FITNESS TREND DEBUNKED: Stretch Mediated Hypertrophy 

As Ronnie Coleman said "everyone wants to be a bodybuilder but no one wants to lift no heavy-ass weights"

I see the content geared more towards intermediate lifters who are looking to fine tune their Hypertrophy training. And they’re simply suggesting based on latest research findings. Even Dr. Mike would recommend practicing basic compound movements for beginner lifters.

I don't think this is one of the bad fitness trends. A lot of people think they do full ROM until they really focus on the stretch part of the lift. Feeling on that stretch and maybe reducing weight slightly could help people. Obviously there are some that take this to ridiculous levels.

None of those guys are saying do this one simple thing and you'll get ripped, they are showing advanced techniques which help us optimize our time in the gym. I, like most, have limited time to lift weights and I want to get the best workout I can with the time available to me so I push myself hard and use tips, such as getting a deep stretch at the bottom, to maximize every single rep.

it is the same from 1980 it happen every 10 years new trend to make money) what was the fashion 10 years earlier muscle tension?

When listing the partial lifts towards the end and saying they were all for the purpose of improving the major compounds, I feel like you were missing the point. A lot of those examples, like the rack pulls and block bench press, are NOT biasing the lengthened position. And besides, a lot of these guys are using lengthened partials on things like curls, not to improve a lift through carryover but to cause more muscle damage. Regardless I do agree that stretch-mediated hypertrophy is overrated and it’s not gonna exponentially increase your gains. Do YOUR full range of motion to the best of YOUR ability, and maybe after that do some partials if you can’t do anymore full reps. But most importantly just train hard and get better overtime. That’s how I see it.

Thanks for this video Grant... I love this - sometimes this whole fitness influencer world is so full of navel gazing - that the message of good old fashioned hard work gets lost in the mix... its all about nutrient timing and autophagy and stretch mediated hypertrophy and whether keto or vegan or paleo are better... whereas the main message of show up - be consistent - work hard eat well and get good rest gets lost. You're so right. This is not applicable to I would say 100% of the audience - if you're on here watching for fitness tips you're likely not the demographic to whom stretch mediated hypertrophy is going to matter... and if you ARE that demographic... then you won't need to be educated on it through youtube videos. I came to your channel first because I was diabetic and needed some insight on strength training. i have reversed my diabetes... and I do jujitsu and kickboxing - but stretch mediated hypertrophy still does not apply to me.

The only exercise i use a barbell for is overhead barbell press. I'm not a powerlifter, i'm a bodybuilder, i don't NEED to use barbells or even free weight to achieve my goals.

What's the name of that leg machine that guy is sticking his booty out while using? Is it a hack squat?

Like Ronnie Coleman said I’m a cop doing drugs, arresting people for using drugs

I still think people should knock stuff till they try it. Everyone’s goals are different. The basic barbell lifts are great for adding size but for many the goal is to have a quality aesthetic physique. Not just have size. For some people, trying some of these other programs may be beneficial.

basically, you are saying don't buy Strength Co plates for anything other than a Starting Strength program.

Speaking for just me: due to genetically defective shoulders I couldn’t do a dead hang for the start of a chinup. Any time I tried, it would painful and not in a good way. But I could do weighted chins with 60+ pounds hanging on me with 90% ROM. Finally- earlier this year, after years of presses and PT on my shoulders, it happened- I can do chinups with a complete dead hang on every rep! (Haven’t tried it weighted yet) In just a few weeks of starting to do the dead hang chins, completely stretched out at the bottom, I got some very noticeable bicep hypertrophy.

If you want to argue the minimal gains you'll get from using a straight bar over a trap bar for deads, you should at least humor a well versed Dr Mike when he suggests that the stretch might (yes, he said might) be better. You pissed on the Marrs bar too until you didn't. Don't talk in absolutes for things you're not absolutely sure about.

I'm confused, this didn't debunk anything at all. You made the correct point that an absolute beginner shouldn't get lost in the weeds with advanced ideas and techniques, but that doesn't mean it isn't helpful for more advanced lifters.

Sounds like a fad. Ive been on SS for some time still do it when I'm forced to take time off from lifting. I have been breaking it up now with some old lifts from Strongman Archaeology.

Triple sevens- or as we call them here in TN 21s the old 21s are a young man’s game

A lot of disappointment in the gym could be solved if beginners could be made to understand that of course some stuff that isn't just balls-out grinding sets of PR 5s can be effective at building muscle! But those methods don't work for people who didn't take the time to already build up some decent strength.

Thanks Grant SS is the way

Currently been doing this “stretch mediated” bodybuilding style of programming for about 6 months after having ran SS for about a year and a half. Been seeing great results, but Grant is right. Run the program first, get your squat and deadlift up to respectable numbers. After that, do whatever you want. Just do that first. If I hadn’t built my base of strength and muscularity with SS, I’d be spinning my wheels right now.

Do the whole freaking rep for Pete's sake. I find holding the full contraction at the top is just as helpful as a full stretch at the bottom. In other words pay attention the whole time and do your best all the way through the whole rep.

I see a lot of fitness channels and when it comes down to it, nobody knows anything😂

Full range of motion is important because of the importance of the lengthened position in resistance training. You're assuming you need to change exercise selection. The science is just explaining why good exercises you already do work well. Why are squats good glute max builders? Maybe it has something to do with how it stretches the glutes out. That doesn't mean you should stop squatting. No one said to maximize the stretch by stopping compound basics. No one said not to train hard. The science says to train close to failure. The science says squats are good quad builders and good glute builders. Stop twisting the research to fit your preferred narrative.

Pump Chasers

Thank you helping the fight against wasted time Whenever people come to me with questions about stuff like this my answer is always "Good question! I'll be happy to discus it at great length when you're deadlifting 250kg." Because it really doesn't matter unless you're already very strong. It's great to further our understanding of training, but if often takes away focus from intensity which is by far the most important factor. Doing an exercise that gives "40 percent more growth!!!" but at 10% reduced intesity will give you nothing

Blardy Bla.

Big lifts small lifts high reps low reps everything in between the fitness industry is nauseating

You almost look like Rip now

Too much science. Just eat a ton and stick with basic movements.

Rip stretched me out

"there are no hacks only hard work" nothing truer than that. But fitness influencers, pencil neck nerds, and calisthenics yogis always tell people otherwise

If it's new it's not true....like the New Testament? Please tell me you pulled this on your dad

Sounds like a recipe to tear a muscle.

This is what bodybuilding leads to. Your not even lifting weights anymore lol.

Sounds like an OnlyClams occupational injury.

This is stupid. What you train has nothing to do with building muscle. Stay in your own lane

It won't be long now before the BOSU ball makes a strong comeback. When I started to lift weights in 2014, I was quick to note how douchebag trainers used that contraption on the easily manipulated. Maybe all this nonsense comes in cycles of 15 years. I'm pretty sure the muscle magazines were big on stretch-mediated hypertrophy back in 2009, but I'm not going to check.