근육 비대: 스트레칭과 운동 범위의 중요성

특히 하체 부위를 스트레칭하는 운동을 하면 근육이 더 효과적으로 성장합니다.

### 비대를 위한 근육 스트레칭: 과학적 개요
* 💪 연구에 따르면 스트레칭 자세로 근육을 단련하면 **대퇴사두근, 햄스트링, 이두근, 삼두근, 둔근, 내전근 등 다양한 근육 그룹이 더 크게 비대해질 수 있다**고 합니다.
* 연구에 따르면 대퇴사두근의 경우 근육 길이를 늘려서 훈련하면 **특히 근육의 아래쪽 부위에서 근육이 훨씬 더 크게 성장**할 수 있다고 합니다.
* 🏋 햄스트링의 경우, 2021년 일본의 한 연구에 따르면 **더 큰 스트레칭을 제공하는 앉아서 하는 레그 컬**이 누워서 하는 레그 컬에 비해 **모든 두 관절 햄스트링 근육의 비대**를 촉진하는 것으로 나타났습니다.
* 💪 이두근의 경우, 한 연구에 따르면 **스트레칭 자세가 특히 근육의 아래쪽 부위에 더 큰 비대**를 유발할 수 있다는 상반된 증거가 있습니다.
* 🧠 삼두근, 특히 긴 머리 쪽은 스트레칭의 이점을 누릴 수 있는데, **오버헤드 익스텐션은 푸시다운에 비해 삼두근의 세 머리 모두에서 더 큰 성장**을 촉진하는 것으로 나타났기 때문입니다.
* 🏋 안타깝게도 등, 어깨, 종아리, 복근, 가슴 근육을 위한 **스트레칭 기반 운동의 효과에 대한 직접적인 연구는 아직 부족**합니다.
* 📚 이러한 특이성의 원칙은 2022년 스미스 머신 벤치 프레스에 대한 연구에서 부분적으로 도전받았는데, **전체 동작 범위 훈련이 모든 동작 범위에서 우수한 근력 증가**를 가져왔으며, 이는 잠재적으로 **스트레칭 증가로 인한 근육 성장** 때문일 수 있습니다.
* 🔍 저자는 스트레칭이 근육 비대에 미치는 영향, 특히 **다양한 근육 그룹과 운동 변형에 대해 더 많은 연구**가 필요하다고 제안합니다.

[Music] welcome to the house of hypertrophy. How crucial is the length you supply tension to a muscle? Does hypertrophy notably differ between training a muscle in a more shortened or stretched position? If so, does this apply to all muscles? Let's dissect what the scientific literature suggests, parting with the quadriceps. Does this muscle grow more with exercises achieving a stretch? A 2014 UK study compared leg extension training with a partial range of motion at a shortened muscle length to one at a stretched muscle length, and vastus lateralis growth across three regions was greater when training at a stretched muscle length. The differences were particularly notable at the 50 and especially 75 regions. Another 2014 study by the same researchers compared leg extensions with a partial at short length to a full range of motion that would have achieved a stretch. Vastus lateralis gains were overall better with a full range of motion, where the differences being very large at the 75 region. A 2013 Denmark study compared squatting

at shortened muscle links to training a larger range of motion that stretched the quads and thigh growth across all measured regions was more pronounced with a larger range of motion. Like the two previous studies, the differences again were more striking in the lower regions of the muscle. A 2019 Japanese paper interestingly compared a partial range of motion to a full range of motion. Squat and quadriceps gains were similar between both; the partial range of motion was done to 90 degrees of knee flexion, and this still achieves a stretch of the quads. So maybe the stretch attained with 90 degrees of knee flexion is sufficient for Quad growth. Further stretch isn't beneficial or any worse, but this is purely speculation from a single paper. More research would be needed to verify this idea. In any event, it is clear to see stretch, either through a large range of motion or a partial range of motion in the stretched positions, provokes prominently greater hypertrophy, particularly at the lower quadriceps regions. A fascinating question is how does a large range of motion compare to

a partial range of motion at striped positions for quadriceps development. A 2021 Brazil study examined this matter of fact. They compared virtually all kinds of range of motions: a full range of motion, a partial one at stretched positions, a partial one at shortened positions, and a combination of partial at stretched and shortened positions. Rectus femoris and vastus lateralis growth was overall period with a partial range of motion at stretched positions versus all other conditions. The differences were particularly discernible at the lower regions of the muscle. Thus, perhaps partials at stretched positions could be better for chord development versus a full range of motion. Yet, it's worth remembering this is merely one study and only the leg extension was utilized. Hopefully, future research further compares stretched partials and a full range of motion. You could experiment with stretch partials if you wish. Anyhow, it's clear you'd want to select exercises that stretch the chords and ensure you use some kind of range of motion that attains that stretch. I've patched the clues and the doctors.

together as there's only one paper technically exploring how stretch influences their hypertrophy. This paper is the aforementioned 2019 one from Japan, which compared a partial to a full range of motion squat. The full squats would have stretched the glute Max and the doctors more, and both these muscles grew strikingly more with this versus the partial range of motion. There actually is another 2020 Brazilian study technically examining stretch on the glutes. They compared full range of motion squats to hip thrusts. Full range of motion squats would supply tension to the glutes while stretched, while hip thrusts supply tension while shortened. It was supposedly found glute Max hypertrophy was markedly more with squats, yet a major problem is this specific group of researchers has had the validity of their data questioned. A lot of their work seems to be improbable, so I don't believe we can sincerely trust the authenticity of these results. It would be neat to have future data comparing squats to hip thrusts for full group development. At any rate, that

Japanese paper is still fair evidence with squatting variations at least deeper ranges of motion that stretch the glutes and adductors more notably induces greater hypertrophy. [Music] Evaluating the hamstrings, except for the biceps from aura's short head, which is a one-joint muscle that only crosses the knee joint, all the other heads of the hamstrings are two-jointed since they cross both the knee and hip joints. Due to this structural point, seated curls are going to stretch all two-jointed hamstring muscles more than lying leg curls, even if the range of motion is the same between them. A 2021 Japanese paper established that when comparing these two movements, hypertrophy of all the two-joint hamstring muscles was superior with seated leg curls, while biceps femoris short head hypertrophy was similar between both seated and lying curls. The researchers also nicely assessed regional growth of the biceps femoris long head and semitendinosis, and growth at the upper and lower regions of these

muscles was also superior with the seated liquors. There's no other direct research on the hamstrings, but I think given this study indicates the hamstrings may benefit from stretch. Performing deadlift variations with minimal reflection, which permits greater hamstring stretch, may better develop the hamstrings. For example, a speculate stiff-legged deadlifts may produce greater hamstrings hypertrophy compared to conventional deadlifts, given the former commonly involved lower knee flexion and thus greater hamstring stretch. [Music] Evaluating the biceps, a 2012 Brazil study compared partial to full range of motion preacher curls and found biceps thickness gains tended to favor the full range of motion, but the differences between groups was not statistically significant, suggesting the difference could be due to random chance. Yet I think the difference could be due to a real effect, as if the biceps didn't respond more favorably to stretch, we'd expect a partial range of motion at short lengths on the preacher curl to be similar to a partial at stretched positions. But a 2021 Japanese paper made

this comparison and observed overall greater biceps regional gains with stretched positions. The difference was particularly striking at the 70 region. Now, there is another 2021 Brazil paper some used to suggest that biceps do not respond more to stretch. These researchers compared barbell preacher curls, the cable preacher curls with the same range of motion, and observed similar biceps thickness gains. Barbell preacher curls would stress the biceps at a more stretched position versus cable curls. So, one may suggest if the biceps responded to stretch more, the barbell preacher curl should have elicited more gains. Yet, I think it's worth noting cable preacher curls still plays some tension on the biceps at a stretched position. And perhaps even more importantly, biceps thickness was only measured at the halfway region of the muscle. Given we've gone through data indicating stretch can be very potent for growing the lower regions of a muscle, including the study just overviewed before this, perhaps gains in such regions would have favored barbell over cable preacher curls. A 2019 Japanese paper may suggest the

triceps do not grow more with more stretch. They compared Skull Crushers performed with a partial range of motion to a full range of motion, and triceps growth at one region favored the partial range of motion. Yet the partial U still fairly stretched the triceps, so this study does not precisely suggest the triceps don't benefit from a stretch. It's just further range of motion on the skull crusher didn't confer added benefit. It's currently unknown mechanistically why this partial was superior to the full range of motion in this paper. Nevertheless, we have other research suggesting the triceps, particularly the long head, may grow more from stretch. The medial and lateral heads only cross the elbow joint, but the long head crosses the shoulder joint plus the elbow joint and is resultantly stretched when placed overhead. If the long head grew more with stretch overhead, triceps extension should develop this muscle more than pushdowns. A 2018 Greek study found this long head thickness gains at two regions tended to favor overhead extensions versus pushdowns. Now, the difference in

this study was not statistically significant, but I think this study was underpowered. It only had nine subjects. I confidently speculate this as another 2022 Japan paper did observe significantly greater long head growth after training with overhead extensions versus push downs. Fascinatingly, this Japanese paper also found that bind the lateral and medial head growth was also superior with the overhead extensions versus push downs. Now, I've seen some people on the internet simply disregard this paper as there's currently no explanation for the great immediate and lateral head growth with overhead extensions since these muscles are not stretched anymore in the overhead position. But I think we can all agree just because we can't explain something, it does not mean it did not happen. There could be other mechanisms in play with simply not currently aware of. It's also worth noting this particular Japanese study was very well designed. It was a within-subject design, meaning subjects trained one arm with overhead extensions and their other arm with push downs, thereby removing confounders such as nutrition, genetics, and outside lifestyle.

[Music] crystallizing things thus far, we have scientific support. The quads, glutes, adductors, hamstrings, biceps, and triceps may indeed all experience more pronounced gains across numerous regions with stretch. Unfortunately, no research has explored the effectiveness of stretched-based exercises on the back, shoulder, calves, abs, or chest muscles. Hopefully, future research will change this. With the chest, though, some very indirect data might suggest it benefits from stretch. A 2022 Spain study involved training the Smith machine bench press with either a full range of motion, two-thirds top range of motion, or one-third top range of motion. Strength increases on all three bench press ranges of motion were superior after training the full range of motion. These findings partly oppose the principle of specificity, which states you get the best adaptations on what you train. So, we'd expect training the two-thirds top range of motion to produce the best strength with this range and training with a one-third top range of motion to produce the best strength with this range of motion. But neither of

These two events happened: full range of motion training produced superior strength on both these muscle growth. Explain these results. One reason for the principle of specificity is simply that what you train frequently allows you to develop better skill and coordination on that movement, thereby leading to more strength. Yet a Smith machine was used in this study, and this lowers, if not removes, any skill component to the movement. Thus, the role of muscle growth by way of increasing the number of force-generating units may play more of a factor in promoting strength with Smith machine exercises. So, perhaps the full range of motion group saw the most muscle growth, potentially due to the greater chest stretch, thus explaining the greatest strength gains on all bench press ranges of motions. [Music] Numerous muscles grow notably more across their regions with stretch, so it's worthwhile selecting exercises and range of motions that attain stretch in your training. One could experiment with a partial range of motion in stretched positions if they like. It's clear to see this can build significant muscle and that there's a crystal-clear difference.

between a partial and shortened positions and one in stretched positions. I'm currently not comfortable in concluding a partial range of motion in stretched positions is superior to a full range of motion as only one study has explored and found this. It would be awesome to see more research examining this with other movements. If any new data comes out, we of course will be covering this as a House of hypertrophy. If you've made it here, I have a free ebook you might like. The Ultimate Guide to bench pressing for strength and hypertrophy with more than 100 scientific references from technique to training variables to comparisons and other fascinating science. We cover it all. Grab it through the link in the description or comments. [Music] Thank you. [Music]

This is KEY for More Muscle (Stretch-Mediated Hypertrophy)

House of Hypertrophy

근육 길이 긴장이 비대에 미치는 영향

근육이 긴장 상태에 있는 시간은 근육의 성장에 큰 영향을 미치며, 스트레칭 자세가 근육 비대에 더 유익한 것으로 밝혀졌습니다.

여러 연구에 따르면 근육 길이를 늘리거나 더 넓은 운동 범위를 사용하여 대퇴사두근을 훈련하면 특히 아래쪽 부위의 근육이 더 크게 성장하는 것으로 나타났습니다.

스트레칭 자세에서의 부분적인 동작 범위도 근육 발달에 도움이 되지만, 전체 동작 범위와 비교하여 그 효과를 완전히 이해하려면 더 많은 연구가 필요합니다.

스트레칭이 근육 비대에 미치는 영향

스트레칭은 근육 비대에 중요한 역할을 하며, 연구에 따르면 전범위 스쿼트가 부분 스쿼트에 비해 둔근 최대 성장에 더 큰 영향을 미친다고 합니다.

둔근에 대한 브라질의 연구에서는 전범위 스쿼트가 비대증에 더 효과적이라는 사실이 밝혀졌지만, 연구의 타당성에 대해서는 의문이 제기되고 있습니다.

햄스트링의 경우, 앉아서 하는 레그 컬이 누워서 하는 레그 컬에 비해 비대 효과가 뛰어난 것으로 밝혀져 스트레칭이 햄스트링 발달에 도움이 될 수 있음을 시사합니다.

스트레칭이 근육 성장에 미치는 영향

연구에 따르면 스트레칭 자세에서 이두근이 특히 70 부위에서 더 크게 증가하는 것으로 나타났습니다.

2021년 브라질에서 진행된 연구에서는 바벨과 케이블 프리처 컬의 이두근 두께가 비슷한 것으로 나타나 스트레칭의 역할에 대한 의문이 제기되었습니다.

스트레칭에 대한 삼두근의 성장 반응은 불분명하며, 일부 연구에서는 긴 머리가 머리 위로 뻗을 때 더 많은 이점을 얻을 수 있다고 제안합니다.

오버헤드 익스텐션이 근육 성장에 미치는 영향

9명의 피험자만을 대상으로 한 연구에서는 통계적으로 유의미한 결과를 얻지 못했지만, 2022년에 발표된 일본의 한 논문에서는 푸시 다운에 비해 오버헤드 익스텐션에서 더 긴 머리 성장과 우수한 측면 및 내측 머리 성장이 관찰되었습니다.

일본 연구의 피험자 내 설계는 교란 요인을 효과적으로 통제하여 관찰된 근육 성장의 메커니즘에 대한 의문을 제기했습니다.

등, 어깨, 종아리, 복근, 가슴 근육을 위한 스트레칭 기반 운동에 대한 연구는 부족하지만, 2022년 스페인의 한 연구에서는 벤치 프레스에서 전체 동작 범위를 훈련하면 근력 증가가 우수할 수 있으며, 이는 특이성 원칙에 도전하는 것이라고 제안했습니다.

전범위 운동 훈련이 근육 성장과 근력에 미치는 영향

전범위 운동 훈련은 더 나은 기술과 조정력 발달로 인해 근육 성장과 근력 향상으로 이어집니다.

이 연구에서 스미스 머신을 사용했기 때문에 기술적인 요소가 최소화되어 힘 생성 단위의 증가를 통한 근육 성장이 더 크게 나타났을 수 있습니다.

전체 운동 범위 그룹은 가슴 스트레칭을 통해 더 큰 근육 성장을 경험하여 모든 벤치 프레스 범위에서 가장 큰 근력 증가를 보였을 가능성이 높습니다.