Wie planen für Anfänger und wie für Profis? Newbie-Gains VS Pro-Status; Ist full range of motion outdated?

In dieser Folge gehen wir genauer auf das Training in langen
Muskelpositionen ein. Zudem versuchen wir den Einfluss der
Trainingserfahrung auf die zu erwartenden Anpassungen und
Reaktionen im Training zu erläutern.





Erwähnte Studien:





Varovic, D., et al. (2024). Regional hypertrophy with resistance
training — Does muscle length matter? A systematic review and
meta-analysis. SportRxiv.


https://doi.org/10.51224/SRXIV.464⁠



Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S.,
Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training
induce muscle hypertrophy in humans? A review of the literature.
Clinical Physiology and Functional Imaging, 40(4), 268–274.


https://doi.org/10.1111/cpf.12622⁠



Wolf, M., Androulakis-Korakakis, P., Fisher, J. P., Schoenfeld,
B. J., & Steele, J. (2022). Partial vs full range of motion
resistance training: A systematic review and meta-analysis.
SportRxiv.


https://doi.org/10.51224/SRXIV.198⁠



Kassiano, W., Costa, B., Nunes, J. P., Ribeiro, A. S.,
Schoenfeld, B. J., & Cyrino, E. S. (2023). Which ROMs lead to
Rome? A systematic review of the effects of range of motion on
muscle hypertrophy. Journal of Strength and Conditioning
Research, 37(5), 1135–1144.


https://doi.org/10.1519/JSC.0000000000004415⁠



Wolf, M., Androulakis-Korakakis, P., Piñero, A., Mohan, A. E.,
Hermann, T., Augustin, F., Sappupo, M., Lin, B., Nippard, J.,
Swinton, P. A., & Schoenfeld, B. J. (2024). Lengthened
partial repetitions elicit similar muscular adaptations as a full
range of motion during resistance training in trained
individuals. SportRxiv.


Haugen, T. A., Solberg, P. A., Foster, C., Morán-Navarro, R.,
Breitschädel, F., & Hopkins, W. G. (2018). Peak age and
performance progression in world-class track-and-field athletes.
International Journal of Sports Physiology and Performance,
13(9), 1122–1129.


https://doi.org/10.1123/ijspp.2017-0682⁠



Towlson, C., Salter, J., Ade, J. D., Enright, K., Harper, L. D.,
Page, R. M., & Malone, J. J. (2021). Maturity-associated
considerations for training load, injury risk, and physical
performance in youth soccer: One size does not fit all. Journal
of Sport and Health Science, 10(4), 403–412.


https://doi.org/10.1016/j.jshs.2020.09.003⁠



Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama,
T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings
Muscle Hypertrophy but Similar Damage Protection after Training
at Long versus Short Muscle Lengths. Medicine and science in
sports and exercise, 53(4), 825–837.


https://doi.org/10.1249/MSS.0000000000002523






Ahtiainen, J. P., & Häkkinen, K. (2009). Strength athletes
are capable to produce greater muscle activation and neural
fatigue during high-intensity resistance exercise than
nonathletes. Journal of strength and conditioning research,
23(4), 1129–1134.


https://doi.org/10.1519/JSC.0b013e3181aa1b72






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