The Power of Lengthened Supersets

[Kayce]

In the pursuit of optimal muscle hypertrophy, innovative training methodologies are continually explored. Recent research has illuminated the efficacy of lengthened supersets, a technique that may significantly amplify muscle growth. This article delves into the science behind lengthened supersets and provides practical guidance for their implementation.

Understanding Lengthened Supersets​

Lengthened supersets involve performing additional partial repetitions in the stretched position of a muscle after reaching momentary failure during a full range of motion (ROM) exercise. This approach extends the set beyond conventional limits, targeting muscle fibers under stretch to potentiate growth.


How To Use SUPERSETS To Maximize Growth

Scientific Insights into Lengthened Supersets​

A recent study by Larsen et al. investigated the impact of lengthened supersets on muscle hypertrophy. Over a 12-week period, 22 untrained men performed single-leg Smith machine calf raises. One leg executed sets to momentary failure with full ROM, while the other leg continued with partial reps in the dorsiflexed (stretched) position post-failure. The findings revealed a 43.3% greater relative muscle growth in the leg utilizing lengthened supersets compared to the control.

Mechanisms Behind Enhanced Hypertrophy​

The augmented muscle growth observed with lengthened supersets can be attributed to several factors:

• Increased Time Under Tension (TUT): Extending sets with partial reps in the stretched position prolongs TUT, a critical determinant of muscle hypertrophy.
• Enhanced Muscle Fiber Recruitment: Training in a lengthened position may engage a higher proportion of muscle fibers, including those less activated during standard ROM exercises.
• Metabolic Stress: Prolonged tension and continuous contractions elevate metabolic stress, which is a known stimulus for muscle growth.

Implementing Lengthened Supersets in Your Training​

To effectively incorporate lengthened supersets into your regimen, consider the following steps:

1. Exercise Selection: Choose exercises that naturally involve a significant stretch in the target muscle. For instance:
   • Calf Muscles: Standing calf raises
   • Hamstrings: Seated leg curls
   • Biceps: Incline dumbbell curls
   • Chest: Dumbbell flyes
2. Execution Strategy:
   • Perform the exercise with full ROM until reaching momentary muscular failure.
   • Without resting, continue with partial reps, focusing on the bottom half of the movement where the muscle is under stretch, until volitional failure.
3. Programming Considerations:
   • Volume and Intensity: Start with 1-2 lengthened supersets per muscle group per session to assess tolerance, gradually increasing as appropriate.
   • Frequency: Incorporate lengthened supersets 1-2 times per week for each muscle group to allow adequate recovery.
   • Recovery: Ensure sufficient rest and nutrition to support muscle repair and growth, as extended sets can impose additional stress on the muscles.

Sources​

• Larsen, R. et al. Resistance training beyond momentary failure: The effects of lengthened supersets on muscle hypertrophy in the gastrocnemius. ResearchGate.
• Wolf, M. et al. Long-length partials for muscle hypertrophy: Evidence-based insights.
• Schoenfeld, B.J. et al. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research.