Ep. 189 - Stretching & Range of Motion for Strength and Hypertrophy

Full ROM is king, right? Well, more or less. But why? And are there any types of partials that are worthwhile? What if your goal is strength? What if your goal is hypertrophy? In this episode we’re joined by two academics who helped answer these questions: Dr. Alyssa Joy Spence, an international grade powerlifter, powerlifting coach with TSA and lecturer at AUT who did her PhD thesis on the effects of stretching on powerlifting performance, as well as Milo Wolf, a strength and physique athlete and coach with stronger by science and PhD candidate at Solent University studying the effects of different ranges of motion on hypertrophy. 

00:00 The banter podcast and introducing Milo and Alyssa

9:45 Discussing “Range of Motion” in the context of hypertrophy 

Milo’s new Meta will be linked here when it’s out!

21:00 What we know about stretching for hypertrophy and strength

Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility https://pubmed.ncbi.nlm.nih.gov/35694390/

30:32 When and how to implement stretching to improve performance

45:45 Strength-specific ROM: partials for sticking points, injuries, and psychology?

1:00:14 Resistance and strength curves

1:07:51 Is there such a thing as being too stretched?

1:15:48 Training at long muscle lengths: biarticular and monoarticular muscles 

Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/33009197/

Maeo 2022 Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position https://pubmed.ncbi.nlm.nih.gov/35819335/

Stasinaki 2018 Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length https://www.mdpi.com/2411-5142/3/2/28     

Pedrosa 2022 Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths https://pubmed.ncbi.nlm.nih.gov/33977835/

McMahon 2014 Muscular adaptations and insulin-like growth factor-1 responses to resistance training are stretch-mediated https://pubmed.ncbi.nlm.nih.gov/23625461/

Sato 2021 Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms https://pubmed.ncbi.nlm.nih.gov/34616309/

1:27:30 Touching on regional hypertrophy

1:31:39: How does stretching work and do we actually know?

1:33:51 Closing out and where to find Milo and Alyssa

Milo :

Instagram @wolfcoach_ https://www.instagram.com/wolfcoach_/?hl=en

Muscle & Feels Podcast https://www.youtube.com/channel/UCfLkHRHcMxbdcZDWXfrLkBQ

Coaching https://wolfcoaching.net/

Research Output https://www.researchgate.net/profile/Milo-Wolf-2\

Alyssa:

Instagram @alyssajoyable https://www.instagram.com/alyssajoyable/?hl=en