Building muscle takes time, patience, and discipline. But what if there was a way to speed up that process—potentially doubling the rate at which you gain muscle? Exciting new research suggests that it’s possible through a method known as stretch-focused training, and it’s already creating waves in the fitness world. After personally experimenting with it in my workouts, I’ve seen promising results. But don't just take my word for it—this article will dive into the science behind it, so you can decide for yourself if it’s worth adding to your routine.
4 Key Studies that Prove the Power of Stretching and gain Body Muscles Faster
Let’s explore four groundbreaking studies that put stretch-mediated hypertrophy to the test, each focusing on a different muscle group.
1. Biceps Growth with Preacher Curls
In the first study, researchers used preacher curls to test muscle growth in the biceps. Subjects performed either the top half or the bottom half of the curl. After five weeks, those who focused on the bottom half, where the muscle is most stretched, saw an astounding 2.6 times more growth than those focusing on the top half. This tells us that working the muscle at its most stretched position is a key factor in promoting growth.
2. Leg Extensions: Bottom vs. Top
Another study took this concept to the leg muscles, specifically the quadriceps, using leg extensions. Participants were split into three groups: one doing only the bottom half, another doing only the top half, and a third group doing the full range of motion. After 12 weeks, the group that focused on the bottom half saw greater growth in almost all measured points along the quad. Once again, it highlighted the importance of stretching the muscle under load.
3. Overhead Cable Extensions for Triceps
This study focused on the triceps, comparing traditional cable pushdowns (where the arms remain by your sides) with overhead cable extensions (where the arms are stretched overhead). Since the overhead position stretches the long head of the triceps more, the theory predicted greater growth in that head—and the results confirmed it. After 12 weeks, the overhead group saw 1.5 times more growth, not just in the long head but in all three heads of the triceps.
Fun fact: The subjects in this study ended up with one arm significantly bigger than the other since each arm did different exercises for the sake of the research. Now that is dedication to science!
4. Seated Leg Curls vs. Lying Leg Curls
Finally, researchers tested the hamstrings. One group did seated leg curls (which stretch the hamstrings more due to hip positioning), while the other did lying leg curls. After 12 weeks, the seated leg curl group experienced significantly more hamstring growth than the lying leg curl group. This shows how different exercises can impact muscle growth based on how much stretch they put on the muscle.
How to Use Stretch-Focused Training for Faster Gains
With the research in mind, you might be wondering how to apply this to your own training. The good news is that you don’t need a complete overhaul of your routine—just a few adjustments could make all the difference.
Tip 1: Prioritize Full Range of Motion
The most straightforward way to benefit from stretch-focused training is to perform exercises with a full range of motion, especially in the bottom position. For example:
When bench pressing, bring the bar all the way down to your chest, or use dumbbells to increase the stretch.
When curling, fully extend your arms at the bottom of the movement.
In squats, go deep—at least parallel, but deeper if you can.
Remember to control the weight on the way down and avoid bouncing or cheating your way through the hardest part of the movement.
Tip 2: Use Exercises That Stretch Bi-Articular Muscles
Bi-articular muscles are muscles that cross two joints, and they can benefit from an even greater stretch. The hamstrings, triceps, and biceps are key examples. Here are the exercises that will put these muscles into that crucial stretched position:
Hamstrings: Seated leg curls and Romanian deadlifts.
Triceps: Overhead extensions.
Biceps: Incline curls or behind-the-body cable curls.
Glutes: Romanian deadlifts, squats, and split squats, which stretch the glutes.
Tip 3: Try Lengthened Partials (Advanced)
This more advanced tactic involves focusing exclusively on the bottom part of the range of motion, where the muscle is most stretched. Once you can’t perform full reps, switch to doing partial reps at the bottom. This works well for exercises like dumbbell presses, triceps extensions, and leg extensions.
A word of caution: Don’t overdo it. These partials can be fatiguing, so save them for your last set on safe exercises. Avoid using this technique on big compound lifts like squats or deadlifts.
Conclusion: The Future of Stretch-Mediated Hypertrophy
Science is always evolving, and while stretch-focused training shows incredible promise, we must remain open to new findings. I’ll be closely following new research and keeping you updated on the latest developments. For now, it seems clear that incorporating stretch-focused techniques into your workouts can lead to faster muscle gains with minimal risk.
If you’re as passionate about maximizing your results as I am, you’ll want to give this method a try.
Stay dedicated, stay curious, and keep growing.
For more in-depth content like this, be sure to follow us on Instagram, and join our growing community at Let's Talk Strength by onlyproteins.com. Let’s keep pushing the limits together!
Commentaires