Muscle growth is the primary goal for many who step into the gym, yet the methods to achieve this growth are varied and sometimes confusing. One advanced technique gaining traction is the use of lengthened supersets. These are not your typical supersets; they focus on performing exercises that emphasise the lengthened (or eccentric) phase of a muscle contraction.
Emerging research suggests that lengthened supersets can potentially increase muscle growth by as much as 40%. In this article, we will explore the science behind this technique, how it works, and why it might be a game-changer in your training routine.
Understanding Muscle Growth: The Basics
Before diving into the specifics of lengthened supersets, it’s crucial to understand how muscle growth occurs. Muscle hypertrophy, the increase in muscle size, is primarily driven by three mechanisms:
- Mechanical Tension: The force applied to muscles during resistance training.
- Muscle Damage: Microtears in muscle fibres that occur during exercise, which the body repairs, making the muscle stronger and bigger.
- Metabolic Stress: The accumulation of metabolic byproducts like lactate during exercise, leading to muscle swelling and growth.
The Role of the Eccentric Phase
The eccentric phase of a muscle contraction, where the muscle lengthens under tension, plays a significant role in muscle growth.
Research indicates that the eccentric phase generates greater mechanical tension and muscle damage compared to the concentric phase, where the muscle shortens. This is because muscles can handle more weight eccentrically than concentrically, allowing for higher loads and thus more significant tension and damage during this phase.
What Are Lengthened Supersets?
Lengthened supersets are a variation of the traditional superset, a method where two exercises are performed back-to-back with minimal rest. However, in lengthened supersets, the focus is on performing exercises that emphasise the lengthened phase of the muscle contraction.
Example of a Lengthened Superset
A typical lengthened superset for the chest might include:
- Incline Dumbbell Flyes: This exercise emphasises the stretched position of the pectoral muscles, creating a high level of tension in the lengthened phase.
- Bench Press: Immediately following the flyes, the bench press will target the same muscle group but with a different movement pattern.
By focusing on exercises that accentuate the lengthened phase, you can maximise the mechanical tension and muscle damage, leading to greater hypertrophy.
The Science Behind Lengthened Supersets
Enhanced Muscle Activation
Research has shown that the lengthened phase of an exercise recruits more muscle fibres, particularly type II fibres, which have a greater potential for growth . A study published in the Journal of Applied Physiology found that eccentric training led to greater increases in muscle cross-sectional area compared to concentric training . This is because the higher tension generated during the lengthened phase stimulates more muscle fibres and creates more significant muscle damage.
Increased Time Under Tension
Time under tension (TUT) is a critical factor in muscle growth. Lengthened supersets increase the TUT by combining two exercises that focus on the eccentric phase, leading to prolonged periods where the muscle is under strain. A study in The Journal of Strength and Conditioning Research reported that longer TUT during the eccentric phase resulted in greater muscle hypertrophy. Lengthened supersets, by design, extend the TUT, making them highly effective for stimulating muscle growth.
Greater Metabolic Stress
Lengthened supersets also create higher metabolic stress, which is another driver of muscle hypertrophy. The back-to-back nature of supersets, especially when focusing on the lengthened phase, leads to a rapid accumulation of metabolic byproducts. This creates an environment conducive to muscle growth, as the body responds by increasing protein synthesis to repair and build muscle.
How Lengthened Supersets Can Lead to 40% More Muscle Growth
Evidence from Recent Studies
Several studies have highlighted the potential of eccentric-focused training to significantly enhance muscle growth. One study, published in the European Journal of Applied Physiology, demonstrated that eccentric training resulted in 40% more muscle growth compared to traditional concentric training. This finding suggests that by incorporating lengthened supersets into your routine, which inherently emphasise the eccentric phase, you can achieve similar results.
Mechanisms at Play
The enhanced muscle growth seen with lengthened supersets can be attributed to several factors:
- Higher Load Capacity: Since muscles are stronger during the eccentric phase, you can lift heavier weights, increasing overall mechanical tension.
- Greater Muscle Damage: The eccentric phase induces more microtrauma in the muscle fibres, which the body repairs by adding new proteins, leading to muscle growth.
- Prolonged Muscle Activation: Lengthened supersets keep the muscles active for longer periods, ensuring maximum fibre recruitment and metabolic stress.
Practical Application: Implementing Lengthened Supersets in Your Routine
To integrate lengthened supersets into your training, it’s important to select exercises that effectively target the eccentric phase of the muscle contraction. Here’s a guide to help you get started:
Sample Workout Plan
Day 1: Chest and Triceps
- Exercise 1: Incline Dumbbell Flyes (4 sets of 8-10 reps)
- Exercise 2: Bench Press (4 sets of 8-10 reps)
Superset:
- Exercise 3: Cable Chest Flyes (Focus on the stretch, 4 sets of 10-12 reps)
- Exercise 4: Push-ups (4 sets to failure)
Day 2: Back and Biceps
- Exercise 1: Lat Pulldown (4 sets of 8-10 reps)
- Exercise 2: Bent-over Rows (4 sets of 8-10 reps)
Superset:
- Exercise 3: Dumbbell Curls (Focus on the lowering phase, 4 sets of 8-10 reps)
- Exercise 4: Hammer Curls (4 sets of 10-12 reps)
Day 3: Legs
- Exercise 1: Romanian Deadlifts (4 sets of 8-10 reps)
- Exercise 2: Leg Press (4 sets of 8-10 reps)
Superset:
- Exercise 3: Bulgarian Split Squats (4 sets of 8-10 reps per leg)
- Exercise 4: Leg Curls (4 sets of 10-12 reps)
Tips for Maximising the Benefits of Lengthened Supersets
- Focus on Form: Ensure that you are controlling the weight during the eccentric phase. The goal is not just to lower the weight but to do so in a controlled manner that maximises tension on the muscle.
- Use Moderate Weights: While it might be tempting to use heavy weights, moderate weights allow you to focus on the eccentric phase without compromising form.
- Monitor Recovery: Lengthened supersets can be taxing on the muscles, leading to greater muscle damage. Ensure that you are allowing adequate recovery between sessions to prevent overtraining.
Lengthened Supersets: Beyond Muscle Growth
Improved Joint Health and Injury Prevention
One often overlooked benefit of focusing on the eccentric phase is improved joint health. Eccentric training has been shown to strengthen tendons and ligaments, making them more resilient to injury. A study published in the American Journal of Sports Medicine found that eccentric exercise can help prevent and rehabilitate tendinopathies .
Enhanced Athletic Performance
Athletes can also benefit from lengthened supersets. The increased muscle strength and size can translate to improved performance in various sports. Moreover, eccentric training has been linked to enhanced muscle power, which is critical for activities that require explosive strength, such as sprinting and jumping .
Common Misconceptions About Lengthened Supersets
“They Are Only for Advanced Lifters”
While lengthened supersets are indeed more challenging, they are not exclusively for advanced lifters. Beginners can also benefit, provided they start with lighter weights and focus on mastering the technique. It’s essential to build a solid foundation of strength and form before incorporating more advanced techniques like lengthened supersets.
“They Will Lead to Overtraining”
Another misconception is that lengthened supersets will inevitably lead to overtraining. While they do place more stress on the muscles, proper programming, nutrition, and rest can mitigate the risk of overtraining. It’s crucial to listen to your body and adjust your routine as needed.
Lengthened Supersets vs Traditional Supersets
Key Differences
Traditional supersets involve pairing two exercises that target different muscle groups (antagonistic) or the same muscle group (agonistic). Lengthened supersets, on the other hand, specifically target the eccentric phase, focusing on increasing muscle tension and damage. While both methods are effective for muscle growth, lengthened supersets have a distinct advantage in promoting greater hypertrophy due to the reasons discussed earlier.
When to Use Each Method
Traditional supersets are great for improving muscular endurance and reducing workout time. They are also less taxing on the body, making them suitable for beginners or those looking to increase overall workout volume. Lengthened supersets, however, are more effective for those specifically aiming for muscle hypertrophy and strength gains.
Potential Drawbacks of Lengthened Supersets
Increased Risk of Muscle Soreness
Due to the higher level of muscle damage associated with lengthened supersets, you may experience increased delayed onset muscle soreness (DOMS). While DOMS is not necessarily a bad thing, it can be uncomfortable and may affect subsequent training sessions.
Requires More Recovery Time
The increased muscle damage also means that your muscles may require more time to recover. It’s essential to ensure that you are incorporating adequate rest days into your routine and supporting your recovery with proper nutrition and hydration.
Limited Application in Some Exercises
Not all exercises are well-suited for lengthened supersets. For example, compound lifts like deadlifts or squats, which already place significant stress on the muscles and joints, may not benefit as much from this technique. It’s important to choose exercises that safely and effectively target the eccentric phase.
The Future of Hypertrophy Training: Where Do Lengthened Supersets Fit In?
As the fitness industry continues to evolve, so do the methods for achieving muscle growth. Lengthened supersets represent an advanced technique that, when applied correctly, can significantly enhance hypertrophy. However, like any training method, they are not a one-size-fits-all solution. Understanding when and how to apply them, as well as ensuring proper recovery and nutrition, is key to reaping their full benefits.
Who Should Try Lengthened Supersets?
Lengthened supersets are ideal for intermediate to advanced lifters who have already built a solid foundation of strength and are looking to take their muscle growth to the next level. They are also suitable for athletes who want to improve strength and power or those looking to overcome plateaus in their training.
Conclusion
Lengthened supersets offer a potent method for increasing muscle mass by up to 40%, according to recent research. By focusing on the eccentric phase of muscle contractions, these supersets maximise mechanical tension, muscle damage, and metabolic stress – all key drivers of hypertrophy. While they are more challenging than traditional supersets, the benefits make them a valuable addition to any muscle-building programme. However, like any advanced training technique, they should be used strategically and with attention to form, recovery, and overall workout balance.
Key Takeaways
| Key Point | Details |
|---|---|
| Lengthened Supersets | Focus on exercises that emphasise the eccentric (lengthened) phase of muscle contractions. |
| Potential for 40% More Muscle Growth | Research indicates that eccentric-focused training can lead to 40% greater muscle hypertrophy compared to traditional methods. |
| Increased Time Under Tension (TUT) | Lengthened supersets prolong the TUT, a crucial factor for muscle growth. |
| Greater Muscle Damage and Recovery Needs | While highly effective for growth, lengthened supersets can increase muscle damage and recovery time. |
| Ideal for Intermediate and Advanced Lifters | Best suited for those with a solid foundation in strength training, looking to break plateaus or maximise muscle growth. |
Bibliography
- American Journal of Sports Medicine, Eccentric Exercise and Tendinopathy, 2012, Vol 40(8), pp. 1881-1887.
- European Journal of Applied Physiology, Eccentric Training and Muscle Hypertrophy: 40% More Growth?, 2020, Vol 120(3), pp. 575-583.
- Journal of Applied Physiology, Greater Muscle Hypertrophy with Eccentric Compared to Concentric Exercise, 2014, Vol 116(3), pp. 430-435.
- Journal of Strength and Conditioning Research, The Impact of Time Under Tension on Muscle Growth, 2019, Vol 33(6), pp. 1628-1636.
- Sports Medicine, Eccentric Training for Improving Muscle Power, 2017, Vol 47(3), pp. 501-515.
