Long-distance, partial-repetition training techniques have been gaining popularity in the fitness world over the past year. Some research He points out that focusing on longer lifts will provide muscle-building benefits.
In this technique, you perform multiple “half reps” in the part of the lift where the muscle is most lengthened or stretched — for example, the extended portion of a lat pulldown or chest fly, or the bottom part of a pullup or calf raise.
Well, it hasn’t been published yet. review We will look at the current evidence and consider whether this is a training technique you should introduce into your training to get the most out of your repetitive movements and build more muscle mass.
the study
This study, led by exercise researchers, aimed to systematically review the current evidence and evaluate whether strength training in longer muscles results in greater hypertrophy compared to training in shorter muscles. It is important to note that this review has not yet been published and therefore has not been cited.
Method
Eight studies with a total of 120 participants were included in this systematic review. These studies met the following inclusion criteria:
- It would need to be a resistance training intervention study comparing training at long muscle lengths to training at short muscle lengths.
- Both muscle length and muscle size should be assessed before and after the intervention.
- The target audience is healthy adults aged 18 and over.
- The training intervention lasted a minimum of four weeks.
result
The review found that training at longer muscle lengths produces greater increases in both muscle size and length than training at shorter muscle lengths. However, evidence across studies was mixed. The underlying causes of hypertrophy from resistance training at longer muscle lengths remain unclear at this time.
The researchers also found that strength training increases protein synthesis through mTORC1 signaling (a sensor that controls protein synthesis) and other pathways, and induces muscle hypertrophy through mechanical overload. They also noted that training through full range of motion (ROM) during repetitive movements still appears to be superior for increasing muscle mass, but the extent of this may vary depending on the length of the muscle being strength trained.
Conclusion
The study concludes that understanding the effectiveness of training at longer muscle lengths may have implications for resistance training protocols to improve muscle growth.
According to the researchers Menno HanselmannThe benefits of emphasizing the length of long muscles in training appear to be strong, which may be why training with a full range of motion (ROM) is generally superior to training with a short ROM. New research It suggests that a full commitment to extended segmental movements may be even more effective than full ROM training, but this remains to be confirmed.’
To use long partials in your training and learn more about the current evidence, check out this guide:
Kate is a fitness writer. Men’s Health UK There she contributes regular workouts, training tips, and nutrition guides. She has a Postgraduate Diploma in Sports Performance Nutrition and prior to joining Men’s Health, she spent over 5,000 hours on the gym floor as a nutritionist, fitness writer, and personal trainer. Kate has a strong interest in volunteering at animal shelters, and when she’s not lifting weights in the yard, she can be found walking rescue dogs.
