Training at Short vs. Long Muscle Lengths (HOW and WHY)

[@Purcyless]

This advanced my training knowledge by a year, no joke. A whole lot packed into 5mins of video.

[@nicklicameli4911]

Great to hear! Glad it was helpful!

[@alfredhitchcock7386]

This video is incredible.

[@SirAlexanderdeLarge]

Highly interesting topic!

[@adrianjames1940]

Awesome video, very clear and straight to the point.

[@jessiesisto2038]

This is an amazing video I cannot believe i learned all these examples in 5 mins I wish you were my anatomy and physiology teacher in school years ago . I’m going to whip this video out next time I’m at the gym for every body part now intill it becomes normal to me

[@Kathircomments]

Informative video.

[@Nick-kf3io]

Brilliant video! 👏

[@miamidolphinsfan]

this was awesomr ! thank you for the info

[@truthbetold8233]

I recently got into that quad stretch position by using a box, and doing essentially a single leg lunge on it (or just leaning forward until the back of my thigh covers my calve, keeping the back leg fairly straight). - a few bodyweight sets left me sore for the next couple of days, so it definitely seems to be doing something. - I should credit Eugene Teo, as it was something he said in one of his videos that gave me the idea.

[@marcelzielonka1234]

This is very nice knowledge, but sometimes I'm a little bit confused about this. I personally like to have 2 exercises for each muscle group and doing more sets for bigger muscles (16 sets per week) and for smaller (10 sets per weak). I just choose one exercise which has more load on the eccentric phase (squat) and one more on the concentric phase (leg extension). I personally think that's a very good technique TBH. However is still struggle to find this theme for every single muscle group. I just train Calves - Quadri - Hamstrings - Glute - Biceps - Triceps - Chest - Side Delts - Abdominus - Low Back - Lat - Traps (Low/Middle/Upper) & Rear Delts. At the end I'm doing a little bit of shoulder rotation to round everything of :D Maybe I'm a little bit off topic but when u try to implement this kind of theme what exercises would u choose for each muscle group?! I mean, how should u train calves with the focus on the concentric phase? U have standing calves raises & sitting calf raises but the main weight is on the eccentric portion of the lift or i'm wrong. This gives me really headache haha haha :D Like i would choose for example bench press for chest for the eccentric and cable crossover for the concentric phase. Can someone make a list of the principle for the named muscle groups, because it twists my mind :s

[@moxohol]

Those who would complain of simple direct instruction here woefully show their ignorance. This was a concise presentation on long muscle length training. U get a cookie.

[@RenZoneNL]

So what would be an argument to train exercises that emphasize a short muscle length (i.e. lying leg curl, preacher curl) considering what we know now about the lengthened position?

[@m1ke896]

What are good exercises for biceps in a shortened position? Thanks for the video btw!!!!

[@themanandthemyth4176]

preacher curls

[@anon-842]

Would it be possible to isolate the long length portion for the seated leg curl like the leg extensions in Partial Range of Motion Training Elicits Favorable Improvements in Muscular Adaptations When Carried Out at Long Muscle Lengths. Pedrosa et al. (2021)? What range of motion would I train in?

[@zachlloyd9392]

You would have to figure a way to set a stop point. Either by keeping the stack from going up any more, or keep the arm from rotating.

[@Showdownxlm]

just lean back on the leg extension when you are about to be gased out and grind some more reps seems to be suitable solution to me, usually i get some more reps this way, i guess due to more femoris recruitment?

[@zachlloyd9392]

I would argue it changes the lever length because you might be shifting the knee forward and the pad rides up your shin. Just a thought.

[@mohammedhyshem6385]

📝📝📝

[@proffesor942]

What about side and rear delts? What exercises should we prefer in that manner?

[@proffesor942]

@@JDirty-w-tha-30 well, that incline lying trick was on my mind either, thank you sir

[@demiposeidon]

side delts have another complication in that the supraspinatus is preferentially activated compared to side delts during the lower part of shoulder abduction (when the side delts would be most stretched). So simply changing the cable angle to increase tension at the bottom range may not work

[@zachlloyd9392]

@@demiposeidon yes, I caused a supraspinatus injury doing this, keep the weight lower when starting, I just increased ROM with the same weight one day, not good.