How to Build Muscle 2x Faster (Genius Strategy)
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- เผยแพร่เมื่อ 9 ก.ย. 2024
- What’s the best way to build muscle? Can “bad form” help you build muscle fast? We all know that guy who says he can do 30 pull-ups, and then they’re just half reps. But what if he’s onto a secret about muscle growth? Today, I’ll show you why new research suggests using “bad form” can help you gain muscle almost twice as fast. And it’s actually pretty simple: it’s all about the stretch. Here’s everything to know about the fastest way to build muscle.
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“Taking your current training and focusing more on the stretch could take some of your lagging muscles to be a lot bigger and take some of your currently-pretty-good muscles and take them to the next level.” That’s Dr. Milo Wolf. The world’s leading expert on this new area of research and how to build muscle fast by using this technique.
“There are about 10 to 12 studies, and in many of these studies, you see around double the muscle growth by focusing on the stretch versus missing out on the stretch.”But here’s the problem. Often, the stronger you get, the easier it is to neglect it. "It's because the body wants to avoid the most painful part of the exercise.” There’s also rushing out of the stretch position. So lowering the weight to get deeper and controlling that bottom position is definitely one way to improve the stretch and get more growth from your workouts.
But there’s more. To get the best results so you gain muscle faster, you should also
choose exercises that stretch your muscles the most. Example: switching from the barbell bench press to a dumbbell bench press or even something like a deficit push-up where there is no longer a restriction on when the ground touches your torso, so you can get as deep as you want. There’s a second way to use “the stretch” that’s less obvious but might be even more effective: pick exercises that are most challenging in the stretched position. Example: the preacher curls over the incline curls. Other exercises that do a great job of challenging your muscles in the stretch include dumbbell flyes, overhead extensions, reverse cable flyes, and behind-the-body lateral raise, with the cable set at wrist height.
Unfortunately, there’s no really good back or calves exercise that challenges the “stretch” and we’ll talk about the “fix” for this in a minute. But basically, the best way to build muscle is to think about this anytime you try an exercise: “If the stretch position feels really easy like there's barely any weight there, that's not going to be the best movement for hypertrophy."
"If, on the other hand, the stretch position feels very difficult, something like a dumbbell fly where it's really challenging in that stretch position, that is going to be a better exercise in all likelihood for hypertrophy.“
What I really want to focus on now is the counterintuitive lesson you can take away from all this “stretch” research: how you can use “bad form” for faster muscle growth. Remember the pull-up guy? Well, he was actually onto the fastest way to build muscle. “If you're doing the wrong type of half reps, you are hurting your muscle building. However, we do have research on the opposite of that. Where you do half reps in the stretched position of a movement. And across around 5 studies now, 4 studies have found more muscle growth with half reps in the stretch position compared to a full range of motion."
In other words, some reps that look “bad” might actually be good. Think about it. When you train certain muscles like the back or calves, where does it feel the hardest? It’s usually at the end of the movement when your muscles are fully contracted. But it’s really the beginning when the muscle is most stretched that’s most important for muscle growth. “We have research, for example, in the calves. When we compare it doing just the bottom half of the movement to doing a full range of motion in a study by Kassiano and colleagues, for example, we observed around twice the growth at both sites measured."
For certain exercises, replacing full reps with half reps has the potential to double your muscle growth. But there’s another option that’s also been shown to be extremely effective. It’s quite simple. After you can’t do any more full range of motion reps, keep pushing past failure by doing as many half reps as you can in that stretched position. As for what exercises benefit the most from this, it’s any exercise that’s hardest in the contracted position. This includes pretty much all calves exercises, most back exercises (e.g., lat pulldowns and rows), chest flyes, reverse flyes, dumbbell lateral raises, and leg extensions.
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Funding research is one of the most noble things you can do for this community. Respect increased by 99999999%
He will likely eventually make the money back so I’d say it’s a win win situation.
We get the knowledge and he will enjoy the fruit of the labor. 😅
Yeah it's great, with enough research it would be revolutionary.
@@WaveManMike How will he make it back?
@@L.I.T.H.I.U.M this video 😂 you think he uploads for free? 😆
@@WaveManMike He won't make it back through funding the research and people didn't watch this video because they knew he funded a research. They watched it to find out how to 2x their muscle growth.
Thank you for having me, Jeremy! Many more videos on the topic on my channel 🙏🏻
No problem, Milo!
I understand once you can’t do anymore reps do partials but would pausing in the stretch also cause more muscle growth like in the bottom of a machine preacher curl
What's up with the subtitles for Dr. Milo 😂😂😂
@@Bigbiceps301 in the video it went over that at 2:13 with bench I think
Can't click on homies YT. Is it deleted?
TLDR; emphasize the stretched position, do partials after failure.
Its the goat
TLDW*
TLDR ur plain wrong and dont know paul carter lmao
Thank god for tlfr because after that initial statement I was like "okay now research don't seem to know what's best for muscle growth cause wtf is all these backwards strategies for working out? First its do shit with good form now its do it with bad form?"
Thanks 🙏
from someone who has been working out since... I don't know forever - LOOK AFTER YOUR SHOULDERS. All this focus on stretch - be really careful. That's a joint at maximum. Shoulders are a pretty complex / weak setup in the first place. For how many years do you think it will be happy doing that.
As a physical therapist, please do the stretching technique for lifting, we get tired of treating only low back pain and would love more shoulder/biceps/pec tears.
Stretching will force your connective tissues to adapt to the tension. using proper form, slower eccentric, full ROM, and high reps will keep the weight low and safe. The reason people have these injuries is because people are too scared to work in that range and therefore the connective tissue will never adapt to their muscle strength
@@dartyzorwhat is the stretching technique?
Exactly! I tell people all the time not everyone should touch thier chest on bench. People with a thick barrel chest can and thier upper arm doesn't go past parallel with the floor. Someone with a thin chest puts their shoulders in a bad position touching chest.
As soon as I slowed the fuck down, I started noticing in size with adequate weight instead of increasing overload each week and working out fast
Yeah I really have to try this honestly. I always seem to be stressing about trying to increase my rep count from my previous workout instead of just getting the proper stimulus.
More stretch with slow repetitions is perfect combo
I've noticed a lot of growth since i started focusing more on TUT and stretching the muscle instead of increasing weight and reps every week
@@JulianJamesProd. I hit each muscle group twice a week and I feel like I’m losing weight and myy to gains instead of gaining muscle size 😞
Bro, no offence, but upon first glance, you look like someone who just started lifting. If you slowed down and started noticing gains, it’s probably because you weren’t training properly before
Listening to Milo Wolf and Jeremy Ethier keeping you big as hell.
Don't forget Jeff Nippard. I saw a video of his last week about this very thing and I changed my workouts because of it. Glad to see that Jeremy agrees with the technique and is trying to support it with science
@@ryanmichel2808 he is Mr Built with Science after all! Yes, I love Jeff Nippard, Mike Israetel, Dr Pak, Eric Helms, Menno Henselmans, Eugene Teo... Did I forget any of the science chads? 😂
@@ryanmichel2808gym nerd Jeff Nipples nahhh
There was this dude who used to go to my gym who would do half-reps the whole time. I saw him like a year later and he was ripped to shreds. Could be genetics, could be the half-rep scheme!
could be the gear!
just joking. It's definitely all three ;->
Probably both
Could be any one of us
@@nonfictionone I wish this was a joke. Really hard to tell these days.
By the far the best fitness channel - fun to watch, science based, not super long and boring
We've known about this for years now, Dr. Mike been preaching the stretch for as long as I can remember.
Exactly what I was thinking....how is this new 🤦♂️
There was bit of science and tons of broscience about the importance of The strech years ago. But all this lengtened partials Science is new. I think Mike Said it this way: we used to know strech was important, now we know it's really really important "
as a natural weightlifter where you re trying to maximize your growth, these videos are pure gold! keep it going!
sam sulek was into something with all those parcial reps
I can confirm that. People in the gym always look at me as if I was crazy when I go really deep into the stretch in my exercises, but it was a game changer for my muscle growth and doesn't hurt mobility either.
FOR SCIENCE!
Man this is such an awesome news. Best of luck 😎👍🏻💪🏻
One of the sickest back/lat exercises that really emphasizes the stretched position is the pullover - dumbbell, plate or easy bar, whatever fits your taste better. When you get to the bottom, your lats are as stretched as they can be and your arms are perpendicular to the force of gravity, so that's the heaviest part of the movement.
And be safe guys, every time I hurt myself was with a high resistance stretch position exercise.
Precisely my experience 😢
@@jrippon that's right
i can do 10kg in normal bicep curl, but i can only do 4kg in stretched position.. after doing the stretched more, i can increase my pull up.. so now i prefer the stretched position with lighter weight and do higher reps..
Exactly 💯.
A slight stretch is good.
Overstretched muscle contractions lead directly to injuries.
Just before going to the gym,💗 bro came in clutch
For science!
you monster
For SCIENCE! Man bro I have always loved your channel. YOU inspire me so much. I had a shoulder injury for a long time but honestly I have just been putting off getting back to exercise. And the moment I thought of what I'll need to help get back into; it was you that came to mind. I started my own too called "mistakes to mastery". So this is my pledge to work on myself, on my health. Ill be following your progress with this For Science Research hopefully I see you someday based in Toronto O.N rn. :)
Good luck with the new research project Jeremy, it looks intriguing.
Thanks for continuing to provide logical advice based on research, and even funding research, compared to the majority of TH-cam vids. You taught me to check my ego and lower the weight to get full and controlled ROM, which finally gave me results.
For science!
I’ve purchased your intermediate build for females program. I’ve only been at it a month and I’ve honestly have seen some results! I was hesitant at first and I’m so glad that I enrolled in that program. I appreciate what you are doing and your dedication for the collective!
Gratitude
well, you dont need to purchase anything, if youre starting off, you will see newbie results. Im glad I have the mindset to do my own thing with information out there that has helped, but I created my own routine and use it for real life situations and exclude any other BS workout that has me seated in a chair.
It's so nice to see Milo Wolf here.
Jeff Nippard has been talking about this for months
I know. It’s like, even in my job, whatever I think of, it feels like Jeff Nippard has got there first.
As are all the more science based fitness influencers, Jeff, Dr Mike, Menno Henselmans, Milo Wolf.
I literally saw a short this morning talking about it, insane timing. Still, the more people talk about it the better.
And we all know the first in anything is always the best right?
Renaissance Periodization has also been basically talking about how concentric moves are more effective than excentric and isometric because of the muscle being stretched. He mentions it in almost every video I’ve watched
Good work mate. Proud of you being involved into this project
Just subscribing to Jeremy Ehier already gave me instant gains😂
Even being 43 and training for years, I’ve paid more attention in the last year or so, specifically on the stretch and noticed the difference.
The slow down method worked so well that after I left the gym , swollen, I decided to apply this to everything I do in life.
Now other drivers honk at me in recognition, cashiers gaze in amazement at my one-item-at-a-time approach, and even old ladies get inspired to try crossing the road on their own after I step in to help!
Thanks for changing my life!
This is exactly how I have been training for the past few years. I do slow reps and my strength went up significantly, muscle growth increases, my ligaments and tendons feel healthy and strong, I never injured myself anymore while lifting weights and above all else my training routine helps me to perform better in BJJ - and it has prevented me from getting badly injuries a few times in this sport.
Good summary of the topic. Well done for funding research. We can all benefit for that. Good job.
For the research. Thanks Jeremy!
Ronnie Coleman and other bodybuilders been doin this for years and these 'optimal lifters' have been shittin on them just because they are using loads of gears. LOL
Sam sulek still gets shit on for doing half reps after failure.
FOR SCIENCE !!!
That's very noble of you Jeremy.
This is why the old Nautilus machines had the famous nautilus cam, that made the exercises easier in the position where the muscles are the weakest. Sadly enough, those kind of machines are not made today. People don't know how good the old machines were.
Nautilus company still exists and doing solid work
@@Titan_Abhay_007 the company exist, but the nautilus cam products are no longer made.
Jeremy..you are a gem. This is EVERYTHING we NEED to know for hypertrophy and health and not wasting our time .. THANK YOU SO MUCH for your intelligence and passion ..irreplaceable...
Souht Park S10 E13 quoting the Otters on their battle ostriches: "For Science!!!"
jeremy is one and only true natural fitness guy on youtube... should get gold medal for sure!!!
Ever since I did the preacher curl on pull day, my friends always ask how your biceps can stand out like that.
ez-bar or dumbbell
@@pi_devgo with the ez-bar.
Funding the research is amazing, you are the man Jeremy! Thank you from the fitness community!
The four horsemen of max gains:
Jeremy ethier
Dr. Mike
Jeff Nippard
Davis Diley
davis is a scam
agree on the first 3
nWo 4 life
hell no
What about Athlean X ?
I have been following your videos for 5 years, I love your scientific videos so much,thanks for your labors Jeremy 🌺
Love from Türkiye❤️💙🧿🙏🏽
@JeremyEthier
I like that your videos cut straight to the important points, are easy to understand and you say your references/studies without dragging on. I don't need to know the minute detail of every biological processes in the human body i.e. Huberman or Renaissance Periodization Mike hour long videos. I kinda wish they'd both close out every video of theirs saying "Use gear responsibly, like me and get healthier."
Bro really showed us the 2x progress gamepass 💀
word
I wouldn’t be suprised if it said 25 robux to watch this vid!
Glad to see this research coming out **AND** the community responding to new data. Jeff Nippard, Jeff Cavaliere, Mike Israetel, Squat University (etc) are all onboard and pushing the good word!
It can also reduce your gains. Passive insufficiency exists.
It's so refreshing when my TH-cam algorithm finally recommends good shit to me like this. Doesn't take away from the abysmal ratio of BS filler ego stroker videos vs good useful science-based content such as this. Good on you bro I really appreciate the work.
On another note, is that TH-cam money that is putting you in a place monetarily where you can just fund research on a whim? If so I need to reevaluate my career choices. Well done all around I applaud you sir. I just wish the algorithms could or would recognize the difference in content quality. Or that the overlords would give them the code to do so lol. stay salty 😅
Consistency, discipline, full range of motion, a good training program and calorie surplus will gain your muscle. Lets go! :D
You are 100% correct!
Couldn't agree more with you.
I would add sufficient sleep and protein for recovery
@@sonnyblack90 agree 💪
I am knock kneed, and have found lower loads and to the ground has grown my legs massively. Using the hack squat. I have slowed my tempo-down too.
as a 40 yr old man some of these moves look like a good way to pop out my shoulder again. Good advice but use it carefully and listen to your own body
Bro this dude has taken research to another level. Now he's even part of the studies. His dedication and love for this is something to admire
Muslims
👇👇👇
Ever since you started doing the actual experiments with the fancy equipment, your channel.has gone to another level. Keep.it up.
Congratulations on initiating new research. That sounds like a new milestone, and I’m really happy for how your initiative’s progressed toward this. (By the way, I’d love for dumb / confused Jeremy to get his own series!)
I have been doing this for about a year now and its a game changer!
dude, it's so cool you're helping stake this area of research yourself. mad respect. thanks for doing everything you do.
been doing this for the last 3 months. Works like magic
What stretch position and half reps ?
For science!!
Huge respect to you Jeremy!!
Good on you lad 👍🏽
I always listened to my body a lot and I had developed my own techniques, I had the stretching bit figured out already and the tip I can give you is that twisting the muscle in the right way is going to give you insane amount of stretch.
Try doing bicep curls with arms directed to the sides of your body instead as the classic to the front.
That's just one example, you can apply this to any exercise, just be careful and use lower weights, because you'll be surprised to notice how much weaker you get in these unusual positions.
And yes, you can use it for your back and calves, unlike what is said in the video.
This brings this Channel to Another Level. Congratulations 👏
For science ❤️🔥
Let's gooo..🔱💪🏼
ATG has been touting this for years. Training progressive range of motion will give you flexibility and strength, which will prevent injury because you will be resilient in more disadvantageous positions.
Your channel is fire! I appreciate how everything is science based and carefully studied. For science!
In calf does exist. Is rises with the heel touching the floor and then half lift to get a standing on floor position. Studies showed something similar to described.
I’m interested what using the “partial” reps will do to joints from both conditioning and injury perspectives
I am so incredibly excited for this! You and Milo are such a gift to the world of fitness.
For science!
This is such a great video! I’m so excited to see what you find in your study. I’m always preaching about deep stretches and slowed eccentrics! Thank you for funding and taking the time to expand and find new evidence based research, I can’t wait to see what you guys find!
Excited to hear about your findings! Good luck with your experiment.
Can't wait for the results
David Goggins mentioned this a while ago when he was talking about doing 100's
Which is finding the easiest excersie you can go too 100 with and instead of putting the weight down and resting you hold it and rest then continue until you reach 100.
That's not the same thing. He paused at the top of a bench which is not the stretch position of the chest
How are you always wearing the same tank top in every video? Do you have 7 days of the same outfit like a cartoon character?
Just kidding, love the content man and I love that you're focusing on the cutting edge of science when it comes to lifting. Your channel has helped me a ton.
This wolf coaching channel coming out of no where with very low subs and instantly working with some of the biggest fitness names...
Sounds great Jeremy, thanks for exploring this further!
so happy to see Dr Milo here with Jeremy. Dr Pak next time please
When i decided to start going in the gym one and a half year ago i started seaching for some beginner info and data on the net and especialy here on you tube.after some time i came across this channel and a video about upper body excercises and in the description there was a free pdf with these excercises which i downloaded.i found other video with free pdf's for the rest of the body.since then,till this day,i have implemented all these into my regular workout rutine and after year and a half i have completely transformed my self,with only excercising,no chemisty just healty foods and celtic salt and colagen peptided as suplements which are completely natural.now i am only upgrading my rutine with some new useful workouts.thanks to this channel i am a new person.by the way,i am 49:)
For science! I use cheat reps at the end of my weighted dips to force out a few more reps and extend the failure. I saw a video one time where Dorian Yates was saying people don’t know how to cheat. But if you learn how to cheat correctly it can help. Sounds exactly like the half rep thing. You’re stressing your muscle at the most disadvantaged position and getting a little more volume than you would otherwise. Another thing to note is that you’re staying in the range that requires the most work. Rather than blowing right through the most difficult part of the rep you’re forcing your body to hang out where it’s toughest. I think consistently pushing yourself at that range will stimulate more growth than just traditional reps. Keep it up man!
Yep. Started doing this the last few weeks 🎉
Great to see you and Jeff Nippard taking the money you have earned and putting it back into the research. We could use more influencers like you guys! Thanks for your contribution to the research!
Bro this video was soo interesting. Keep up the great work 👍🏼
By the far the best fitness channel to idolize.
No trainer at all, but, when I do pull ups, I do maybe 4 or 5 and rest. I go from, start to top of form and then descend SLOWLY all the way through active hang to dead hang but never dwell at the very top or bottom of the exercise. Seems to be more effective than any other variation I’ve tried so far. For being in my mid 60’s, I’m feeling kinda good about it. Also, through the day, I do a partial hang, with my heels just lifting off the floor and hold it for a while. Not only am I strengthening the ligaments and tendons, but it puts my back into traction and forcibly opens my thorax. Seems to help quite a bit. Cracks my back like running over a bag of walnuts.
I will keep this in mind! Thanks!
Wolf is everywhere at the moment 😅
Wow thanks for all your FOR SCIENCE work!❤❤❤
For science!
So keen for this Jeremy, you’re awesome!
Nice video as always, cheers from Germany
Doing real science is so dope!!!
Learning you became a research sponsor made me become a subscriber to the channel
Congrats on the good example you're setting here
Heard of this before from Jeff Nipard, he LOVES to talk about range of motion, controlling negatives, and the stretch part of an exercise. Cool vid.
I keep forgetting you're here in vancouver, bro. Good work with the UBC study!
Keeping bicep curls in the stretched position is insane, can use half the weight and get twice the pump in half the time
Good luck with the study! If I lived nearer I'd be asking if I could take part in it. I'm looking forward to seeing what you find! 🤓💪
I bought a powertec machine and it has enabled me to do a ton of very good stretching movements. Using that with a bunch of dumbbell exercises has been a game changer for me
Bro earns the full industries respect to deliver 1 hand information❤
I am hearing this "stretch" word on every big Fitness channel rn. Thanks to Jeff Nippard and Dr. Mike
Gotta love good science. Funding a research on that scale is super exciting
Feel like just watching a Muscle Science Faculty.. Salute Dr. Jeremy.. 🙌🙌🙌
I remember a few years ago talking to one of the old guys in the gym (who was built pretty well) who said "Full range of motion is good, but its not a rule to live by. I like to mix it up with half reps in different ranges of the movement"...not verbatim but something like that. I still work in those ranges ever since he told me that.
For science! This is so great, to see dedicated people doing research, I wish you amazing breakthroughts and push knowledge and limits further.
Single arm pull down is great for stretching the lats. You get the arm across the body towards the opposite side
This sounds like a bad ass project Jeremy