350: The Search For Optimal - Eric Helms

13 snips

Feb 11, 2023

Eric Helms, a science communicator, coach, and competitive bodybuilder from 3DMJ, returns to share insights on his recent calf muscle growth experiment. He discusses the impact of stretching on hypertrophy and whether it can be beneficial for different muscle groups. The conversation delves into optimizing training techniques and individual variability in responses. Eric also emphasizes a flexible approach to nutrition during contest prep, balancing goals with personal experience. Exciting projects and social media plans round out this engaging discussion!

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INSIGHT

Passive Stretch Can Drive Hypertrophy

Warnke's study stretched untrained calves 1 hour/day and found ~15% muscle thickness increase.
That study provides proof-of-principle that prolonged passive stretch can drive hypertrophy in humans.

ANECDOTE

DIY Calf Stretch Case Study

Eric Helms describes replicating Warnke's calf-stretch protocol using a plantar-fasciitis orthotic and homemade mods.
He stretched both calves ~1 hour/day, 6 days/week while continuing regular resistance training for 11 weeks.

INSIGHT

Possible Mechanisms Behind Stretch Hypertrophy

Passive stretch may act via mechanical-tension sensing distinct from active contraction.
Structures like titin, costameres, and tendon sensors could translate stretch into hypertrophic signaling.

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