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zakruti.com » Sport, fitness, workout » Jeremy Ethier
How to Build Muscle 2x Faster (Genius Strategy)

How to Build Muscle 2x Faster (Genius Strategy)

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Rating: 4.0; Vote: 1
What’s the best way to build muscle Can bad form help you build muscle fast We all know that guy who says he can do 30 pull-ups, and then they’re just half reps. But what if he’s onto a secret about muscle growth Today, I’ll show you why new research suggests using bad form can help you gain muscle almost twice as fast. And it’s actually pretty simple: it’s all about the stretch. Here’s everything to know about the fastest way to build muscle. Use the code STRETCH at checkout for 15% off on a proven, science-backed program that takes care of all the guesswork for you: Click below to subscribe for more videos: Follow Dr. Milo Wolf: Taking your current training and focusing more on the stretch could take some of your lagging muscles to be a lot bigger and take some of your currently-pretty-good muscles and take them to the next level. That’s Dr. Milo Wolf. The world’s leading expert on this new area of research and how to build muscle fast by using this technique. There are about 10 to 12 studies, and in many of these studies, you see around double the muscle growth by focusing on the stretch versus missing out on the stretch. But here’s the problem. Often, the stronger you get, the easier it is to neglect it. It's because the body wants to avoid the most painful part of the exercise. There’s also rushing out of the stretch position. So lowering the weight to get deeper and controlling that bottom position is definitely one way to improve the stretch and get more growth from your workouts. But there’s more. To get the best results so you gain muscle faster, you should also choose exercises that stretch your muscles the most. Example: switching from the barbell bench press to a dumbbell bench press or even something like a deficit push-up where there is no longer a restriction on when the ground touches your torso, so you can get as deep as you want. There’s a second way to use the stretch that’s less obvious but might be even more effective: pick exercises that are most challenging in the stretched position. Example: the preacher curls over the incline curls. Other exercises that do a great job of challenging your muscles in the stretch include dumbbell flyes, overhead extensions, reverse cable flyes, and behind-the-body lateral raise, with the cable set at wrist height. Unfortunately, there’s no really good back or calves exercise that challenges the stretch and we’ll talk about the fix for this in a minute. But basically, the best way to build muscle is to think about this anytime you try an exercise: If the stretch position feels really easy like there's barely any weight there, that's not going to be the best movement for hypertrophy. If, on the other hand, the stretch position feels very difficult, something like a dumbbell fly where it's really challenging in that stretch position, that is going to be a better exercise in all likelihood for hypertrophy. What I really want to focus on now is the counterintuitive lesson you can take away from all this stretch research: how you can use bad form for faster muscle growth. Remember the pull-up guy Well, he was actually onto the fastest way to build muscle. If you're doing the wrong type of half reps, you are hurting your muscle building. However, we do have research on the opposite of that. Where you do half reps in the stretched position of a movement. And across around 5 studies now, 4 studies have found more muscle growth with half reps in the stretch position compared to a full range of motion. In other words, some reps that look bad might actually be good. Think about it. When you train certain muscles like the back or calves, where does it feel the hardest It’s usually at the end of the movement when your muscles are fully contracted. But it’s really the beginning when the muscle is most stretched that’s most important for muscle growth. We have research, for example, in the calves. When we compare it doing just the bottom half of the movement to doing a full range of motion in a study by Kassiano and colleagues, for example, we observed around twice the growth at both sites measured. For certain exercises, replacing full reps with half reps has the potential to double your muscle growth. But there’s another option that’s also been shown to be extremely effective. It’s quite simple. After you can’t do any more full range of motion reps, keep pushing past failure by doing as many half reps as you can in that stretched position. As for what exercises benefit the most from this, it’s any exercise that’s hardest in the contracted position. This includes pretty much all calves exercises, most back exercises (e. g, lat pulldowns and rows, chest flyes, reverse flyes, dumbbell lateral raises, and leg extensions.
Date: 2024-08-05

Comments and reviews: 19


These are anything but new, basically what you describe is very close if not the same to drop sets and forced reps whereas the extra forced mechanical tension is found to build more muscle after recovery, I mean no shit, these said it is to overextend and thus overtrain or worse getting an injury that way, there is a reason why a muscle has a limit at any given set and that is not because of lack of ped use and lack of continuous feeding it for example, theres also metabolic stress and the actual tearing of the body etc, so I wouldn't recommend any of these, you can get the same or even better results by accumulating more total volume with more smaller sets and reps soo
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There’s really no good calf exercise that challenges the stretch. Brother have you ever done a foot elevated calf raise in the smith machine and gone to failure for multiple sets You will be limping for the rest of the week if you haven’t and try it for the first time. And I feel the biggest burn by far in the bottom when letting the bar put me into that stretched position.
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I remember a few years ago talking to one of the old guys in the gym (who was built pretty well) who said Full range of motion is good, but its not a rule to live by. I like to mix it up with half reps in different ranges of the movement. not verbatim but something like that. I still work in those ranges ever since he told me that.
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7: 17 Good video but just a correction, for the back exercises, you made the unfortunate mistake of choosing as an example for back exercises that are hardest in the contraction one of the few back exercises that is actually hardest at the stretch and easiest at the contraction, the T-bar row. Despite that, amazing video: )
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I always thought with the lat pulldown excersice that when you go back to your begin state (stretch position) you actually hitting the right spot since that spot feels the most strechted and gives the most burn (for me. I always hang there for a litte extra seconds. I guess I was right
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I think this shows that the half reps may not be bad form, but rather a valid approach that could do with more study. Bad form - the stuff that’s ineffective or leads to injury, should always be avoided. But this is interesting.
I may try this during my hypertrophy sets. For science
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The half ass rep reminds me of a really old article measuring effects of half squats in athletes. Tldr half squats were a good exercise because most jumping in sports starts from half squats position and very rarely or almost never from full squat position.
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Autistic here. I can explain to you string theory but struggle to complete the most basic tasks, like showering. With your science-based videos, you are helping me find the motivation to get off this chair and back in the gym. Thank you!
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There was this dude who used to go to my gym who would do half-reps the whole time. I saw him like a year later and he was ripped to shreds. Could be genetics, could be the half-rep scheme!
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I'll pass on the dumbbell fly. I like my shoulders the way they are - painful sometimes but still intact! Got cranky shoulder joints like I do, that exercise may be your kryptonite.
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Enough with all the studies, everybody’s body is different and responds different, just train with proper form proper technique, eat clean, sleep as be consistent.
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as a 40 yr old man some of these moves look like a good way to pop out my shoulder again. Good advice but use it carefully and listen to your own body
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What about stiff leg deadlifts for hamstrings, versus seated leg curl Which is more beneficial considering SLD are in lengthened position.
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I mean theres something there for sure, but for instance in the bench, I feel far too much bicep activation in the fully stretched position.
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Bodybuilders have been doing this since the 80s. this ain't new. thus dude is not even jacked. he has the body of a swimmer
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Good luck with the study! If I lived nearer I'd be asking if I could take part in it. I'm looking forward to seeing what you find!
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SMH tried to purchase your fitness plan. my account was almost hit 4 times. website is fraudulent Say it ain't so bro
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Nah bro this fake. I only follow what Arnold to said you have to shock the muscle. So on leg day we do bench press
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Nothing here is new, its been done for more than a decade. The only difference is we have studies to prove it guess
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