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The Lengthened Partial ROM Myth: What Wolf et al. 2025 Actually Says (And Why Your Ego Hates It)
Wolf et al. 2025 shows lengthened partials and full ROM produce identical hypertrophy when both emphasize the stretched position. The "hack" narrative falls apart under scrutiny.
Felix VegaFebruary 24, 2026
"Junk Volume" is Real: The 2025 Meta-Regression That Should Change How You Train
A new 2025 meta-regression from Remmert et al. reveals the "Point of Undetectable Outcome Superiority" for per-session volume: approximately 11 fractional sets for hypertrophy and just 2 direct sets for strength. Past these thresholds, you're accumulating fatigue faster than adaptations. Your 20-set chest day is likely metabolic theatre.
Felix VegaFebruary 23, 2026
Lengthened Partials: The Biomechanical Hack Every 1% Trainee Is Ignoring
The 2024 meta-analysis on stretch-mediated hypertrophy changes everything. Lengthened partials—training in the stretched position—may outperform full ROM for muscle growth. Here's the biomechanical breakdown and practical protocol.
Felix VegaFebruary 22, 2026
Why Lengthened Partials Are Rewriting the Hypertrophy Playbook (And Why Your "Full ROM or Nothing" Coach Is Outdated)
The evidence for lengthened partials has reached critical mass. New research shows training at longer muscle lengths produces hypertrophy that matches or exceeds full ROM. Here's the mechanistic breakdown and practical application for the 1% trainee.
Felix VegaFebruary 22, 2026
The Anabolic Window is a Myth: Why Your Post-Workout Shake Timing Doesn't Matter
The "30-minute anabolic window" is metabolic mythology. New research proves total daily protein intake drives hypertrophy—not stopwatch anxiety. Here's the mechanistic reality.
Felix VegaFebruary 22, 2026