Summary of How To Build Muscle Almost 2x Faster (NEW RESEARCH)

The video discusses a new training methodology called "stretch focus training," which aims to significantly accelerate muscle growth through specific exercise techniques. Key strategies and tips for implementing this training method are summarized below:

Key Wellness Strategies and Tips:

• Understanding stretch mediated hypertrophy: Muscle growth is enhanced when muscles are stretched under load, particularly during the bottom position of an exercise.
• Research Findings:
  • Studies show that performing the bottom half of exercises (e.g., preacher curls and leg extensions) leads to greater muscle growth compared to only performing the top half.
  • overhead cable extensions for triceps resulted in 1.5 times more growth compared to cable pushdowns due to the greater stretch.
  • seated leg curls produced significantly more growth in hamstrings than lying leg curls because of the deeper stretch.
• Practical Training Tips:
  1. Full Range of Motion: Always perform exercises through their full range. For example:
     • Bench press: Bring the bar all the way to your chest.
     • Curls: Fully extend your arm at the bottom.
     • Squats: Go down to at least parallel or lower.
  2. Exercise Selection: Use traditional exercises that naturally provide a deep stretch. Focus on:
     • Hamstrings: Use seated leg curls.
     • Triceps: Incorporate overhead extensions.
     • Biceps: Try incline curls or behind-the-body cable curls.
     • Glutes: Perform Romanian deadlifts, squats, and split squats.
  3. Lengthened Partials Technique: After reaching failure in a set, continue with half reps at the bottom position to maximize stretch and muscle engagement. This should be used sparingly and not on heavy compound lifts.

Final Note:

The presenter emphasizes the importance of staying updated with evolving research and encourages viewers to experiment with these techniques for better results in their muscle-building efforts.

Presenters/Sources:

• The presenter of the video (not explicitly named in the subtitles).
• Mention of an "Elite crew of researchers" contributing to the findings.
• Reference to a website for further programs and community engagement: billingscience.com.

Notable Quotes

— 03:10 — « These guys are literally walking around with one arm one and a half times bigger than the other and they did it all for science. »

— 07:55 — « If you guys can't tell I'm obsessed with doing everything impossible to maximize gains in the time and effort I spend at the gym. »

Category

Wellness and Self-Improvement

Video