Stretch + Tension = Most Muscle Growth

[devinwalsh]

Barber: what you want bro?
Guy: factory foreman from 1897.
Barber: say no more fam.

[mcw-lgdm]

It seems like almost without exception, that dropping the ego lifting, using lighter weight, and focusing on keeping form as perfect as possible, is always gonna be top tier advice.

[federicofranco]

Bro what, why Is he so good to explain things, I have university professors unable to talk near as clearly as this man

[Surgequake]

I love this guy so much, the confidence in repping this haircut is outstanding.

[chocolateDisinfectantWipe]

Shoutout to that one bird who figured this out

[chappie__]

Shoutout to the fitness community, im always picking up tips from both the video and the comments <3

[alizaka]

Struggled with upper chest. I can vouch my upper chest exploded in 4-6 weeks by lowering it till the nips and stretching the muscle, 1-2 second pause, then explode the way up, and then controlling the eccentrics. This is the only thing that worked and now I apply the same thing to every part of the body. Weight stretch, 2 second hold, controlling the eccentric

[vasilisgreen]

It's simple really. You need a higher amount of force to lift a given amount of mass from the stretched position to the top because of leverage as you said. As the weight comes up, the force required to lift it goes down so, you will either see the weight start to ACCELERATE as it passes the half way point or you will simply reduce the amount of force that you produce. See for yourself, as you curl a dumbbell, if it doesn't accelerate as you pass the mid point, then your muscle is producing less force as you go up because it doesn't need to work as hard. Same goes for all exercises. Notice how when you do a deep ass to grass squat, you suddenly rise up faster once you get up above the horizontal, that's because you put out the same amount of force but the leverages become more advantageous and the output torque to the joints increases. Physics are magical. So, in the end, the stretched out position is more disadvantageous and the mechanical tension is greater for the same load, thus, providing a stronger stimulus for growth.

[johnathonlivingston]

About 75% if dudes at the gym need to hear this message

[Guava-Lava]

Close your eyes and it's Fred from scooby doo if he was shredded 😂

[Eagle-Striker]

100% correct. This is why everyone that only lowers the bar or dumbbell half way during chest press should try to decrease the weight load to achieve full ROM on eccentric contraction (basically lowering the weight all the way to the bottom so your pecs stretch out) = much more muscle growth! Try it out and see 💪

EDIT: I see some people disagreeing because they say it hurts their shoulders (or worried about their shoulder health). I had the same problem and solved it by upgrading my bench technique.

1. Shoulder Retraction: Keep your shoulders pulled back and hold it for the entire set while slightly arching your back to dig your shoulders into the bench.

2. Elbow Angle: DO NOT flare out your elbows on the bottom part of your lift! Make sure you adduct to a 45 degree angle from your torso to remove all the tension from your rotary cuff. As you lift up you can flare your elbows back out as you push the weight back up.

BTW. For some people this technique is easier to do on Dumbbells. Good luck💪

[NBDYSPCL]

Nothing, and i say _nothing, _ has helped me with Pull-ups/chinups like negatives. Not bands, not regressions (though regressions are pretty useful) but that slow negative extension really helps me understand what muscles are firing.

[cryabout.it.]

This has always been intuitive for me. Full ROM and time under tension have always made the most sense to me as being some of the most important aspects to focus on while lifting.

[madnessD_]

Negative reps and stretching the muscle is also underated.
The strenght I have gained in my biceps protecting my arms from armbars in Brazilian jiu jitsu is extreme.

[_bobw]

Great video. This short explained more than most of all the longer videos I’ve seen.

[Rumil_]

Wow beautifully explained, thanks Dr Israetel!

[NRG]

Yes, so 40 at full range is better. Thank you for confirming full range the truth

[motokokoto]

From a young age I wondered why and how some people would lift so ligt and seem to get a good pump. This really explains it.

[devonleavitt]

Yes that’s why you should go all the way down on pull ups, ROM is key

[cirquedumushroom]

The tendons are worked in the longer range though. As seen by the difference between American vs Russian male gymnasts on Rings back in the day. During an iron cross, american gymnasts would train with slightly bent arms cause they could hold it for longer, but then they would lock it out during competitions and would have a larger number of tendon injuries, on average, than the russians who had a 'train like youre performing every time' mentality so would practice with locking out their arms, and would develope stronger tendons and result in less injury. Working your tendons and long is important, if youre muscles are too strong they can tear the tendon away from the bone. They take much longer to develope than muscles but they last for much longer too, strong tendons stay strong forever.