The article discusses the concept of "stretch-mediated hypertrophy," a process where muscles grow more efficiently when stretched under load. Research studies have shown that exercises that stretch muscles to a greater degree can lead to more growth. Here are the key points:
1. The bottom position of an exercise, where the muscle is stretched the most, is crucial for growth.
2. Exercises that put muscles into an even more stretched position, such as overhead triceps extensions and seated leg curls, can lead to more growth.
3. A study on preacher curls found that subjects who only performed the bottom half of the curl experienced 2.6 times more biceps growth than those who only performed the top half.
4. Another study on leg extensions found that subjects who only performed the bottom half of the exercise experienced more growth in their quad muscles.
5. Bi-articulate muscles, which cross over two joints, can benefit from being stretched to a greater degree.
6. The article recommends incorporating exercises that provide a greater stretch, such as overhead triceps extensions and seated leg curls, into your workout routine.
7. A technique called "length and partials" involves spending more time in the bottom position of an exercise to stress the muscle in that stretch position.
Overall, the article suggests that incorporating exercises that stretch muscles to a greater degree and spending more time in the bottom position of an exercise can lead to more efficient muscle growth.
Here are the key facts extracted from the text:
1. When muscles become stretched under load, they can sense the stretch and start a process that tells the body to build more muscle.
2. This process is called stretch-mediated hypertrophy.
3. Research has shown that exercises that put muscles into an even more stretched position can lead to more growth.
4. Studies have tested the effects of stretch focus training on different muscle groups, including the biceps, leg muscles, triceps, and hamstrings.
5. One study found that subjects who performed only the bottom half of a curl exercise experienced 2.6 times more biceps growth than those who only performed the top half.
6. Another study found that subjects who performed only the bottom half of a leg extension exercise experienced greater growth in the quadriceps muscles than those who performed the full range of motion.
7. A study on the triceps found that subjects who performed overhead cable extensions experienced about 1.5 times more growth in the triceps muscles than those who performed cable push downs.
8. A study on the hamstrings found that subjects who performed seated leg curls experienced significantly more growth in the hamstring muscles than those who performed lying leg curls.
9. The bottom position of an exercise is important for growth, and it's recommended to control the weight down to the bottom position and avoid cheating or bouncing out of it.
10. Exercises that put muscles into an even greater stretch position can be beneficial for growth, such as overhead triceps extensions, seated leg curls, and incline curls.
11. Bi-articulate muscles, such as the hamstrings and triceps, can benefit from being stretched to a greater degree.
12. A technique called "length and partials" can be used to stress muscles in a stretch position, where half reps are performed at the bottom position after reaching failure with full range of motion reps.