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Lengthened partials and full range of motion were compared to see if accentuating the stretch in a full range of motion provides better hypertrophy results. It was suggested that before delving into such a comparison, more robust evidence supporting lengthened partials for hypertrophy should be established first.
Full range of motion may not always translate to better athletic performance outcomes as specificity in training for particular joint angles is crucial for optimal carryover. The principle of specificity should guide training to align with the demands of the sport or performance goals.
Meticulously tracking every variable in training may not translate into superior muscle growth outcomes. Reliability in maintaining consistent performance even with slight variations in range of motion week to week suggests that meticulous tracking may be more about training hygiene than significant impact on hypertrophy.
Resting during the easier part of the lift may potentially help in yielding more repetitions in a set. However, current data does not strongly support that this approach significantly enhances hypertrophy. Studies on cluster sets and rest-pause training show limited evidence for improving muscle growth through strategic rest points.
While meticulous tracking of many training variables may seem advantageous, the current lack of direct evidence does not conclusively demonstrate enhanced gains through exhaustive tracking. Basic progression and consistency in training are key factors that likely drive muscle growth outcomes.
Experienced lifters may require meticulous tracking of their training progress, especially when aiming to make minimal gains due to the small margins of difference in muscle growth. The podcast highlights that for individuals who have been training for an extended period, precise tracking becomes crucial to discern the effectiveness of their training routines. Without detailed tracking efforts, distinguishing between signals indicating progress and noise from other variables like stress can be challenging. Therefore, meticulous tracking is emphasized for experienced lifters to optimize their training outcomes.
The podcast delves into the significance of incorporating specific training techniques to maximize hypertrophy results. It suggests a hierarchy for training strategies, favoring lengthened partial exercises over partial range of motion techniques for hypertrophy. Emphasizing the importance of including a deep stretch stimulus in training routines, the discussion underlines the potential benefits of such movements for muscle growth. The conversation underscores the need for precise movements, controlled eccentrics, and appropriate stimulus for effective hypertrophy outcomes, offering valuable insights into optimizing training approaches.
The moment you’ve been waiting for Team Full ROM leader Mike Israetel vs. Milo Wolf & Dr. Pak who aren’t too convinced that Full ROM is default best.
A great discussion all round and with some important practical take-homes for you the listener.
Timestamps:
00:00 Intro
02:48 Current state of the literature around ROM
08:48 Has the literature changed Mike's views on Full Range Of Motion?
20:03 Is it just a hot new topic and trend?
26:51 Criticism of ultrasound measurements being used
31:09 Distal hypertrophy?
35:25 Full ROM vs. Partial ROM study ideas and stretch under load
48:45 Full ROM in the literature
54:00 Real life application and tracking of variables
01:01:47 What can we derive from the literature?
01:09:41 Concluding thoughts
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