Interview with Dr. Milo Wolf | Science based calisthenics tips.
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- čas přidán 30. 06. 2024
- Milo is one of my favorite content creators in the fitness space. He recently completed his PhD on the effects of range of motion on muscle hypertrophy and strength.
Whether you're a calisthenics specialist or other strength goals, I think you'll find this conversation insightful.
0:00 - Introduction
2:27 - How ROM influences training adaptations
10:45 - Why do lengthened partials grow more muscle than full ROM?
21:12 - What is training volume and how does it influence training outcomes?
26:13 - Training volume recommendations for strength and size
35:10 - What's more important - Volume or proximity to failure?
40:29 - What do you think of adding sets as a progressive overload method?
43:50 - Does EMG predict muscle growth? Why not?
51:30 - Machines vs free weights for strength and hypertrophy
54:30 - Does your choice of accessory exercise matter much?
Milo's content
Website - wolfcoaching.com/
Instagram - wolfcoach_...
CZcams - / @wolfcoaching - Sport
Thank you for having me Simon! Happy to answer any questions on here.
Wolf could you make a sample body weight program
So cool that you had Mr. Milo on the channel Simon, i've discovered him through an interview with Mike Israetel aswell ! Greg and now Milo amazing insightful guests i appreciated every minut of that interview ! thank you for that
This is EXACTLY what Calisthenics needs, talking with exercise scientists like Milo. Thank you so much for this 🙏🙏🙏!
Amazing interview! Love the questions Simon! Very applicable to ppl that train. Milo, your answers were very concise and easily understood!
Interesting topic, I'm just a massage therapist and I have no research to back this up but my hypothesis for why hypertrophy would occur at longer muscle length is because there are less myosin in contact with actin when the muscle is stretched. This means that each myosin filament that has traction on its actin counterpart has to work proportionally harder to initiate the movement and thus stimulates more muscle growth.
Unlikely. See a length-tension relationship curve that shows both active and passive contributions. It’s not that cross bridges work harder in lengthened positions, they work as hard as they can at any length, there’s just less of them at length and therefore less active force in these positions. You can also grow muscle after cutting the nerve by applying stretch alone (without ANY active tension). It’s therefore the passive tension that is likely adding the benefit at long muscle lengths.
Interesting... I see what you are saying. Referring back to the discussion on the muscle damage theory of hypertrophy. If there are less myosin overlap in a lengthened position wouldn't they be more susceptible to damage as they try to cling protectively to the actin thus stimulating repair/hypertrophy? The same might be the mechanism for the stretch induced muscle growth you refer to. Upon stretch, if myosin filaments are damaged the cell responds with hypertrophy..? Otherwise what structure is the passive tension hanging from to elicit growth? Could it be the cell wall, proprioceptors or myofascia?@@SimonsterStrength
Whoa, this interview is a lot denser than I was expecting. Definitely not a casual listen on higher speed for me.
Nice podcast! Enjoyed it a lot and i think you choose a very good guest for the topics.
Hi Simon, I just wanted to share some anecdotical evidence from my own experience (and I think it's worked for many other people too) related to your question on adding volumen on a weekly basis. When I started doing calisthenics I could just do 1 pull-up, I didn't have any other way to workout and I wanted to do more pull-ups, so unconsciously I just started doing more sets, more sets of only 1 rep, and as the weeks went by I managed to increase my pull-up numbers. So I don't think that adding more sets is a waste of time. I've been using it currently with L-sit press to handstands, for example, increasing sets for a few weeks in a row, then going back to the original number of sets and adding 1 more rep per set, and it's working. This "method" is not mine, I extracted it from Greg Nuckols' Stronger by Science website.
In this context, I agree. What you did is commonly known as greasing the groove.
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I have replaced my biceps curls in gymnastic rings with partial cable biceps cable curls behind the back. They feel very effective so far.
Performance:
Single arm with the cable attachment at the height of the hand hanging down.
At the beginning of the curl, arm streached as far back as it can work effectively. The load is on the biceps is almost max already at the beginning of the curl..
I curl to the elbow is at 90° without moving the elbow. So partial at the lengthen position.
Notice that the elbow doesn't move back at the beginning because the arm is so far behind the back.. That backward movement of the elbow is cheating. Everyone seems to do that in dumbell curls!
To curl all the way up in this set up is ineffective, because the load is reduced in the upper part. So this is not for full ROM.
I would call this exercise "biceps cable curl behind the back".
The closest to this exercise one can get with dumbells is of course sitting leaning back. But I don't feel them the same.
It's also too easy to cheat by moving the elbow back at the streached position.
Preacher/Scott curls doesn't stretch the biceps maximally. And the load dissappear to soon.
But the worst thing with it is that everyone cheat by not compleatly stretching the arm!
I guess that's the exercise used in the research, though.
Simon Bro" It's You & God & man he made you to collect info enough to Sustain Energy & Truly look after your soul. You already have enough Strength
& powerful B-Boy Moves + Work Outs to last another Decade:: You Are Discipline so Now Time is Crucial....I Stepped out of the Matrix 1987.
My Strength comes from God (Jesus Christ) Like King David & Samson - Straight from God! God Bless ya Simon.
I can't pinpoint that accent 😂