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Data Driven Strength Podcast
Beyond Long Muscle Lengths: Where Should Your Reps Be the Most Difficult for Hypertrophy? | Ep. 49
Jan 30, 2023
Exploring the significance of muscle length in exercises and discussing recent research suggesting the emphasis should be on reaching the longest muscle length. The influence of muscle length at the point of peak difficulty in exercises and its importance in maximizing hypertrophy. The need for more studies on hypertrophy training approaches, emphasizing the importance of muscle length exposure and range of motion. Matching resistance and strength curves for optimal muscle growth, training at long muscle lengths, and maintaining tension throughout the entire range of motion. The challenges of recovering from leg training and the impact of body frame on training stresses. How certain movements can be more difficult for taller individuals and the potential mechanisms behind why longer muscle lengths are better for hypertrophy.
47:54
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Quick takeaways
- Training at longer muscle lengths, especially at the point of peak difficulty, can lead to greater muscle growth.
- Incorporating exercises that target longer muscle lengths in your training program may enhance hypertrophy.
Deep dives
Focus on Long Muscle Length Training for Hypertrophy
The podcast episode discusses the growing interest and research around the benefits of training at long muscle lengths for hypertrophy. Research suggests that training with longer muscle lengths, particularly at the point of peak difficulty, can lead to greater muscle growth. Studies have shown that exercises that expose muscles to longer muscle lengths, especially in the most challenging portion of the movement, tend to result in more hypertrophy. Examples include cable curls with resistance pulling away from the weight stack, dumbbell incline curls, cable lateral raises, and leg extensions with cables pulling back in the bottom position. While more research is needed, incorporating exercises that target longer muscle lengths in your training program may enhance hypertrophy.
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Discover
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