Lengthened-Position Emphasis
Maximum tension where the muscle is fully stretched
Who it’s for
You have experience, standard programs yield diminishing returns, and you need a different stimulus.
How it works
Exercises are selected so peak resistance hits the muscle in its stretched position, with some sets performed in the lengthened partial range. The effect is modest but consistent: working in a lengthened position outperforms full ROM by about a quarter of a standard deviation, and calves respond noticeably better than other muscles.
Weekly layout
How load increases
Full range of motion and lengthened partials work similarly well—use whichever lets you maintain form. Double progression, 8–15 reps, RIR 1–2.
Deload
Every 5th week: full ROM, half the sets.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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