Does training at long muscle lengths build more?

Illustration for the guide: Does training at long muscle lengths build more?

Short answer

In several head-to-head comparisons, a muscle grew more when it was stretched further under load: seated rather than lying leg curls, overhead rather than arms-down triceps work. The studies are small but point the same way. It is a good tie-breaker when you choose exercises.

Figures

In all three comparisons the stretched variant grew more
  • 14 %: Hamstrings — seated
  • 9 %: Hamstrings — lying
  • 19.9 %: Triceps — overhead
  • 13.9 %: Triceps — arms down
  • 15.2 %: Calf (medial) — stretched half only
  • 6.7 %: Calf (medial) — full range

The studies

Maeo and colleagues had 20 adults train one leg seated and one lying for 12 weeks; hamstring volume grew by 14 versus 9%. In a second study with 21 people, the triceps grew by 19.9 versus 13.9% with overhead work, despite 34–39% lighter loads. Kassiano and colleagues found more calf growth in 42 young women when only the stretched lower part of the movement was trained.

How to use it

When two options are otherwise equal, pick the one where the muscle is lengthened under load: seated leg curls, at least one overhead triceps exercise, calf raises with a deep heel drop. Control the stretched part of the rep and do not cut it short.

Limits

These are few, small studies on single muscles, often with untrained people or no stated training status. They do not show that a stretched position is better for every muscle and exercise.

Sources

  • Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths · Maeo; Sumiaki; Huang; Meng; Wu; Yuhang; Sakurai; Hikaru; Kusagawa; Yuki; Sugiyama; Takashi; Kanehisa; Hiroaki; Isaka; Tadao · 2021 · Medicine & Science in Sports & Exercise PubMed DOI Study note

    Seated versus lying leg curl, 12 weeks.

  • Triceps Brachii Hypertrophy Is Substantially Greater after Elbow Extension Training Performed in the Overhead versus Neutral Arm Position · Maeo; Sumiaki; Wu; Yuhang; Huang; Meng; Sakurai; Hikaru; Kusagawa; Yuki; Sugiyama; Takashi; Kanehisa; Hiroaki; Isaka; Tadao · 2023 · European Journal of Sport Science PubMed DOI Study note

    Overhead versus neutral triceps, 12 weeks.

  • Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. · Kassiano · 2023 · Journal of Strength and Conditioning Research PubMed DOI Study note

    Calf raises in the stretched range, 8 weeks.

  • Partial Range of Motion Training Elicits Favorable Improvements in Muscular Adaptations When Carried out at Long Muscle Lengths · Pedrosa; Gustavo F; Lima; Fernando V; Schoenfeld; Brad J; Lacerda; Lucas T; Simoes; Marina G; Pereira; Mariano R; Diniz; Rodrigo C.R; Chagas; Mauro H · 2022 · European Journal of Sport Science PubMed DOI

    Partial knee extensions at long muscle lengths.

Summaries by SetCtl, not medical advice.