Dr. Milo Wolf, a researcher and proponent of long-length partials in muscle training, discusses the impact of muscle length on hypertrophic response. They explore the implications for different muscle groups, debunk long muscle length training myths, and analyze existing studies with conflicting results. The podcast also delves into the application of the results in training, addresses audience questions, and provides final thoughts on long muscle length training.
Longer muscle lengths during partial range of motion may lead to better hypertrophy than shorter muscle lengths.
Combining full range of motion with partial range of motion training may lead to similar or slightly better strength, power, and sports performance outcomes compared to exclusively using full range of motion.
There is still a lack of understanding regarding the exact mechanisms behind the impact of range of motion on hypertrophy and performance outcomes.
Long muscle length training has been found to potentially cause more hypertrophy compared to other training approaches, but the exact mechanism behind this phenomenon is not well understood.
Long muscle length training can lead to hypertrophy in a variety of muscle groups, and the claim that certain muscle groups do not respond well to this type of training is not supported by current evidence.
Deep dives
Range of motion and hypertrophy
The research on the impact of range of motion on hypertrophy has shown that in the lower body, full range of motion tends to be better for muscle growth compared to partial range of motion. In the upper body, there is a lack of consensus, with some studies showing better hypertrophy with full range of motion and others showing better results with partial range of motion. However, when looking at the specific muscle length during partial range of motion, it has been found that longer muscle lengths during partials may lead to better hypertrophy than shorter muscle lengths. A meta-analysis of several studies has also shown that longer muscle length training generally leads to more hypertrophy compared to shorter muscle length training. The exact mechanisms behind these findings are still not fully understood and more research is needed to explore the mechanisms involved.
Strength, power, and sports performance
When it comes to strength, power, and sports performance outcomes, it has been found that combining full range of motion with partial range of motion training may lead to similar or slightly better results compared to exclusively using full range of motion. Additionally, specificity plays a role, and training in the range of motion specific to the desired outcome tends to yield better results. For example, partial range of motion training may be more beneficial for improving performance in a specific range of motion, such as half squats for powerlifting. However, it is important to note that these effects are generally small and may not have a significant impact on overall performance.
Mechanisms and future research
The exact mechanisms behind the impact of range of motion on hypertrophy and performance outcomes are still not well understood. Some studies have explored mechanisms related to stretching and muscle lengthening, but more research is needed to determine the specific mechanisms at play during partial range of motion and full range of motion training. It is also possible that there are multiple mechanisms involved, and further investigation is required to uncover these mechanisms. Future research should focus on measuring mechanistic data during range of motion studies to gain a better understanding of the underlying processes.
Long muscle length training and hypertrophy
Long muscle length training has been found to potentially cause more hypertrophy compared to other training approaches. The exact mechanism behind this phenomenon is not well understood, and multiple potential explanations exist. However, it is important to note that the hypothesis that long muscle length training leads to increased muscle size solely by increasing sarcomeres in series is not well supported by current research. Studies looking at limb lengthening surgery and other indirect evidence do not strongly support this claim. Furthermore, few studies have directly examined the relationship between long muscle length training and sarcomereogenesis. Overall, more research is needed to fully understand the mechanism behind the hypertrophy response to long muscle length training.
Variability in Hypertrophy Response
The claim that certain muscle groups do not respond well to long muscle length training is not supported by current evidence. Studies examining the hypertrophic response in muscles such as the biceps and triceps have shown mixed results, but overall, there is evidence to suggest that long muscle length training can lead to hypertrophy in these muscle groups. The hypertrophic response may vary between different muscle groups and even within different sites within the same muscle. While more research is needed to fully understand the factors that contribute to these variations, the general trend is that long muscle length training can lead to hypertrophy in a variety of muscle groups.
Role of Sarcomeres in Series
The idea that long muscle length training exclusively increases muscle size by increasing sarcomeres in series is not well-established in the scientific literature. Current research does not strongly support this claim, and the relationship between long muscle length training and sarcomereogenesis is still largely unknown. Assumptions regarding the addition of sarcomeres in series based on changes in muscle length have not been firmly established. Studies examining the resting length of sarcomeres and the effects of long muscle length training have shown mixed results. Further research is needed to better understand the role of sarcomeres in series and their contribution to muscle hypertrophy in response to long muscle length training.
The Impact of Novelty on Hypertrophy
The podcast episode explores the concept of novelty and its impact on muscle growth. The speaker notes that novelty, which refers to constantly changing training variables, is often used as an explanation for initial gains in muscle size that may not be sustained in the long term. However, the speaker mentions a study that compared a constant resistance training program to one with constantly changing variables, and found that novelty did not necessarily lead to greater hypertrophy. Additionally, the speaker highlights a review paper that suggests previous training volume does not significantly impact hypertrophy response to new volumes. Overall, the speaker argues that while novelty may have some short-term benefits, its long-term impact on muscle growth is not well-supported by evidence.
The Role of Muscle Length in Hypertrophy
The podcast episode discusses the role of muscle length in muscle hypertrophy. The speaker refers to studies that compare training at different muscle lengths and its impact on growth. In one study, comparing different ranges of motion for tricep exercises, training at a longer muscle length did not lead to more hypertrophy compared to training at a shorter muscle length. Another study comparing squat variations found similar quad growth between training at 90 and 120 degrees of knee flexion, suggesting a point where additional increases in muscle length do not result in greater hypertrophy. However, the speaker also mentions a study on calf raises that showed greater hypertrophy when training at the longest muscle length. Overall, the speaker suggests that while longer muscle lengths may have some benefit for hypertrophy, there may be a threshold beyond which further increases in muscle length do not provide additional growth.
Importance of Emphasizing Lengthened Position in Training
It is important to incorporate exercises that emphasize the lengthened position in training for maximizing hypertrophy. While the research on lengthened partials is limited, they have shown potential in promoting hypertrophy. Switching to lengthened partials or exercises that naturally put muscles at longer lengths can help increase tension and create a greater stimulus at the lengthened position. Additionally, controlling the eccentric phase in the lengthened position and incorporating lengthened supersets can further enhance the effectiveness of training.
Debunking Myths and Addressing Concerns
There is a misconception that lengthened partials are either revolutionary or redundant. In reality, the concept of maintaining constant tension on the muscle has long been part of bodybuilding practices. The introduction of lengthened partials is not meant to replace traditional training methods but rather to provide an additional tool to optimize hypertrophy. It is important to approach lengthened partials and the emphasis on the lengthened position with an open mind, considering the available evidence and individual preferences.
In this episode, Greg sits down with Dr. Milo Wolf to discuss long muscle length training. Long-length partials are a hot topic, and Dr. Wolf is one of the folks doing research in this area, and popularizing long-length partials as a training method to increase muscle growth. Enjoy!
TIME STAMPS AND NOTES
Most of the research discussed in this episode can be found here:
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