Muscle Building Through Stretch Techniques

Sep 16, 2024

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

  1. Full Range of Motion:

    • Perform exercises with full range, especially focusing on the bottom stretch part.
    • Control the weight down, avoid bouncing or cheating.

  2. 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.

  3. 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.