Have you guys tried integrated partials before? If not, give them a shot next time you train chest and let me know what you think. The pump/stretch combo is pretty unique imo!
For pecs, it looks like flyes are probably the best way to do these partials, but do you have an opinion on doing the same for bench press? I've done "press and a half" since high school and it feels like it works, but I know people will call it dangerous because of their aversion to full failure on bench press.
That's why he qualified the video with conditional words "try it next time you work chest", to see if it works for you. It may, it may not. That's how you find what works for you.
The problem is, these workouts are best for someone who has already build their physiques. That has to be admitted. So these variations help them overcome or stimulate new growth. For beginners and lifters still on their journey. You don’t have to do this for muscle growth. The true and timed way to grow is already set. Have different variations. Go to failure. And watch the progress.
This video was huge for me i just HAD to come back 2 days later. Best chest pump i’ve ever had in my life yesterday, and best lat pump i’ve ever had in my life today. It’s so reassuring knowing the stretch matters as much as it does, not the contraction. Thank you!
@@Përkyplszmechanical tension increases when stretched under load, this is because sarcomeres and actin-myosin crossbridges have more force production during longer lengths. Evidence is one thing. And there's evidence that favors full rom and evidence that favors partials. However, there's also theoretical evidence stemming from the fact that Many people have experience of benefiting from long length partials, most old school bodybuilders performed a lot of long length partials on most of there exercises, biomechanics and physiological science suggests that stretch under load produces significant hypertrophy, eccentric contractions have been shown both theoretically and through studies to be the most effective for hypertrophy than concentrics and isometric, which suggests that muscles being loaded while elongated are the best for hypertrophy compared to when contracted, also, ascending strength curves where the bottom stretched position is harder, has more mechanical tension, and therefore more hypertrophic than at the top, so it's inevitable to avoid the fact that while even in a world where long length partials aren't effective, which isn't true in this world, you would still benefit from them during linear ascending strength curve exercises, due to the concentric being very minimal in hypertrophy benefits.
Be careful how far you go back with those pec flys. When you get older your shoulders will be dust if you go past 180 degrees. He's going back a bit too far in this video. Oh, to be young lol.
@@MHNK77 Ah geez. 😂 You’re so emotional over this. Just because someone says something that someone else stated in the past doesn’t mean shit buddy. Calm down and grab a tampon from your sister.
@@MHNK77 Wow, it's almost like Jeff is learning new things and then sharing them. Kinda like how 99.99999% of mankind needs to be taught something before they can teach it 😲 Dr Mike is great, but do you think he is the first person to say the things he teaches? Most of the studies he reads are done by other people. Stop fanboying.
A nice stretch feels great on the chest. Especially with pec decks. I did want to share with the people that I made a mistake one day and came back too fast during the eccentric phase and I’ve been struggling with pain ever since. The crazy part is that the pain wasn’t immediate. i definitely noticed something but continued on with my workout. 3 days later my shoulder was in a world of pain and I lost a majority of my strength ever since. I haven’t stopped going to the gym, my main focus has been shoulder mobility. I implemented some of the protocols from Jeff’s video on injuries and it’s helping. But man it sucks not being able to hit chest to my fullest potential.
I had both shoulders injured for years. I began to use pure omega supplements mixed with polyphenols (delaying oxidation) and after a month those injuries were gone. No joke! My body has regained control to repair inflammations. (Sorry for my bad english)
@VittorioRanieri I've been doing shoulder physio for a little over a year between two different physiotherapists and I'm seeing progress, but it's 2 steps forward, one step back. Range of motion is good to work towards but if you're aggravating your joints it's never a good thing
Man how can u be sooo good and every tip u give is so worth full, whenever i try a tip of yours it wooorks like a miracle. Especially, with these tricks about the chest, cuz i have been struggling with my chest gains over literally 4 years or so and when i try this technique about the emphasis on the stretch part and the half reps in the stretch end is sooooo noticeable. I really appreciate your work i follow most of the body building coaches and influencers no one benefit me like u do. Thank you so much, big love brother
I've been implementing this method too recently. I find that standing calf raises with 2-3 partials in the stretched position and then one full rep. Feels really good and I'm already seeing results after just about a month
Yeah! Do you know where I saw it the first time? In Jay Cuttler's ''super ultra moto de luxe'' long training videos(this one was with ex KERRY, about 120 min. long!!). He performed on calves and a few other muscles.
Now teach us how to force lateral delt growth in the stretched position. Most of the lateral raise variations place too much emphasis on the shortened position and gains come so slowly without maximal stretching of the lengthened position @JeffNippard 😭
Cable across and turn away from it to feel the stretch, then pull like ur raising a sword from ur opposite pocket Play with pull high to feel most stretch
@@chefsorrell9326 can vouch for this. Always struggled with side delt growth because of dodgy shoulders. This has been the absolute key to unlocking side delt growth for me. Not being afraid to use a tiny bit of momentum too to get as much elevation so you have a bigger eccentric to control too. You can also implement a lengthened partials aspect to this as well. This and the double cable raise Jeff showed on his insta a while ago have been superb for me.
@@byanymeansnecessary398Most people do. You use the machine for however long you need it for, and then you move on to the next and somebody gets it after you.
I just started doing this about a month ago. I do partials in the stretched portion of the motion. Light weights. I have gotten more from this in a month than I have from any other chest exercise I have done in years. Seated bench at various angles. Huge game changer for chest workouts. Super slow, controlled motion with emphasis on eccentric.
BRUH. You gone monster mode and it’s freaking awesome. 👏 . Thank you for the inspiration brother. I’m gonna get back to it. Had a severe (save the story for next time) thing happen and haven’t been able to get back to the gym properly. I’ll be there now. Thank you bro. Much appreciated.
I was literally wondering about this at the gym today. I was doing dumbbell chest press and really sinking into the bottom half of the rep and I wondered if it was better for growth
We learn that most injuries happen during the eccentric phase of a motion and also that hypertrophy happens the most during the lengthening of a muscle. Its one of the reasons why people say fast explosive contractions then slowly bring it down. 10/10 Content
I remember when I was still new to lifting, during the first year I heard a lot of influencers stating the importance of a “mind to muscle connection” and full ROM, but I’ve always found that my muscles were more sore when I focused on the stretching part of the exercise. I never really did any research on it, but it’s nice to finally see that there is research behind this.
Scientists giving half reppers an out is probably the biggest twist this year. "Yeah bro ive actually been doing integrated partials, i know you think im half repping but youre just uneducated"
Always trying to adapt ur wisdom words to my calisthenics You should do a video talking about nice ways to target muscles without machines, dumbells, or so and so, just bodyweight! 🙏🙏 Keep the grind guys💪🏾💪🏾🔥
To be fair, some of the science guys probably already knew the bros were right. Science is always behind. The bros were right about some things and wrong about others, and the science that comes after proves it
Really be careful to stretch properly so you dont snap your shoulder. I always go crazy deep on my chest exercise and I injured my shoulder. Now I stretch all the time. Dont neglect your stretches guy.
Thats the opposite of getting pec tear, streaching a muscle is the single biggest aspect that prevents injury. And obviously, you would be using lighter weights to get the same stimulus for growth.
I was the 20,000th up vote. It’s rare, if non-existent, that I feel important in my life; but I’m glad I was able to find it on RUclips. Thank you everyone for making this happen.
Also way harder, which should have been everyone's clue decades ago about such things. So glad the studies are advancing and giving answers that produce results.
I love your content bro, been a fan for awhile. Something I’ve always struggled with is getting my middle chest to feel worked. Do you have any recommendations or movements for the inner chest portion? Thanks!
It’s fate. I’m seeing you for this first time, and this particular vid… on chest day. Right before starting my flies. I didn’t even search it out, it just showed in my feed. 🙏🏻
I knew it!!!! I have been doing this because of playing with the machines and feeling more activation doing the partial reps. Glad to see I'm not crazy 😂
I’ve been doing push ups with parallel bars and my feet elevated, and I go down as far as I can to get a big stretch on my chest. And it has helped a lot, my chest has def gotten much bigger
I've known this for some time now after watching a lot of RP videos as well as Jeff's and can say that this will make a big difference in a matter of month if you keep it up. I've focused on stretching every muscle I train and have felt and seen a difference, even in my (tiny)calves. The stretch, plus training full range of motion, along with slowing down the eccentric, will help maximize muscle growth and strength. This style of training will also help prevent injuries since you'll train full ROM and won't allow yourself to be weaker at any point of the lift, unlike many bodybuilders that don't train full ROM and end up tearing a muscle while going heavy on lifts like bench press where they won't go full ROM. I'll stop now before I go on and on😅
I was literally years ahead on this. My thought was very simple - the stretched position is what tears elastic fibers. Also it is what finally (randomly) got my biceps to grow a long while back so, I tried to do it wherever I could.
So, did u use stretched-position type exercises for your biceps to grow (like incline curls), or what exactly did u implement? Please help. I have stubborn biceps😢
@@khaledthescumbag5484 preachers with emphasis on the fully extended portion keeping full tension & cable curls (back to the the machine) are two of my favs.
@@khaledthescumbag5484 i’m not anyone worth listening to, but trend & research is definitely going towards tension under full stretch and eccentric (vs. contraction) being overlooked keys to hypertrophy.
@aajohnsoutube To be honest, I started implementing the whole "stretch it to death" and controlling the eccentric thing in most of my workouts, and I'm getting much better pumps & gains with less weights than I should ever be For example: I'm doing ass to grass squats once a week, going very slowly with control in both phases, and I'm literally adding 2.5 kg every week to the bar It's not the case with all my workouts, and my legs might be a genetically strong point in my physique, but I think these trends are overall very effective and are at least worth trying out
Have you guys tried integrated partials before? If not, give them a shot next time you train chest and let me know what you think. The pump/stretch combo is pretty unique imo!
Alex leonidas said them decades ago
So, like a pulse.
For pecs, it looks like flyes are probably the best way to do these partials, but do you have an opinion on doing the same for bench press? I've done "press and a half" since high school and it feels like it works, but I know people will call it dangerous because of their aversion to full failure on bench press.
i'm waiting new series of your technics
So people who were clowning 1/2 reppers were the clown themself?
Love when there's a new lifting meta
The patch notes for real life are just scientists living their best life
That's why he qualified the video with conditional words "try it next time you work chest", to see if it works for you. It may, it may not. That's how you find what works for you.
The problem is, these workouts are best for someone who has already build their physiques. That has to be admitted. So these variations help them overcome or stimulate new growth. For beginners and lifters still on their journey. You don’t have to do this for muscle growth. The true and timed way to grow is already set. Have different variations. Go to failure. And watch the progress.
Full rom is now nerfed
exactly this, new optimization for natties to go 1 more step further
Wake up, babe
Jeff dropped a new video
😂
"Wake up babe, we're going back to the gym"
"But we just went last nigh-"
"MORE GAINS!!"
@@DizzyHotSaucebasic
People who watch jeff nipple will never have the option to say babe in their life 😂 yall are single
@@Rulayrollieprojecting much?
John Medows recommend doing these especially with legs. Like hack squat and leg extension. Definitely worth the try
RIP king
@@drinkinouttacups2665 better hit some meadows rows next pull day
Hack squats are brutal enough without partials.
@@nullvektor9922 exactly try it 😃
Yes sir....John Meadows introduced partials to me. Been using them for Leg Curls/Extensions and Rear/Side Delts
Bro is literally the most calculated gym bro ever and im here for it
This video was huge for me i just HAD to come back 2 days later. Best chest pump i’ve ever had in my life yesterday, and best lat pump i’ve ever had in my life today. It’s so reassuring knowing the stretch matters as much as it does, not the contraction. Thank you!
Pump is irrelevant and the stretched part is only more effective in untrained individuals
@@Përkyplsz whatever you say bro
@@Përkyplszwrong
@@Përkyplszmechanical tension increases when stretched under load, this is because sarcomeres and actin-myosin crossbridges have more force production during longer lengths. Evidence is one thing. And there's evidence that favors full rom and evidence that favors partials. However, there's also theoretical evidence stemming from the fact that Many people have experience of benefiting from long length partials, most old school bodybuilders performed a lot of long length partials on most of there exercises, biomechanics and physiological science suggests that stretch under load produces significant hypertrophy, eccentric contractions have been shown both theoretically and through studies to be the most effective for hypertrophy than concentrics and isometric, which suggests that muscles being loaded while elongated are the best for hypertrophy compared to when contracted, also, ascending strength curves where the bottom stretched position is harder, has more mechanical tension, and therefore more hypertrophic than at the top, so it's inevitable to avoid the fact that while even in a world where long length partials aren't effective, which isn't true in this world, you would still benefit from them during linear ascending strength curve exercises, due to the concentric being very minimal in hypertrophy benefits.
@@Përkyplszgot it. Everyone, just take elixirow3892’s advice over Jeff’s. I’m sure he’s way more knowledgeable
Tried these out today and let me tell you felt insane the stretch
Be careful how far you go back with those pec flys. When you get older your shoulders will be dust if you go past 180 degrees.
thats why u train when u kinda young right?@@TreeTop9
@@furiosoundI mean that's how it's supposed to be
@@TreeTop9so drop the weight and start lower. you can always become stronger it just takes less time and is more natural when you're young
@@highkey4316Not " always " no you can not. That is literally false.
Added benefit, end range strength. I'm a PT, and this absolutely matters for prevention of injury.
Be careful how far you go back with those pec flys. When you get older your shoulders will be dust if you go past 180 degrees. He's going back a bit too far in this video. Oh, to be young lol.
@@TreeTop9if you have proper external rotation, and you regularly train at your end range this becomes less of a problem. Older or otherwise.
Wym?
@@TreeTop9that just means you’re not taking care of your shoulders
Is practicing these with good form better with high intensity or low intensity for prevention of injury?
This is why Jeff is at the top of the fitness tier List
S+
Fr
He's lagging beging Renaissance Periodization
Everything he says Dr Mike has been saying it for years
But ok dude, keep fanboying
@@MHNK77 Ah geez. 😂 You’re so emotional over this. Just because someone says something that someone else stated in the past doesn’t mean shit buddy. Calm down and grab a tampon from your sister.
@@MHNK77 aye aye captain 😄
@@MHNK77 Wow, it's almost like Jeff is learning new things and then sharing them. Kinda like how 99.99999% of mankind needs to be taught something before they can teach it 😲
Dr Mike is great, but do you think he is the first person to say the things he teaches? Most of the studies he reads are done by other people.
Stop fanboying.
A nice stretch feels great on the chest. Especially with pec decks. I did want to share with the people that I made a mistake one day and came back too fast during the eccentric phase and I’ve been struggling with pain ever since. The crazy part is that the pain wasn’t immediate. i definitely noticed something but continued on with my workout. 3 days later my shoulder was in a world of pain and I lost a majority of my strength ever since.
I haven’t stopped going to the gym, my main focus has been shoulder mobility. I implemented some of the protocols from Jeff’s video on injuries and it’s helping. But man it sucks not being able to hit chest to my fullest potential.
I had both shoulders injured for years. I began to use pure omega supplements mixed with polyphenols (delaying oxidation) and after a month those injuries were gone. No joke! My body has regained control to repair inflammations. (Sorry for my bad english)
Why don't you go to a doctor to get checked?
Yeah the exercises in this video look like a sure way to hurt your shoulders
@VittorioRanieri I've been doing shoulder physio for a little over a year between two different physiotherapists and I'm seeing progress, but it's 2 steps forward, one step back. Range of motion is good to work towards but if you're aggravating your joints it's never a good thing
Man how can u be sooo good and every tip u give is so worth full, whenever i try a tip of yours it wooorks like a miracle. Especially, with these tricks about the chest, cuz i have been struggling with my chest gains over literally 4 years or so and when i try this technique about the emphasis on the stretch part and the half reps in the stretch end is sooooo noticeable. I really appreciate your work i follow most of the body building coaches and influencers no one benefit me like u do. Thank you so much, big love brother
Between Jeff and dr mike i feel better about my workouts then i ever have.
That’s great ! Can you do a series with these exercises, Jeff ?
Always listen to the guys that know about what they are talking about!! Jeff is one of them
I've been implementing this method too recently. I find that standing calf raises with 2-3 partials in the stretched position and then one full rep. Feels really good and I'm already seeing results after just about a month
Yeah! Do you know where I saw it the first time? In Jay Cuttler's ''super ultra moto de luxe'' long training videos(this one was with ex KERRY, about 120 min. long!!). He performed on calves and a few other muscles.
Love how straight to the point your videos are, keep the great work up man
Also the most vulnerable to injuries something that you should also mention!
Yes stretching is very bad in this .
I tried some of your recommendations for a few weeks now, and to be honest there is improvement. Thanks dude 👏
Now teach us how to force lateral delt growth in the stretched position. Most of the lateral raise variations place too much emphasis on the shortened position and gains come so slowly without maximal stretching of the lengthened position @JeffNippard 😭
Maybe leaning cable lateral raises? Because you tend to get maximal tension when in the lengthened position so you can do partials there i believe
Cable across and turn away from it to feel the stretch, then pull like ur raising a sword from ur opposite pocket
Play with pull high to feel most stretch
@@chefsorrell9326 can vouch for this. Always struggled with side delt growth because of dodgy shoulders. This has been the absolute key to unlocking side delt growth for me. Not being afraid to use a tiny bit of momentum too to get as much elevation so you have a bigger eccentric to control too. You can also implement a lengthened partials aspect to this as well. This and the double cable raise Jeff showed on his insta a while ago have been superb for me.
Cable LRs or Lying LRs will switch the emphasis on the stretched position.
The lateral delt does not stretch all that much
Charles Poliquin advocated 1 1/2 reps. This has been around for quite some time. Great video.
You must have crazy premium gym privilege to do one set for 11 minutes
Any gym with a membership fee?
I mean you're paying for the membership you get to use the machines for however long you want
@tka3 but imagine everybody had that mindset.
@@byanymeansnecessary398 that's how it is where I am, but we have the decency to share machines because we're also not selfish
@@byanymeansnecessary398Most people do. You use the machine for however long you need it for, and then you move on to the next and somebody gets it after you.
I just started doing this about a month ago.
I do partials in the stretched portion of the motion.
Light weights.
I have gotten more from this in a month than I have from any other chest exercise I have done in years.
Seated bench at various angles.
Huge game changer for chest workouts.
Super slow, controlled motion with emphasis on eccentric.
Thats actualy realy useful
I thoroughly enjoy Jeff's videos as a core basis to build my exercise routines around
Idk how I always walk away with something to try from your videos. Thank you.
I'm gonna do this. Love your channel. The best fitness channel imo.
You tricep exercise kick back really give my longhead tricep pump
What is your goal?
Long head pump
@@armitageshanks2499 right🙄
@@dBaget head pump
@@armitageshanks2499 brain pump 💪
BRUH. You gone monster mode and it’s freaking awesome. 👏 . Thank you for the inspiration brother. I’m gonna get back to it.
Had a severe (save the story for next time) thing happen and haven’t been able to get back to the gym properly.
I’ll be there now.
Thank you bro. Much appreciated.
I was literally wondering about this at the gym today. I was doing dumbbell chest press and really sinking into the bottom half of the rep and I wondered if it was better for growth
Imagine being jacked and then going to school to pursue industry leading research on proper methods to get even more jacked
We learn that most injuries happen during the eccentric phase of a motion and also that hypertrophy happens the most during the lengthening of a muscle. Its one of the reasons why people say fast explosive contractions then slowly bring it down. 10/10 Content
arnold said this like 40 years ago then everyone said he was wrong, now hes right again.
Dr. Mike Israetel been preaching the importance of the stretched position for hypertrophy for a long time
Why is the stretched position so important?
Jeff really got dope hair
Cuz he’s natty !
@@TheWeightedTooth nice joke
Every video and tip is pure gold.
Fucked up my shoulder seeking the stretch for chest growth lmao ..I’ll be back .. stay safe out there fellas
Too much load then. Can't expect to go heavy and do stretch centric lifting
I remember when I was still new to lifting, during the first year I heard a lot of influencers stating the importance of a “mind to muscle connection” and full ROM, but I’ve always found that my muscles were more sore when I focused on the stretching part of the exercise. I never really did any research on it, but it’s nice to finally see that there is research behind this.
Scientists giving half reppers an out is probably the biggest twist this year.
"Yeah bro ive actually been doing integrated partials, i know you think im half repping but youre just uneducated"
Yeah it’s gonna be bastardised and misinterpreted to death
Love this kind of videos it came with actual research studies
What do you think Greg Doucette has to say about this Jeff?
He’ll probably say full rom because you’re training only half the range of motion potentially being weaker on one half of the ROM
Something gay
Definitely trying this on next chest day
how was it
this guy will have gym bros alternating between partials and full reps
Always trying to adapt ur wisdom words to my calisthenics
You should do a video talking about nice ways to target muscles without machines, dumbells, or so and so, just bodyweight! 🙏🙏
Keep the grind guys💪🏾💪🏾🔥
Science based lifters one step closer to discovering what bro science lifters have been doing for decades
To be fair, some of the science guys probably already knew the bros were right. Science is always behind. The bros were right about some things and wrong about others, and the science that comes after proves it
Have done these every now and then over the years, disgustingly sick pump!
Really be careful to stretch properly so you dont snap your shoulder. I always go crazy deep on my chest exercise and I injured my shoulder. Now I stretch all the time. Dont neglect your stretches guy.
Or just warm up properly goofy
Jeff Cavalier(Athlean X) had talked about this for the shoulder lateral raises about 6 years ago. Good to see more research coming out on partial reps
I would. If I had Cables or a pec dec😭
U can so it with press up on a deficit
I love it ! Jeff's a maniac every time I come check him out
This is called How to get a pec tear 101
If you're tendons are weak and you use too much weight, yes.
Thats the opposite of getting pec tear, streaching a muscle is the single biggest aspect that prevents injury.
And obviously, you would be using lighter weights to get the same stimulus for growth.
I started after I read your paper. Saw the difference immediately.
I was the 20,000th up vote. It’s rare, if non-existent, that I feel important in my life; but I’m glad I was able to find it on RUclips. Thank you everyone for making this happen.
Also way harder, which should have been everyone's clue decades ago about such things. So glad the studies are advancing and giving answers that produce results.
I recently started doing this and it is so much better
A veritable font of information.
Exactly what Arnold told us all many years ago in the video where he demanded how he trained his pecs doing very stretched dumbbell flyes.
Another great segment thank you Jeff.
Thanks for the facts bruv
I'll be applying it tomorrow God willing.
I love your content bro, been a fan for awhile. Something I’ve always struggled with is getting my middle chest to feel worked. Do you have any recommendations or movements for the inner chest portion? Thanks!
I respect your approach and generosity with the knowledge you have.
Been doing this and coaching this for years now!
Great 👍🏻 advice!
It’s almost like bodybuilders have been doing partial reps for years 😱 ahead of the curve yet again
You give such great advice. Easy to understand and employ. Thanks.
jeff dropping program for free .
-legend
It’s fate.
I’m seeing you for this first time, and this particular vid… on chest day.
Right before starting my flies.
I didn’t even search it out, it just showed in my feed.
🙏🏻
Fate on the Internet = algorithm 😂
Tried this and it felt amazing. Great content as always Jeff 👏🏿
Seems like an excellent way to keep intensity up, too
I knew it!!!! I have been doing this because of playing with the machines and feeling more activation doing the partial reps. Glad to see I'm not crazy 😂
You're so smart. Love your content man
Sulek crankin out half reps at the end making a lot more sense now
Started doing them in your new program… never felt a better pump 💪🏽
I just do partials at end of every top set and saw huge growth from this.
I've been using the stretch superset and noticed better recovery. Will have to give this a try.
Tried this last night. Chest was on fire!
Been doing this for years. I just called them "and a halfs"
Great gains!
Jeff really goin 👹 during his reps
(I literally do the same thing)
As always awesome tweaks🔥
First time I ever felt a stretch that intense🎉
I would love to see more videos like this (stretched position examples), but for other muscles/ muscle groups.
I’ve been doing push ups with parallel bars and my feet elevated, and I go down as far as I can to get a big stretch on my chest. And it has helped a lot, my chest has def gotten much bigger
Gonna try to integrate this into my Dumbbell pec fly set.
You’re a life saver bro.
In the 90’s they did not have these studies, yet the athletes had great bodies with aesthetics
Dude I'm going to sound weird but your voice is very satisfying and soothing
I tried this for 3 weeks and experienced good results
I've known this for some time now after watching a lot of RP videos as well as Jeff's and can say that this will make a big difference in a matter of month if you keep it up. I've focused on stretching every muscle I train and have felt and seen a difference, even in my (tiny)calves. The stretch, plus training full range of motion, along with slowing down the eccentric, will help maximize muscle growth and strength. This style of training will also help prevent injuries since you'll train full ROM and won't allow yourself to be weaker at any point of the lift, unlike many bodybuilders that don't train full ROM and end up tearing a muscle while going heavy on lifts like bench press where they won't go full ROM. I'll stop now before I go on and on😅
I was literally years ahead on this. My thought was very simple - the stretched position is what tears elastic fibers. Also it is what finally (randomly) got my biceps to grow a long while back so, I tried to do it wherever I could.
So, did u use stretched-position type exercises for your biceps to grow (like incline curls), or what exactly did u implement?
Please help. I have stubborn biceps😢
@@khaledthescumbag5484 preachers with emphasis on the fully extended portion keeping full tension & cable curls (back to the the machine) are two of my favs.
@@aajohnsoutube thanks bro, will definitely start implementing those
@@khaledthescumbag5484 i’m not anyone worth listening to, but trend & research is definitely going towards tension under full stretch and eccentric (vs. contraction) being overlooked keys to hypertrophy.
@aajohnsoutube
To be honest, I started implementing the whole "stretch it to death" and controlling the eccentric thing in most of my workouts, and I'm getting much better pumps & gains with less weights than I should ever be
For example: I'm doing ass to grass squats once a week, going very slowly with control in both phases, and I'm literally adding 2.5 kg every week to the bar
It's not the case with all my workouts, and my legs might be a genetically strong point in my physique, but I think these trends are overall very effective and are at least worth trying out
I started doing these with bench and they were awesome for burnout sets. Now i add the 1.5 rep with dumbells and its amazing
this is what mike mentzer was saying 30,40 years ago
this is why heavy bench is a VERY good lift for mass. the stretch under load is insane
Love how this was a new study, but this was known right back 2000 years ago 😂
I love integrated partials! Especially for pec flys, curls, push downs…most every cable workout…
Love you sam! Real Brother
I haven’t even tried and I can feel the working. I can just tell the burn will be real.
I kinda do this just because it feels good.. didn’t know it was helping! Thanks Jeff!!!
I did this and the doms the next day was crazyyy. Ik pain doesnt always means gain but this feels like a good pain so far.
Man I love your vids recently discovered your channel and I feel like I have hit the jackpot of training knowledge thanks man 💪
Nice 🎉
This has been known for decades yet now it’s being peddled like it’s some groundbreaking idea.
I used to do it( Integrated Partial Reps),for long time, 🙏 thanks