Does prioritizing the stretched position of a muscle during resistance training maximize hypertrophy more than full range of motion?

We analyzed the available research and found that 54.0 studies support, 0 studies refute ¹. The evidence we have reviewed suggests that focusing on the stretched position might be the best way to build muscle size. Adding exercises that only target the muscle in a shortened, contracted state does not appear to provide extra growth benefits compared to focusing on the stretch. Our analysis of the available research points to a clear pattern, though we recognize this is a partial view that will improve as more data becomes available. We do not claim this is a final answer, but rather what we have found up to this point.

The evidence we have reviewed leans toward keeping the stretch as a primary focus when designing your workout routine. If you are looking to build muscle, you might consider choosing movements that naturally place the target muscle in a lengthened position at the bottom of each rep. This approach aligns with what our current analysis shows, and it offers a simple way to structure your training without overcomplicating your routine.