pelase summarize this 

# tactiq.io free youtube transcript
# It’s Finally Here! This NEW Study on Muscle Growth is Epic
# https://www.youtube.com/watch/6i7wHWITWeY

00:00:00.000 [Music]
00:00:00.199 welcome to the house of hypertrophy what
00:00:02.800 would you say is the most effective way
00:00:04.680 to perform your exercises for maximum
00:00:06.720 muscle growth many people train with a
00:00:08.679 full range of motion where with any
00:00:10.639 given exercise they move through the
00:00:12.679 largest distance they can but is this
00:00:15.000 actually optimal or essential it is
00:00:17.560 possible to use a partial at Short
00:00:19.520 muscle lengths where you move through
00:00:21.240 the half where the muscle is at a
00:00:22.880 shorter length or a partial at long
00:00:25.000 lengths where you move through the half
00:00:26.359 where the muscle is at a longer length
00:00:28.320 are these any better well the scientific
00:00:31.199 literature tends to find that partials
00:00:33.160 at Short lengths aren't as effective as
00:00:35.160 a full range of motion or partials at
00:00:37.200 long lengths and when comparing a four
00:00:39.440 range motion to partials at long lengths
00:00:41.960 we fascinatingly have three studies
00:00:43.840 suggesting partials at long lengths
00:00:45.640 built more overall muscle however these
00:00:48.600 studies were done on untrained
00:00:50.360 individuals I'm thrilled to say we
00:00:52.600 finally have the first study in trained
00:00:54.600 individuals comparing a full range of
00:00:56.359 motion to partials at long lengths let's
00:00:58.840 dive straight in
00:01:06.119 25 trained individuals with an average
00:01:08.360 of 4.9 years of experience were
00:01:10.360 recruited here are some real life photos
00:01:12.640 of some of the subjects they trained
00:01:14.960 these exercises twice per week for 8
00:01:17.200 weeks one side of their body trained
00:01:19.680 with a full range of motion on all
00:01:21.520 exercises while the other side of their
00:01:23.680 body trained with a partial at long
00:01:25.439 lengths on all exercises I've mentioned
00:01:28.000 this in previous videos but the design
00:01:29.920 design of having one side of the body
00:01:31.479 trained in one way and the other side of
00:01:33.560 the body trained in another way is
00:01:35.280 fantastic as it means the same subjects
00:01:37.560 were in both conditions thus differences
00:01:40.759 in genetics nutrition and outside
00:01:42.880 lifestyle factors are much less likely
00:01:44.920 to confound the results after all the
00:01:47.479 left side of your body hopefully doesn't
00:01:49.280 sleep more or eat more protein than the
00:01:51.119 other side both sides train to momentary
00:01:53.520 failure with the defined range of motion
00:01:55.719 muscle thickness of both the elbow
00:01:57.520 flexes and triceps was measured at 40 5
00:02:00.280 and 55% of the humoral bone length it
00:02:03.039 was ultimately found growth at all
00:02:05.079 regions was similar between both types
00:02:07.200 of training thus partials at long
00:02:09.800 lengths weren't any better than a full
00:02:11.680 range motion but it wasn't any worse
00:02:14.360 which I believe is still a very
00:02:16.040 impressive finding it was once thought
00:02:18.239 that using a full range of motion to
00:02:20.040 achieve both the stretch and Peak
00:02:21.840 contraction was essential but these
00:02:24.120 findings demonstrate partials at long
00:02:26.080 lengths might be an appropriate
00:02:27.560 alternative it seems that the peak
00:02:29.480 squeeze achieved by a full range emotion
00:02:31.800 may not deliver additional gains having
00:02:34.440 said this there are some crucial things
00:02:36.599 we need to keep in mind but before
00:02:38.560 detailing that I feel something is worth
00:02:41.239 mentioning as the authors allude to
00:02:43.840 these results are great as you have the
00:02:45.879 flexibility to train according to your
00:02:47.840 preference if you follow the house of
00:02:49.920 hypertrophy for a while you'll know that
00:02:52.040 there are many different training Styles
00:02:53.640 and Roads to a great physique is pretty
00:02:56.080 hard to do something that will seriously
00:02:58.000 hurt your gains these results yet again
00:03:00.519 remind us that we shouldn't forget about
00:03:02.319 the basics training hard enough with
00:03:04.599 enough volume and consistency are
00:03:06.920 foundational as mentioned there are
00:03:09.400 still some crucial things to keep in
00:03:11.200 mind firstly science is an ongoing
00:03:14.280 process as the spirit of scientific
00:03:16.560 accuracy will tell you the results are
00:03:18.920 specific to all the variables used such
00:03:21.360 as the exercises and the techniques used
00:03:24.080 one study isn't enough to definitively
00:03:26.120 prove anything so this isn't the final
00:03:28.560 word on long length partial
00:03:30.519 secondly Remember That Elbow flexor and
00:03:32.720 triceps thickness was measured at 45 and
00:03:35.400 55% regions but what about other muscles
00:03:38.640 like the chest and lats we also know
00:03:40.920 muscles do not necessarily grow
00:03:42.840 identically across their regions and if
00:03:45.239 you've seen our previous video you may
00:03:47.040 be aware that partials at long lengths
00:03:49.120 can be highly effective for growing the
00:03:50.799 distal regions of a muscle that is the
00:03:53.519 region of a muscle further away from its
00:03:55.720 origin for example this paper in
00:03:58.480 untrained individuals compared preacher
00:04:00.879 Coes with a partial at Short to Long
00:04:02.760 lengths growth at the 50% region was
00:04:05.439 actually similar between both while
00:04:07.319 growth at the 70% region was much better
00:04:09.879 with the partials at long lengths
00:04:11.879 similarly this paper on untrained
00:04:14.040 individuals involves comparing leg
00:04:15.920 extensions with a partial at long
00:04:17.600 lengths to a full range of motion
00:04:19.600 vastest lateralis growth tended to be
00:04:21.478 similar at the 40 to 50% regions but
00:04:24.320 fairly better for the partials at long
00:04:26.240 lengths at the 70% region growth of the
00:04:28.800 rectus sorus tended to be better for the
00:04:30.840 partials at long lengths across all
00:04:32.919 regions but the differences were large
00:04:35.120 at the 70% region accordingly we can't
00:04:38.160 be certain distal region growth of the
00:04:40.199 elbow flexors and triceps was identical
00:04:42.919 between both hopefully future studies
00:04:44.880 Can Shed more light onto this thirdly
00:04:47.360 the latest study used multiple exercises
00:04:50.280 but we can't rule out the possibility
00:04:52.080 that long length partials work better
00:04:53.880 with some exercises and not others one
00:04:56.759 possibility is that lengthened partials
00:04:58.639 are most effective with exercises that
00:05:00.919 are hardest at the shortest more
00:05:02.880 contracted position for example both
00:05:05.440 carf raisers and leg extensions tend to
00:05:07.400 be hardest at the top shorten position
00:05:09.960 two studies on these exercises although
00:05:12.400 conducted on untrained individuals found
00:05:14.720 that long length partials produced more
00:05:16.600 overall growth than a full range of
00:05:18.280 motion a few exercises in this latest
00:05:20.919 study on trained individuals are hardest
00:05:23.319 around the mid position which might mean
00:05:25.600 long length partials aren't any better
00:05:27.720 than a full range of motion hopefully
00:05:29.800 future studies examine this idea
00:05:34.000 [Music]
00:05:35.600 more remember these results are specific
00:05:38.479 to a range of motion with an exercise I
00:05:41.120 don't believe we can extrapolate these
00:05:42.919 results to comparing different exercises
00:05:45.400 for example we've seen that changing
00:05:47.639 joint positions to train certain muscles
00:05:49.919 at longer lengths builds more muscle
00:05:52.120 such as how in untrained individuals
00:05:54.520 seated leg holes build more muscle than
00:05:56.479 L leg holes overhead extensions built
00:05:59.280 more muscle muscle than push Downs
00:06:01.479 leaning back leg extensions buil more
00:06:03.360 muscle than normal leg extensions and
00:06:06.160 incline curls built more muscle than
00:06:08.639 preos some might be tempted to take the
00:06:11.120 results of this latest study and say
00:06:13.080 that training at longer muscle lengths
00:06:14.840 in all cases isn't going to build more
00:06:17.120 muscle in experienced lifters however
00:06:20.240 remember in this latest study both
00:06:22.440 ranges of motions reach the same maximum
00:06:25.000 muscle length the only difference was
00:06:26.960 the long length partials didn't attain
00:06:28.759 shorter lengths conversely with these
00:06:31.280 exercise comparisons we're comparing
00:06:33.680 reaching longer muscle lengths to
00:06:35.280 Shorter lengths which is different and
00:06:37.720 may still be better for building muscle
00:06:39.520 in trained individuals indeed although
00:06:42.440 this isn't direct muscle hypertrophy
00:06:44.720 we've seen that in bodybuilders leaning
00:06:46.960 back on the leg extension resulted in
00:06:48.680 greater overall rexus Morse activity
00:06:50.960 than normal leg extensions however there
00:06:53.680 may be a threshold of the length needed
00:06:55.680 to maximize hypertrophy that is even
00:06:58.440 longer isn't always better I say this as
00:07:01.199 lying down on the leg extension which
00:07:03.240 stretches the rectus forus even more
00:07:05.720 although still producing better activity
00:07:07.759 than normal leg extensions wasn't any
00:07:09.919 more effective than the leaning back leg
00:07:11.639 extensions also there's a study coming
00:07:14.599 soon that seems to have found when
00:07:16.319 tension was highest at the start of the
00:07:18.400 curl cable curls with the shoulder
00:07:20.400 neutral were similarly effective to
00:07:22.319 having the shoulder extended we'll be
00:07:24.319 sure to update you at the house of
00:07:26.039 hypertrophy with any new studies that
00:07:27.919 may shape and refine our thoughts
00:07:30.039 but here are our current recommendations
00:07:32.560 don't forget the basics training hard
00:07:35.000 with enough volume and consistency are
00:07:37.360 indispensable it's still recommended to
00:07:39.560 select exercises that train muscles at
00:07:41.840 longer lengths over shorter lengths and
00:07:44.080 we have and are working on guides that
00:07:46.120 go into detail on how you may do this
00:07:48.039 with each muscle as for range of motion
00:07:50.759 the latest data suggest you have
00:07:52.560 flexibility with both long length
00:07:54.240 partials and full range of motion as
00:07:56.240 options on the table feel free to
00:07:58.360 experiment around in a establish what
00:08:00.360 best suits you if you're searching for
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00:09:26.920 this thank you for making it to the end
00:09:29.480 of the video feel free to check out the
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00:09:33.720 the videos at the house of hypertrophy