Quite a coincidence. As I began writing this series on stretch overload, a new study appeared on the subject.
It was one I was hoping would eventually be done—although the trainees weren’t exactly to my specifications. The study…
“Partial Range of Motion Training Elicits Favorable Improvements In Muscular Adaptations When Carried Out at Long Muscle Lengths.” [Eur J Sports Sci. Pedrosa, et al. 2022]
It looked at the muscular effects of contracted-position partials vs. full-range reps vs. stretch-position partials. Nice.
Not so nice is that the subjects were 45 untrained women. Was Hugh Hefner the lead researcher? No idea, but the results are still relevant (and unlike the illustrations below, all of the women had hair)…
They used the leg extension three times a week for 12 weeks…
Group 1 trained only through the top range, the shortened, or contracted, position.
Group 2 trained only through the bottom range, the lengthened, or stretch, position.
Group 3 trained through the full range of motion
Results: The lengthened, or stretch-position, partials produced the most overall quadriceps growth.
Stretch loading proves itself once again as the big key to optimal hypertrophy.
Also of note, the shortened partials (contracted position) produced the least quadriceps growth.
According to researchers, “This study provides new evidence that partial-range-of-motion training at longer muscle lengths may even be superior to full range of motion training.”
So does this mean you should avoid exercises with resistance in the contracted position? Thoughts on that tomorrow.
Note: For a chart of stretch-position exercises for each muscle, as well as the ideal and contracted-position moves, see pages 42 and 43 of Old Man, Young Muscle.
Sculpt your perfect physique: Get the ideal exercise for each muscle, the best stretch and contracted add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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