New study finds 'lengthened supersets' can lead to 43.3% more muscle growth
From DOMS to concentric and eccentric exercises, fitness lingo is a minefield. The latest terms to have gained attention? 'Stretch-mediated hypertrophy' and 'long-length partials'. Nope, you haven't landed in a foreign country - these concepts are the topic of the moment for bodybuilders and evidence-based fitness influencers, as emerging research is shedding light on the benefits of training muscles at longer lengths for optimised muscle growth.
Now, a new pre-print study adds to this growing body of evidence, suggesting that training muscles in these extended positions could significantly enhance hypertrophy (i.e. muscle growth) without the need to completely overhaul your existing workout routine.
We break down how a simple tweak at the end of your sets could help you train past failure and maximise hypertrophy.
The study
The study (pre print) conducted by Larsen et al investigated the effects of different training techniques on muscle hypertrophy, specifically focusing on the medial gastrocnemius muscle – a part of the calf. The main objective of the study was to determine whether performing Smith machine calf raises to dorsiflexion (with your foot in a backward bending position, toes flexed towards you) would lead to greater muscle hypertrophy compared to performing the same exercise to plantarflexion (pointing your foot downwards).
The researchers were interested in whether this extended (dorsiflexion) lengthened position during the calf raises would lead to greater muscle growth than the shortened (plantarflexion) position.
The methods
Lasting 12 weeks, the study followed a within participant design with 23 untrained men taking part:
Each participant had their right and left limb randomly allocated to one of two conditions: momentary failure (complete muscular failure) reached in peak plantarflexion range of motion, or volitional failure (no motivation to finish set) reached in peak dorsiflexion range of motion.
All participants performed standing calf raises using a Smith machine with an individualised range of motion.
One familiarisation session was performed to introduce the participants to the techniques.
Between weeks 2 and 5, participants trained each leg with 3 sets per workout. In weeks 6 to 11, all participants performed 4 sets during each workout.
During the pre- and post- training analysis sessions, medial gastrocnemius (calf) muscle thickness was assessed via ultrasonography.
In this study, participants performing Smith machine calf raises to dorsiflexion lifted their toes upward toward their shins while lowering their heels. This movement lengthens the calf muscle, resulting in a deeper stretch compared to the plantarflexed position, where the toes are pushed downward and the heel is raised off the ground
The results
The results of the study revealed a significant difference between the two training techniques. The group that performed calf raises to dorsiflexion experienced greater increases in muscle thickness of the calf compared to the group that performed calf raises to plantarflexion.
The stretched position led to 43.3% greater relative muscle growth in the medial gastrocnemius.
The conclusion
The researchers concluded that calf muscle hypertrophy was greater when Smith machine calf raises were performed to dorsiflexion compared with plantarflexion. When the goal is to increase calf muscle hypertrophy, they suggest performing Smith machine calf raises in peak dorsiflexion.
What this means for us?
This is another compelling study supporting the efficacy of long-length partial reps or training muscles in the lengthened position for muscle growth. So, if the evidence is clear that we should be using lengthened supersets to gain more muscle, how do we do them?
While it's not a traditional superset, according to an Instagram post from one of the researchers, Dr. Milo Wolf: 'You can do a regular set with full ROM until you reach the target RPE. Then, without rest, do another set to the target RPE — but only do the more lengthened half or so of the full range of motion. Make sure you accurately assess range of motion during the second set, or you might push too hard.'
This could look like:
Performing all your sets of calf raises to full range of motion.
When you get to failure, or close to, perform partial reps of the exercise.
This means you perform the bottom half of calf raises to, or close to failure.
Dr. Wolf adds that, 'out of all the techniques [e.g pre-exhaust, regular supersets, etc.] I think this one has the potential to be one of the best ones. I’d surmise that it would be most helpful for body parts that usually don’t get trained very well in the lengthened positions [back, biceps and side/rear delts jump to mind].'
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