Training your muscles at longer lengths, also known as long muscle length training (LMLT), can offer several benefits, including:
Increased Muscle Growth: Studies have shown that LMLT can lead to greater muscle hypertrophy, or growth, compared to training at shorter muscle lengths. This is thought to be due to several factors, including:
Greater mechanical tension: When a muscle is stretched, it creates more tension, which is a key stimulus for muscle growth.
Increased sarcomere number: Sarcomeres are the contractile units within muscle fibers. LMLT can lead to the addition of new sarcomeres in series, which increases the muscle's overall length and force production potential.
Improved blood flow: Stretching a muscle increases blood flow, which can help deliver nutrients and oxygen to the muscle, which are essential for growth and repair.
Improved Range of Motion: LMLT can help to improve your range of motion (ROM) in the joints. This can make it easier to perform everyday activities and can also help to reduce your risk of injury.
Enhanced Flexibility: LMLT can also help to improve your overall flexibility. This can make it easier to move your body through a wider range of motion, which can be beneficial for activities such as yoga, dance, and martial arts.
Reduced Injury Risk: By improving your ROM and flexibility, LMLT can help to reduce your risk of injury. This is because tight muscles are more likely to be strained or pulled.
Improved Performance: For athletes, LMLT can help to improve performance in a number of ways. For example, it can increase power output, improve agility, and reduce the risk of injury.
Important to Note:
While LMLT can offer a number of benefits, it is important to note that it is not always the best training method for everyone.
It is important to consult with a qualified trainer or coach to determine if LMLT is right for you and to learn how to perform the exercises safely and effectively.
Additionally, it is important to warm up properly before performing any type of exercise, including LMLT.
I find it helpful to view this training as loaded stretching to help keep the ego in check. Remember the goal is maximum pain free range of motion. The weight only increases once you can complete multiple controlled, pain free repetitions,.
I hope this helps!