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Tricep Training at Short vs Long Muscle Lengths
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Tricep Training at Short vs Long Muscle Lengths

A look at the effects of tricep push-downs and overhead extensions on tricep muscle strength and architectural adaptations in novice female lifters.

Danny James's avatar
Danny James
Dec 10, 2024
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Tricep Training at Short vs Long Muscle Lengths
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Fit, strong female athlete wearing light blue gym gear performing a single-arm rope tricep pushdown exercise.
Image created by Author using Midjourney

This study investigated the effects of resistance training at different fascicle lengths on the strength and architectural adaptations of the triceps brachii muscle in novice female participants.

Key Points

Aim

The primary aim was to determine whether resistance training at short (S) or long (L) fascicle lengths of the triceps brachii leads to different outcomes regarding muscular strength and muscle architecture.

Methods

  • Participants: Nine young, novice female physical education students (age 19.3 ± 0.4 years) participated, all with no prior resistance training experience.

  • Training Protocol: Over six weeks, participants engaged in two sessions per week, performing unilateral cable exercises:

    • Short Fascicle Length (S): Cable push-downs

    • Long Fascicle Length (L): Cable overhead extensions with the contralateral arm

  • Measurements:

    • One-repetition maximum (1-RM) for elbow extension was assessed before and after training.

    • Muscle architecture was evaluated using panoramic ultrasound imaging at 50% and 60% of upper-arm length, measuring muscle thickness, fascicle angle, and longitudinal muscle area.


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Results

  • Strength Gains:

    • 1-RM increased significantly after both S (40.1 ± 21.3%) and L (44.5 ± 20.1%) training (p < 0.01).

  • Muscle Thickness:

    • At 50% arm length: Increased by 10.7 ± 15.3% for S and 13.7 ± 9.0% for L (p < 0.05 for S, p < 0.01 for L).

    • At 60% arm length: Increased by 15.5 ± 18.8% for S and 19.4 ± 16.3% for L (p < 0.05 for S, p < 0.01 for L).

  • Longitudinal Muscle Area: Increased similarly for both training types (p < 0.01).

  • Fascicle Angle and Length: No significant changes were observed in fascicle angle or length after training.

The results indicate that both short and long fascicle length training can lead to similar increases in muscle strength and thickness over six weeks.

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