How Stretching Muscles More Helps Them Grow Differently
Influence of full range of motion vs. equalized partial range of motion training on muscle architecture and mechanical properties
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Full ROM increased specific tension by 25.8%, a measure of how strong the muscle is per unit of size.
It’s often assumed that strength gains come from bigger muscles (hypertrophy), but here, full ROM made the muscle more efficient without necessarily increasing thickness—challenging the idea that size always equals strength.
Practical Takeaways
Use full range of motion training if your goal is to improve muscle efficiency, fiber length, and functional strength across joint angles.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Full ROM increased specific tension by 25.8%, a measure of how strong the muscle is per unit of size.
It’s often assumed that strength gains come from bigger muscles (hypertrophy), but here, full ROM made the muscle more efficient without necessarily increasing thickness—challenging the idea that size always equals strength.
Practical Takeaways
Use full range of motion training if your goal is to improve muscle efficiency, fiber length, and functional strength across joint angles.
Publication
Journal
European Journal of Applied Physiology
Year
2018
Authors
M. Valamatos, F. Tavares, Rute M. Santos, A. Veloso, P. Mil‐homens
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Claims (3)
If new guys lift weights for 15 weeks using full movements, their leg muscles get longer and stronger at the fiber level compared to doing shorter movements—even if they spend the same amount of time lifting.
If new guys lift weights for 15 weeks using only part of the movement—focusing on the shorter muscle position—they build more muscle size in that specific area and get stronger at certain joint angles, according to this claim.
If you're new to lifting weights, how far you move during each rep — like doing full squats vs. half squats — changes how your muscles adapt, even if you spend the same total time lifting.