Does training at different muscle lengths affect how quickly the muscles grow? In this interview, Menno Henselmans and I discuss new research on stretch-mediated hypertrophy and the role muscle lengths play in combination with mechanical tension. This is something Mike Israetel and I briefly touched on in our recent interview on partial reps versus full-ROM training, but in this discussion, Menno and I talk about the latest science of resistance training at long muscle lengths, including a new meta-analysis that isn’t published yet.
Menno has been on my podcast many times on my podcast, but in case you’re not familiar with him, he’s a former business consultant turned international public speaker, educator, writer, published scientist, and physique coach who’s passionate about helping serious athletes attain their ideal physiques.
In this interview, Menno and I talk about . . .
- What stretch-mediated hypertrophy is, possible mechanisms behind it, and whether you should modify your training to incorporate more of it
- Active tension versus passive tension
- The actual reason why full-ROM training is effective
- Specific guidance on how to modify and tweak exercises for more loaded stretching (including Bayesian curls, flyes, leg extension tips, and “skull-overs”)
- Static stretching between sets (its effects and whether you should do it)
- And more . . .
So if you want to learn what the science says about training at longer muscle lengths, and how to incorporate more stretch-mediated hypertrophy in your program, definitely check out this interview!
Timestamps
(0:00) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/
(4:22) - What is stretch-mediated hypertrophy?
(6:28) - What is passive tension and active tension?
(11:00) - Can muscles get longer, not just bigger?
(15:34) - What are your thoughts on modifying full range of motion training?
(28:06) - Are there modifications to exercises that can make them more efficient?
(42:21) - What are your thoughts on different height positions for flyes?
(45:03) - Can you explain skull overs?
(48:17) - Are there any other modifications you want to cover?
(50:15) - Does the position of the wrists affect pec activation?
(58:22) - Where can we find you?
Mentioned on the Show:
My award-winning fitness books for men and women: https://legionathletics.com/products/books/
Menno’s Youtube channel: https://www.youtube.com/channel/UCmO2dykYM3nlb5BtsXxp9ZQ
Menno’s Patreon: https://www.patreon.com/mennohenselmans
Menno’s Instagram: https://www.instagram.com/menno.henselmans/
