I like the discussion on lengthened partials. I started playing around with them more due to the hype. They've always been around, but I tried them for more exercises to see how it felt and worked. I find I like them with the back. Partials on pulldowns, pull ups, or rows works and feels great. I was doing bench press partials and I don't like them as much. Hits the chest more to work in the lengthened range, but I found my tricep strength was taking a hit and my elbows felt more tender only doing a full rep at the end of a set or every 4th rep or so. I went back to doing full bench press reps as I want the tricep strength under a heavy load. Lengthened partial squats are like paused squats with no rest. I don't even bother with them. I'd rather do pause squats than lengthened partial squats. Deadlifts the same. Bicep curls lengthened partials work well for squeezing out extra reps. I've always done lengthened work for triceps as I like a deep tricep stretch and that's the hardest part of the lift for triceps. Lengthened partials are great for calves and leg curls or extensions as well. So it is a nice extra tool in the toolbox you can use as seems most useful to the lifter.
35:15 really resonated with me, I’ve been overanalyzing these volume studies. From what I can understand it’s such a small difference (0.37 % increase in hypertrophy from Schoenfelds meta - unable to find the % change in Pellands paper**) for each additional set. ** edit, update I found it 0.24% increase per each set in Pellands paper I feel like FOMO is real on this and I’ve been trying to cram as much volume in as I can -with what recovery I have. And I’m not even a competitor! I really enjoy “recreational” bodybuilding as a hobby, and want to be as efficient and effective as possible. But how do I break through this overanalyzing and hype over “perfect volume” levels?
Just do what you can. Try some different volumes and intensities and stick to the one you enjoy the most. I do 1-3 hard sets (0-2rir) for every exercise. 6-8 sets per muscle group is the highest volume I’ll do in a single workout. Example on my chest and back day I do 3 back exercises and 3 chest exercises and I’ll do 2-3 sets per exercise.
@ thank you for your input, yes it’s hard to let of the unspoken 3 set rule ingrained in my head, where no exercise is fully stimulating unless you hit at least 3 sets lol I was thinking of dabbling with the 2 sets per exercise like Alex Leonidas encourages but with multiple exercises for muscle group. What is your weekly split like? I definitely like opposing muscle groups so I can do supersets for time saving
On training in the shortened position if the lengthened position hurts: I'm not saying the lengthened position is irrelevant or anything but, yeah, it can't be the only thing that matters. I train at a gym with a lot of conjugate powerlifters and a lot of them have big arms. Their triceps training is mostly shortened partials (or similar movements that don't skip the lengthened position but do make it the easiest part of the lift) like equipped bench, slingshot bench, board press, banded/chained bench, triceps pushdowns with bands, etc.
I've been doing 3 sets single arm preachers and 3 sets Bayesian curls for biceps on my push day as part of a PPLPP and have been dealing with some recurring elbow pain. Thanks for the info - I'll think about changing up my exercise selection to deprioritise the stretch to see if I can find respite.
I've been a big fan of (and gotten great results) from pre-exhausting bicep, tricep, and side delts early in most workouts. Makes all my compounds more biased towards the muscle groups I'd really like to prioritize, and also makes sure these muscles are getting hit with a higher frequency.
I like the discussion on lengthened partials. I started playing around with them more due to the hype. They've always been around, but I tried them for more exercises to see how it felt and worked. I find I like them with the back. Partials on pulldowns, pull ups, or rows works and feels great. I was doing bench press partials and I don't like them as much. Hits the chest more to work in the lengthened range, but I found my tricep strength was taking a hit and my elbows felt more tender only doing a full rep at the end of a set or every 4th rep or so. I went back to doing full bench press reps as I want the tricep strength under a heavy load. Lengthened partial squats are like paused squats with no rest. I don't even bother with them. I'd rather do pause squats than lengthened partial squats. Deadlifts the same. Bicep curls lengthened partials work well for squeezing out extra reps. I've always done lengthened work for triceps as I like a deep tricep stretch and that's the hardest part of the lift for triceps. Lengthened partials are great for calves and leg curls or extensions as well. So it is a nice extra tool in the toolbox you can use as seems most useful to the lifter.
35:15 really resonated with me, I’ve been overanalyzing these volume studies. From what I can understand it’s such a small difference (0.37 % increase in hypertrophy from Schoenfelds meta - unable to find the % change in Pellands paper**) for each additional set.
** edit, update I found it 0.24% increase per each set in Pellands paper
I feel like FOMO is real on this and I’ve been trying to cram as much volume in as I can -with what recovery I have. And I’m not even a competitor! I really enjoy “recreational” bodybuilding as a hobby, and want to be as efficient and effective as possible.
But how do I break through this overanalyzing and hype over “perfect volume” levels?
Yep! Agreed. 💯
Just do what you can. Try some different volumes and intensities and stick to the one you enjoy the most. I do 1-3 hard sets (0-2rir) for every exercise. 6-8 sets per muscle group is the highest volume I’ll do in a single workout. Example on my chest and back day I do 3 back exercises and 3 chest exercises and I’ll do 2-3 sets per exercise.
@ thank you for your input, yes it’s hard to let of the unspoken 3 set rule ingrained in my head, where no exercise is fully stimulating unless you hit at least 3 sets lol
I was thinking of dabbling with the 2 sets per exercise like Alex Leonidas encourages but with multiple exercises for muscle group. What is your weekly split like? I definitely like opposing muscle groups so I can do supersets for time saving
@ I just do
Chest and back
Arms and shoulders
Legs
Rest days whenever necessary
I recommend trying a 5 day split
Chest/back
Arms/delts
Off
Legs
Off
@ nice and you just repeat that so pretty much hitting each muscle group every 6 days or so ?
Is moving arm work to my leg days a good idea in that context? I usually do them at the start of my leg days and I think it helped a lot.
On training in the shortened position if the lengthened position hurts: I'm not saying the lengthened position is irrelevant or anything but, yeah, it can't be the only thing that matters. I train at a gym with a lot of conjugate powerlifters and a lot of them have big arms. Their triceps training is mostly shortened partials (or similar movements that don't skip the lengthened position but do make it the easiest part of the lift) like equipped bench, slingshot bench, board press, banded/chained bench, triceps pushdowns with bands, etc.
Cheers
I've been doing 3 sets single arm preachers and 3 sets Bayesian curls for biceps on my push day as part of a PPLPP and have been dealing with some recurring elbow pain. Thanks for the info - I'll think about changing up my exercise selection to deprioritise the stretch to see if I can find respite.
so with lagging arms you would probably need Upper+Lower+Upper+Lower+Arms dedicated day with +15 sets per muscle. thank you guys.
I've been a big fan of (and gotten great results) from pre-exhausting bicep, tricep, and side delts early in most workouts. Makes all my compounds more biased towards the muscle groups I'd really like to prioritize, and also makes sure these muscles are getting hit with a higher frequency.