The N1 Experience

On this Episode of the N1 Experience Kassem sits down with Daniel Plotkin, the lead author of the 2023 study comparing the squat vs the hip thrust for glute hypertrophy.  Also on todays episode is Milo Wolf, who is at the forefront of the research on range of motion for hypertrophy.  Together they give a much needed breakdown of the current research on glute training and what if anything this new study changes in how they approach programming for glute growth.

On this Episode of the N1 Experience Kassem sits down with Daniel Plotkin, the lead author of the 2023 study comparing the squat vs the hip thrust for glute hypertrophy.  Also on todays episode is Milo Wolf, who is at the forefront of the research on range of motion for hypertrophy.  Together they give a much needed breakdown of the current research on glute training and what if anything this new study changes in how they approach programming for glute growth. 00:02:44 - Squat Depth Study - Kubo Et al 00:12:25 - Adding Hip Thrust/Volume study Kassiano Et al  00:24:21 -  The Barbalho Study controversy  00:25:45 - Daniel explains how the Squat vs Hip Thrust Study got funded 00:27:26 - Summary of the Squat vs Hip Thrust Study 00:30:39 - How was the funding used? 00:32:24 - Confidence intervals difference between the glutes vs the thigh muscles 00:36:31 - Does this study provide insight into whether glutes benefit from lengthened biased training? 00:39:52 - Other Confounders besides ROM between the squat and hip thrust  00:46:55 - Breaking down the hip thrust technique 00:54:12 - Breaking down the squat technique 01:06:53 - Muscle specific proximity to failure differences between the exercises 01:13:44 - Steel manning the conflict of interest argument

Dr. Pak & Milo Wolf join Coach Kassem to discuss the latest research on training at long muscle lengths and its effect on hypertrophy. They also review some of the unsupported claims currently being made and what the research actually suggests. 00:03:00 - What is the latest research on training at longer muscle lengths? 00:10:28 -  How much of a difference does training at longer muscle lengths make? 00:18:00 - Everybody wants to be a science communicator but nobody wants to do any science! 00:19:46 - In the era where the mechanism have not been uncovered, how do we communicate and apply the evidence to individuals.  00:33:13 - Practical observations from the N1 Lab.  Fatigue, injury, ROI of different exercises. 00:46:45 - Kassem’s best practices.  Real world coaching nuances. 00:52:40 - The unique data from the Pedrosa study ( leg extension partials)  00:57:38 - Adjacent factors and correlations with training at longer muscle lengths and how it impacts fatigue, volume and effort.   01:02:34 - Potential pitfalls of training exclusively with lengthened partials. Should we be concerned about regional hypertrophy?  01:09:24 - Addressing unsubstantiated claims regarding fascicle length.    01:17:58 - Do you also need a lengthened biased resistance challenge and not just a longer muscle length? 01:22:03 - Addressing misleading claims around neuromechanical matching.   01:29:59 - Discussing the research on matching resistance and strength profiles/curves 01:37:00 - Using the lats as an example of problems with oversimplified neuromechanical matching models.   01:41:15 - The impact of neuromechanical matching on muscle specific RIR.  Biased vs Omni or less specific exercises 01:54:45 - Responding to criticisms of optimizing exercise selection and technique. 

04:41 what does a science based approach look like for coaches 15:26 is there a correlation between people who label themselves as evidenced based and Dunning Kruger? 19:20 What percentage of coaching decisions are actually science based? 28:58 Principles for exercise selection 33:47 Where does range of motion and muscle length fit in? 36:32 Digging into the research on training at longer muscle lengths 53:27 What are the interesting questions we still have about lengthened biased training? 1:07:56 The benefit exist before the absolute longest muscle lengths, but if length is a factor 1:14:03 COME AT ME BRO! - Kassem ask Eric for his critiques of himself and/or N1