Grow Your Chest: The Most DETAILED Guide on the Internet (72 Studies)

Alpha Progression App: https://alphaprogression.com/HOUSEOFH...

Below are the timestamps, references, beats, and note about electromyography.

Timestamps
0:00 Intro
0:51 Part 1: Understanding the Pecs
1:59 Part 2: Maximizing Middle Pec Hypertrophy
18:26 Part 3: Maximizing Upper Pec Hypertrophy
27:53 Part 4: Maximizing Lower Pec Hypertrophy
31:17 Part 5: Isolation for the Pecs (Flys and Pullovers)
42:32 Part 6: A Surprising Study
46:30 Part 7: Summary

References:
All of the references do not fit here, so I've instead listed all of the references at this link: https://houseofhypertrophy.com/stretc...

Beats:
1) 528hz heaven playboi carti type beat 2022 (prod. yungrowdy) -    • [FREE FOR PROFIT] 528hz heaven playbo...  
2) Angelic Pluggnb x Summrs x Autumn x Twinuzis Type Beat "TrenTwins" (Prod. Fedia) -    • [FREE FOR PROFIT] 💐 Angelic Pluggnb x...  
3) Home - Resonance (https://open.spotify.com/artist/2exeb...)
4) Kanye West Type Beat "OLDSCHOOL" (Prod. S&S) -    • (FREE FOR PROFIT USE) Kanye West Type...  
5) Isaiah Rashad Type Beat "Away from duties" Prod.Scarim -    • (FREE FOR PROFIT) Isaiah Rashad Type ...  
6) Home - Hold (https://open.spotify.com/artist/2exeb...)
7) L'Indécis - Soulful https://chll.to/64a098ba + https://open.spotify.com/artist/5p1ic...
8) Kendrick Lamar x J. Cole Type Beat (prod. yugo) -    • (FREE FOR PROFIT) Kendrick Lamar x J....  
9) AMBIENT CLOUD RAP TYPE BEAT "OUTER SPACE" -    • [FREE FOR PROFIT] AMBIENT CLOUD RAP T...  
10) Playboi Carti x Pierre Bourne Type Beat "Different pt6" (Prod. Fedia) -    • [FREE FOR PROFIT] 💫 Playboi Carti x P...  
11) Bedroom Pop x Pop Type Beat - "the sun" (Prod. dispatcherrr) -    • [FREE FOR PROFIT] Bedroom Pop x Pop T...  

Notes about electromyography:

As noted in the video, here are some extra details about electromyography.

We know that electromyography measures the electrical activity of a muscle. This is what fundamentally causes the muscle to be activated, and we know high activation of a muscle (high muscle fiber recruitment and tension from the fibers) is important for growth.

However, this is far from meaning electromyography perfectly and consistently tells us what will be better for building muscle. There are a range of considerations, as described in this paper ( https://pubmed.ncbi.nlm.nih.gov/35006... ).

In the past, I've been highly critical of electromyography, but my thoughts have somewhat loosened depending on the context. Let me describe some evidence/reasoning:

We have a paper ( https://pubmed.ncbi.nlm.nih.gov/37461... ) finding electromyographic recordings failed to correlate with actual muscle hypertrophy. One consideration of this paper is it compared a squat and hip thrust. Here, we are comparing two exercises that are quite different, particularly with regard to the muscle length being stimulated. Squats better stimulate the glutes at relatively longer muscle lengths, while hip thrusts better stimulate the glutes at relatively shorter muscle lengths.

My personal thinking is that EMG may be less accurate and useful in this context, since there's some data electromyography just tends to obtain higher readings during shorter muscle lengths.

However, I don't believe this means EMG is completely useless.

When we're comparing exercises that train a muscle over a more similar length, EMG could provide some valid insight. As one example, some electromyography papers ( https://content.iospress.com/articles... + https://pubmed.ncbi.nlm.nih.gov/20581... ) find calf raising with the feet outwards elicits higher medial gastrocnemius activity, while calf raising with the feet inwards elicits higher lateral gastrocnemius activity. Indeed, research ( https://pubmed.ncbi.nlm.nih.gov/32735... ) actually measuring muscle growth found this to occur: medial gastrocnemius growth was better with feet outwards, while lateral gastrocnemius growth was better with feet inwards.

Accordingly, electromyography could be more reliable when we're comparing subtler shifts. Therefore, I suspect studies that compare different bench incline angles, different grip widths and hand positions, or just biomechanically similar pressing movements in general might not be terrible.

On top of this, some well-controlled electromyography studies that have isometric force generated in different directions probably more or less accurately tell us how these force directions influence muscle excitation. I think such studies could be used to speculate (not make definitive conclusions) pertaining to exercise selection.