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Full ROM = More Growth, More Strength, More Structural Changes & More Sustainable Gains & Fat Loss - Insights from Realistic 8 Weeks Leg Training + 4 Weeks Detraining

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"That's not 90°, yet. Do deeper!" I guess you will be remembering last week's post on the superior growth effects of full vs. partial squats, hah? Now, the results of the Bloomquist study certainly raise the question, whether the same or similar effects must be observe with different exercises or even different body parts, as well. After all, it would be bro-science at its best to generalize the result "full squat = full quad development" to "partial ROM  = partial strength and hypertrophy response" without the least hint of evidence that this hypothesis is more than just the "proposition or principle put forth or stated (without any reference to its correspondence with fact) merely as a basis for reasoning or argument" ("hypothesis, n.". OED) the word "hypothesis" implies - right? The good news is that it appears as someone has heard my lamentations about the scarcity of respective research, or - what's i...
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Three is More Than One: Higher Volume Increases Strength Gains in Legs, and Satellite Cell Recruitment and Fiber Size in Legs & Traps. Plus: Data on Myostatin, IGF1, MGF & Co.

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Image 1: The green dots that are crowding left and right from the blue myonucleus are the satellite cells ( Hanssen. 2012 ) In case you are not really sure what a "satellite cell" is and why you should care abouts it's "recruitment", you have probably missed the Intermittent Thoughts on Building Muscle series and should get into detention. Otherwise, here is the news: In a study that has been published in the latest issue of the Scandinavian Journal of Medicine in Sports Science T.S. Hanssen et al. published a paper with the auspicious title "The effect of strength training volume on satellite cells, myogenic regulatory factors, and growth factors" ( Hanssen. 2012 ). Exactly that kind of study that would have the potential to take the mostly common or bro-sensical reasoning behind the current recommendations on training volume to the next, a scientific level, if it the scientists would finally realize that strength training noobs are ...
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