Eric Helms, a fitness expert and researcher, is back on the show to discuss training at different muscle lengths, stretch-mediated hypertrophy, and practical takeaways. They explore the importance of intrinsic motivation, the differences between lengthened and shortened muscle length, and how to choose the right exercises for specific muscle groups. They also discuss implementing stretched exercises into your program and offer practical tips.
Read more
AI Summary
AI Chapters
Episode notes
auto_awesome
Podcast summary created with Snipd AI
Quick takeaways
Training at long muscle lengths can lead to greater hypertrophy, as shown by studies on quadriceps, biceps, and triceps.
Incorporating exercises that target the stretch positions of the muscle can potentially enhance hypertrophy, although effects may vary between muscle groups.
By experimenting with different exercise variations and positions, one can maximize growth potential for specific muscle groups.
While research has provided insights into training at long muscle lengths, further research is needed to fully understand its impact on different muscle groups.
Deep dives
Training at Long Muscle Lengths: The Key to Greater Hypertrophy
Recent research suggests that training at long muscle lengths can lead to greater hypertrophy. Studies comparing full range of motion exercises to partial range of motion exercises at lengthened positions have shown promising results. For example, a study on quadriceps hypertrophy found that training at the lengthened position of the leg extension resulted in more growth compared to training at the shortened position. Similar findings have been observed in the biceps and triceps. These studies highlight the importance of incorporating exercises that target the lengthened position of the muscle for optimal hypertrophy.
The Impact of Stretch-Mediated Hypertrophy
Research also suggests that stretch-mediated hypertrophy may play a significant role in muscle growth. Studies on hamstrings and triceps have demonstrated that training in stretch positions can lead to greater hypertrophy compared to traditional exercises. However, it's important to note that the effects may vary between muscle groups, and further research is needed to fully understand the specific mechanisms at play. Nonetheless, incorporating exercises that challenge the muscle in stretch positions can be a valuable addition to your training routine.
Applying the Research in Practice
By targeting the lengthened position of the muscle during training, you can potentially enhance hypertrophy. For example, using cable variations of exercises can provide immediate tension even in the lengthened position. Additionally, experimenting with different exercise variations and positions can help maximize growth potential for specific muscle groups. It's important to remember that individual differences may exist, and what works for some may not work for others. Therefore, using a well-rounded approach that includes exercises targeting both lengthened and shortened positions can lead to optimal results.
Room for Exploration and Muscle-Specific Effects
While research has provided valuable insights, there is still much to uncover regarding the impact of training at long muscle lengths. Currently, the focus has been on muscle groups such as quadriceps, hamstrings, triceps, and biceps. However, there are numerous muscle groups, like the back, that have not been extensively studied. It's possible that different muscles may respond differently to training at long muscle lengths. Further research and a better understanding of the underlying mechanisms are needed to fully explore the potential of training at long muscle lengths for various muscle groups.
The importance of incorporating lengthened positions and high tension at long muscle lengths
Research suggests that incorporating exercises that target lengthened positions and high tension at long muscle lengths can lead to increased muscle damage and potential growth. It is important to note that while these techniques can be beneficial, they may not have the same magnitude of impact in trained individuals compared to untrained individuals. Therefore, it is recommended to experiment with these techniques while being mindful of dosage, volume, and recovery to avoid excessive soreness and potential injury.
The need for careful sequencing and programming
When incorporating lengthened positions and high tension exercises, it is essential to carefully sequence them within your training program. Consider the timing and recovery needs of different muscle groups to avoid excessive soreness or interference with other exercises. Acclimation and gradual implementation is also advised, starting with lower volume and intensity before gradually increasing to avoid excessive muscle damage. Additionally, be mindful of the potential differential effects on regional hypertrophy and consider your specific goals and needs when choosing exercise variations.
Potential benefits of incorporating shortened partials and isometric exercises
While full range of motion exercises have traditionally been favored, there is some evidence suggesting potential benefits from incorporating shortened partials and isometric exercises. Shortened partials may stimulate proximal muscle growth, closer to the attachment, while isometric exercises in lengthened positions could provide a different stimulus. However, further research is needed to fully understand the effectiveness and practical application of these techniques. It is crucial to approach these exercises with caution, gradually increasing intensity and being aware of individual responses to avoid excessive fatigue or potential injury.
Eric Helms is back on the show.
We dig into what he’s been up to and his recent training and competitive endeavours before diving into the new literature surrounding training at different ranges of motion/muscle lengths and stretch-mediated hypertrophy. Lots of great information here and practical take homes.
Timestamps:
(00:00) Intro
(06:27) Eric's competitive goals. Importance of intrinsic motivation
(11:24) Not being elite helped with progress
(13:45) Stretch-mediated hypertrophy. What is it and is it important for muscle growth ?
(26:39) Lengthened vs. shortened muscle length
(33:20) Triceps pushdown vs. overhead extensions differences
(40:05) Difference between muscle groups and choosing an exercise
(50:10) How to implement stretched exercises into your programme
(01:03:18) Practical take-aways
(01:09:03) Word of caution
(01:17:38) History doesn't repeat but it sure rimes
https://3dmusclejourney.com/
https://www.instagram.com/helms3dmj/
Thanks, please comment, like and subscribe!
COACHING: https://revivestronger.com/online-coaching/
WEBSITE: https://www.revivestronger.com/
MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/
MEMBERSITE: https://revivestronger.com/team-revive-stronger/
SHOP: https://www.revivestronger.com/shop
FACEBOOK: http://www.facebook.com/revivestronger
INSTAGRAM: http://www.instagram.com/revivestronger
NEWSLETTER: https://bit.ly/2rRONG5
__________________________________________________________________
If you want to support us via a donation, that's highly appreciated!
Patreon
• https://www.patreon.com/revivestronger
Don't like Patreon, go to Paypal!
• https://bit.ly/2XZloJ4
__________________________________________________________________
Our Ebooks!
Ultimate Guide To Contest Prep Ebook:
• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/
Primer Phase Ebook:
• https://revivestronger.com/product/the-primer-phase/
__________________________________________________________________
Stay up to date with the latest research and educate yourself!
MASS (Research Review):
• https://goo.gl/c7FSJD
RP+ Membership:
• https://ob262.isrefer.com/go/plus/Steve90/
JPS Mentorship
• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy
__________________________________________________________________
Books we recommend!
Muscle & Strength Pyramids
• https://goo.gl/S8s6tG
RP Books
• http://bit.ly/2vREaH0
RP + Members site
• https://ob262.isrefer.com/go/plus/Steve90/
For more
• http://revivestronger.com/library/
__________________________________________________________________
Supplements:
www.cnpprofessional.co.uk - STEVE15 for 15% off
__________________________________________________________________
When you're interested in online coaching, please go visit our website and follow the application form:
https://www.revivestronger.com/online-coaching/
