Key insights

• 💪 Using bad form with focus on the stretch can accelerate muscle growth
• 🎯 Importance of properly targeting the stretch during workouts
• 🏋️‍♂️ Controlling the load in a lengthened position improves the stretch
• 🏃‍♂️ Choosing exercises that stretch your muscles is crucial for growth
• 🔄 Different exercises and positions maximize muscle stretch and growth
• 🔥 Challenging the muscles in the stretch position leads to more growth
• 🔬 Research is being conducted to determine the impact of challenging muscles in the stretch on growth
• ⏩ Half reps in the stretch position can lead to faster muscle growth

Q&A

• How do half reps impact muscle growth?

  Half reps can double growth for certain exercises, especially in contracted position exercises. When unable to do full reps, it is recommended to push for as many half reps as possible. Additionally, focusing on exercises that are hardest in the contracted position is crucial. Furthermore, considering using a proven science-based program for effective and updated workouts is beneficial.

• What are some key points from the research being conducted on muscle groups like shoulders, glutes, and chest muscles?

  Research is being conducted on shoulders, glutes, and chest muscles due to the high cost of measurement. Bad form, specifically half reps in the stretch position, may lead to faster muscle growth compared to full range of motion. The importance of the beginning of the movement for muscle growth is also highlighted.

• What are some exercises that challenge muscles in the stretch position?

  Exercises that challenge muscles in the stretch position include dumbbell flies, overhead extensions, reverse cable flies, and behind the body lateral raises. The stretch position of an exercise should feel difficult for better hypertrophy. Research at the University of British Columbia is planned to determine the impact of challenging muscles in the stretch on growth.

• How can different exercises and positions help maximize muscle stretch and growth?

  Different exercises and positions can help maximize muscle stretch and growth. The position of the stretch in an exercise can affect muscle growth, and making the stretch challenging is crucial for muscle development.

• Why do people often stop short of the full range of motion in weightlifting?

  People often stop short of the full range of motion in weightlifting to avoid discomfort. However, controlling the load in a lengthened position and choosing exercises that stretch your muscles can improve the stretch and contribute to greater growth from workouts.

• What does the new research suggest about using bad form during weight training?

  The new research suggests that using bad form with a focus on the stretch can accelerate muscle growth. Dr. Milo Wolf highlights the importance of training a muscle group in the stretch position for faster growth.

• 00:00 Using bad form to focus on the stretch during weight training can accelerate muscle growth according to new research. Dr. Milo Wolf explains the benefits and the challenge of properly targeting the stretch during workouts.
• 01:17 People often stop short of the full range of motion in weightlifting to avoid discomfort. Controlling the load in a lengthened position and choosing exercises that stretch your muscles can improve the stretch and contribute to greater growth from workouts.
• 02:35 Using different exercises and positions can help maximize muscle stretch and growth. The position of the stretch in an exercise can affect muscle growth, and making the stretch challenging is crucial.
• 03:53 Challenging your muscles in the stretch position can lead to more growth, and there are specific exercises that achieve this such as dumbbell flies, overhead extensions, reverse cable flies, and behind the body lateral raises.
• 05:15 Research is being conducted on shoulders, glutes, and chest muscles due to high cost of measurement. Bad form, specifically half reps in the stretch position, may lead to faster muscle growth compared to full range of motion.
• 06:38 Half reps observed twice the growth, especially in contracted position exercises. When unable to do full reps, push for as many half reps as possible. Focus on exercises that are hardest in the contracted position. Consider using a proven science-based program for effective and updated workouts.