Go to Chris' article at Medium on all of these studies... https://sandcresearch.medium.com/what-is-the-principle-of-neuromechanical-matching-6e214c299dab
Chris and Paul talk about why it's a myth that slow eccentrics will build a lot of muscle
We had Bret on to talk butt stuff but we ended up getting into the lengthened partial stuff at depth
Chris and I go over a bunch of stuff in this one The difference in lengthen and stretch Why activation is more important than force production Why we don't debate people and why it would solve zero Why edema and swelling will still be present in most studies (conflating the hypertrophy measurements) Why frequency matters
What was meant to start off as a pod on progressive overload turned into Chris and I continuing to spitball about the weekly net stimulus and then my old over-warm up method
To put an end to the non stop questions about if you should pause, or not pause, or what isometrics do, or how tempo works..........
Chris and I go over the ways and hows that cardio CAN kill gains, and the way to approach cardio to minimize the gain killing
Chris and I brainstorm in this session over a model we are working on to help people figure out their ideal (optimal?) split, volume, and how this adds up to the "weekly net stimulus"
Chris and I go through Menno Henselmans hypertrophy model and talk about the principles used to outline it
How an empty milk jug analog can help you understand motor unit recruitment
Chris and I tackle some QUESTIONS from Instagram - 1. Does 1-2 RIR REALLY save us some fatigue? 2. Is there more fatigue in unilateral exercises? 3. Do have actually have enough data to create a hypertrophy model? 4. Are there any other mechanisms besides mechanical tension? 5. Are full body splits REALLY effective to get swole? 6. What exactly is heavy and light loads? 7. The answer to magical muscle math is revealed
Chris and I discuss the physiological model we use that he created in order to predict/understand research and hypertrophy outcomes.
Chris and I talk about the principles of hypertrophy that every person that calls themselves an educator should know, and be able to speak intelligently about. This is also an episode to understand how to read a study and begin to understand outcomes
In this episode Chris and I go over all of the data from the meta regression on training to failure, and reps in reserve. And show that there's no current data that says muscle growth happens at 8 reps in reserve, aside from the untrained elderly.
In this episode Chris and I organically breakdown if you actually have a lifting plateau, how to assess it, all of the reasons that plateaus happen, and how to overcome them.
Chis and I cover this topic yet again because of the fact that "lengthened partials" has become so popular yet the "hivemind" that talk about it, don't even understand what stretch mediated hypertrophy is, or how to measure it. The link for the Medium article is here.... https://sandcresearch.medium.com/what-is-stretch-mediated-hypertrophy-and-how-does-it-work-e5d9cf5a0c57 You can find Chris on his social and publications here - Instagram - https://www.instagram.com/chrisabeardsley/?hl=en Patreon - https://www.patreon.com/SandCResearch Twitter - https://twitter.com/SandCResearch You can find Paul on Instagram - https://www.instagram.com/liftrunbang1/?hl=en And his hypertrophy training groups here - Yoke Squad - https://marketplace.trainheroic.com/workout-plan/team/lift-run-bang Valkyrie - https://marketplace.trainheroic.com/workout-plan/team/the-valkyrie Garage Gangsters - https://marketplace.trainheroic.com/workout-plan/team/garage-gangsters Garage Gals - https://marketplace.trainheroic.com/workout-plan/team/garage-gals
Chris and I go over what actually causes you to hit failure in a set, and the "types" of failure that exist. Clue - there's just 1.