Muscle Building with Stretch-Focused Training
Introduction
- Stretch-focused training potentially speeds up muscle building.
- The hypothesis: Muscles grow faster when stretched under load.
- "Stretch mediated hypertrophy" occurs when muscles sense stretch and trigger growth.
Research Studies and Findings
Study 1 & 2: Preacher Curls and Leg Extensions
- Preacher Curls (Biceps):
- Only bottom half of curl performed led to 2.6x more growth than top half.
- Leg Extensions (Quads):
- Greater growth observed in the bottom half vs. top half/full range over 12 weeks.
- Conclusion: Bottom position is critical for muscle growth.
Study 3: Triceps Exercise
- Exercises Compared: Cable pushdowns vs. overhead cable extensions.
- Results: Overhead extensions led to 1.5x more triceps growth across all heads.
- Significance: Greater stretch (overhead position) enhances muscle growth.
Study 4: Hamstring Exercise
- Exercises Compared: Seated vs. lying leg curls.
- Results: Seated leg curls (more stretch) resulted in more growth in hamstring muscles over 12 weeks.
Practical Application
Training Tips
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Full Range of Motion:
- Perform exercises with full range, especially focusing on the bottom stretch part.
- Control the weight down, avoid bouncing or cheating.
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Exercise Selection:
- Traditional exercises like bench press, curls, and squats are beneficial.
- Focus on bi-articulate muscles that benefit from greater stretch:
- Hamstrings: Seated leg curls.
- Triceps: Overhead extensions.
- Biceps: Incline curls or behind-the-body cable curls.
- Glutes: Romanian deadlifts, squats, split squats.
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Advanced Tactic: Length and Partials
- Utilize during the final set of safe exercises to focus on bottom position.
- Perform half reps in the stretch position until failure.
Conclusion
- Continuous experimentation and learning are crucial.
- Science is evolving; stay updated with new findings.
- Commitment to maximizing gym efforts and gains.
- Introduction of new 2.0 training programs based on cutting-edge research.
Note: Always be open to adapting as new research emerges. Follow for more updates.