Stretch mediated hypertrophy revisited - The Glute Studies - The new book
Aug 18, 2023
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The podcast explores the concept of stretch-mediated hypertrophy and the controversies surrounding it. It discusses the role of passive mechanical tension in muscle hypertrophy and the importance of technological advancements in strength gain analysis. The hosts delve into the effects of stretch training on muscle growth and debunk misconceptions about muscle length and force production. They also discuss the impact of exercise terminology on communication and compare different workout programs for glute hypertrophy. The chapter concludes with discussions on muscle fiber length, muscle damage, and the announcement of a new book on hypertrophy exercise essentials.
Passive mechanical tension, primarily caused by the protein Titan, is a significant stimulatory factor for hypertrophy.
Sarcomerogenesis and fascicle lengthening occur due to the presence of passive tension, specifically from Titan.
Stretching and active contractions have distinct outcomes in terms of hypertrophy and muscle adaptation.
Both sarcomerogenesis and fascicle length increases plateau over time in stretch-mediated hypertrophy.
Exercise order and selection play a crucial role in maximizing muscle hypertrophy.
The hip thrust exercise is particularly effective in stimulating glute muscle growth.
Deep dives
Passive tension and the role of Titan in stretch-mediated hypertrophy
Passive mechanical tension, primarily caused by the protein Titan, plays a crucial role in stretch-mediated hypertrophy. Controversy arises when some commentators suggest that passive mechanical tension may not be responsible for stimulating hypertrophy. However, numerous studies have consistently shown that passive tension, generated by stretching the elastic structures within the muscle fibers, leads to meaningful hypertrophy. This tension is primarily produced by Titan, despite suggestions of other potential contributors like collagen or the endomysium. The available evidence strongly supports the notion that passive mechanical tension, most prominently from Titan, is a significant stimulatory factor for hypertrophy.
Sarcomerogenesis and Fascicle Length Increases
Sarcomerogenesis, the addition of sarcomeres in series, and the resulting increase in fascicle length are key factors in stretch-mediated hypertrophy. Animal studies have provided clear evidence of sarcomerogenesis, while human studies have measured increases in fascicle length. These changes occur when passive tension, generated by the stretching of muscle fibers and produced by Titan, is present. The evidence consistently shows that the presence of passive tension, specifically from Titan, is responsible for sarcomerogenesis and the subsequent lengthening of fascicles.
Differentiating Between Stretching and Active Contractions
It is crucial to differentiate between stretching and active contractions in understanding the mechanisms of hypertrophy. Active contractions, such as concentric and eccentric exercises, primarily stimulate hypertrophy through the addition of myofibrils in parallel, increasing cross-sectional area. In contrast, stretching exercises, with their associated passive tension, lead to sarcomerogenesis and fascicle length increases. These mechanisms demonstrate that stretching and active contractions have distinct outcomes in terms of hypertrophy and muscle adaptation. Therefore, comparing studies on stretching with those on active contractions can lead to misunderstandings and inaccurate conclusions.
The Plateau Effect and Sarcoplasmic Hypertrophy
An important phenomenon to consider in stretch-mediated hypertrophy is the plateau effect. Both sarcomerogenesis and fascicle length increases plateau over time as the muscle adapts to prolonged stretching and passive tension stimulus. Similarly, sarcoplasmic hypertrophy, specifically an increase in muscle fiber diameter, is also temporary due to the compression and lateral expansion of sarcomeres within the fiber. These observations highlight the importance of passive tension in the initial stages of hypertrophy, and the subsequent plateau represents a saturation point in sarcomerogenesis and fascicle lengthening. It also clarifies that stretching alone does not lead to perpetual growth or ongoing hypertrophy, as adaptations eventually reach their limits.
Effect of Exercise Order on Glute Hypertrophy
In a recent study comparing the effects of exercise order on glute hypertrophy, participants performed a full-body workout three times a week for 10 weeks. The control group performed two upper body and two lower body exercises, while the experimental group added two sets of hip thrusts at the end of the workout. Despite not being volume-equated, the addition of the hip thrusts resulted in a significant increase in glute hypertrophy compared to the control group. This finding challenges the notion that exercise order does not play a role in muscle growth, as the hip thrusts, when performed last in the workout, produced a disproportionately higher hypertrophic effect.
Significant Impact of Hip Thrusts in Workout
In the same study, it was observed that the two sets of hip thrusts at the end of the workout had a significant impact on glute hypertrophy, even though the preceding exercises, such as bench presses and deadlift variations, also targeted the glutes. This suggests that the hip thrusts were able to stimulate additional muscle growth compared to the previous exercises, despite higher levels of fatigue and exertion. The results highlight the importance of exercise selection and order in maximizing muscle hypertrophy, as certain exercises may have a greater effectiveness in promoting growth even when performed in a fatigued state.
Challenging Conventional Beliefs on Exercise Order
This study challenges the traditional belief that exercise order does not significantly impact muscle hypertrophy. By incorporating hip thrusts at the end of the workout, which targeted the glutes already stimulated by previous exercises, a substantial increase in hypertrophy was observed. This indicates that exercise order should not be overlooked when designing training programs and that certain exercises may have a more potent hypertrophic effect when strategically placed in a workout. These findings provide valuable insights for individuals seeking to optimize muscle growth and challenge the belief that exercise order has minimal relevance in training.
Examining the Disproportionate Effect of Hip Thrusts
In the study, the two sets of hip thrusts performed at the end of the workout had a disproportionately higher impact on glute hypertrophy compared to the other exercises. Despite their position in a fatigued state, the hip thrusts produced a significant increase in muscle growth, challenging the notion that exercises performed later in a workout may have diminished effects. This finding suggests that the hip thrust exercise is particularly effective in stimulating glute muscle growth, even when performed after previous exercises targeting the same muscle group.
Main Idea 1
The podcast discusses the importance of choosing highly stable exercises for hypertrophy training and emphasizes the significance of progressive overload.
Main Idea 2
The episode highlights the misconception that longer muscle lengths lead to greater muscle growth and explores the concept of neuro-mechanical matching, where muscles are selectively activated based on leverages.
Main Idea 3
The summary mentions the upcoming release of a new book called 'Hypertrophy Exercise Essentials' which focuses on a selection of stable and effective exercises for beginner to intermediate lifters, providing cues, explanations, and program examples.
Main Idea 4
The hosts stress the importance of simplicity in training, using exercises that allow for progressive overload and maximize muscle fiber recruitment, rather than chasing the latest trendy and unstable exercises.
