Training muscles in the lengthened position has gained significant attention in recent years within the fitness and rehabilitation communities. This method, which involves emphasising muscle activation when they are stretched or elongated, contrasts traditional strength training that often focuses on the mid-range or shortened muscle positions. Emerging research suggests that training in the lengthened position offers unique benefits for muscle growth, strength, flexibility, and injury prevention.

Understanding the Lengthened Position

Muscles operate across a range of lengths. In the lengthened position, a muscle is stretched to near its maximum capacity while still maintaining tension. For example, during a bicep curl, the lengthened position is when the arm is fully extended and the bicep is stretched. Training in this position requires muscles to generate force when they are elongated, which presents distinct challenges and benefits compared to other muscle lengths.

Key Benefits of Training in the Lengthened Position

1. Enhanced Muscle Hypertrophy

Several studies have demonstrated that training in the lengthened position can significantly enhance muscle hypertrophy (growth). One notable study by Maeo et al. (2018) found that subjects who performed eccentric (lengthening) exercises showed greater increases in muscle size compared to those who performed concentric (shortening) exercises. The increased time under tension and mechanical stress in the lengthened position likely contribute to these hypertrophic gains.

2. Improved Strength

Training muscles in their lengthened position has also been shown to improve strength across a broader range of motion. A study by O’Sullivan et al. (2012) reported that eccentric training, which emphasizes the lengthened muscle position, led to greater strength improvements compared to traditional concentric training. This is particularly beneficial for athletes and individuals requiring strength in extended ranges of motion.

3. Greater Flexibility

Lengthened position training can enhance muscle flexibility and joint range of motion. A study by Nelson and Bandy (2004) demonstrated that eccentric training improved hamstring flexibility more effectively than static stretching. This is because lengthened position training promotes structural adaptations in the muscle-tendon units, increasing their extensibility.

4. Reduced Injury Risk

Training in the lengthened position may also contribute to injury prevention. Muscles strengthened in their elongated state are better equipped to handle the stresses encountered during dynamic movements. A study by LaStayo et al. (2003) highlighted that eccentric training, which emphasizes the lengthened muscle position, reduced the incidence of muscle strains and tears in athletes.

Mechanisms Behind the Benefits

The benefits of lengthened position training are underpinned by several physiological mechanisms:

Increased Sarcomere Addition: Training in the lengthened position can stimulate the addition of sarcomeres (the basic units of muscle fibers) in series, enhancing muscle length and reducing the risk of strain injuries.

 

Greater Mechanical Tension: The lengthened position generates higher mechanical tension within muscle fibres, a key driver of muscle hypertrophy and strength gains.

 

Enhanced Neural Adaptations: Training in the lengthened position can improve neural activation patterns, leading to better muscle recruitment and coordination.

Practical Applications

Incorporating lengthened position training into a fitness regimen can be done through various methods:

Eccentric Training: Focus on the lowering phase of an exercise, such as slow negatives in weightlifting.

 

Full Range of Motion Exercises: Perform exercises that maximise the muscle stretch, such as deep squats or full-range pull-ups.

 

Isometric Holds: Implement isometric holds at the end range of motion to maintain tension in the lengthened position.

Conclusion

Training muscles in the lengthened position offers substantial benefits, including enhanced muscle growth, increased strength, improved flexibility, and reduced injury risk. By understanding and applying the principles of lengthened position training, individuals can optimize their workout routines for better performance and overall muscular health. As research continues to evolve, the advantages of this training approach are likely to become even more evident, solidifying its place in both fitness and rehabilitation settings.

References

Maeo, S., Yamamoto, M., Kanehisa, H., & Stager, J. M. (2018). Maximal eccentric strength training at different joint angles. European Journal of Applied Physiology, 118(5), 943-953.

 

O’Sullivan, K., McAuliffe, S., & DeBurca, N. (2012). The effects of eccentric training on lower limb flexibility: A systematic review. British Journal of Sports Medicine, 46(12), 838-845.

 

Nelson, R. T., & Bandy, W. D. (2004). Eccentric Training and Static Stretching Improve Hamstring Flexibility of High School Males. Journal of Athletic Training, 39(3), 254-258.

 

LaStayo, P. C., Woolf, J. M., Lewek, M. D., Snyder-Mackler, L., Reich, T., & Lindstedt, S. L. (2003). Eccentric muscle contractions: their contribution to injury, prevention, rehabilitation, and sport. Journal of Orthopaedic & Sports Physical Therapy, 33(10), 557-571.