For the algorithm

For the sports question lifting itself is a sport. It’s better to practice your sport and perform exercises such as front squats, OHP, and sprints/ jump rope that help increase your athleticism. Overall practice your sport as you do practice like you play

I’ve found that starting to reach a heavy 5 reps on s/bp/dl/ohp works best then on weeks 2-3 perform 3x5 @ 85% on week 2 then 5x5 @ 75% week 3. Then week 4 deload with high reps at 45-60% on how you feel. I personally would squat each day (1 max then a heavy 3x3 @ 90%) Bench twice a week (1 heavy day and the other at a moderate 3x3 @ 90%) same for OHP and I’d do 1 heavy conventional Deadlift and then a 3x3 Trap Bar Deadlift to 5 reps. Weekends I would perform light squats (3x10 @ 50%) and then walk 30 min on incline treadmill. That would be month 1 after just rinse and repeat

"..... Check out the more in-depth video...." Milo says! Blimey....My brain has just had an intense workout watching this. Thanks for this. All your content is very much appreciated. Incidentally, have you seen The Phantom Tollbooth? The boys name is Milo. 🙂

I've always liked the tension of cable exercises. Now I know why.

All though there are some basic guidelines yes but… The best exercises to build muscle the number of reps the number of sets even the exercise range of motion is different from one human being to another. This is what I have learned after 17 years of training.

Why are you comparing compound movements with isolation movements?

HARD TRAINING = MUSCLE GROWTH SORENESS = YOU TRAINED HARD, POSSIBLY TOO HARD TRAIN WHEN YOU ARE SORE AND WEAK = DUMB TRAIN WHEN YOU FEEL STRONG AND ENJOY IT = SMART

Before watching I'm going to guess: it has to take the target muscle through a large range of motion (ideally with there being a lot of tension at long muscle lengths), it has to be limited by the target muscle and not something else (other muscles, joints, tendons, cardiovascular system,..), it should be amenable to progressive overload, you should actually like doing it (a less than optimal exercise you enjoy doing and will actually do and put effort into is going to be better than an otherwise better exercise you hate and won't do regularly/put any effort into)

When do we get beardless Dr Milo ? 💪🏼

The disproportional beard is showy and redundant. Keep it real. Good luck!

Great video, prefer it over the several hour long podcasts

stretching like Probably gymnastics compared to Gym weightlifting.

Hi, it is being done in Hospitals in south Africa, where people can't move or use their muscles, the nurse stretching the limbs the person can't use to combat muscle loss.

Why is he talking so weirdly?

I always thought Milo speaks too quickly but these sort of breakdown videos are perfect for his rate of speaking 😅

Dom's increases mind muscle connection. Maybe Alexis train or be aware of the muscles are training more effectively 3 days out

Maybe mike can explain how the us armed forces and special forces have conditioned their servicemen and women in total contradiction to the more is less diatribe he and so many others speak of. David Goggins, whom is the best endurance / strength athlete to have ever lived takes training very differently. Stop trying to take the easy way out and work your ass off like so many other champions have for decades.

so we don't need isolation for the biceps if we only do vertical pulls but if we do horizontal pulls we will need it, interestingly I think that my biceps would not grow optimally if I only do pull ups

Dr Mike please if you have any info can you help. I am that anomaly that you talked about at 19m in the video. I am 55 and been working out since 17. I maintained between 200 and 220 lb with about 10% body fat. I am now 170 lb and I never got sore all the years working out. But now only with legs I am sore for days and seriously like doing only warm up sets and I am extremely sore. I am a veteran and only go to the VA hospital and they are idiots. This is going on for years and they have no answer. They are clueless and my way of life has changed so much. I can trip over small rocks that are like 2 inches big. It's really depressing that no one know why my legs are not growing and yet my upper body gets nice and pumped and I can push and not get sore

I'm glad to hear that machine with drop sets is just as good or better. I actually really enjoy them plus they make it fast and easy to get in a session after a long day

I love Dr. Mike's advice.

imo when you do extreme angle incline curls its not good for your shoulder i think esp on cable. I mean you could be stretching the ligaments that hold your shoulder in place so if you can get the same or better bicep involvement with preacher curls i think it worth doing preacher at different angles

So the proximal part of a muscle seems to grow more in a flexed position and the distal part more in the stretched position. Would the benefit of lengthened partials then come from the fact that the distal part of a muscle is generally "stronger" or flexing more ?

Waiting for Eric Bugenhagen's reaction

bro can you please make a video about explovisve strength for athletes

First optimize YOUR muscle growth!

Personally i like feeling sore after training, it feels good when i stretch in the morning and the muscles feel like they've been worked

I love the 45 min

Maybe horizontal pulling is not as good for biceps, because there's more shoulder extension, hence increasing tricep long head involvement. More triceps activation should mean the biceps are contributing less.

great

For the algorithm

Nice coach

It would be great to have an explanation of why the preacher curl had more tension at the lengthened than the incline curl. I'm guessing its some kind of moment arm thing but i don't even really know what that means. And also how to evaluate this for different movements with different muscles.

Good to know that i can atleast maintain some of my gains by stretching when I'm unable lift. Im guessing stretch mediated hypertrophy is achieved through static stretching but some clarification on this would be appreciated 😄

And the pendulum swingeth! RIP lengthened partials

Great video, thank you! Would like to get your thoughts on the 2020 Chaves et al study about flat vs incline bench (PMID 32922646); maybe on a future video? :) P.S.: I dig the SbS t-shirt; any chance to get one of those (in the UK)?

I’m getting partially lengthened just by watching this

Is it just me, or does this look ADRed?

In your opinion, is the incline curl with lenghtened partials similar to the preacher curl.

Can I get a real Dr's opinion on my thought that the preacher curl is technically a shortened partial? People say it's a lengthened partial because the highest resistance is at an angle of lesser elbow flexion than in a standing curl. That ignores the broader mechanics, IMHO, or at the least is only a partial explanation. By increasing the angle of shoulder flexion in isolation, you reduce biceps length. If you stand with your arm by your side, then bend the elbow such that it's parallel with the floor (greatest resistance), and maintain that parallel while flexing the shoulder, in a very simplified model the biceps would actually remain at a constant length... of course, real biomechanics aren't that simple. I've heard people say only the long head is biarticular, but it's not. I think it is a bit more complicated than just saying both heads are fully biarticular, though... especially with the path the long head takes passing through transverse ligament (I'm sure there's a specific name for it, but it escapes me) at the bicipital groove, and something in the back of my head says it's partially attached there but I can't say I've read that for sure. This isn't to say preacher curl's are bad or anything, it's just to question the specific claim that it's a lengthened partial vs my claim it would be more accurate to say it's a shortened partial. Edit: It is a lengthened 'biased' lift for all muscles concerned. I think that's where the confusion lies. It's a lengthened biased shortened partial for both heads of the biceps, and just a lengthened biased exercise for the brachialis and brachioradialis. Pt2. I know shoulder flexion lead shortening is less significant per degree than elbow extension lengthening. That's what I meant about the more complex system than simply 1:1. That's why it's a lengthened biased exercise, despite being a shortened partial by my reasoning. The bicipital groove thing was a side point, but potentially worth thinking about.

Triceps don't respond to SMH. Paul Carter explained it

Great video! If hypertrophy is the same, would one favor overhead triceps extensions and standing calf raises as it loads more of the body compared to triceps pushdown and seated calf raises?

How about incline cable curl for both more tension and stretch 🤓🤔

Love these shorter series! ❤

Helu Doesn't a pronated curl put biceps under more tension compared to supinated grip? If yes why don't you recommend it? If not, would you recommend pronated curl for any muscle at all? 5th time commenting the same thing on your video milo

Half kneeling cable crossbody twist chest fly with a lengthened partial pulse

background music was bleeping and blooping in the same frequency range as human speak, so it was getting in the way of listening to what this beautiful bald, lambo collecting, butler having, sex fearing, weirldy proportioned, PhD on the topic had to say.

Great video! Thank you so much.