follow @getrippedtodayy ・・・
Full vs partial reps?
Partial reps are not doing you any favours if maximal muscle strength & size is your goal, FACT!
•Paper: Pinto et al (2012).
•Exercise performed: Preacher curls (biceps)
•3 groups: (a) full range of motion, (b) partial range of motion or (c) control. •Results: “Muscle strength & thickness can be improved with both FULL (25% increase) & PART (16% increase) resistance training, BUT full may lead to greater strength gains”.
•Paper: Bloomquist et al (2013).
•Exercise performed: Squats (quads, glutes and hamstrings)
•3 groups: (a) deep squat or (b) shallow squat.
•Results: “Training deep squats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats”.
•Paper: McMahon et al (2014).
•Exercise performed: Squats, hack squats, leg press, bulgarian split squats (knee extensors) •3 groups: (a) a longer range of motion, (b) a shorter range of motion or (c) a control.
•Results: “Longer range of motion should be observed in resistance training where increased muscle strength and size are the objective, because we demonstrate here that ROM should not be compromised for greater external loading”.
•Paper: Massey et al (2005). •Exercise performed: Bench press, squats, upright row, standing curl, lat pulldown, crunches, leg curl, calf raises.
•3 groups: (a) trained with 3 full range-of-motion sets, (b) trained with 3 partial range-of-motion sets or (c) trained with an equal combination of partial & full range-of-motion sets. •Results: “Lifting through a full range of motion was superior to the other training regimens used to increase bench press 1RM”.
Conclusion: Both partial & full will increase hypertrophy & strength BUT if MAXIMIM gains are your goal, the literature points towards favouring the use of full ROM.
Disclaimer: Partial reps can be useful for specific situations such overcoming sticking points in lifts eg. pin presses for bench or block pulls for deads as, unlike full ROM, when reducing ROM, you can use/get accustomed to using more weight. Partials can also be of use when coming back from injury as you may not yet have the ability to get d