Train Like THIS To Build More Muscle (Stretch Mediated Hypertrophy)

Stretch mediated hypertrophy is a hot topic in the evidence-based bodybuilding community right now. There seems to be something about training in the lengthened part of a muscle’s range of motion that is beneficial for muscle growth.

Here I share some of my current recommendations on using stretch-mediated hypertrophy for better gains. I also include a clip from my podcast interview with Milo Wolf, who is was the lead author on a new paper on the topic: Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis

Find Milo:

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About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and build muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.

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#StretchMediatedHypertrophy #Hypertrophy #DrSwole
#MuscleGrowth #Bodybuilding #bulking #PushPullLegs #UpperLowerSplit #Squat #deadlift #chestworkout #backworkout #shoulderworkout #armworkout #legday

[Joschmo]

I started implementing this technique on my incline dumbbell press while in my reload phase. I can finally start to feel more of my upper chest and not just my anterior delts. One thing, for sure, this will definitely feel more fatiguing!

[ProphetFear]

Also it's a good standard to pause at the top because it makes it easier to control the eccentric. Also on a preacher curl you can pivot your hips closer to the elbows on the eccentric and pivot away to make the concentric easier. I would cue thoracic extension the same as on an SLDL to get the best stretch.

[Mastobog]

I've really been enjoying doing a stretch based exercise immediately after a big compound lift - i.e Bench Press followed by a couple sets of deficit pushups

Based on this I may make that stretch based exercise a lengthened partial - pumping out reps at the stretched bottom position. It would kind of work out like your Top Set / Back Off method, where the back off is a focus on stretch mediated hypertrophy after the heavy strength based lift.

[cutiemarshall]

Need to try this, especially on calves.

[daledykes]

The whole world is uniting under Joel Seedman!

[sidcool]

Doc can u review Viking Bare Bones routine as it’s based on rep goal scheme would like ur opinion on rep goal system 🙌

[nateperez]

Why is everyone going crazy for the stretch?? Watch, in the next couple of years there will be new studies and evidence that contradict this claim that weighted stretch is the best for hypertrophy. Mark my words.