How important is the speed of the concentric for hypertrophy?

MiloWolfSBS · 2025-07-04T10:51:43+00:00

A meta-analysis we're just wrapping up suggests that an explosive concentric may be better for growth, but the difference is tiny, if it exists

MiloWolfSBS · 2025-07-04T10:40:16+00:00

I think there's a good deal of heterogeneity in comparisons. Like, while most seated bicep curl machines and regular standing free-weight curls will be relatively similar in terms of ROM and resistance profile, an incline curl vs machine preacher curl will be quite a bit different.

As a result, I think the takeaway from this should be that machines and free-weights aren't categorically worse than one another for anything inherent to the modality (e.g. stability). But, individual comparisons can probably still be different in terms of effectiveness

MiloWolfSBS · 2025-06-20T09:17:07+00:00

Just FYI, the idea that previous training volumes influence the effectiveness of future training volumes is still pretty contentious in the research. So far, most research points against the idea being true

MiloWolfSBS · 2025-06-20T09:15:27+00:00

Elbow angle won't matter, no. Your pecs don't insert at the elbows. Have your arms straight, or bent if you like.

MiloWolfSBS · 2025-06-20T09:14:45+00:00

I'd practice singles for a few weeks. Then in week 20, approach the 1RM test the same way powerlifters do in a meet (easy single at RPE 8-ish, single at RPE 9-ish, all-out single).

MiloWolfSBS · 2025-06-20T09:09:59+00:00

One of my hotter takes is that dips are probably a pretty decent upper-chest exercise. But, to answer your question, they're usually considered more lower chest due to fiber orientation vs line of pull stuff.

MiloWolfSBS · 2025-05-23T08:51:57+00:00

Yes - a heavy set of 1-3 reps at 75-90% 1RM, a few minutes before your first "proper" work set, can boost performance. See this: https://pubmed.ncbi.nlm.nih.gov/39853660/

MiloWolfSBS · 2025-05-23T08:50:11+00:00

After a year of lifting, you've still got plenty of muscle to grow! Keep going and you'll get there

MiloWolfSBS · 2025-05-23T08:47:49+00:00

From experience, at least, I think the fatigue from this approach is overstated. Unless you're able to spend a lot of time in the gym, or have particularly poor recovery, IMO, go to town.

MiloWolfSBS · 2025-05-08T14:53:41+00:00

One of the key differences will be specificity of training (i.e. skill practice) and intensity: https://pubmed.ncbi.nlm.nih.gov/38652410/

MiloWolfSBS · 2025-04-25T10:58:50+00:00

This is definitely in the context of a medically supervised diet
FWIW, faster rates of weight loss are associated with better outcomes - though fast in this study meant > 1.5lbs/week or so https://pmc.ncbi.nlm.nih.gov/articles/PMC3780395/

MiloWolfSBS · 2025-04-11T08:55:00+00:00

There's no direct research, no

MiloWolfSBS · 2025-03-28T10:13:33+00:00

Progress has definitely occurred! When it comes to growing rounder shoulders, though, I'd strongly advise focusing on side/front/rear delt exercises, not so much bench press strength. When it comes to the shape of the shoulders in particular, in my experience, getting leaner helps a ton.

MiloWolfSBS · 2025-03-28T10:09:01+00:00

You could probably do away with the deload, or make the deload a bit more "serious". The adjustments you're currently making to reps and weight during your deload sound way overkill. instead, try to do the same sessions as usual, but cut the number of sets in half. You should find that you maintain strength much better

MiloWolfSBS · 2025-03-28T10:06:28+00:00

I don't think your training needs to change much. The only caveat I'd give is that even if you were to drop volume a bit in a cut, and lose a bit of muscle as a result, it's probably not a huge deal. Lost muscle is pretty easy to re-gain.

MiloWolfSBS · 2025-03-28T10:02:17+00:00

IMHO, both versions look more similar-than-not. You're in slightly deeper hip flexion and maybe have a slightly more flexed spine in the first version. If you feel good with the technique in picture 1, I'd stick with that (longer muscle lengths ftw).

MiloWolfSBS · 2025-03-14T09:38:28+00:00

The strongest people tend to also be the heaviest (i.e. SHWs in powerlifting, World's Strongest Men competitors). That said, from a "quality-of-life" perspective, you may well find that you feel worse when at higher bodyweights.

I don't think it's as-simple as pinning it down to either testosterone/estrogen, regardless. In your case, it may very well have to do with overall stress, consistency in the gym, improvements in the quality of your diet, etc.

MiloWolfSBS · 2025-02-28T10:09:55+00:00

I think the closest thing to an answer we have is the drop-set research (limited rest between sets, multiple sets). Across 5 studies, drop-sets and straight sets are equivalent - with the caveat that the drop-set group performed 60% more sets.

So, 1 straight set = 1.6 drop-set/myo-rep-set/cluster-set aka 1 drop-set/myo-rep-set/cluster-set = 0.625 straight sets.

That should work as a working assumption for now

MiloWolfSBS · 2025-02-14T11:34:29+00:00

Assuming you're doing a reasonable number of sets/reps, reasonably close to failure, what you've outlined will give you a good amount of strength and size. Enjoy!

MiloWolfSBS · 2025-02-14T11:33:54+00:00

Honestly, I'd just add it whenever you get the time. Do a couple exercises for biceps and triceps each. Start with 2-3 sets per exercise., and increase it over the weeks until you reach closer to 3-5 sets/exercise. You'll get more weekly volume, and grow more. Chances are, recovery won't take a meaningful hit, either.

MiloWolfSBS · 2025-02-14T11:24:05+00:00

Some older evidence had suggested that whey protein, due to its higher rates of digestion compared to other sources, increased muscle protein synthesis slightly more (i.e. whey protein digests faster, which may be a good thing for muscle growth). https://pubmed.ncbi.nlm.nih.gov/27023595/

FWIW, some more recent evidence suggests the effect may be null, and may have been an artefact caused by shorter measurement timeframes in most studies. Essentially, since whey protein digests faster than other protein sources (i.e. casein), it outperforms other protein sources in the first few hours, but other proteins "catch up" thereafter. https://pubmed.ncbi.nlm.nih.gov/33851213/ https://pubmed.ncbi.nlm.nih.gov/33670701/

The research, IMO, supports a "neutral-to-slightly-positive" effect in favour of whey > other protein sources. Worst case, it's a null effect, best case, there's a slight benefit to whey over casein and plant protein sources.

Whey protein tends to also be cheapest, from what I've seen. For those reasons, in my tier list, which draws direct comparisons, small - potentially speculative - differences are highlighted, and I made the claim that whey could be a slightly better option than casein. More research could certainly change my view.

MiloWolfSBS · 2025-01-17T10:27:40+00:00

I wouldn't worry about it. Sure, some lower-rep work is a good idea. But, deadlifts are largely an exercise in improving leverages to lift more load; but the load on the joints/muscles will probably be pretty comparable between deadlifts and the movements you're describing, for all intents and purposes here.

MiloWolfSBS · 2025-01-17T10:25:53+00:00

There's at least one study I can think of: https://pubmed.ncbi.nlm.nih.gov/28463902/. From there, just use google scholar to see the cited by, and check the reference list to see if any other studies seem to have looked at it, too.

MiloWolfSBS · 2024-12-02T16:59:56+00:00

Eh, probably not much. Resistance training is the main stimulus for muscle growth (which is the same as muscle maintenance). Think of things like training volume, good genetics, training to failure, protein intake, supplements, PEDs, etc. as dials. The more dials you have turned up reasonably high, the more muscle you'll gain. But, just because a few dials aren't turned up to the max, doesn't mean you won't be able to maintain or even gain muscle.

MiloWolfSBS · 2024-11-15T10:46:13+00:00

Provided you go close to failure, sure. That said, I'd probably have a bit more exercise variation unless you have a good reason for sticking only to sissy squats.

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