You've heard this "rule" before: Always use a full range of motion at all times. The truth? If you have passed the newcomer phase and your goal is muscle growth, partial repetitions have their place.
Why the Rule Was Created
Passing through a full range of motion is best for hypertrophy, forcing beginners to master the basics of control and ensuring adequate mobility.
Why You Should Break It
Partials should not make up most of your workout, but supplementation with them can be extremely effective.
A closer look
will produce more hypertrophy if you cut the range of motion. This is because a full area can significantly unload certain parts of the lift like horizontal skull breakers. (1
They also allow extra volume by extending a set, which further stimulates muscle growth. They can also force you to train a specific range of motion that may have a sticking point.
If you have trouble getting a certain muscle to grow, you can use partial muscles to activate and highlight a specific muscle on an active ingredient.
According to Christian Thibaudeau, "Do this by keeping repetitions only in the range of motion where the target muscle does most of the work itself, avoiding getting into the transitional zones where other muscles start to go past, so that the maximum tension on the target muscle is maintained. "
If you are too busy lifting in a full range, you will leave profits on the table. As you mature in your training, adding partials is exactly what you need to induce more growth or break a sticking point.
3 stupid rules that no longer apply
Use of partial repeats for size and strength
- Goto, M., Hamaoka, T., Maeda, C., Hirayama, T., Nirengi, S., Kurosawa, Y., Nagano, A., & amp; Terada, S. (2017). A subset of exercise exercises facilitate muscle hypertrophy and function through sustained intramuscular hypoxia in young trained men. The Journal of Strength and Conditioning Research, DOI: 10.1519 / JSC.0000000000002051