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Barbell Medicine Podcast
Episode #254: Lengthened Partials
Nov 27, 2023
In this podcast, Dr. Feigenbaum discusses lengthened partials and their impact on muscle hypertrophy. They explore the concept of muscle protein synthesis and breakdown, as well as the role of range of motion in hypertrophy. The podcast also delves into the use of length and partials in exercise for muscle growth, providing examples and tips for incorporating them into training programs. Additionally, they highlight the Black Friday and Cyber Monday sales on the Barbell Medicine website, including discounted coaching, training programs, supplements, and apparel.
10:39
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Quick takeaways
- Muscle hypertrophy occurs when muscle protein synthesis exceeds muscle protein breakdown, and engaging in strength training exercises that generate metabolic stress stimulates hypertrophy.
- Lengthened partials, which are exercises performed in a range of motion where the muscles are elongated but not completed through a full range, can be just as effective, if not more effective, than full range of motion exercises for muscle growth, particularly in situations where individuals struggle to reach failure or for adding training stimulus to specific muscle groups.
Deep dives
The Importance of Muscle Hypertrophy
Muscle hypertrophy refers to the increase in total mass of a muscle. The number of muscle fibers in humans is believed to be fixed by the first year of life. While debate exists about the possibility of hyperplasia (increasing muscle fiber number), most muscle growth occurs through increasing muscle fiber size. Muscle growth occurs when muscle protein synthesis exceeds muscle protein breakdown over time. Hypertrophy is stimulated by engaging in strength training exercises that generate metabolic stress. Muscle fibers change in size when adapting to the demands placed upon them, mainly through alterations in muscle protein synthesis and breakdown signals.
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