I like to use the mind - muscle connection on the first light set of each new exercise, to get into right angle & form before working to heavier loads.
This level of nuiance is lost on some "experts" - they'll swear by moving the weight only, regardless of the sensations. Its possible they learned or were taught perfect form for their anatomy and alternative considerations are not needed. But for the rest of us, this shit is needed.
🎯 Key points for quick navigation: 00:01 *🧠 Mind-Muscle Connection and Hypertrophy* - The mind-muscle connection can enhance hypertrophy by emphasizing muscle contractions, - Exercises susceptible to technique deviation, like free-weight curls, may benefit more from this focus, - Stability in exercises like leg extensions may not require such attentional focus. 03:00 *💪 Muscle Pump and Growth Association* - Muscle pumps may indicate a good hypertrophic stimulus due to their association with growth, - Metabolic stress may contribute to muscle growth, though the causality remains speculative, - Feeling a pump can show if the right muscles are being targeted effectively. 05:32 *😓 Muscle Soreness and Training Adaptation* - Muscle soreness can indicate a well-targeted stimulus but isn't the sole focus, - Changing exercises too often may hinder growth; soreness can guide exercise selection, - Joint pain is detrimental and requires adjustments in training approach to alleviate discomfort. 09:36 *🤸 Stretch and Muscle Growth* - Stretch sensation during lifting is linked to muscle lengthening and growth, - Training muscles in a stretched position is highly effective for hypertrophy, - Subtle technique adjustments may enhance the stretch and improve muscle stimulation. 12:38 *📊 Sensations and Training Adjustments* - Sensations like the mind-muscle connection, pump, soreness, and stretch indicate effective hypertrophy stimuli, - Training variables can be adjusted based on these sensations to optimize muscle growth, - Use sensations to guide changes in volume, intensity, exercise selection, and technique. Made with HARPA AI
Hi Pete, I have a question that is not quite related to this video… In my sport, bouldering (a specialty of rock climbing), we frequently do yielding or overcoming isometrics to train and strengthen fingers and flexor muscles. More specifically, for example, we lift weight with a tool that has a 10-25 mm edge by finger tips keeping the arm straight, holding it for some seconds and then back to the ground, which we consider one rep. In a different exercise, we pull the same edge while it’s fixed to an anchor on the ground and maintain a consistent force or aim for a max pull (we anchor the pulling device to a force gauge to read the exerted force). Aside from these specifics, I wonder how yielding/overcoming isometric reps/sets can be designed with respect to strength/hypertrophy training. Are these type of lifts/pulls capable of stimulating the hand’s flexor muscles at all? Many many thanks for excellent content and also for your time and attention.
Hey, good question. Surprisingly, there is actually no (human) evidence at this stage which directly compares muscle growth between isometric to dynamic resistance training. However, it is generally accepted that dynamic contractions (concentric & eccentric) are superior for muscle growth than isometrics. Although isometric training does tend to produce some muscle growth too. So I would expect finger, hand & forearm hypertrophy from isometric training & bouldering in general. For strength, it follows the principle of specificity: you train what you want to get stronger at. So it makes complete sense for boulderers to train isometric finger & hand strength as it is directly applicable to the sport. However, isometric training probably isn't ideal for transfer to traditional strength lifts (eg. squats, bench press etc.) since the muscle actions are different.
as said depends on the exercise and individual. My gym just got a chest supported t-row machine, previously to that my back day was normally warm up on pulldowns than load up the low row machine with nearly 60kg on it than move over to the standard row machine row machine for a bit than finish off with lighter single arm cable pull downs. Doing that i think got more rhomboid rear delt and generally just more upper-upper mid area and obviously some lower/mid on the pull downs. Since using the t-row machine I find i can smash my mid trap area harder whilst removing a bit of lat/rhomboid action than i can just move over to cable pulldowns. i feel a lot more cooked doing it this way than previously how i had to do it.
I never get muscle soreness unless I don’t train for 10-12 days. After which time there is no noticeable loss in strength. I often wonder that if I train with a gap big enough to induce soreness, over time will this increase muscle size over my usual 2-3 days a week workouts without soreness. I know this is somewhat illogical but my mind tells me that the muscle soreness that I wouldn’t normally feel is a better guarantee of muscle building/repair.
I doubt that you would achieve greater muscle growth by allowing more recovery time, as we have evidence that higher volumes & frequencies typically result in superior growth
I wouldn't say that soreness is an indicator of the hypertrophy stimulus. Rather it seems to be an indicator of 'disruption', which if applied in the right context, may be associated with the hypertrophic stimulus. It is difficult to determine is soreness contributes to muscle growth, or it is is just associated with it 🤔
Most videos about the subject claim that soreness isn't an indicator of hypertrophy, but an indicator that the muscle isn't used to the movement and is trying to adapt. I do an upper lower split, with 2 days training and 1 day off. Or sometimes I do 2 with 2. Anyway, my point is that I don't get sore anymore, even though I take all my sets to failure. I only get sore if I take more than 2 days off from training. Also, other channels say that you shouldn't chase sensations.
This isni teresting, > have always understood the mind-muscle connection to mean the efferent, motor control part of the neuromuscular connection. So inly the brain-to-muscle pathway. Never thought if it as a perceptive thing, too
I like to use the mind - muscle connection on the first light set of each new exercise, to get into right angle & form before working to heavier loads.
This level of nuiance is lost on some "experts" - they'll swear by moving the weight only, regardless of the sensations. Its possible they learned or were taught perfect form for their anatomy and alternative considerations are not needed. But for the rest of us, this shit is needed.
Awesome video with great evidence pieces! Hope your channel grows to educate many more people
glad you enjoyed it!
🎯 Key points for quick navigation:
00:01 *🧠 Mind-Muscle Connection and Hypertrophy*
- The mind-muscle connection can enhance hypertrophy by emphasizing muscle contractions,
- Exercises susceptible to technique deviation, like free-weight curls, may benefit more from this focus,
- Stability in exercises like leg extensions may not require such attentional focus.
03:00 *💪 Muscle Pump and Growth Association*
- Muscle pumps may indicate a good hypertrophic stimulus due to their association with growth,
- Metabolic stress may contribute to muscle growth, though the causality remains speculative,
- Feeling a pump can show if the right muscles are being targeted effectively.
05:32 *😓 Muscle Soreness and Training Adaptation*
- Muscle soreness can indicate a well-targeted stimulus but isn't the sole focus,
- Changing exercises too often may hinder growth; soreness can guide exercise selection,
- Joint pain is detrimental and requires adjustments in training approach to alleviate discomfort.
09:36 *🤸 Stretch and Muscle Growth*
- Stretch sensation during lifting is linked to muscle lengthening and growth,
- Training muscles in a stretched position is highly effective for hypertrophy,
- Subtle technique adjustments may enhance the stretch and improve muscle stimulation.
12:38 *📊 Sensations and Training Adjustments*
- Sensations like the mind-muscle connection, pump, soreness, and stretch indicate effective hypertrophy stimuli,
- Training variables can be adjusted based on these sensations to optimize muscle growth,
- Use sensations to guide changes in volume, intensity, exercise selection, and technique.
Made with HARPA AI
That's why I do isolation exercice everytime I can.
can you make a video on sleep quality and how to improve sleep quality
I'm currently working on a video on how sleep affects various fitness goals. Although this doesn't cover how to improve sleep quality 👍
Narcissists are at an advantage here.
Hi Pete, I have a question that is not quite related to this video… In my sport, bouldering (a specialty of rock climbing), we frequently do yielding or overcoming isometrics to train and strengthen fingers and flexor muscles. More specifically, for example, we lift weight with a tool that has a 10-25 mm edge by finger tips keeping the arm straight, holding it for some seconds and then back to the ground, which we consider one rep. In a different exercise, we pull the same edge while it’s fixed to an anchor on the ground and maintain a consistent force or aim for a max pull (we anchor the pulling device to a force gauge to read the exerted force). Aside from these specifics, I wonder how yielding/overcoming isometric reps/sets can be designed with respect to strength/hypertrophy training. Are these type of lifts/pulls capable of stimulating the hand’s flexor muscles at all? Many many thanks for excellent content and also for your time and attention.
Hey, good question.
Surprisingly, there is actually no (human) evidence at this stage which directly compares muscle growth between isometric to dynamic resistance training. However, it is generally accepted that dynamic contractions (concentric & eccentric) are superior for muscle growth than isometrics. Although isometric training does tend to produce some muscle growth too. So I would expect finger, hand & forearm hypertrophy from isometric training & bouldering in general.
For strength, it follows the principle of specificity: you train what you want to get stronger at. So it makes complete sense for boulderers to train isometric finger & hand strength as it is directly applicable to the sport. However, isometric training probably isn't ideal for transfer to traditional strength lifts (eg. squats, bench press etc.) since the muscle actions are different.
as said depends on the exercise and individual.
My gym just got a chest supported t-row machine, previously to that my back day was normally warm up on pulldowns than load up the low row machine with nearly 60kg on it than move over to the standard row machine row machine for a bit than finish off with lighter single arm cable pull downs.
Doing that i think got more rhomboid rear delt and generally just more upper-upper mid area and obviously some lower/mid on the pull downs.
Since using the t-row machine I find i can smash my mid trap area harder whilst removing a bit of lat/rhomboid action than i can just move over to cable pulldowns.
i feel a lot more cooked doing it this way than previously how i had to do it.
Nice, sounds like a good plan. T-bar row is underrated 💪
Another Great video👍👏👏🌸
cheers 👍
I never get muscle soreness unless I don’t train for 10-12 days. After which time there is no noticeable loss in strength. I often wonder that if I train with a gap big enough to induce soreness, over time will this increase muscle size over my usual 2-3 days a week workouts without soreness. I know this is somewhat illogical but my mind tells me that the muscle soreness that I wouldn’t normally feel is a better guarantee of muscle building/repair.
I doubt that you would achieve greater muscle growth by allowing more recovery time, as we have evidence that higher volumes & frequencies typically result in superior growth
Do you have an upload that specifically focuses on the stretch of the muscle as shown @ 09:43
As in, for the chest bicep, hamstrings....
Thank you
This video should help th-cam.com/video/IjfVEMhDj0k/w-d-xo.html
@@FlowHighPerformance1 Thank you,
You showed research on exercise changing, but is there any research supporting your claim about soreness being an indicator of a hypertrophy stimulus?
I wouldn't say that soreness is an indicator of the hypertrophy stimulus. Rather it seems to be an indicator of 'disruption', which if applied in the right context, may be associated with the hypertrophic stimulus. It is difficult to determine is soreness contributes to muscle growth, or it is is just associated with it 🤔
Most videos about the subject claim that soreness isn't an indicator of hypertrophy, but an indicator that the muscle isn't used to the movement and is trying to adapt.
I do an upper lower split, with 2 days training and 1 day off. Or sometimes I do 2 with 2. Anyway, my point is that I don't get sore anymore, even though I take all my sets to failure. I only get sore if I take more than 2 days off from training.
Also, other channels say that you shouldn't chase sensations.
We need research in trained subjects or even in trained subjects who have made little growth so far.
Agreed, but this is easier said than done
This isni teresting, > have always understood the mind-muscle connection to mean the efferent, motor control part of the neuromuscular connection. So inly the brain-to-muscle pathway. Never thought if it as a perceptive thing, too
🎉
Main takeaway from video; Brad Schoenfeld is a master in hypertrophic studies.
🤣 very true
This must be the most boring and uninspiring video I've ever watched.
I'm so sorry I wasn't able to entertain you or inspire you today. Please forgive me!! 😭
Yo man ur vids are so good bro keep going 😊@FlowHighPerformance1