Key insights

• ⚙️ Lengthened supersets involve performing partial repetitions at relatively longer muscle lengths after reaching failure in normal range of motion exercises
• 🏋️ Muscles are most challenged at relatively shorter lengths during exercises such as calf raises, rows, pull-downs, pull-ups, dumbbell lateral raises, bent over raises, and leg curls
• 📊 A study on 23 untrained men performing calf raises showed positive effects on muscle growth by training to momentary failure and implementing lengthened supersets with partial repetitions at longer muscle lengths after reaching failure in normal range of motion exercises
• 📈 Comparison of full range of motion training to partial reps near full range of motion for calf muscles
• 📈 Partial reps near full range of motion resulted in greater muscle growth, Growth was 43.3% greater in relative terms
• 🌱 The study adds to the growing evidence that training muscles at longer lengths is beneficial for growth
• 💪 Exercises that challenge muscles at longer lengths promote better muscle growth, Lengthened supersets may be effective for muscles typically challenged at shorter lengths
• 📚 Study shows 43.3% greater muscle growth with length and supersets

Q&A

• What does the Alpha Progression app offer for muscle building?

  The Alpha Progression app provides personalized muscle building programs tailored to individual needs. It features a customizable workout algorithm for progressive overload and tracks long-term progress with aesthetic graphs. A free trial of the app is available, and there's a 20% discount on subscription through the provided link.

• Should fatigue from training at longer muscle lengths be a concern?

  Training at longer muscle lengths may initially cause more fatigue, but with adaptation, it should not be a significant concern. The body can adapt to the increased demand over time.

• Is there a need for more research on the effectiveness of length and partials versus length and supersets in muscle growth?

  Yes, upcoming research is expected to compare different training strategies and their effectiveness, especially for diverse demographics and exercises. It's important to acknowledge the evolving body of literature on this topic and the need for further verification by scientific studies.

• Can lengthened supersets and partial repetitions at long muscle lengths be effective for building muscle?

  Yes, selecting exercises that challenge muscles at longer lengths can lead to better muscle growth. Lengthened supersets and partial repetitions at long lengths have been found to be effective strategies, particularly for muscles typically challenged at shorter lengths.

• How does partial reps near full range of motion compare to full range of motion training for muscle growth?

  Partial reps near full range of motion resulted in greater muscle growth, with a 43.3% increase in relative terms. Despite a small absolute increase in muscle size, the difference was significant compared to typical growth experienced with full range of motion training.

• What were the findings of the study on untrained men performing calf raises with lengthened supersets?

  The study reported positive effects on muscle growth by training to momentary failure and implementing lengthened supersets with partial repetitions at longer muscle lengths after reaching failure in normal range of motion exercises. There was a significant 43.3% increase in muscle growth for the subjects.

• What exercises challenge muscles at longer lengths?

  Exercises such as calf raises, rows, pull-downs, pull-ups, dumbbell lateral raises, bent over raises, and leg curls are known to challenge muscles at relatively longer lengths, contributing to better muscle growth.

• What are lengthened supersets?

  Lengthened supersets involve performing partial repetitions at relatively longer muscle lengths after reaching failure in normal range of motion exercises. This technique aims to further challenge the muscles for better growth.

• 00:00 You can build more muscle by implementing lengthened supersets, which involve performing partial repetitions at relatively longer muscle lengths after reaching failure in normal range of motion exercises. A study on untrained men performing calf raises showed promising results for muscle growth.
• 02:06 A study compared full range of motion training to partial reps near full range of motion, with the latter resulting in greater muscle growth in the calves. The difference in growth was relatively significant despite being a small absolute value.
• 04:12 The study suggests that lengthening supersets may lead to greater muscle growth for untrained individuals, particularly with specific exercises. However, it's important to consider various factors and not generalize the findings to all training scenarios.
• 06:23 Selecting exercises that challenge muscles at longer lengths can lead to better muscle growth. Lengthened supersets and partial repetitions at long lengths could be effective strategies for building muscle.
• 08:36 Discussing the effectiveness of length and partials versus length and supersets in muscle growth. Highlighting the need for more research on different demographics and exercises.
• 10:46 Training at longer muscle lengths may lead to more fatigue, but with adaptation, it shouldn't be a concern. The Alpha Progression app provides personalized muscle building programs and features to track progress.