What is a loaded stretch?

When you perform any exercise, there are two key phases: the concentric and the eccentric. The eccentric phase involves lowering the weight, whereas the concentric phase involves lifting or raising the weight.

For example, during a lat pulldown, pulling the weight down is the concentric phase. Conversely, allowing the weight to rise back up is the eccentric phase.

"Loaded stretch" refers to stretching your muscles under load, typically during the latter half of the eccentric phase. Using the lat pulldown as an example, the loaded stretch happens when your arms are extended above you, and the weight stretches your lats as it pulls them upwards.

Why so much talk about the loading stretch in recent media?

The recent surge in discussions about the loaded stretch in fitness media can be attributed to new data highlighting its significant benefits for muscle growth and strength. Recent research has uncovered compelling evidence that underscores the effectiveness of loaded stretch exercises, driving increased attention and interest in these techniques.

1. Enhanced Muscle Hypertrophy: Research has shown that exercises involving a loaded stretch can lead to greater muscle hypertrophy compared to those that do not include a stretch. For instance, a study by Schoenfeld et al. (2016) demonstrated that incorporating exercises with a loaded stretch, such as dumbbell flyes, resulted in more significant increases in muscle size and strength compared to traditional resistance exercises without a stretch component. This is due to the increased time under tension and mechanical load on the muscle, which are crucial for muscle growth.

2. Increased Muscle Activation and Fiber Recruitment: Another key benefit of the loaded stretch is improved muscle activation and recruitment of muscle fibers, especially during the stretched phase of the exercise. Pereira et al. (2020) found that stretching a muscle under load enhances the recruitment of fast-twitch muscle fibers, which are essential for both muscle growth and strength development. This increased fiber activation can lead to more effective and efficient training outcomes.

These findings explain why the loaded stretch has become a focal point in recent fitness media discussions. By incorporating exercises that emphasize a loaded stretch, individuals can potentially optimize their training for better muscle development and strength gains. The growing body of evidence supporting the benefits of loaded stretching highlights its importance in a well-rounded resistance training program.

Maximizing gains with lengthened partials.

Assuming current research holds true and results continue to be replicated, integrating the loaded stretch into your workouts can be highly beneficial. One effective method to capitalize on this is through lengthened partials.

Unlike traditional partials, lengthened partials focus on the stretched, or eccentric, half of the lift. However, instead of exclusively performing lengthened partials, a more strategic approach involves starting with full range of motion (ROM) reps. Perform full ROM reps until you reach the point of fatigue, where completing another full rep is not possible. At this stage, switch to "half reps" in the lengthened position.

For instance, in lat pulldowns, execute full range of motion reps until you can no longer pull the bar down to your chest. Once you reach this point, begin performing half reps, pulling the bar halfway down, until you achieve your desired reps in reserve.

Due to the increased fatigue associated with lengthened partials compared to traditional sets, it's advisable not to use them on every set. Instead, reserve lengthened partials for the final set of exercises that are well-suited for this technique.

Optimizing Exercise Tempo for Maximum Gains in Bodybuilding

When it comes to maximizing muscle growth and strength in bodybuilding, the tempo of your exercises plays a crucial role. The ideal exercise tempo combines an explosive concentric phase with a controlled eccentric phase, and it can also include an optional pause in the fully loaded stretched position.

Explosive Concentric Phase:  Executing this phase explosively not only helps in recruiting more muscle fibers but also improves your power and overall strength. Think of this as the "lifting" part of the exercise, where your muscles contract to move the weight against gravity.

Controlled Eccentric Phase: The eccentric phase, or the lowering part of the exercise, should be performed in a slow and controlled manner. This approach helps in maximizing muscle tension and stimulating muscle growth. By slowing down during this phase you ensure that you're getting the most out of the (potentially) most important portion of an exercise.

Optional Pause in Fully Loaded Stretched Position: Adding a pause at the end of the eccentric phase, where the muscle is fully stretched, can enhance the muscle-building stimulus. This brief pause increases the muscle's time under tension and can lead to greater muscle fiber recruitment and growth. It's an optional yet highly effective technique to push your limits and break through plateaus.

Incorporating this ideal tempo into your workouts can lead to significant improvements in muscle size and strength. Whether you're a seasoned bodybuilder or just starting out, paying attention to your exercise tempo can make a big difference in your results.