, loads as low as 30% of maximum can produce similar hypertrophy to much heavier training.

During this conversation, Brad Schoenfeld, PhD shared something most lifters have never been told. Muscle growth is driven primarily by mechanical tension, not simply the amount of weight on the bar. Research shows that when sets are performed with high effort and close to failure, loads as low as 30% of maximum can produce similar hypertrophy to much heavier training.

Louisa Nicola

42,064 次观看 • 3 个月前

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Dr. Rhonda Patrick

92,595 次观看 • 1 年前

Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of failure & found that the participants gained the same amount of muscle mass from both training styles There are several strengths to this study. First of all, they used a unilateral design where each participant was their own control by training one leg taking each set to failure and stopping 1-2 reps shy on the other. This helps negate any genetic induced differences since each person is acting as their own control Second, they matched training volumes to the participants previous volumes. This is a HUGE strength that is often overlooked in other studies Third, they used participants that were well trained (at least 3 years resistance training experience) Fourth, they had them all eat in a slight calorie surplus This adds to a growing body of literature demonstrating that training to absolute failure isn’t needed for gains & is likely counterproductive for optimal strength gains due to excess fatigue Interestingly, each group had no difference in total reps performed. That may seem strange when one group is going to failure but the other is stopping 1-2 reps shy. This can be explained by lower inter-set fatigue in the non failure group. For example if a failure group hits failure at 10 reps in set 1, they may only get 8 on the next set, and 6 on the next set. Whereas they might have been able to do 8 reps every set if they didn’t go to all out failure. As such, if you do train to failure I recommend only going to failure on your very last set of an exercise If you want to know how to implement this sort of programming make sure you check out the Biolayne Workoit Builder to get access to all my evidence based programs to help you get strong AF & build muscle 👊

Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of failure & found that the participants gained the same amount of muscle mass from both training styles There are several strengths to this study. First of all, they used a unilateral design where each participant was their own control by training one leg taking each set to failure and stopping 1-2 reps shy on the other. This helps negate any genetic induced differences since each person is acting as their own control Second, they matched training volumes to the participants previous volumes. This is a HUGE strength that is often overlooked in other studies Third, they used participants that were well trained (at least 3 years resistance training experience) Fourth, they had them all eat in a slight calorie surplus This adds to a growing body of literature demonstrating that training to absolute failure isn’t needed for gains & is likely counterproductive for optimal strength gains due to excess fatigue Interestingly, each group had no difference in total reps performed. That may seem strange when one group is going to failure but the other is stopping 1-2 reps shy. This can be explained by lower inter-set fatigue in the non failure group. For example if a failure group hits failure at 10 reps in set 1, they may only get 8 on the next set, and 6 on the next set. Whereas they might have been able to do 8 reps every set if they didn’t go to all out failure. As such, if you do train to failure I recommend only going to failure on your very last set of an exercise If you want to know how to implement this sort of programming make sure you check out the Biolayne Workoit Builder to get access to all my evidence based programs to help you get strong AF & build muscle 👊

Layne Norton, PhD

48,374 次观看 • 2 年前

"I think the one that stands out probably the most is that you have to train to all-out failure to optimize muscle development. So I came from the old school, either you go all out, or you go home, or the vein in the side of my head wasn't bulging at the end of every set. I wasn't training hard enough. And the research that we have on the topic now really shows you can be a couple reps or three short of failure and still get roughly the same amount of muscle growth." Brad Schoenfeld, PhD

"I think the one that stands out probably the most is that you have to train to all-out failure to optimize muscle development. So I came from the old school, either you go all out, or you go home, or the vein in the side of my head wasn't bulging at the end of every set. I wasn't training hard enough. And the research that we have on the topic now really shows you can be a couple reps or three short of failure and still get roughly the same amount of muscle growth." Brad Schoenfeld, PhD

Louisa Nicola

11,927 次观看 • 3 个月前

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Dr. Rhonda Patrick

120,402 次观看 • 1 年前

Muscle loss with age is common, but much of that decline is driven by inactivity, not aging alone. On average, we reach peak muscle mass somewhere between 20 and 30, then lose about 8% per decade after that. By the time many adults reach their 70s and 80s, they may have only 60–80% of the muscle mass they had at 30. A big reason why is anabolic resistance. As we get older, muscle becomes less responsive to amino acids, one of the key signals for building and maintaining muscle. This is where resistance training becomes non-negotiable. It's one of the main signals that tells muscle to grow. And just as importantly, it helps re-sensitize muscle to amino acids, so the body responds to protein more like it did when you were younger.

Muscle loss with age is common, but much of that decline is driven by inactivity, not aging alone. On average, we reach peak muscle mass somewhere between 20 and 30, then lose about 8% per decade after that. By the time many adults reach their 70s and 80s, they may have only 60–80% of the muscle mass they had at 30. A big reason why is anabolic resistance. As we get older, muscle becomes less responsive to amino acids, one of the key signals for building and maintaining muscle. This is where resistance training becomes non-negotiable. It's one of the main signals that tells muscle to grow. And just as importantly, it helps re-sensitize muscle to amino acids, so the body responds to protein more like it did when you were younger.

Dr. Rhonda Patrick

262,014 次观看 • 4 个月前

Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. Doubling the RDA is even better. Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes). This highlights how conservative the RDA truly is and why higher protein intakes are important, particularly for individuals engaging in regular strength training or other forms of physical activity.

Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. Doubling the RDA is even better. Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes). This highlights how conservative the RDA truly is and why higher protein intakes are important, particularly for individuals engaging in regular strength training or other forms of physical activity.

Dr. Rhonda Patrick

92,581 次观看 • 11 个月前

You become injured. ⠀ ⠀ You’re placed in a cast, or sling. ⠀ ⠀ You are told to not train upper body, and just build the lower half, or vice versa. ⠀ ⠀ You don’t even bother training your non-injured, non-dominant (in most baseball, upper extremity related cases) side, because why would you need to? ⠀ ⠀ Here’s why you should absolutely train your non-injured side, even if your injured side is immobilized. ⠀ ⠀ Cross education (CE) occurs after unilateral training where performance of the untrained, contralateral (in this case injured) limb is enhanced.⠀ ⠀ Increased neural drive originating from the “untrained” motor cortex contributes to the cross education effect.⠀ ⠀ A few studies have shown that CE can preserve or spare strength and decrease atrophy on the untrained, injured limb. ⠀ ⠀ In most baseball related cases, injuries of the upper extremity most often tend to be on the dominant side. Chances are there is already some sort of imbalance in strength and or hypertrophy between sides. It is also likely that when rehabbing from that injury, we tend to attend less and be less detailed with the non-injured, non-dominant side. So the chances of there being an imbalance post-injury are likely. It’s the reason why players get hurt, rehab, come back, and in some cases end up injuring the contralateral side shortly thereafter. (Of course we see that more with lower extremity injuries.) ⠀ ⠀ In a study conducted by Justin W. Andrushko and co. They took 16 participants who were immobilized with a cast, and assigned them to a 4-week resistance training forearm program on the non-injured limb. Here’s what they found ⬇️ “The nondominant forearm of 16 participants was immobilized with a cast, and participants were randomly assigned to a resistance training (eccentric wrist flexion, 3 times/week) or control group for 4 weeks. Pre- and post testing involved wrist flexors and extensors eccentric, concentric and isometric maximal voluntary contractions (via dynamometer), muscle thickness (via ultrasound), and forearm muscle cross-sectional area (MCSA; via peripheral quantitative computed tomography). Only the training group showed strength preservation across all contractions in the wrist flexors of the immobilized limb (training: −2.4% vs. control: −21.6%; P = 0.04), and increased wrist flexors strength of the nonimmobilized limb (training: 30.8% vs. control: −7.4%; P = 0.04). Immobilized arm MCSA was preserved for the training group only (training: 1.3% vs. control: −2.3%; P = 0.01). Muscle thickness differed between groups for the immobilized (training: 2.8% vs. control: −3.2%; P = 0.01) and nonimmobilized wrist flexors (training: 7.1% vs. control: −3.7%; P = 0.02). Strength preservation was nonspecific to contraction type (P = 0.69, η2p = 0.03) yet specific to the trained flexors muscle. These findings suggest that eccentric training of the nonimmobilized limb can preserve size of the immobilized contralateral homologous muscle and strength across multiple contraction types.”

You become injured. ⠀ ⠀ You’re placed in a cast, or sling. ⠀ ⠀ You are told to not train upper body, and just build the lower half, or vice versa. ⠀ ⠀ You don’t even bother training your non-injured, non-dominant (in most baseball, upper extremity related cases) side, because why would you need to? ⠀ ⠀ Here’s why you should absolutely train your non-injured side, even if your injured side is immobilized. ⠀ ⠀ Cross education (CE) occurs after unilateral training where performance of the untrained, contralateral (in this case injured) limb is enhanced.⠀ ⠀ Increased neural drive originating from the “untrained” motor cortex contributes to the cross education effect.⠀ ⠀ A few studies have shown that CE can preserve or spare strength and decrease atrophy on the untrained, injured limb. ⠀ ⠀ In most baseball related cases, injuries of the upper extremity most often tend to be on the dominant side. Chances are there is already some sort of imbalance in strength and or hypertrophy between sides. It is also likely that when rehabbing from that injury, we tend to attend less and be less detailed with the non-injured, non-dominant side. So the chances of there being an imbalance post-injury are likely. It’s the reason why players get hurt, rehab, come back, and in some cases end up injuring the contralateral side shortly thereafter. (Of course we see that more with lower extremity injuries.) ⠀ ⠀ In a study conducted by Justin W. Andrushko and co. They took 16 participants who were immobilized with a cast, and assigned them to a 4-week resistance training forearm program on the non-injured limb. Here’s what they found ⬇️ “The nondominant forearm of 16 participants was immobilized with a cast, and participants were randomly assigned to a resistance training (eccentric wrist flexion, 3 times/week) or control group for 4 weeks. Pre- and post testing involved wrist flexors and extensors eccentric, concentric and isometric maximal voluntary contractions (via dynamometer), muscle thickness (via ultrasound), and forearm muscle cross-sectional area (MCSA; via peripheral quantitative computed tomography). Only the training group showed strength preservation across all contractions in the wrist flexors of the immobilized limb (training: −2.4% vs. control: −21.6%; P = 0.04), and increased wrist flexors strength of the nonimmobilized limb (training: 30.8% vs. control: −7.4%; P = 0.04). Immobilized arm MCSA was preserved for the training group only (training: 1.3% vs. control: −2.3%; P = 0.01). Muscle thickness differed between groups for the immobilized (training: 2.8% vs. control: −3.2%; P = 0.01) and nonimmobilized wrist flexors (training: 7.1% vs. control: −3.7%; P = 0.02). Strength preservation was nonspecific to contraction type (P = 0.69, η2p = 0.03) yet specific to the trained flexors muscle. These findings suggest that eccentric training of the nonimmobilized limb can preserve size of the immobilized contralateral homologous muscle and strength across multiple contraction types.”

Ryan Aguirre, CSCS

79,648 次观看 • 3 年前

Plant Protein is as Good as Animal Protein for Building Muscle? New Study Breakdown! A new study just dropped demonstrating that a plent blend was as good as whey protein at building muscle over 12 weeks in untrained men undergoing a resistance training program. The headline may surprise some of you, but when I read the full study, I was not surprised at all… why? Because the plant blend was matched to whey in leucine and total EAAs. When you equalize the actual anabolic signals, the gap closes — which is exactly what my PhD thesis showed nearly 20 years ago. Study details (PMID: 41059835) • Randomized, controlled trial in untrained men • Whey vs. plant blend (pea + soy + added leucine) • 12-week supervised resistance-training program • Outcomes: quadriceps cross-sectional area (ultrasound), DEXA, lower-body strength • Result: Both groups improved significantly, with no between-group differences in hypertrophy or strength. This is in line with my PhD research which demonstrated that wheat (a poor protein for stimulating muscle protein synthesis) was as good as whey at stimulating MPS when leucine was added to wheat protein to match the leucine content of whey (PMID: 22818257) Important nuance: The plant blend used in this study is not commercially available, and appears that it was formulated + fortified to match whey’s leucine/EAA profile. That’s why it performed similarly, not because all plant proteins are inherently equivalent to whey for anabolism If your plant protein is low in leucine or EAAs… the results won’t look like this. That said, a plant protein sources can still be as anabolic as animal protein sources if their leucine/EAA content is high enough or if you consume enough protein overall

Layne Norton, PhD

27,356 次观看 • 9 个月前

Hypertrophy training is simple: 1. Pick movements that load target muscles through their full ROM 2. Use weight heavy enough that 4-6 reps approaches failure 3. Rest 3-5 minutes between sets 4. Progress when possible 5. Train each muscle 2-3x weekly 6. Eat protein 7. Sleep 8. Repeat for years Everything else: tempo manipulation, TUT protocols, pump chasing, mind-muscle meditation, volume landmarks, dropsets, supersets, is just noise invented to sell you complicated solutions to a problem that doesn't exist. Heavy weight, close to failure, progressive overload, consistency. That's it. That's the entire sport. If someone's selling you more than this, they're selling you something you don't need.

Hypertrophy training is simple: 1. Pick movements that load target muscles through their full ROM 2. Use weight heavy enough that 4-6 reps approaches failure 3. Rest 3-5 minutes between sets 4. Progress when possible 5. Train each muscle 2-3x weekly 6. Eat protein 7. Sleep 8. Repeat for years Everything else: tempo manipulation, TUT protocols, pump chasing, mind-muscle meditation, volume landmarks, dropsets, supersets, is just noise invented to sell you complicated solutions to a problem that doesn't exist. Heavy weight, close to failure, progressive overload, consistency. That's it. That's the entire sport. If someone's selling you more than this, they're selling you something you don't need.

Sama Hoole

17,853 次观看 • 9 个月前