The consistency you have in doing your due diligence contextualizing the research is a huge reason I'm a big fan of yours! I'm a huge proponent of functional movement pattern based training. I could definitely see how this training would have its advantages among those looking to get extra volume in their sessions. I was about to criticize the studies until you brought up the lack of studies in the multi-joint aspect as well as explanations as to HOW the advatanges are realized.
Something I’ve tried that’s works for me is going one month with full range, and then one month partial with heavier weights. It increases my ability to do heavier weight at full range in the following month. Ex. Squats at full range with my butt going close to the floor, and a partial range where I squat to around a 90 degree bend at the knee. It’s helped me break through a plateau I was stuck at.
That is why some people find it good and some dont. Tendon strength is genetic. Also, thats why you dont use light weight. You use heavier weight. Obviosuly, progress up to it first, warmup before working sets, stretch, etc. But eccentric contractions and stretch mediated hypertrophy have both been shown to be most hypertrophic with heavier loads.
@@staystrong4309that's funny because I love don't lower weights with 3-4 sec eccentrics and going between 12 to 18 reps in the first set and then following that with myo rep match sets. But he ,I still dont recommend doing only lengthened partials.
This makes sense to me. Like in a curl, the last range of movement really doesn't do much. Same with squats. You really only feel the exercise from the bottom to the middle range. Lifting all the way through would be kind of pointless.
Squatting partial reps this way would be a pain in the ass (and quads) since you would have to start and end the reps in the stretched position ie down in the hole.
I would like to see the efffects of partial reps on the tendons too, Tendons' health is very important and I'd like to know if it can help strengthen them too... I've heard it does, but I have not looked at a study that supports that.
Could you do a video about splitting your workout in a day? Like doing half of the exercises in the afternoon then the other half during the evening. Love your vids btw! 💗💚
Here is idea for a video. Can you split your workout throught the day? For example if you have push day, you do cheat in the morning and delts later durring lunch break
To be honest it makes sense because volume has increased with initial ROM. Exercises like Barbel Curl the most work muscle has to do is the initial part. After that it becomes easier and easier while you continue to curl your arm. There is like 0 tension on your biceps when you curl your arm fully. It is a waste of time if you look at it. The moment work is getting significantly lower for the same amount of weight, the action becomes cardio instead of resistance training. With only initial ROM you consistently work to lift most of the weight and your muscles react to that better. But does it healthy for the muscles ? Can this also increase injury potential ? Can tendons and joints keep up with this much muscle growth ?
Yes! but you also cannot lift the same weight this style. You have to go lower weights, slower. In the end it is the same amount of stress on your joints.
That study at 6:00 seems a bit odd to me. Does it mean that if I bench some 600lbs for 2 inches (compared to full RoM 225lbs) my strength has increased? ...
I wish when you quote these studies you would give some of the parameters of the study. Things like number of participants, duration, ages, novice or advanced lifters etc. I suspect, like most, these studies do not actually provide any significant data due to these parameters.
i train at home , i do push-pull-legs rest push-pull-legs , on the first 3 days i do full range of motion reps to failure and after one day rest , on the next three days i do partial reps till i achieve the maximum pump possible this training made me look a lot bigger plus i recover faster, i think that pumping the muscle with high amounts of blood boosts protein synthesis and optimizes recovery so that must be the case
Really cool! They whey I was teach to reach the failure, is doing the reps until I can't and then try 1 to 3 times with partial/incomplete reps, maybe this double check I am really close to failure and stack some partial reps to the set
Initial muscle tension and load. Halfway up you already have to hold the load statically. This seems like it would be more time under stress. But if you need a difference in response from start to end the overall overcoming gravity part is partially done half way up.
yeah exactly, the initial recruitment is higher than the recruitment at the end of the movement. the bicep curl study is kind of dumb because most of the tension comes within the first half the movement, not the second half.
My big question is about how much stretch affects the muscle at partials. Biceps and Gastrocs are biarticular (double jointed) muscles and the preacher curl puts the biceps in a contracted position prior. How would it compare to an incline curl, for instance?
Does training only in partial initials provide the same usable strength and functionality during the full ROM that might be experienced in real world scenario?
I been doing lengthen partials on my ppl split for the last 3 weeks on this meso and I’m loving it. I can feel the difference and see the difference. The pumps are crazy. I think I’ll rotate lengthen partials in and out the program as it’s noted that it really targets the proximal end. Plus novelty does add stimulation. But so far I have nothing against lengthen partials.
Biceps curls in the final range of motion seem to work better, more time under tension on the fully contracted part rather than not fully contracting and stressing the joint longer... Not to mention you'll see more Pros pumping partials in the final range. But whatever, I don't dare debate a study.
I always heard don’t lock out your knees which would be the full range of motion for leg presses and squats, which means we are actually doing about 95% range of motion. I hate bicep curls.
My arms can't extend to a full 180 degrees due to elongated bone growths in my elbows, so for me initial and full range of motion is the almost the same thing. :)
Both Ronnie Coleman and Jay Cutler liked to squat all the way down and come up just past the sticking point before going back down with no resting whatsoever. The lack of rest in this style of lifting seems to be a large factor as well.
For squats final Rom is equivalent to initial rom to curl. For Deadlift is initial Rom. For Rows its final rom, same for pull ups final. You do partials with range of motion where it is most difficult to execute. On preacher curls the easiest is final Rom and hardest in initial rom. Here the issue, it depends on moment arm. Regular standard curls or sitting inclined curls the easiest is initial unbent arm, and so avoid unbent arm, have rom where it is most difficult and avoid easy zones. This doesn’t require thinking as we have sense, we can feel tension, let that tension in the muscles or muscle guide your range for partials. Now go pump those muscles. 💪
What are you talking about? Your toes should be pointing *up* when your calves are are fully stretched. Unless you’re doing calf raises when you’re upside down?
I will try this with lateral DB raises by significantly increasing the weight and going to ~55-60 degrees instead of 90. And also going to complete failure.
But isn’t this unhelpful in regards to bench pressing, due to the fact that most people with shoulder complaints have trouble at the bottom ( in the stretched position)
@Thawne focus on yourself and your progress only, secondly think all of these jack dudes are your friends not your enemies, lastly have fun when you are exercising, and do not feel you are a loser if you do not like to work out.
What i conclude from this is that i step up my weights a little bit so i cant do the full rom on the 6-8 anymore. Rn i git the problem i can often do 12 in the first set and then only 6 in the last, this might help a bit to make the sets more consistent and heavy
@@DayZeroChannel I actually just upped the weight by 1/3rd at least, almost double at some, and increased rests to around 2 mins so I can hit the next set reliable again. On keg and push worked amazing, pull tomorrow
I just think it's amazing that people have probably been exercising and trying to improve their abilities for as long as civilization has existed and apparently nobody thought to measure this until now.
@@drugdealer7070 Well in the end, after firguring out that 95% of them don't work as desired and/or are scam all reach the clenbuterol and ephedrine, so the answer is don't.
before pressing roll your shoulders down and away from your ears. Afterward, retract your shoulders back and imagine that you are squeezing them together, now with that position press the weight up. pay attention to your grip , is it too wide? , if it is , it would put a lot of stress on your shoulders and acl joint ,which will inturn lead to injury. you should keep your hands a very little bit outwards from your shoulder line and with that hand position flare your both elbows out to 45 degrees and then press the weight with shoulders retracted as i told you so and always warm up your rotator cuff before bench pressing.
Got to the end to be told none of previous info matters much smh. All of this echos known principles proven in studies. Add tension in a muscle in the fully lengthened position = greater gains, add more recoverable volume=more gains, and if you’re a beginner you can get results from barely trying.
I wouldn't go so far in saying "superior." Some data suggest that it can perform similarly given that intensity is slightly higher (heavier weights). From what I've seen, I'd say that partials can be a good add-on rather than a full replacement.
Insted of doing extra partials or only partials use 21s method where you chose an rep range and do full rom and upper portion of exercise and then lower
Performing serious weight preacher curls with partial reps in the initial range of motion (i.e. arms fully extended) is dangerous! There is a big risk that the biceps muscles will burst. So NEVER do it. Don't go lower with your forearms than about 45 degrees. Don't say I didn't warn you...
Wouldn't the upper partial range of motion have less stress overall in a preacher curls? I would like to see this study with the non stretched position being the easiest and the contracted portion being the hardest. Say a row variation.
The consistency you have in doing your due diligence contextualizing the research is a huge reason I'm a big fan of yours! I'm a huge proponent of functional movement pattern based training. I could definitely see how this training would have its advantages among those looking to get extra volume in their sessions. I was about to criticize the studies until you brought up the lack of studies in the multi-joint aspect as well as explanations as to HOW the advatanges are realized.
My bench press max is evolving... just backwards
Us moment
What goes around comes around
All thanks to picture-fat!
@@ekbilli5074 you moment
P
Something I’ve tried that’s works for me is going one month with full range, and then one month partial with heavier weights. It increases my ability to do heavier weight at full range in the following month. Ex. Squats at full range with my butt going close to the floor, and a partial range where I squat to around a 90 degree bend at the knee. It’s helped me break through a plateau I was stuck at.
Training high volume in the initial ROM on a preacher curl is a good way to get tendonitis.
Speaking from experience.
That is why some people find it good and some dont. Tendon strength is genetic. Also, thats why you dont use light weight. You use heavier weight. Obviosuly, progress up to it first, warmup before working sets, stretch, etc. But eccentric contractions and stretch mediated hypertrophy have both been shown to be most hypertrophic with heavier loads.
@@staystrong4309that's funny because I love don't lower weights with 3-4 sec eccentrics and going between 12 to 18 reps in the first set and then following that with myo rep match sets.
But he ,I still dont recommend doing only lengthened partials.
This makes sense to me. Like in a curl, the last range of movement really doesn't do much. Same with squats. You really only feel the exercise from the bottom to the middle range. Lifting all the way through would be kind of pointless.
Squatting partial reps this way would be a pain in the ass (and quads) since you would have to start and end the reps in the stretched position ie down in the hole.
Do it on a leg press then
I would like to see the efffects of partial reps on the tendons too, Tendons' health is very important and I'd like to know if it can help strengthen them too... I've heard it does, but I have not looked at a study that supports that.
Could you do a video about splitting your workout in a day? Like doing half of the exercises in the afternoon then the other half during the evening. Love your vids btw! 💗💚
You've help me so much in my cutting n bulking journey you're doing a great job helping people better themselves thank you
Suggestion: -> When you bring a study, show the statistics of the study on the left side of the screen for some time.
(Like number of participants)
Here is idea for a video. Can you split your workout throught the day? For example if you have push day, you do cheat in the morning and delts later durring lunch break
To be honest it makes sense because volume has increased with initial ROM. Exercises like Barbel Curl the most work muscle has to do is the initial part. After that it becomes easier and easier while you continue to curl your arm. There is like 0 tension on your biceps when you curl your arm fully. It is a waste of time if you look at it. The moment work is getting significantly lower for the same amount of weight, the action becomes cardio instead of resistance training. With only initial ROM you consistently work to lift most of the weight and your muscles react to that better. But does it healthy for the muscles ? Can this also increase injury potential ? Can tendons and joints keep up with this much muscle growth ?
How about the stress load on joints and tendons? Feels like it'd affect it a lot
Yes! but you also cannot lift the same weight this style. You have to go lower weights, slower. In the end it is the same amount of stress on your joints.
That study at 6:00 seems a bit odd to me. Does it mean that if I bench some 600lbs for 2 inches (compared to full RoM 225lbs) my strength has increased?
...
Not necessarily. The studies didn't look at Multi joint exercises e.g. Squats, Deadlifts, bench press etc.
I wish when you quote these studies you would give some of the parameters of the study. Things like number of participants, duration, ages, novice or advanced lifters etc. I suspect, like most, these studies do not actually provide any significant data due to these parameters.
i train at home , i do push-pull-legs rest push-pull-legs , on the first 3 days i do full range of motion reps to failure and after one day rest , on the next three days i do partial reps till i achieve the maximum pump possible
this training made me look a lot bigger plus i recover faster,
i think that pumping the muscle with high amounts of blood boosts protein synthesis and optimizes recovery so that must be the case
I do lengthened partials for injury prevention, but increased hypertrophy is obviously welcomed!
Like the "things to consider" part. Alot like to put out these " great study results" without talking about the limitations of the studies too.
Full rage of motion improves flexibility.
Really cool! They whey I was teach to reach the failure, is doing the reps until I can't and then try 1 to 3 times with partial/incomplete reps, maybe this double check I am really close to failure and stack some partial reps to the set
If you do partials, do the stretches part.... Not the last half if the movement ,so the first half
I usually squat parallel 315lbs. Two day ago I went ATG at 155 lbs. My quads are so sore I still walk funny lool
Initial muscle tension and load. Halfway up you already have to hold the load statically. This seems like it would be more time under stress. But if you need a difference in response from start to end the overall overcoming gravity part is partially done half way up.
yeah exactly, the initial recruitment is higher than the recruitment at the end of the movement. the bicep curl study is kind of dumb because most of the tension comes within the first half the movement, not the second half.
Did you ever do a pullup? is is easier at the top?
@PictureFit can u made a video about ashwagandha and if it is worth it or just branding. I love ur videos keep the good work
My big question is about how much stretch affects the muscle at partials. Biceps and Gastrocs are biarticular (double jointed) muscles and the preacher curl puts the biceps in a contracted position prior. How would it compare to an incline curl, for instance?
I watch PictureFit for the TLDR, and House of Hypertrophy for the deep dives
Fantastic Video
The instructors at my gym only ever do partial reps on bicep curls and leg presses, and they're pretty damn jacked
Does training only in partial initials provide the same usable strength and functionality during the full ROM that might be experienced in real world scenario?
I been doing lengthen partials on my ppl split for the last 3 weeks on this meso and
I’m loving it.
I can feel the difference and see the difference.
The pumps are crazy.
I think I’ll rotate lengthen partials in and out the program as it’s noted that it really targets the proximal end. Plus novelty does add stimulation.
But so far I have nothing against lengthen partials.
explain in simple english
@@nd6274 smoll range when muscle is long = big pump
I always had the feeling that partial reps focus more on a specific part of the muscle.
Biceps curls in the final range of motion seem to work better, more time under tension on the fully contracted part rather than not fully contracting and stressing the joint longer...
Not to mention you'll see more Pros pumping partials in the final range.
But whatever, I don't dare debate a study.
I always heard don’t lock out your knees which would be the full range of motion for leg presses and squats, which means we are actually doing about 95% range of motion. I hate bicep curls.
Also, tension matters. At the initial range of motion to halfway, max tension is higher than halfway to final range. Maybe it matters, idk
My arms can't extend to a full 180 degrees due to elongated bone growths in my elbows, so for me initial and full range of motion is the almost the same thing. :)
Both Ronnie Coleman and Jay Cutler liked to squat all the way down and come up just past the sticking point before going back down with no resting whatsoever.
The lack of rest in this style of lifting seems to be a large factor as well.
Partials give me a better mind muscle convection and hit target muscles. I don’t do them bc the studies, although they are in favor.
metabolic stress is not a factor for hypertrophy...
Nice info
For squats final Rom is equivalent to initial rom to curl. For Deadlift is initial Rom. For Rows its final rom, same for pull ups final. You do partials with range of motion where it is most difficult to execute.
On preacher curls the easiest is final Rom and hardest in initial rom.
Here the issue, it depends on moment arm. Regular standard curls or sitting inclined curls the easiest is initial unbent arm, and so avoid unbent arm, have rom where it is most difficult and avoid easy zones.
This doesn’t require thinking as we have sense, we can feel tension, let that tension in the muscles or muscle guide your range for partials.
Now go pump those muscles. 💪
What's the initial range of motion for calves? When your toes are pointing up or when they're stretched and toes pointing down?
It said when the muscles are longest, which would be toes forward/up im pretty sure. Sorry for the late response
What are you talking about? Your toes should be pointing *up* when your calves are are fully stretched. Unless you’re doing calf raises when you’re upside down?
I will try this with lateral DB raises by significantly increasing the weight and going to ~55-60 degrees instead of 90. And also going to complete failure.
Can someone please answer this question? Is this the same narrator that narrated the videos 5-6 years ago? This guys sounds way different?
I like to half rep from full stretch to halfway up the bottom is almost always harder so it helps practice forum in the hole
But isn’t this unhelpful in regards to bench pressing, due to the fact that most people with shoulder complaints have trouble at the bottom ( in the stretched position)
I personally do partial reps more often in my training to avoid overtraining or strengthening a certain part of the ROM that i am weak at
@Thawne bodybuilding and powerlifting. I switch my training every year
@Thawne focus on yourself and your progress only, secondly think all of these jack dudes are your friends not your enemies, lastly have fun when you are exercising, and do not feel you are a loser if you do not like to work out.
@Thawne I suggest you work out for 6 months and see if you like to work out or not.
@Thawne in your head yep
It's all I do, 1/3 reps. My joints and muscles have thanked me every step of the way!
Obviously training a specific muscle chain in a flexed position is more efficient. The later phase only focuses on putting the weight on the bone lmao
What i conclude from this is that i step up my weights a little bit so i cant do the full rom on the 6-8 anymore. Rn i git the problem i can often do 12 in the first set and then only 6 in the last, this might help a bit to make the sets more consistent and heavy
Try doing 10 instead of 12 in the first set, and see if the 2nd set gets closer to 10
@@DayZeroChannel I actually just upped the weight by 1/3rd at least, almost double at some, and increased rests to around 2 mins so I can hit the next set reliable again. On keg and push worked amazing, pull tomorrow
you don't rest enough between sets then
What’s effective for me is I did full rom in all workouts then after I can’t do full rom I do partials before ending a set.
Good overview
I just think it's amazing that people have probably been exercising and trying to improve their abilities for as long as civilization has existed and apparently nobody thought to measure this until now.
Studies like these have been done before. Most of them have concluded that partial reps at long muscle lengths are almost as effective as full rom.
Atg squats would be initial ROM as that's when muscles are longest
I love your videos!
Can you make a video about fat burners please?
Don't. Fat burners are only for people who would lose the weight without them anyway.
Another advice, stop looking for the fast and easy way.
Deliberate cold exposure is a fat burner (fastens ur metabolic rate)
If.u wanna look into it more then Huberman Lab could help you
@@rattlehead999 nobody asked for your advice
@@moneybitches4796 And yet I still gave it, interesting how that works, isn't it.
@@drugdealer7070 Well in the end, after firguring out that 95% of them don't work as desired and/or are scam all reach the clenbuterol and ephedrine, so the answer is don't.
I thought full-extension on bicep curls was a no-no for elbow health.
so what partial exercises are best
Tom platz got his calves via partial reps and long-length holds.
Well.... partial reps let you lift heavier. Think cheat curls.
I'm a simple man. I see increased calf gains, I click like.
Going full rom on bench gives shoulder pain for me 😞
before pressing roll your shoulders down and away from your ears. Afterward, retract your shoulders back and imagine that you are squeezing them together, now with that position press the weight up.
pay attention to your grip , is it too wide? , if it is , it would put a lot of stress on your shoulders and acl joint ,which will inturn lead to injury.
you should keep your hands a very little bit outwards from your shoulder line and with that hand position flare your both elbows out to 45 degrees and then press the weight with shoulders retracted as i told you so and
always warm up your rotator cuff before bench pressing.
@@chitraakshbandral4309 yeah I've heard about the tucking the shoulders, 45 degree thing. I'll try it out next time. Thanks
Wouldn’t A2G be training initial ROM?
@6:56 summarizing the whole science-based Fitness Industry 😂
I think this only applies to free weights. Bc in calisthenics its diffent full range of motion increases more strength.
Also it’s worth mentioning that full ROM is probably safer and less likely to injure you.
Anyone see that video where the guy’s biceps tendons rip off on BOTH arms mid curl 😮
Few years later be like
" going to the gym isn't the best option "
Yeah bro calisthenics all the way
Got to the end to be told none of previous info matters much smh. All of this echos known principles proven in studies. Add tension in a muscle in the fully lengthened position = greater gains, add more recoverable volume=more gains, and if you’re a beginner you can get results from barely trying.
Loads of people train full ROM with no consideration of long-length tension, so i'd say this isn't exactly echoed heavily.
@@PictureFit i appreciate the response sir. I agree loads of people do but they might see increased gains by trying it.
So initial ROM can likely actually be superior to full ROM?
I wouldn't go so far in saying "superior." Some data suggest that it can perform similarly given that intensity is slightly higher (heavier weights). From what I've seen, I'd say that partials can be a good add-on rather than a full replacement.
I bet this would make Milo Wolf smile.
Thx... All I can say.
What about squeezing? Is important
Insted of doing extra partials or only partials use 21s method where you chose an rep range and do full rom and upper portion of exercise and then lower
I love the funny video style
Mike Mentzer yet again proven right.
Less excuses. Awesome
According to Pov study :
🤔
InitialROM =》Pull day
FullRom =》 Push day
The answer is YES... but it depends :P
Dr Mike vindicated 🎉
So full ROM --> partial ROM --> failure
armwreslers knowing how to train for arms. Final Partials🤣💪
Intensity > Initial ROM
Partial is wrong
Cheater reps at failure...GET THEM IN.
Mind blown
Coach Greg, where are ya?
What?
Performing serious weight preacher curls with partial reps in the initial range of motion (i.e. arms fully extended) is dangerous! There is a big risk that the biceps muscles will burst. So NEVER do it. Don't go lower with your forearms than about 45 degrees. Don't say I didn't warn you...
I do it often and I've had zero issues. There's a right way to do everything. Usually not so black n white.
@@Lowtan that’s true, but it is a serious risk. No problems now, does not mean there is no risk.
initial thumbs up
Half all the way
Nah Team Full ROM All Day EVERYDAY
I guess cross fitters where right all along!
that’s why they ripped
Aziz Ansari
Ryan Humiston was definitely ahead his time
Wouldn't the upper partial range of motion have less stress overall in a preacher curls? I would like to see this study with the non stretched position being the easiest and the contracted portion being the hardest. Say a row variation.
I understand why people watch your videos
I dont go full rom except on legs. 🫣