Stretched muscle position. Want to grow faster? Use this method

Author: Mikhail Ziborov - author of the site makefitness.pro.
2022-11-16

This method of accelerated muscle tissue growth is far from the only one. We periodically share similar techniques in our Telegram channel, scientifically substantiating them. By simply subscribing to it, you will receive useful information daily that will undoubtedly play a role in your progress. You can always unsubscribe later.

So, why do muscles grow better from a stretched position?

Why Full Range of Motion is Better than Shortened Range

The fact is that muscles can experience load not only when they contract but also when they are stretched. Did you know that your glutes receive much greater load during squats with a barbell due to their tension at the bottom of the movement than when standing up, when they are engaged? In other words, a deep squat builds the glute muscles much better than squatting to parallel or even just partial squatting.

A similar picture applies to other muscle groups and, accordingly, exercises: if you perform an exercise from an initially stretched position, the muscle gain is higher!

Thus, working through a full range of motion is preferable for building muscle mass compared to a shortened range. For example, it is better to lower and lift your arms all the way when doing bicep curls with a barbell, or in any other exercise (like the squat example).

Scientific studies confirm that muscle tissue responds better to load during stretching. For example, this experiment:

• 20 healthy adults trained for 12 weeks;
• they performed 2 exercises – leg curls seated and lying in a cable machine;
• one leg was trained from a seated position, the other from a prone position (see image below);
• there were 2 training sessions per week, with 5 sets of 10 repetitions each;
• the weight used was 70% of 1RM (the maximum possible weight for the individual).

Results: the leg muscles that were trained from a seated position (i.e., from a stretched position) increased in muscle mass by an order of magnitude better (+14% versus +9%). Therefore, for faster muscle growth, it is better to prefer exercises with a full range of motion (i.e., those that involve stretching the muscles, not just their tension/contraction).

Of course, working in a partial range is also effective for building muscle mass, but the method described above is even more effective.

Moreover, the use of sports nutrition has an extremely powerful effect on beginners; this is no longer in doubt.

Which Exercises are More Preferable for Muscle Growth from a Stretched Position

1. Biceps:

2. Triceps:

3. Chest Muscles:

4. Leg and Glute Muscles:

5. Shoulders (Deltoid Muscles):

6. Back:

You can incorporate the suggested exercises into your own training program. Visit our site makefitness.pro, choose a program you like, add the described exercises to it, and use it. Everything is completely free.

The technique for each exercise (both in and out of the program) is available here. Everything is animated and visual, without unnecessary text.