The Dr. Gains Podcast by Michael Kamalu

Myth-Busting: Don't ALWAYS Use Full Range of Motion! (Partial ROM Training Benefits)

Relevant Research Study Articles: 1) Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZwdWJtZWQubmNiaS5ubG0ubmloLmdvdiUyRjMxMDM0NDYzJTJG&sig=46qsTis6gN2hCAeoZSpsEuDxn3G6pTPmqkR1e4bcQZJK&iat=1670030582&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=154A181A1A1009] 2) Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZwdWJtZWQubmNiaS5ubG0ubmloLmdvdiUyRjMzOTc3ODM1JTJG&sig=ErM3d5tTVLpEpFzFBwBKiGHRJqfY1YCVQeo1eX2PXZkh&iat=1670030582&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=154A181A1A1010] 3) Influence of full range of motion vs. equalized partial range of motion training on muscle architecture and mechanical properties [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZwdWJtZWQubmNiaS5ubG0ubmloLmdvdiUyRjI5OTgyODQ0JTJG&sig=6YFEkEWz3RC8qPF7CuMzhrwG58xCGWArsFtfDXGRgQi&iat=1670030582&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=154A181A1A1011] 4) Partial Compared with Full Range of Motion Resistance Training for Muscle Hypertrophy: A Brief Review and an Identification of Potential Mechanisms [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZwdWJtZWQubmNiaS5ubG0ubmloLmdvdiUyRjI5OTg1MjI3JTJG&sig=ABQE6bPP7ujFJWkbqS6F5youC6JyRvoEvporPYCGQwYt&iat=1670030582&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=154A181A1A1012] 5) The efficacy of incorporating partial squats in maximal strength training [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZwdWJtZWQubmNiaS5ubG0ubmloLmdvdiUyRjI0NjYyMjM0JTJG&sig=DpBfoh8QWvKehacoQBjkUo9RpBrJEz7eePqz74UmmufV&iat=1670030582&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=154A181A1A1013] 6) Full Range of Motion Induces Greater Muscle Damage Than Partial Range of Motion in Elbow Flexion Exercise With Free Weights [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZwdWJtZWQubmNiaS5ubG0ubmloLmdvdiUyRjI3Mzk4OTE3JTJG&sig=DafaQjcUvnKQcgLgRAiLQ3ubXexwqw8ixEs8ynVEwteP&iat=1670030582&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=154A181A1A1014] Relevant Dr. Gains YouTube Videos: 1) If You're ONLY Doing Full Range Squats, You Are LIMITING Your Progress (Scientific Proof Provided) [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZ5b3V0dS5iZSUyRnBvTWpTVmw1bWQw&sig=937JsDf6X4Ay7UWQNLRAMDpjV5nzfgMr97hAfBRLHPXf&iat=1670030582&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=154A181A1A1008] 2) YES, You CAN Work Your "INNER" CHEST - Here's How! (Region-Specific Hypertrophy - 6 Studies) [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZ5b3V0dS5iZSUyRklqaUJOeGNvMm9J&sig=9EyssbvksQHrojeWBRucnV1FhwPnWN5cYtsYWT8DCnTZ&iat=1670030582&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=154A181A1A1016] Mahalo for listening! 🤙🏼 -Michael Kamalu

+50% More Triceps Growth in THIS position! 💪

For comprehensive science-based tricep training programs, go here 👉 https://www.dr-gains.com/programs Also check out the Regional Hypertrophy Training section of my All-Access Memberships for more like this for EVERY muscle! 👉 https://dr-gains.net/all-access/ RESEARCH STUDY: 1) Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZwdWJtZWQubmNiaS5ubG0ubmloLmdvdiUyRjM1ODE5MzM1JTJG&sig=4njRwCaFR1KfN7cqq1z6Jeq7VyRjNmqFoRw1iJnsarqK&iat=1671845410&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=159A186A1A1091] RELEVANT YOUTUBE VIDS: 1) The SECRET to targeting the LONG HEAD of the TRICEPS! (FULL VIDEO) [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZ5b3V0dS5iZSUyRnd1MnN4SllJM2dF&sig=DnWke2RxfjJGE5woeWgKah9Gp5QTr3UVuM5b37VLKMpS&iat=1671845410&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=159A186A1A1089] 2) YES, You CAN Work Your "INNER" CHEST - Here's How! (Region-Specific Hypertrophy - 6 Studies) [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZ5b3V0dS5iZSUyRklqaUJOeGNvMm9J&sig=HgJ6aMGZpmJe9bBrZAYhcPehpsRBuTsqbW74WnFHobkQ&iat=1671845410&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=159A186A1A1090] - (Discussion of region-specific hypertrophy starts at 4:59) Mahalo for listening! 🤙🏼 -Michael

Upper VS Lower Glute Region-Specific Training 🔥

Check out the Regional Hypertrophy Training section of my All-Access Memberships for region-specific techniques like this for EVERY muscle! 👉 https://dr-gains.net/all-access/ [https://dr-gains.net/all-access/] RESEARCH STUDIES: 1) Comparison of Electromyographic Activity of the Superior and Inferior Portions of the Gluteus Maximus Muscle During Common Therapeutic Exercises https://pubmed.ncbi.nlm.nih.gov/27494053/ 2) Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review https://pubmed.ncbi.nlm.nih.gov/32132843/ 3) Hip Muscle Activity During 3 Side-Lying Hip-Strengthening Exercises in Distance Runners https://pmc.ncbi.nlm.nih.gov/articles/PMC3418110/

The Natural Anabolic (Ecdy)-Steroid with No Side-Effects in your Grocery Store (4 Studies) [Audio-Only Version]

IMPORTANT: Don't start pounding crazy amounts of spinach! Like virtually anything, eating TOO much can be toxic. If you want some guidelines, quantities of up to 1g/kg of bodyweight per day has been studied as both effective for muscle growth and safe (no toxicity). Personally I just put a large handful of it into my post-workout smoothies. If you want to get the anabolic benefits of a higher dose of ecdysteroids, I recommend adding a beta-ecdysterone supplement [https://lvnta.com/lv_2m4pg9cc6EEZ48eRA7] to the whole spinach you eat (remember there are MANY other nutrients you get from whole spinach, so don't take a supplement INSTEAD of it). If you want a specific product recommendation, I take this one [https://lvnta.com/lv_2m4pg9cc6EEZ48eRA7] (no, they're not a sponsor, I didn't get paid to recommend it, and I pay full price for it myself. It is an Amazon product though, so I receive a small commission at no extra cost to you if you use my link 🙏) Research Studies: 1) Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZwdWJtZWQubmNiaS5ubG0ubmloLmdvdiUyRjMxMTIzODAxJTJG&sig=5NgoiiLerWsNcVJVu4cMtK3KCyE4WbKWWSiP1jfVcuhf&iat=1665773381&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=142A170A1A854] 2) Ecdysteroids: A novel class of anabolic agents? [https://pmc.ncbi.nlm.nih.gov/articles/PMC4447764/] 3) The effect of spinach supplementation on exercise-induced oxidative stress [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZwdWJtZWQubmNiaS5ubG0ubmloLmdvdiUyRjI0OTIxNjIzJTJG&sig=FsY34dmWZEskoWTcmdDwa9TiRFdTEyvXFS1VAX1XvCMB&iat=1665773381&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=142A170A1A855] 4) A 12-Week Randomized Double-Blind Placebo-Controlled Clinical Trial, Evaluating the Effect of Supplementation with a Spinach Extract on Skeletal Muscle Fitness in Adults... [https://pmc.ncbi.nlm.nih.gov/articles/PMC8706266/] More Nutrition & Supplementation Content: 1) ⁠Techniques, Principles & Theory section of the All-Access Memberships⁠ [https://dr-gains.net/all-access/] Mahalo for listening! 🤙🏼 -Michael

The Natural Anabolic (Ecdy)-Steroid with No Side-Effects in your Grocery Store (4 Studies) [Video Version]

IMPORTANT: Don't start pounding crazy amounts of spinach! Like virtually anything, eating TOO much can be toxic. If you want some guidelines, quantities of up to 1g/kg of bodyweight per day has been studied as both effective for muscle growth and safe (no toxicity). Personally I just put a large handful of it into my post-workout smoothies. If you want to get the anabolic benefits of a higher dose of ecdysteroids, I recommend adding a beta ecdysterone supplement [https://lvnta.com/lv_2m4pg9cc6EEZ48eRA7] to the whole spinach you eat (remember there are MANY other nutrients you get from whole spinach, so don't take a supplement INSTEAD of it). If you want a specific product recommendation, I take this one [https://lvnta.com/lv_2m4pg9cc6EEZ48eRA7] (no, they're not a sponsor, I didn't get paid to recommend it, and I pay full price for it myself. It is an Amazon product though, so I receive a small commission at no extra cost to you if you use my link 🙏) Research Studies: 1) Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZwdWJtZWQubmNiaS5ubG0ubmloLmdvdiUyRjMxMTIzODAxJTJG&sig=5NgoiiLerWsNcVJVu4cMtK3KCyE4WbKWWSiP1jfVcuhf&iat=1665773381&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=142A170A1A854] 2) Ecdysteroids: A novel class of anabolic agents? [https://pmc.ncbi.nlm.nih.gov/articles/PMC4447764/] 3) The effect of spinach supplementation on exercise-induced oxidative stress [https://dr-gains82028.lt.acemlna.com/Prod/link-tracker?redirectUrl=aHR0cHMlM0ElMkYlMkZwdWJtZWQubmNiaS5ubG0ubmloLmdvdiUyRjI0OTIxNjIzJTJG&sig=FsY34dmWZEskoWTcmdDwa9TiRFdTEyvXFS1VAX1XvCMB&iat=1665773381&a=%7C%7C68426072%7C%7C&account=dr-gains82028%2Eactivehosted%2Ecom&email=O9KivqqBPcgqfKHcpvbhZXwFoqDlMHNmyq65fGLdufk%3D&s=ad026cf6322ed4aadda1ddbf68146d4e&i=142A170A1A855] 4) A 12-Week Randomized Double-Blind Placebo-Controlled Clinical Trial, Evaluating the Effect of Supplementation with a Spinach Extract on Skeletal Muscle Fitness in Adults... [https://pmc.ncbi.nlm.nih.gov/articles/PMC8706266/] More Science-Based Nutrition & Supplementation Content: 1) Techniques, Principles & Theory section of the All-Access Memberships [https://www.dr-gains.com/memberships] Mahalo for listening! 🤙🏼 -Michael