В 2,21 раза больше мышц

#bodybuilding #sport #motivation #pumping #pumping ********************** Original Video Credit: Ryan Humiston    • 2.21x MORE Muscle   ********************** Ever since I was a little girl, I've searched for the most effective ways to build muscle. We all know it's a long and arduous process. Sure, you could do like me and wear tighter and tighter clothes, but that approach has its drawbacks. Everyone will be looking at your dick. Here's what we know: hypertrophy is a direct consequence of mechanical tension, metabolic stress, or muscle damage. We also know that training close to failure activates muscle fibers equally effectively, regardless of how much weight you lift. That was stupid and took forever. Furthermore, it doesn't matter what method of muscle stimulation you use. Whether you work with free weights, machines, or cables—the muscle growth will be virtually the same. The only thing that's not yet fully understood is the importance of training muscles in a stretched position. And if it's important, should range of motion be altered? Because different muscles work at different points in the range of motion... In short, it's complicated. Let's break it down. To better understand this, let's look at a few recent studies. In a 2021 case study, a group of untrained adults were asked to perform lying leg curls and seated leg curls. After 12 weeks, those who performed the seated leg curls emerged as clear winners. They experienced significant hypertrophy of all three hamstring muscles. Looking at overall muscle volume, seated leg curls increased by 14.1%. Lying leg curls increased by 9.3%. I know, that doesn't sound like much, but it's actually half as much. But if you dig a little deeper, you realize: damn, this is way more effective than it looks! Because we just looked at percentage changes in all three muscles, but if you look at the muscles individually, you can see that the semitendinosus and semiper... semimembranosus, or whatever it's called, showed smaller, but still significant, increases. But the real changes occurred in the larger, bulkier muscle – the biceps femoris. The percentage change was 14.4% compared to 6.5%. That's 2.2 times more! Of course, this study isn't perfect. It was conducted on untrained people. Usually, that's a huge flaw for me, but this study was so well-designed that I think we can apply its results to our training. Because they didn't just divide people into two groups and have them do different exercises. The participants had to sacrifice one leg. So, they did seated curls with one leg and lying down with the other. This way, the participants' genetic makeup didn't play a role, and the researchers could compare individual results. Also, the leg used for each exercise was randomly selected. This eliminated the influence of the dominant leg on the study results. These results are explained by the fact that seated leg curls stretch the hamstring muscles more. And if you think about it, this makes sense. While you can just lie back and take a nap after doing lying leg curls, you'll want to get out of there as quickly as possible after doing seated leg curls. So, if you have to choose... This is all great, of course, and I'll definitely use it in my training, but we were talking about the hamstrings. Not many people rave about them. We're interested in the triceps. Another study involved a group of untrained women. They performed one-arm triceps extensions in a neutral position. A "neutral" position means their upper arm was at a zero-degree angle. They brought their elbows to 90 degrees and then extended them to zero. In other words, they maintained a strictly defined range of motion. With the other arm, they performed overhead extensions. This time, their shoulder was at 180 degrees. The elbow moved the same way—from 90 degrees to zero. It wasn't pleasant. The only difference was that the shoulder was stretching the triceps muscle lengthwise. You can try it at home. Just raise your elbow to your ear, and you'll feel the stretch. So how important is this? Actually, it's very important. Overhead extensions increased the long head by 28.5%, while the neutral version increased it by 19.6%. Again, a difference of 1.5 times. That's a lot. But it makes sense because the long head crosses the shoulder joint, meaning it's in a more extended position during the exercise. What doesn't make much sense is that the medial and lateral heads also increased by 1.4%, even though they don't cross the shoulder joint and therefore shouldn't be stretched much. Personally, I think most people simply can't do proper extensions and instead engage their shoulders or trapezius muscles. Ultimately, the increased shoulder angle places additional stress on the triceps.