Research
Mixed
Training at longer mean muscle lengths does not produce greater regional muscle hypertrophy compared to shorter mean muscle lengths when using typical contrasts in resistance training.
You do not need to train through a full range of motion to maximize muscle growth. Partial reps performed at long muscle lengths (lengthened partials) are just as effective as full reps for hypertrophy. Focus on consistency and volume rather than forcing full depth if it causes joint pain or technical breakdown.
GoodRefutesHIGH confidence
In summary, our results indicate that training at longer mean muscle length does not seem to produce greater regional muscle hypertrophy compared to shorter mean muscle lengths.
Why this rating
Systematic review and meta-analysis of 12 studies, though limited by small contrasts in muscle length and moderate methodological quality.
Source
Regional Hypertrophy with Resistance Training—Does Muscle Length Matter?
Dorian Varović et al. · 2024
DOI 10.51224/srxiv.464
Meta-analysis · 12 studiesCited 1×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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