MASS Office Hours

MASS Office Hours Episode 10 (Lengthened Partials, Regional Hypertrophy, Push/Pull Ratios)

Nov 18, 2023

Dr. Brad Schoenfeld, hypertrophy expert, joins the hosts to discuss training topics like lengthened partials, push/pull ratios, lagging muscle groups, injury prevention, inconsistent training habits, and plyometrics. They also address questions about incline benching, hypermobility, powerlifting performance, nutrition for tendon surgery recovery, and supplementing with EAAs in a caloric deficit.

01:41:41

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Episode guests

Brad Schoenfeld

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Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Training specificity and individual response are crucial for muscle growth.

Increasing upper body training frequency can lead to significant gains in muscle size.

Establishing a clear goal hierarchy and maintaining motivation are essential for consistent workouts.

Deep dives

Importance of training specificity and individual response

The importance of training specificity and individual response in achieving desired muscle growth and development is highlighted. The summary emphasizes that while general hypertrophy can be achieved with basic exercises, like flat bench press, incorporating additional exercises, such as incline bench press, can lead to more well-rounded and proportionate development. It is noted that regional hypertrophy does exist, and there is evidence supporting the idea that different exercises can target specific muscle regions. The summary also highlights the need for exercise variety in bodybuilding to ensure comprehensive muscle stimulation and discusses the individual response to different training protocols. Overall, the summary emphasizes the complex nature of muscle development and the importance of understanding how specific exercises can influence targeted muscle groups.

Introduction

4min

The Impact of Lengthened Partials on Muscle Hypertrophy

21min

Interpreting Research Studies on Training

18min

Changes in Upper Body Training Volume

26min

Evolving Nature of Exercise Science Education

8min

Rapid Fire Q&A and Hypermobility Training

17min

Takeaways and Future Plans

2min

Book Release and Recovery from Tendon Repair Surgery

2min

Do You Need to Supplement with Essential Amino Acids?

4min

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. They begin by announcing next week's special guest, hypertrophy expert Dr. Brad Schoenfeld. Much of the episode focuses on training topics like long-length partials, push/pull ratios, bringing up lagging muscle groups, injury prevention perspectives, plyometrics, addressing inconsistent training habits, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on November 22. If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Introduction 5:02 Are long-length partials better than full-ROM training? 24:45 Can results from short-term training studies be generalized over a lifetime of training? 45:37 Does incline bench improve chest hypertrophy if you’re already bench pressing? 57:58 Do unbalanced push/pull training ratios drive muscle imbalances? 1:18:03 Training around hypermobility 1:20:59 How to address inconsistent training habits 1:26:45 Balancing powerlifting performance and hypertrophy training 1:29:38 Do plyometrics promote strength and hypertrophy? https://pubmed.ncbi.nlm.nih.gov/35832484/ 1:36:24 Nutrition for recovery from tendon surgery 1:38:08 Should you supplement with EAAs when in a caloric deficit?

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