Understanding the Science of Stretch Under Load and Lengthened Partials
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Chapter 1: The Benefits of Lengthened Partials
In this discussion, we delve into the advantages of using lengthened partials in strength training, particularly when combined with a full range of motion (ROM) and stretch under load. Lengthened partials, as highlighted in Jeff's informative video, can significantly enhance muscle strength and lean mass development.
Research indicates that performing lengthened partials can lead to superior outcomes in muscle strength and hypertrophy. However, it's crucial to incorporate proper stretching techniques during full ROM sets.
This brings us to a vital question: Why should we focus on full ROM and stretch under load rather than solely relying on lengthened partials? The beauty of a scientific approach to health, fitness, and nutrition is our willingness to adapt as new evidence emerges. As of November 2023, my recommendation is to integrate lengthened partials with a comprehensive ROM and deep stretches in every repetition.
Section 1.1: The Science Behind Muscle Development
The human body tends to develop strength and muscle mass in the specific ranges activated during training. Therefore, if you limit your workouts to lengthened or short-range partials, your strength and muscle development will only flourish within those constraints.
A: This limitation may lead to a loss of functional capacity when faced with movements outside of your usual training range.
B: Additionally, restricting your training can increase the risk of injury, making lengthened partials less practical for sports-specific requirements.
C: Lean muscle mass also develops in the areas of the muscle that are actively engaged. While lengthened partials may offer enhanced results over time compared to standard full ROM, a combination of both approaches—with full ROM and deep stretches—will yield optimal strength gains and muscle development across the entire muscle length while minimizing injury risk.
Section 1.2: Implementing the Training Methodology
At STYRKA, we emphasize mastering the full ROM with a deep stretch under load for every repetition. Once you've perfected this technique, your recovery, nutrition, and progression should be well-optimized.
This leads us to an additional consideration:
E: After completing all of your full ROM repetitions with deep stretches, you can finish your workout with a few lengthened partials. Alternatively, you could perform all your sets with the combination approach, rest for a minute or two, then add a set focused solely on lengthened partials until you reach a point of failure.
Or, consider Jeff Nippard's suggestion: alternate every repetition between full ROM and lengthened partials.
Adding this final step should be approached cautiously. It requires mastering the previous techniques and ensuring your recovery strategies are on point, as the increased effort may not be suitable for everyone. If you're already progressing well with just the full ROM and lengthened stretches, additional lengthened partials may not be necessary.
Chapter 2: Additional Resources for Enhanced Training
For further insights, check out the following video:
In this episode of the Huberman Lab Podcast, explore essential tools and protocols to optimize your physical health, which can complement your training regimen focused on lengthened partials and full range of motion.