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Optimize Muscle Growth: Most People Don't Know This

By House of Hypertrophy

Our Score

43 / 100
0 / 100

Main point

Muscle growth can be uneven across different regions of a muscle, and certain exercises and range of motions can favor growth in specific areas.

Tl;Dw:

  • Muscles can grow differently in different parts
  • Some exercises are better for growing certain parts of a muscle
  • Using different exercises and movements can help grow all parts of a muscle
  • This can help you get stronger and look better

Summary

Muscle growth can be uneven across different regions of a muscle, with some exercises and range of motions favoring growth in certain areas over others. Research has shown that full range of motion and partials at long lengths can be more effective for growing the distal regions of a muscle, while partials at short lengths may be better for the proximal and middle regions. Additionally, exercises that train biarticular muscles at longer lengths, such as leaning back leg extensions and incline curls, may be more effective for overall muscle growth. The key takeaway is to ensure that your training includes exercises that target all regions of a muscle, and to consider using a variety of range of motions and exercises to maximize growth. This knowledge can be helpful for readers to use in their training and nutrition, as it can help them to optimize their workouts and achieve their fitness goals.

The main Assertions by importance (2)

  • Muscles do not always grow evenly across their regions.

    ( 4 ) 23/100
    ( 1 ) 13/100

    Explained:The text explains that multiple scientific studies demonstrate muscles do not always grow evenly across their regions, and there are potentially two key takeaways. Many are probably unaware of this fascinating data, and it may have implications for developing an overall aesthetic physique.

    Context:The context of this assertion is muscle growth and development, specifically the idea that muscles can grow unevenly across different regions.

    At: 0:38:

    "Multiple scientific studies demonstrate muscles do not always grow evenly across their regions, and there are potentially two key takeaways."

    Evidence (5)
    1 / 100
    From Author
    Why true:The study found that full range of motion was better for distal region growth, supporting the assertion that muscles do not always grow evenly across their regions.
    How it is true:The study conducted a randomized controlled trial and found significant differences in muscle growth between the full range of motion and partial range of motion groups.
    ELI5
    • The study tested the claim by comparing full range of motion to partial range of motion at short lengths on the leg extension.
    • They found that full range of motion was better for distal region growth.
    • This means that the claim that muscles do not always grow evenly across their regions is supported by the study's findings.
    None
    Study Type:Human Study
    DOI:N/a
    283f929b-f538-4184-82cb-4fac8f5c021f
    Expert Opinion/Editorial
    Human
    None
    Publication 01/01/1970
    77 / 100
    From Author
    Why true:The study found that partial range of motion training elicited regionalized muscular adaptations in elbow flexors, supporting the assertion that muscles do not always grow evenly across their regions.
    How it is true:The study conducted a randomized controlled trial and found significant differences in muscle growth between the partial range of motion training and full range of motion training groups.
    ELI5
    • The study tested the claim by comparing partial range of motion training to full range of motion training on elbow flexors.
    • They found that partial range of motion training elicited regionalized muscular adaptations in elbow flexors.
    • This means that the claim that muscles do not always grow evenly across their regions is supported by the study's findings.
    Partial Range of Motion Training Elicits Regionalized Muscular Adaptations in Elbow Flexors
    Study Type:Human Study
    DOI:N/a
    097e4c21-0fb3-40a2-97a1-b0871e81940d
    Experimental Study
    Human
    n=19
    p≤0.05
    Journal of Strength and Conditioning Research
    Publication 01/01/2022
    13 / 100
    AI Research
    Why true:The study investigates how different regions of muscles activate during resistance exercises and how this affects hypertrophy, directly supporting the assertion.
    How it is true:This is a primary study that found regional differences in muscle activation lead to uneven hypertrophic responses.
    ELI5
    • The study examined muscle activation during one session of resistance exercise.
    • It found that certain regions of the muscles were activated more than others.
    • This uneven activation contributed to different levels of muscle growth in those regions.
    • This means muscles do not grow evenly across their regions.
    None
    Study Type:Human Study
    DOI:10.1152/japplphysiol.01197.2010
    122d42a4-eb74-4b3c-8120-13d5e2b97c1b
    Experimental Study
    Human
    None
    Publication 01/01/1970
    13 / 100
    AI Research
    Why assertion is false:The study demonstrates that different exercises lead to specific regional growth patterns in muscles rather than uniform growth.
    How the study proves this is false:The study included experimental research and found uneven hypertrophy patterns across different muscle regions based on exercise selection.
    ELI5
    • The study looked at how muscles grow when doing different exercises.
    • They found that certain exercises make specific parts of a muscle grow more than others.
    • This shows that muscle growth is not always even across the muscle.
    • Therefore, the assertion that muscles do not always grow evenly is correct.
    None
    Study Type:Human Study
    DOI:N/a
    9d20a7c9-1b92-4d44-b2bc-16ef65819c74
    Experimental Study
    Human
    None
    Publication 01/01/1970
    1 / 100
    AI Research
    Why true:This study shows how different types of exercises lead to varying muscle growth patterns in specific regions.
    How it is true:This is a primary study that examines how exercise type leads to differing hypertrophy patterns in muscles.
    ELI5
    • The researchers compared muscle growth from different types of exercises.
    • They found some exercises resulted in greater growth in certain parts of the muscle than others.
    • This shows that not all parts of a muscle respond equally to training.
    • Thus, muscles do not grow evenly across their regions.
    None
    Study Type:Human Study
    DOI:10.3389/fphys.2023.1074705
    c23806df-1ef0-4ad6-a748-3f4f3419ab04
    Expert Opinion/Editorial
    Human
    None
    Publication 01/01/1970
    PRO
    PRO

  • The range of motion used in exercises can impact regional muscle hypertrophy.

    ( 3 ) 5/100

    Explained:The text explains that the range of motion used in exercises can impact regional muscle hypertrophy, with full range of motion exercises potentially being better for distal region growth.

    Context:The context of this assertion is exercise science, specifically the idea that the range of motion used in exercises can impact muscle growth.

    At: 7:58:

    "The range of motion used in exercises can impact regional muscle hypertrophy, with full range of motion exercises potentially being better for distal region growth."

    Evidence (3)
    1 / 100
    From Author
    Why true:The study found that full range of motion was better for distal region growth, supporting the assertion that the range of motion used in exercises can impact regional muscle hypertrophy.
    How it is true:The study conducted a randomized controlled trial and found significant differences in muscle growth between the full range of motion and partial range of motion groups.
    ELI5
    • The study tested the claim by comparing full range of motion to partial range of motion at short lengths on the leg extension.
    • They found that full range of motion was better for distal region growth.
    • This means that the claim that the range of motion used in exercises can impact regional muscle hypertrophy is supported by the study's findings.
    None
    Study Type:Human Study
    DOI:N/a
    283f929b-f538-4184-82cb-4fac8f5c021f
    Expert Opinion/Editorial
    Human
    None
    Publication 01/01/1970
    1 / 100
    AI Research
    Why true:The study found that full range of motion exercises lead to significantly greater muscle hypertrophy compared to partial range of motion exercises.
    How it is true:It is a primary study; the findings showed that full range exercises improve hypertrophy effectively.
    ELI5
    • The study looked at many experiments to see how range of motion affects muscle growth.
    • It compared exercises done through a full range of motion to those done through a partial range.
    • They found that muscles grow better when exercises use the full range of motion.
    • This means if you want more muscle growth, full motion exercises are better.
    None
    Study Type:Human Study
    DOI:N/a
    5db33f19-0fb4-48a7-9b6b-4988cea971f5
    Expert Opinion/Editorial
    Human
    None
    Publication 01/01/1970
    13 / 100
    AI Research
    Why true:The study found that training through a full range of motion resulted in greater muscle hypertrophy compared to partial range.
    How it is true:It is a primary study; the analysis confirmed that full range of motion exercises were superior for muscle growth.
    ELI5
    • The researchers combined results from various studies to analyze the effects of range of motion.
    • They discovered that using full range movements leads to more muscle growth than using partial ones.
    • This indicates working out through a complete range is crucial for maximizing muscle gain.
    None
    Study Type:Human Study
    DOI:10.1111/sms.14006
    7e649016-9ce5-4ae8-8bbb-fd83cee739df
    Experimental Study
    Human
    None
    Publication 01/01/1970
    PRO
    PRO
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