Lengthened Partials (What You MUST Consider) Alex Leonidas Explains

Описание: ‪@AlexLeonidas‬ shares his experience with low reps vs high reps and the influence of fatigue. The overall pros and cons of both, why he no longer trains to task failure and the one determining factor that would require Alex Leonidas to need 96 hours of recovery between strenuous sessions vs. 72 hours, lengthened partials and "extreme stretching exercises" and what you must consider if your goal is to grow maximum muscle as safely and efficiently as possible, the importance of exercise selection and execution, and the pros and cons of certain types of exercise equipment all depending on the exact goal. Enjoy Part 3/3 of the Training Segment!

Alex Leonidas aka AlphaDestiny is a natural bodybuilder, strength athlete, coach and YouTuber!

Video segment from episode 136 of the Longevity Muscle Podcast with Alex Leonidas - AlphaDestiny

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00:00 High-Intensity effort and training to failure when needed
00:13 The importance of timing your workouts best for you
00:20 Paul Carter's Lift Run Bang Blog
00:36 High reps vs. low reps and fatigue (Alex Leonidas shares)
00:41 Low reps generally work best and this is why
00:47 When Alex Leonidas would do high reps…
01:00 High rep sets to failure, work capacity, GPP and Full Body Workouts
01:22 The difference when you do low reps
01:31 You need to go to failure for high reps (this is why)
02:00 High reps are more painful! (Chris Beardsley credit)
02:15 Pain tolerance and work capacity for higher reps
02:49 Filming yourself and training to task failure
03:04 Is “bar speed” slowing down?!
03:07 Strive to make your exercise execution better!
03:18 Controlled reps, rep speed and sticking points
03:33 Why and when you don't need to train to failure
03:45 72-96 hours between strenuous sessions (the difference)
04:04 I feel a lot better leaving 1 rep in reserve
04:11 Leaving 1 rep in reserve for 4-10 reps
04:52 All things being equal high reps are more fatiguing
04:57 Most people are better off with a low-moderate rep range
05:02 Where higher reps work well
05:25 Lengthened biased exercises, muscle damage and fatigue
05:36 The weighted stretch is harder to recover from
06:00 Following an asynchronous training split
06:14 Alex Leonidas does NOT agree with this…
06:33 Lengthened partials can be at most 10% more effective?
06:50 For the average lifter
07:01 Alex Leonidas would never do this exclusively…
07:31 The short end is less fatiguing
07:43 Potential cons to “weighted stretch exercises”
07:56 “Extreme lengthened work”? Alex explains
09:08 You must consider this about extreme lengthened work
09:33 Easing into the “stretch”
10:14 Sport specific training vs. building muscle and health
10:59 Keiser equipment and bands (The benefits!)

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