30 Seconds SummaryBeyond full ROM: 3 Lessons about stretch-mediated hypertrophy
- ROM (Range of Motion) is measured in degrees per joint rather than distance traveled by an exercise apparatus, emphasizing technique over distance.
- For optimal muscle growth, the critical factor isn't ROM itself but the muscle's length and the tension it experiences throughout its functional excursion.
- The level of tension muscles produce varies with their length, affecting growth; muscles elongate by adding sarcomeres largely due to heavy eccentric contractions.
- Stretch-mediated hypertrophy, a key muscle growth mechanism, involves both active and passive tension. It is enhanced by training muscles in stretched positions, particularly in multi-joint muscles like the hamstrings.
- A recent study suggested that partial ROM exercises focusing on muscle stretch (like seated leg curls) could induce more hypertrophy in certain muscles than full ROM exercises (like lying leg curls) due to better targeting the bi-articulate muscle heads.
- Implementing ROM-specific training can lead to strength improvements specific to the trained ROM, but may not optimize muscle growth uniformly.
- Strategies for enhanced muscle growth should focus on optimizing muscle length and tension principles, rather than just increasing the range of movement.
- Effective training programs should also incorporate exercises that maximize stretch-mediated hypertrophy by keeping muscles under high tension at longer muscle lengths.
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Menno Henselmans
