Paper
Effects of hip extension training performed with full versus partial range of motion at long muscle lengths on muscle hypertrophy and sprint performance
Score
Summary
Research on training variables for maximizing hypertrophy has been reviewed, including training to failure, optimal range of motion, and ideal set volume. Studies suggest that stopping one to two reps short of failure may be sufficient for hypertrophy, and that lengthened partials may be similarly effective to a full range of motion. The optimal number of sets for building muscle is still unclear, but higher set numbers may build more muscle, while strength gains may be maximized with lower set numbers. Other research has explored muscle physiology, including the idea that muscles may compete with each other for growth. The conclusion is that while there is still much to be learned, the current evidence suggests that a combination of training to failure, using a full range of motion or lengthened partials, and performing an optimal number of sets can help maximize hypertrophy.
Paper Conclusion summarised
A combination of training to failure, using a full range of motion or lengthened partials, and performing an optimal number of sets can help maximize hypertrophy.
TL;DR.
- When you exercise, you should try to get close to being too tired to do another rep
- It's good to move your joints in a big range of motion when you exercise
- Doing more sets of exercises can help you build more muscle, but it's not the only thing that matters
- Your muscles might be competing with each other to get bigger and stronger