Even when people lifted with their muscles stretched 22% more or less, their muscles grew about the same — so you don’t need to go super deep or super shallow to get good growth.

Doing strength exercises with your muscles stretched more or less doesn’t seem to make much difference in how much each part of the muscle grows — all parts grow about the same.

Whether you do strength exercises with your muscles stretched out or more shortened, your muscles grow about the same amount in different parts — no big difference.

Total training volume, training intensity, and consistency are more significant determinants of muscle hypertrophy than the specific muscle length at which training occurs.

Some people’s muscles grow a lot with training, others don’t—but if one person’s arms grow, their legs usually grow similarly, meaning your body’s natural response is more important than which muscle you train.

Doing more sets at the gym than you're used to—like going from 18 to 33 sets a week per muscle group—doesn’t make your muscles grow significantly more, even though you might see a little more growth overall.