Partial range of motion and muscle hypertrophy: not all ROMs lead to Rome

Kassiano, Witalo; Costa, Bruna; Nunes, João Pedro; Ribeiro, Alex S.; Schöenfeld, Brad J.; Cyrino, Edílson Serpeloni

doi:10.1111/sms.14121

Cited by 3 publications

(7 citation statements)

References 13 publications

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“…Evidence suggests that training at long muscle lengths may increase sarcomere length (Wisdom et al 2015), which may elicit further increases in muscle size in the distal region. In fact, some muscles seem to bene t from being trained at long muscle lengths when compared to short muscle lengths (Schoenfeld et al 2021;Kassiano et al 2022). In this regard, our results are in line with previous studies as Sato et al (2021) found a greater increase in the MT of the distal region of the arm (70% of the distance between lateral epicondyle and acromion) after performing preacher curl at long muscle lengths vs. short muscle lengths.…”

Section: Discussionsupporting

confidence: 91%

Regional hypertrophy: the role of exercise resistance profile in trained women

Zabaleta-Korta

Fernández-Peña

Torres-Unda

et al. 2022

Preprint

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Purpose The aim of the present study was to analyse the role of exercises' resistance profile in regional hypertrophy. Methods 39 healthy women completed a 9-week resistance training program consisting of either 4 sets of 12 repetitions of inclined bicep curls (INC group) or preacher curls (PREA group) three times per week to muscle failure. Pre- and post-intervention muscle thickness was measured using B-mode ultrasound imaging with a linear-array transducer. Scan acquisition sites were determined by measuring the 50%, 60% and 70% of the distance between the posterior crest of acromion and the olecranon. Results No region of the INC group grew when comparing pre- to post-intervention. The 70% region of the PREA-group grew (Muscle thickness increased from 2.7 ± 0.43 to 2.94 ± 0.44). We found no growth differences between regions when analysing per group (p = 0.274), region (p = 0.571) or group*region (p = 0.367). Conclusion This study shows that regional hypertrophy is affected by the resistance profile of an exercise. Different regions of a muscle will grow in response to exercises that place the highest difficulty in specific points of the range of motion. Our results show that the distal region of the arm grows in response to exercises that place the highest amount of strain in the part of the range of motion in which the arm muscles are more elongated.

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Section: Discussionsupporting

confidence: 91%

Regional hypertrophy: the role of exercise resistance profile in trained women

Zabaleta-Korta

Fernández-Peña

Torres-Unda

et al. 2022

Preprint

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“…For example, Kubo et al (16) did not observe differences in quadriceps muscle hypertrophy when training with half and full squats. A possible explanation for this finding may be that the half squat group in Kubo et al (16) reached 90° of knee flexion, which may achieve a sufficient muscle length to optimally stimulate the vastus lateralis (12,38). Moreover, the findings of Werkhausen et al (42) did not observe hypertrophy of the vastus lateralis when performing the 45° leg press either with pROM at a longer muscle length or with fROM (42).…”

Section: Discussionmentioning

confidence: 99%

“…By contrast, training through a limited degree of excursion has been termed "partial ROM" (pROM) (25,26). Despite the widespread belief that fROM training is superior to pROM to induce muscular adaptations (25,26), evidence remains equivocal on the topic (12,25,26). Traditionally, researchers have addressed the question as to how ROM affects muscular adaptations by comparing fROM with pROM, wherein pROM is a part of fROM (8,16,33).…”

Section: Introductionmentioning

confidence: 99%

“…It is important to note that most studies investigating hypertrophy outcomes involved performing the pROM only in the final portion of the ROM, which hinders the ability to conclude that fROM would necessarily be superior to other pROMs (e.g., training at the initial or middle portions) (12). For instance, recent studies have found that pROM performed in the initial part of the ROM of the concentric muscle action (i.e., at longer muscle lengths) elicits greater hypertrophy compared with pROM performed in the final part of the ROM (i.e., at shorter muscle lengths) (35) and is comparable with or even more effective than training with fROM (31).…”

Section: Introductionmentioning

confidence: 99%

“…Based on the first group of studies that exclusively compared fROM versus pROM, a recent meta-analysis found consistently favorable results for fROM compared with pROM for muscular strength gains (30). On the other hand, the results were more inconclusive for lower-limb muscle hypertrophy (12,30).…”

Section: Introductionmentioning

confidence: 99%

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Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy

Kassiano¹,

Costa²,

Nunes³

et al. 2023

Journal of Strength and Conditioning Research

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Kassiano, W, Costa, B, Nunes, JP, Ribeiro, AS, Schoenfeld, BJ, and Cyrino, ES. Which ROMs lead to Rome? a systematic review of the effects of range of motion on muscle hypertrophy. J Strength Cond Res 37(5): 1135-1144, 2022-Resistance exercise range of motion (ROM) influences muscular adaptations. However, there are no consistent practical guidelines about the optimal ROM for maximizing muscle hypertrophy. The objective of this article was to systematically review the literature for studies that compared the effects of full ROM (fROM) and partial ROM (pROM) on muscle hypertrophy. PubMed/MEDLINE, Scopus, and Web of Science databases were searched to identify articles from the earliest record up to and including April 2022. We calculated the effect size (ES) scores of the variables of interest. Eleven studies were included in the review. Full ROM and pROM performed in the initial part of the ROM elicited greater muscle hypertrophy of the rectus femoris, vastus lateralis, biceps brachii, and brachialis distal sites (between-groups ES: 0.20-0.90) than pROM performed in the final part of the ROM. fROM elicited greater muscle growth on the gluteus maximus and adductors than pROM in the final part of the ROM (between-groups ES: 0.24-0.25). Initial pROM produced more favorable proximal rectus femoris hypertrophy than fROM (between-groups ES: 0.35-0.38). pROM in the middle part of the ROM elicited greater triceps brachii hypertrophy than fROM (between-group ES: 1.21). In conclusion, evidence suggests that when training at a longer muscle length-through either pROM or fROM-some muscles, such as quadriceps femoris, biceps brachii, and triceps brachii, tend to experience optimal growth. Thus, the use pROM in the initial part of the excursion in combination with fROM training should be considered when prescribing hypertrophy-oriented resistance training programs.

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Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths

Kassiano

Costa

Kunevaliki

et al. 2023

Journal of Strength and Conditioning Research

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Greater gastrocnemius muscle hypertrophy after partial range of motion training performed at long muscle lengths. J Strength Cond Res 37(9): 1746-1753, 2023-Whether there is an optimal range of motion (ROM) to induce muscle hypertrophy remains elusive, especially for gastrocnemius. This study aimed to compare the changes in gastrocnemius muscle thickness between calf raise exercise performed with full ROM (FULL ROM ), partial ROM performed in the initial (INITIAL ROM ), and final (FINAL ROM ) portions of the ROM. Forty-two young women performed a calf training program for 8 weeks, 3 days•week 21 , with differences in the calf raise ROM configuration. The calf raise exercise was performed in a pin-loaded, horizontal, leg-press machine, in 3 sets of 15-20 repetition maximum. The subjects were randomly assigned to 1 of the 3 groups: FULL ROM (ankle: 225t o +25˚), INITIAL ROM (ankle: 225˚to 0˚), and FINAL ROM (ankle: 0˚to +25˚), where 0˚was defined as an angle of 90˚of the foot with the tibia. The muscle thickness measurements of medial and lateral gastrocnemius were taken by means of B-mode ultrasound. INITIAL ROM elicited greater medial gastrocnemius increases than FULL ROM and FINAL ROM (INITIAL ROM 5 +15.2% vs. FULL ROM 5 +6.7% and FINAL ROM 5 +3.4%; p # 0.009). Furthermore, INITIAL ROM elicited greater lateral gastrocnemius increases than FINAL ROM (INITIAL ROM 5 +14.9% vs. FINAL ROM 5 +6.2%; p , 0.024) but did not significantly differ from FULL ROM (FULL ROM 5 +7.3%; p 5 0.060). The current results suggest that calf training performed at longer muscle lengths may optimize gastrocnemius muscle hypertrophy in young women. Therefore, when prescribing hypertrophy-oriented training, the inclusion of the calf raise exercise performed with partial ROM in the initial portion of the excursion should be considered.

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Partial range of motion and muscle hypertrophy: not all ROMs lead to Rome

Cited by 3 publications

References 13 publications

Regional hypertrophy: the role of exercise resistance profile in trained women

Regional hypertrophy: the role of exercise resistance profile in trained women

Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy

Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths

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