Systematic Review – ROM & Hypertrophy

A recent systematic review titled "Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy" examines how different ranges of motion (ROM) during resistance training impact muscle growth.

Key Findings:

Full ROM (fROM): Training with a full range of motion generally promotes greater hypertrophy in muscles like the gluteus maximus and adductors compared to partial ROM (pROM) performed in the latter part of the movement.

Partial ROM at Longer Muscle Lengths: Executing pROM in the initial phase of the movement—where the muscle is elongated—can lead to significant growth in specific muscles:

Quadriceps Femoris: Notable hypertrophy observed when training at longer muscle lengths.

Biceps Brachii and Triceps Brachii: Enhanced growth achieved through pROM in the initial part of the movement.

Muscle-Specific Responses: The effectiveness of fROM versus pROM varies by muscle group. For instance, pROM in the middle portion of the movement elicited greater triceps brachii hypertrophy than fROM

Practical Implications:

Incorporate Both ROMs: Combining fROM with pROM, especially at longer muscle lengths, can optimize hypertrophy across different muscles.
Tailor to Muscle Groups: Customize ROM strategies based on the target muscle to maximize growth.

Considerations:

Training Experience: The studies reviewed included both trained and untrained individuals; responses may differ based on training history.
Exercise Selection: The type of exercise and equipment used can influence the effectiveness of ROM variations.

In summary, this review underscores the importance of strategic ROM application in resistance training to enhance muscle hypertrophy. Integrating both full and partial ROM exercises, with attention to muscle length during training, can provide a more comprehensive approach to muscle development.

Source:https://journals.lww.com/nsca-jscr/abstract/2023/05000/which_roms_lead_to_rome__a_systematic_review_of.23.aspx

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