Stretch-induced Hypertrophy

For the goal of muscle hypertrophy, or increasing the size of muscles, great areas to place focus is on are lifting intensity volume and nutrition. While these are indeed vital factors, recent studies suggest another major element that is often ignored: stretch.

Stretching of muscles during resistance training can stimulate hypertrophy in a number of ways. This concept is called stretch-induced hypertrophy in which elongating the muscle while under tension causes micro-tears in the muscle fibers. These micro-tears serve as signals to your body that it needs to fix and build stronger muscles resulting in hypertrophy over time.

So for a visual example, instead of squatting to parallel, or just above, ensuring you go to the very bottom of a squat (under control), pausing for a second or so in the stretched position and exploding out of the position, ensuing there is no form breakdown.

I am still a big advocate for full range of motion movements for most people but adding in an emphasis on the stretched portion and even a pause in it, could get you greater gains! Why not try right?

In summary, increasing your muscle size through high intensity workout and adequate volume practice is essential; stretching should not be underestimated. By including exercises that elongate muscles under tension along with promoting full joint motion, you may unlock all your potential for complete hypertrophy and obtain greater gains regarding muscularity and strength. Lengthen out those muscles and let them grow into their maximum size!