0:12 #1 High-Discomfort Long-Term Static Stretching for Muscle Growth 3:18 #2 Grow New Muscle Fibers 8:06 #3 Recover Muscle 5 Times Faster Than Initial Growth Period (Muscle Memory) 12:54 #4 Truth or Fiction: Bodybuilders' Muscles are All Fluff No Function 15:49 #5 Stretch-Mediated Hypertrophy
More videos like this Milo! VERY educational. Not often so influencers teach anything about how our muscles actually work on a biological level. Not everyone needs things dumbed down. Thank you.
how is it still not accepted that its not the longer length per se but rather that some muscles have higher load at long lengths as they will contribute more to the movement compared to when they are shortened, where other muscels take over as prime mover. how can this be controversial?
Hi Milo! Do you think hyperplasia explains that study on why subjects who took steroids without resistance training gained muscle despite the fact that they didn't stimulate the muscle? That would mean that this mechanism for muscle "growth" is independent from muscle training. It would also explain why enhanced subjects can grow THAT MUCH muscle; they're basically using more than 1 mechanism, one of which is barely (if at all) attainable to non-enhanced individuals.
As far as I remember they were put in a machine that would stretch them and whenever they would go any deeper the machine would lock in not allowing them to ease off. Discomfort level of 10 out of 10 seems pretty appropriate for this hell. I'm going to stick to regular lifting lol
@BlackSpice Sure it is. Discomfort is not the same thing as pain. Prolonged 10 out of pain is impossible, prolonged discomfort is just miserable and happens to people all the time
@noobclips1570 time under tension is not the main drive of hypertrophy. It's the approach to failure. And since there is no movement, you have less fatigue. So time under tension is even going to be a lot longer. If I remember correctly, you needed to do 45min of intense stretching to get a good amount of hypertrophy. That's not worth it.
@@axlvanaudenhove6564 I agree that failure plays a big part. For example in the studies which show lengthened partials after completing a set in shortened biased lifts (think it was a calf raise study). Showed greater growth, when doing lengthened partials. I think it's because going to failure is a big variable. Usually when muscles are stretched they have the greatest leverage. So if you can't start the muscle from the stretched position, you've reached muscular failure
I’d like to hear more about sarcomeres. It seems one could, in theory, for example, do weighted chin ups for a major bicep pump then immediately switch to a heavy dumbbell hold to lengthen the insertions in the elbow and shoulder.
Yes heard of them all previously, even decades ago. Knowledge has grown and expanded since, but some of the fundamental uncertainties regarding humans remain. Really appreciate all the references.
What are your thoughts about training with maximum tension in the stretched half only AND only holding the most stretched position possible while under maximum tension? Love you 😘
That was a great video Milo - I only knew about SMH & muscle memory. I'd like other videos explaining hypertrophy science etc., from time to time please. I think muscle memory has important consequences for cheats using PEDs in sport. If you've built up more myonuclei, or improved the functioning of the myonuclei that you already have, via drugs then you must be able to access these myonuclei when you're clean - this surely means that cheating with drugs can improve your performance even when you're clean.
I read years ago on the web that if you trained with heavier weights/lower reps, you'd get miofibrillar hypertrophy, and, if you trained with lighter weights/high reps you'd get sarcoplasmatic hypertrophy 😅 . Maybe that bro science is finally bout to be proven true jajaa
Could occasionally significantly overtraining help (ie reaching true failure)? 🤔 I’m thinking , for example, ultra runners destroy their leg muscles and it can take much longer to recover from but they adapt.
This study actually kind of makes sense based on how hypertrophy was explained to me a long time ago. Moving heavy things causes microtears. The body repairs the tears and adds a bit more to prevent damage next time. Don't think I'm going to stretch to 8/10 pain though. I'll stick with lifting heavy things.
I can pump up my sarcoplasm no problem. It’s significant. But you have to build more muscle fiber in order to build more sarcoplasm. And seems to align with Paul
But there has to be some mechanism or theory behind why we see more radial growth by training at longer muscle lengths. There’s gotta be some reason that relates to the physiology.
@ not in all movements that’s not necessarily true. The glutes are the prime mover in a hip thrust. Also the quads are always the prime mover in a leg extension not matter how much you shorten it. Stuff like the chest actually becomes the prime mover at the top half of a lat pull-down. Now stuff like a row for example, as you start to bring the arm back past your torso the traps would take over but tonnes of movements the prime mover doesn’t change in the shortened position. Also the prime mover stuff is mainly neuro mechanical matching.
@ now, you are right for some muscles but not all. Also some exercises are performed at longer lengths but have most tension towards the top like incline curls.
I would love to learn more about topics like this. I have grown bored of the same advice given over and over again. (Even though the basics are the most important thing for the avarage trainee.) I just don't think there is enough high quality videos on the more theoretical side of exercise science compared to practical advice. As it is more interesting in my opinion.
then check out chris beardsleys faq as he seems to be the only guy who really understands. and does not just base his training on study outcomes but physiology.
I would love to know if this intense stretching protocol would also be good for recovering from tendinitis injuries where light stretching is often recommended already.
If non-human studies were done on fish or birds I would be skeptical, but when it’s done on our mammalian siblings, I’m not too convinced the findings are just super irrelevant to humans
If muscles memory is such a big thing why does everybody Freak Out about losing muscle when dieting? Is the muscle memory related to the Body fat percentage or do you build that muscle you lost while dieting Up Just as fast again?
The freak out seems to be more psychological than anything. It's like the way some people freak out when they're away from the gym for a few weeks. Any lean mass you accidentally lose on a cut can be easily regained during the next bulk.
Sorry, I'm skeptical of these results. Were the participants newbies or experienced lifters? How long did the studies last? In the short term, I can see any kind of exercise as growing muscles. That's why we refer to newbie gains. But over the long term? I'm pretty sure there's a separation point when normal lifting will start diverging massively from stretch training.
@@kinginthenorth1437 I totally get that but research is costly and may generally be funded by those that are doing it for their own agenda; therefore, the data may not exist for all scenarios. Thanks for replying.
The stretching studies done on birds using ridiculous amounts of weight actually attached to their leg or wing muscles to stretch them for a very long time were just fuckin cruel.
Wait, wait. Sitting in bad position causes back pain because some muscles are stretched. But stretching in discomfort leads to building muscles so the back pain should be gone when in bad posture?
This is why kids dont have attention spands there brought up on yt shorts and 2min tik toks they dont ever have experience watching anything longer or meeningfull so they get bored quick no mussle menory in there brains.....
I have wondered, are people who are naturally more flexible less inclined to put on muscle because it is more difficult for them to get deep stretches while training?
LOL I’m not going to lie when I do my girl missionary since she’s so much smaller I’m in a huge quad stretch. I have the biggest quad pump ever afterwards and I’m sore like squats. Gimme them easy gains
![ทุกครั้งที่หลับตา (Lucid Dream) - AYLA's [ Official MV ]](http://i.ytimg.com/vi/4i1OBAQyv58/mqdefault.jpg)
0:12 #1 High-Discomfort Long-Term Static Stretching for Muscle Growth
3:18 #2 Grow New Muscle Fibers
8:06 #3 Recover Muscle 5 Times Faster Than Initial Growth Period (Muscle Memory)
12:54 #4 Truth or Fiction: Bodybuilders' Muscles are All Fluff No Function
15:49 #5 Stretch-Mediated Hypertrophy
Thanks
Thanks Dear
Appreciate it
Random thought: Could people who are paralyzed use the stretching protocol to combat muscle loss or even grow muscle?
That sounds plausible
I would be surprised if nerve impulses from the CNS weren't involved somewhere in the hypertrophy of muscles either by weight training or stretching.
Doesn't physiotherapy include stretching also?
Timestamps would have been nice :(
Honestly the difference in whether people decide to stay the whole video or not due to time stamps is way more than what people realise
It's only 20mins lol watch it all
@@az015 You severely underestimate the brainrot of humanity nowadays 😂
@@johnjohntv1195 ye
0:01 beginning of video
20:05 end of video
I heard Dr. Pak doesn't love you any more :(
Also, your cats comedic timing was spot on, got a genuine chuckle out of me. Thanks for the science!
19:10 this is meme material
More videos like this Milo! VERY educational. Not often so influencers teach anything about how our muscles actually work on a biological level. Not everyone needs things dumbed down. Thank you.
how is it still not accepted that its not the longer length per se but rather that some muscles have higher load at long lengths as they will contribute more to the movement compared to when they are shortened, where other muscels take over as prime mover. how can this be controversial?
Hi Milo! Do you think hyperplasia explains that study on why subjects who took steroids without resistance training gained muscle despite the fact that they didn't stimulate the muscle? That would mean that this mechanism for muscle "growth" is independent from muscle training. It would also explain why enhanced subjects can grow THAT MUCH muscle; they're basically using more than 1 mechanism, one of which is barely (if at all) attainable to non-enhanced individuals.
Interesting..
stretching at a discomfort level of 10 out of 10 for periods of 15 minutes is impossible
It's possible. Check out how coaches stretch those kids for ballet.
As far as I remember they were put in a machine that would stretch them and whenever they would go any deeper the machine would lock in not allowing them to ease off. Discomfort level of 10 out of 10 seems pretty appropriate for this hell. I'm going to stick to regular lifting lol
@BlackSpice Sure it is. Discomfort is not the same thing as pain. Prolonged 10 out of pain is impossible, prolonged discomfort is just miserable and happens to people all the time
Yeah, they were basically trapped in a device that would not let them move. If the device felt a lack of tension it would stretch the subject more.
They were put in machines bro. They didnt do it themselves. Use your brain 😂😂😂😂😂 🧠🧠🧠
So, wouldnt this technically prove that isometric holds in the stretched position equates to decent muscle growth?
On paper , yes. Though probably not the best idea as it takes more and longer discomfort than normal lifting.
I would bet you are on to something IF the time under tension is equal which would in practice SUUUUUCK.
@noobclips1570 time under tension is not the main drive of hypertrophy. It's the approach to failure. And since there is no movement, you have less fatigue. So time under tension is even going to be a lot longer. If I remember correctly, you needed to do 45min of intense stretching to get a good amount of hypertrophy. That's not worth it.
Maybe at least in myofibril synthesis, but not necesarilly in sarcoplasmic. (The muscle gets longer and stronger, but not bigger)
@@axlvanaudenhove6564 I agree that failure plays a big part.
For example in the studies which show lengthened partials after completing a set in shortened biased lifts (think it was a calf raise study). Showed greater growth, when doing lengthened partials. I think it's because going to failure is a big variable.
Usually when muscles are stretched they have the greatest leverage. So if you can't start the muscle from the stretched position, you've reached muscular failure
High level science based information. Good job Milo ! 👌
Hey, Milo! Love your content ❤ Would you be open to doing a live stream Q&A?
I’d like to hear more about sarcomeres. It seems one could, in theory, for example, do weighted chin ups for a major bicep pump then immediately switch to a heavy dumbbell hold to lengthen the insertions in the elbow and shoulder.
Yes heard of them all previously, even decades ago. Knowledge has grown and expanded since, but some of the fundamental uncertainties regarding humans remain. Really appreciate all the references.
What are your thoughts about training with maximum tension in the stretched half only AND only holding the most stretched position possible while under maximum tension? Love you 😘
That was a great video Milo - I only knew about SMH & muscle memory. I'd like other videos explaining hypertrophy science etc., from time to time please.
I think muscle memory has important consequences for cheats using PEDs in sport. If you've built up more myonuclei, or improved the functioning of the myonuclei that you already have, via drugs then you must be able to access these myonuclei when you're clean - this surely means that cheating with drugs can improve your performance even when you're clean.
And of course, no mention of whether the studies participants were trained or untrained. I'm guessing they were untrained.
Thanks for the info Milo
could it be that muscle hyperplasia is the cause of muscle memory? Or muscle hyperplasia can't be caused by average trainings?
I read years ago on the web that if you trained with heavier weights/lower reps, you'd get miofibrillar hypertrophy, and, if you trained with lighter weights/high reps you'd get sarcoplasmatic hypertrophy 😅 . Maybe that bro science is finally bout to be proven true jajaa
Milo, has hyperplasia in humans ever been considered as the mechanism for 'muscle memory'?
Basically a review paper in a youtube format, very nice
Could occasionally significantly overtraining help (ie reaching true failure)? 🤔 I’m thinking , for example, ultra runners destroy their leg muscles and it can take much longer to recover from but they adapt.
This study actually kind of makes sense based on how hypertrophy was explained to me a long time ago. Moving heavy things causes microtears. The body repairs the tears and adds a bit more to prevent damage next time. Don't think I'm going to stretch to 8/10 pain though. I'll stick with lifting heavy things.
I can pump up my sarcoplasm no problem. It’s significant. But you have to build more muscle fiber in order to build more sarcoplasm. And seems to align with Paul
But there has to be some mechanism or theory behind why we see more radial growth by training at longer muscle lengths. There’s gotta be some reason that relates to the physiology.
if muscles grow better at longer lengths its because they are the prime movers in that range. at shorter lengths other muscles take over.
@ not in all movements that’s not necessarily true. The glutes are the prime mover in a hip thrust. Also the quads are always the prime mover in a leg extension not matter how much you shorten it. Stuff like the chest actually becomes the prime mover at the top half of a lat pull-down. Now stuff like a row for example, as you start to bring the arm back past your torso the traps would take over but tonnes of movements the prime mover doesn’t change in the shortened position. Also the prime mover stuff is mainly neuro mechanical matching.
@ now, you are right for some muscles but not all. Also some exercises are performed at longer lengths but have most tension towards the top like incline curls.
I would love to learn more about topics like this. I have grown bored of the same advice given over and over again. (Even though the basics are the most important thing for the avarage trainee.) I just don't think there is enough high quality videos on the more theoretical side of exercise science compared to practical advice. As it is more interesting in my opinion.
then check out chris beardsleys faq as he seems to be the only guy who really understands. and does not just base his training on study outcomes but physiology.
I would love to know if this intense stretching protocol would also be good for recovering from tendinitis injuries where light stretching is often recommended already.
If non-human studies were done on fish or birds I would be skeptical, but when it’s done on our mammalian siblings, I’m not too convinced the findings are just super irrelevant to humans
good Video Milo
If muscles memory is such a big thing why does everybody Freak Out about losing muscle when dieting? Is the muscle memory related to the Body fat percentage or do you build that muscle you lost while dieting Up Just as fast again?
The freak out seems to be more psychological than anything. It's like the way some people freak out when they're away from the gym for a few weeks. Any lean mass you accidentally lose on a cut can be easily regained during the next bulk.
me before watching this: "this better not be about lengthened partials!" me after watching this: "darn it!!"
The cat doesn't like to be held. It doesn't understand the purpose.
Whats longitudinal growth vs radial growth ?
Whats the difference twixt fibers splittin and sarcs parallelizing?
2:25 ain't that a litle...idk unethical?
Yeah like it must be very painful
need more cat videos
Sorry, I'm skeptical of these results. Were the participants newbies or experienced lifters? How long did the studies last? In the short term, I can see any kind of exercise as growing muscles. That's why we refer to newbie gains. But over the long term? I'm pretty sure there's a separation point when normal lifting will start diverging massively from stretch training.
Your hierarchy pyramid is missing anecdotal data (worthless) and personal anecdotal data (priceless)
I always thought when there's enough anecdotal evidence it results in a consequent probability that justifies acceptance.
@@s.wilson5675 A lot of anecdotal data probably justifies doing research rather than just accepting it's likely true.
@@kinginthenorth1437 I totally get that but research is costly and may generally be funded by those that are doing it for their own agenda; therefore, the data may not exist for all scenarios. Thanks for replying.
I would like to hear more about the cat. thank you
How long do myonuclei last?
11:00
18:53
CAT!!! ❤
BETA MALE!! 🐈 💁🏻♂️
I wonder if the stretch mediated hypertrophy would be good for people in comas to prevent muscle atrophy.
Dr. Milo if i choose a push pull legs split with 6 workouts i will have the same muscle growth with 3 workouts but faster
Uh oh, you talking science is a gd way to get choke slammed these days #headonaswivel
Are we pushing extreme stretching now?
Odd complaint for receiving free information
So how do i trick my body into believing it had more muscle at some point?
Ahhh yes, we have very muscular ballerinas competing in olympia. And yes, in east Asia, coaches stretch the ballerinas to the point of PAIN.
Bro that means eccentric isometrics are effective for hypertrophy
The stretching studies done on birds using ridiculous amounts of weight actually attached to their leg or wing muscles to stretch them for a very long time were just fuckin cruel.
Didn’t the same guy say he doesn’t think hyperplasia happens significantly in humans?
My man plays Elden Ring
Wow
and I thought you would be running out of video ideas soon
For the algorithm
so intense yoga 1/2 times per week?
Start including timestamps - it's getting pretty annoying now.
All that sound a little greek to me! I blame Patroklo...
Wait, wait. Sitting in bad position causes back pain because some muscles are stretched. But stretching in discomfort leads to building muscles so the back pain should be gone when in bad posture?
is it bad because muscles are stretched or rather because of the awkward load on the spine?
@@radezzientertainment501 I don't know. Muscles should get stronger not weaker after tension.
@@ZvilgantisKailis Bad posture is not the same as stretching
Any idea of when the app will be released?
He's been saying in all recent videos (including this one) - December 2024.
@georgesxuereb Thanks for the info.
great
This is why kids dont have attention spands there brought up on yt shorts and 2min tik toks they dont ever have experience watching anything longer or meeningfull so they get bored quick no mussle menory in there brains.....
Let me fucking guess (literally before watching): deep stretch
Dude’s a broken record player
Now we need some tier list for static streching exercise
I have wondered, are people who are naturally more flexible less inclined to put on muscle because it is more difficult for them to get deep stretches while training?
pencilnecks assemble!!!!! :)
We in thisss biiiiih
Pencil neck stretch cult member reporting for duty
pencilbros standby
Can I join too if other part of my body is like a pencil?
Click bait
How many yoga instructors do you know that are jacked? Sounds like some bullshit
I'd imagine they stretch for a lot less than the time period given here but the way they train does improve muscle quality.
Chlorophyll, sounds more like boreophyll. And no I will not make out with you.
starting to lose respect for this channel
LOL I’m not going to lie when I do my girl missionary since she’s so much smaller I’m in a huge quad stretch. I have the biggest quad pump ever afterwards and I’m sore like squats. Gimme them easy gains
We should all know less about each other
It would be good to know if Yoga would be enough stretching to see these results
Yeah at a discomfort rate of intolerable
@@yerpyaboy Discomfort and pain are two different things. You can be extremely discomfortable and keep functioning