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

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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

References:

Music:
2) Home - Hold
8) Home - Before the Night

House of Hypertrophy

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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.

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.

HouseofHypertrophy

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

Bullseye_Strength

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.

TheosYeshua

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.

BBQDad

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

MegaBentus

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

jeremyjjbrown

His breakdowns were awesome. Appreciate your work and videos 🔥

spaceghostctc

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

LevysFitness

Awesome thanks for listing all the study links.

gingebrien

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. 👍👍

cameron

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

Fallacy

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

PlutoTheGod

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.

maxl.