The new study on stretch-partial-rep sets producing more growth than full-range reps and contraction-partial reps, brings up a question…
What about an isometric hold near the stretch position to produce mechanical tension at muscle elongation?
Here’s a quote from respected strength and hypertrophy researcher Chris Beardsley that further begs the question…
It is very well-known that isometric contractions can produce hypertrophy in both humans and animal models. This happens because visible muscular hypertrophy occurs whenever a large enough number of muscle fibers experience a sufficiently high level of mechanical tension that stimulates them to grow.
A study comparing stretch-partial reps and isometric holds at near full stretch would answer some questions and have me applauding.
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.
Till next time, train hard—and smart—for BIG results.
Former Editor in Chief, Iron Man Magazine
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