Adherence
Training at long muscle lengths (via full or partial range of motion that includes the stretched position) is superior or equal to training at short muscle lengths for maximizing muscle hypertrophy.
Prioritize exercises or variations that stretch the target muscle significantly. Whether you use a full range of motion or a partial range, ensure the movement includes the 'stretched' position at the bottom. Avoid partial reps that only occur in the shortened position (e.g., the top half of a squat), as these are less effective for growth.
Based on the current literature, it appears that utilizing a ROM that biases longer muscle lengths should be the default approach to exercise technique when trying to maximize hypertrophy.
Why this rating
Supported by multiple systematic reviews and meta-analyses cited in the paper, though some individual studies show mixed results.
Source
Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review
Patroklos Androulakis‐Korakakis et al. · Journal of Functional Morphology and Kinesiology · 2023
DOI 10.3390/jfmk9010009
More from this paper
- To maximize muscle hypertrophy, resistance training should utilize a repetition tempo with a total duration between 2 and 8 seconds per repetition, regardless of the specific distribution of time between eccentric and concentric phases.Moderate
- Strict exercise technique (minimizing involvement of ancillary muscle groups) is recommended over non-strict technique (using momentum or body sway) to ensure the target muscle receives the primary hypertrophic stimulus and adheres to recommended tempo and ROM.Limited
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →