It’s crazy that Jason Huh was talking about this more than 10 years ago. He trained almost exclusively with lengthened partials.

As a person with lagging muscle group arms (the only one) for years, recently started the LP,its exciting so far and see more veins for a start than normally have before-after workout. Hope to see future arm growth as my other groups exploded earlier in the days. Always've been full rom fan since.

This is the right road! Good vid on your process and thinking. Thanks.

Sirrrr Great vid.Liking before watching it.Good to hear about your experience.

Great job and explanation of these 👏🏻

Great overview Steve!

Very informative. Very good presentation of exercises.

Trying this out, just had my first workout focusing on lengthened partials and it felt amazing

Been following your journey with the partials. Especially with the rows. Also really liked your podcast with Milo Wolf. Would you be willing in future to make a video or even a series off what movements to do for different muscles with partials? Im definetely going to start experimenting with them myself! Great content as always, Steve!

Sick Kiloua shirt! I remember dropping a comment a while back about which anime you watch. I just finished watching Baki and I highly reccomend it for any lifter. I feel like it's the most anabolic content in existence. Highly reccomend starting with the 2001 version, it's just as good as the Netflix continuation of the story

Thank you!!

I'm glad people are talking about this now. I've always done it, but for flexibility, so I never saw the point in coming all the way up from a romanian deadlift, for example. And I used to get really tight pecs, so I'd grab some light dumbells and just get into the lower position of a dumbell flye, and just try to relax and get the muscle to stop freaking out about being in that position. Then I read a bunch of shit about loaded stretching, and how strengthening the extreme end of the range of motion is the best way to improve flexibility, so I figured why not just do very low ROM reps, right at the bottom, and focus on trying to go a little deeper each rep. I can't comment too much about hypertrophy, cus I couldn't give a fuck about it. But it makes everything better. I'm currently building a very high bench to do weighted hip flexor stretches from, and can't wait to try it, cus it's amazing how much more athletic you feel when you can stop muscles spazzing out to protect themselves from going into territory where they feel unpracticed. I also think it's a game-changer for injury prevention. If something is going to pop, it's going to happen in the weakest position. I've been playing around with partial pullovers, and even...I don't even know what to call it, but I'd describe it as a partial reverse face-pull...but pushing...and with dumbbells. And not the bottom third of the motion, just from the deepest stretch possible, up to where the stretch is relieved. My shoulders don't crunch anymore.They were messed up from a lot of swimming. And no amount of face-pulls is going to stop your pecs overpowering your rotator cuff. You just gotta get the pecs to chill. I had NTOS, pec minor syndrome AND bicep tendonitis, all of which are improving rapidly from doing extreme end-range partials

Literally last night did long psrtials on biceps eith resistance bands, just to test it, very slow tempo and quite a lot of reps. I have to say i can definitely feel the soreness in the biceps, i think I'll alternate between full rom and long partials on different days i feel your certainly onto something here, well done 👍

I’ve been doing LPs since watching your video with Milo. Really love doing them, feels like such an exciting break through in muscle science. I does feel as if I’ve been exercising in reverse for all these years though, I was always chasing the contraction. Defo worth a try if you’ve not tried it.

Definitely feel some exercises are geared quite well for LPs like leg extensions. Leg Press and preacher curl LPs are another favorite of mine. Sooo much fun.

i really like it for back exercises and leg extension. Game changer. Also calves and side delts.

These are starting to blow up as the new buzz word lightly. I honestly was playing around with the idea of doing it just like you are full rom into partials

Id be interested in a followup after some months/ Mesos with lp focus. Then you can compare progression between merhods with a broader context outside of new stimulus resulting in adaptation. Ive been trying it on only a handful but the progression looks quite similar. Calves definitely benefitted the most

The gym bros were right again.. used to do them a lot years ago. Still do as a finisher

love doing them um lying lc, leg ext, hacks, belt squat, side laterals with cables (behind the back), and jm presses, oh and on vertical hip presses, these that have a flexible platform

In the NSCA's April 2023 issue of the Strength and Conditioning Journal, there is an interesting paper on this. There are more experiments than you think on this. They go through the evidence muscle by muscle. There is a study on the lats, actually. "Muscle Hypertrophy Response to Range of Motion in Strength Training: A Novel Approach to Understanding th Findings" Check it out. Always love the podcast, btw 💪

I very rarely have tried "new" techniques in the last 5 or so years, but I decided to give LP's a go a couple months back. I train in my garage with free weights, and figured it'd be a fun way to mix things up. I have to say, I don't want to come across as someone that just jumps on a new fad and claims it's the best thing ever, but I have really noticed a positive effect training this way specifically in my arms, chest, and quads. Quads and chest especially. I think one of the reasons it's worked so well for me is that it's forced me to use a slightly lighter weight than what I'm used to in order to be able to do a full set of LP's safely, this leads to me having better control and better MMC. Obviously you could say you'd get the same effect lowering the load and using full ROM, but I'm also prone to resting a lot at times at the top of a movement, and I often have issues really "connecting" with my chest during bench. That's all changed now that I focus on LP. I end sessions with incredible pumps almost every time now, and even got some comments this Thanksgiving mentioning that I look bigger. I've been plataued on squats for a few months now and honestly haven't had too much of a drive to really push past it because the weight I'm working with is heavy and I start getting hip discomfort once I start touching 275+ for reps, so I've basically put quads on the backburner doing mostly maintenance work at this point. Once I incorporated LP's for squats, I'm noticing better pumps in the quads (which obviously), but also feel stronger now. Did a set of 3 with 290 yesterday and the bar felt clean and moved well, better than it ever has at that weight. So now I'm wondering, was it the LP's or something else? Not sure. All I know is that I'm currently loving training using exclusively LP's. Less systemic fatigue, faster sessions, and better pumps. What's not to love?

I have many lengthened partial variations but the most interesting one right now is a partial incline curl, 1/3 rep with a little front raise.

Great vid, just showed up in recommended lol Aren't lengthened partials higher SFR than full ROM though, because you're inevitably going to be using more weight?

I've switched over to 100% lengthened partial training. I agree that the SFR feels much better: more stimulus, less fatigue. I think I'm doing a more truncated ROM than you are. I'm doing more like the first third of most movements. I've tried to find the most difficult place to stop early in the ROM, and then do a brief pause at that point. With most movements it is 1. fast to explosive concentric, 2. brief pause at the tough stopping point, 3. really slow and controlled eccentric, 4. brief to long pause in the stretch. I do think it would be interesting to experiment with the pulse idea that you mentioned; doing the first 10% of ROM. I hypothesize that with enough explosiveness and pausing, this might work even better than using the 1/3 to 2/3 ROM. I may experiment with it at some point down the road. Psychologically, I find lengthened partials so much less fatiguing. I can't rule out the novelty aspect as a factor, but I get such a better stimulus doing lengthened partials. With full ROM, I don't get nearly as much burning in my target muscles, and most movements feel like so much more of a grind doing full ROM. Full ROM leaves me feeling ground down and under stimulated. LPs leave me feeling super stimulated in the target areas, yet still full of systemic energy.

Lenghtened partials on SLDL are a great way to get more volume in at the bottom position of the movement, emphasizing the stretch. Lots of stimuli with a lot less fatigue.

I like them and John meadows used them a lot. That's enough for me

I wonder if the study's considered the participant's previous rom. If there's a difference in response from a person that's used full rom vs a person that already trains with a partial rom and is opening new ground and getting a response from the novelty. I see the sfr being useful. Bringing up a weaker part of the motion to allow for better full rom technique seems to make a bit of sense. Either way it goes it's fun to ponder and test.

I feel like there are 2 different thing in the discussion which can and do overlap but are not the same. 1) Lenghtened Partials and 2) Constant tension. Constant tension is just doing some exercises without the end of motion, where your muscles can rest. ie elbow lockouts on pushing movements. I would absolutely love to see you do a series of videos on how you do some of the LPs on different exercises.

Really struggle putting size on my legs. Might implement this.

I've been incorporating LPs for about 2 years now as form of beyong failure training (so I do them after I can't get another good rep). My favorites are on leg extensions, cable lateral raises and reverse pec-dec flies

Lengthened partials are real interesting. It not only seems backed by science, but also feels like it is working the muscle very hard and keeping constant tension on the muscle for entire sets. I still plan to do full ROM because I like the flexibility it maintains without the need to have a stretching routine. I use full ROM almost as weighted stretching to maintain flexibility.

So I mentioned in a previous video about leg press partials sucking lol. I think there's some sort of anesthetic effect after the first tough set where the quad burn is intense. The following sets are much less painful despite using the same RIR. I wonder if that is a mechanism Milo hasn't considered as being a reason lengthened partials are most effective. Literally numbing the pain signal in order to get more effective reps at the most effective muscle length range.

Hi Steve. I’m going to take some convincing so it’s great you’re experimenting for me😂. What I am currently doing however is full RoM but with ultra slow eccentric speed in the lengthened part of the movement. Jeff Alberts style I guess. Then a pause in the fully stretched position . Then reasonably explosive out of the bottom stretched position to maximise the intensity during the stretched portion. But full RoM. I feel like with many movements the fully contracted part of the movement still has benefits even if only by working different muscles to the lengthened position or increasing the total time under tension and fatigue thereby meaning more efficiency. So with pull ups or rows for example, yes the lengthened part might be the key part for lats but the contracted part might work the mid back or rear delts better meaning a more efficient workout overall. These are after all compound movements are they not? For isolation movements like bicep curls etc I can see far more merit in lengthened partials as it’s not like other muscles will get worked on the fully contracted position. It’s all very interesting though so we’ll see where it all lands no doubt. Thanks for sharing your experience. Be keen to hear of you actually notice any improvement in growth in due course. I’m really feeling longer I’m getting a lot out of the ultra slow eccentric stuff Jeff Alberts style and getting much lower reps from the same weight which is fantastic for things like dumbbell press where heavy weights can be hard to set up.

Interesting that you chose dumbbell lateral raises for this given the minimal amount of load in the stretched position. Wouldn't cable lateral raises be a much better choice for lengthened partial training?

That feel when John Meadows was doing partials out of the stretched.position 10 years ago. Bro science beats science again.

I've started incorporating this technique in current meso but mostly for reps beyond 0 RIR and for smaller muscles. Results so far is higher SFR. Maybe it's just perception but will need a few blocks to be certain. On the Smith Machine squats, isn't 2/3 a better stopping point than 1/2? There is some tension in the second third from my experience.

The team full rom shirt is ironic

I want to see a lengthened partial study that measures regional hypertrophy. I think you might see differences in regional hypertrophy with lengthened partial vs. Full range of motion

LP leg extensions completely destroy my quads. It’s wild how much more I feel them.

I feel like an idiot to have to ask, but what would be a lengthened partial for the calf? The top half way down or all the way down half way up?

It seems to me it would cause inconsistency with the range of motion. With back I don’t think you need to over do it with momentum I usually do it all strict and when I can’t do it I start to ad slight momentum for 3 4 reps

I cant recall who, by there is a powerlifter who swears by 1.5 squats as a great builder for his squat. With all the recent hype around lengthened partials, it seems he was onto something.

When Schoenfeld was last on your pod, didn’t he sorta refute this as the new standard just yet? Particularly since the the studies have only proven an advantage in the distal end with no evidence so far as to the impact in proximal end? I’m all for experimenting - and have just started LP for calf raises myself. It just seems like some folks are maybe getting carried away presenting this as the second coming.

Is there any risk of injury if you've been training lengthened partials for a while and switch back to full ROM. Since you may be weaker in the position you haven't been training. Thats the only mild concern i can think of

Watching Ronnie Coleman’s old training videos, he did lots of partial reps in the lengthened position.

I havent understand. Did you grow better from the partials than before from regular training?

Hey steve! Get ben yanes on the podcast!

I just like doing them on rows

look up or interview Jason gallant (natural gallant bodybuilding on youtube) he is a veteran natural bodybuilder that build his body with partials on all muscle groups, maybe you find his experience interesting

i am not sure if partials are reasonable with excercises like legextensions and db lateral raises. because on these excercises you never go to full muscle lenght unlike stiff leg deadlifts, incline curls or chest flys. with the db lateral raises you put the muscle basrely under load i could see it more with a machine or cables.

If LP are effective would lengthened isometrics be better?

Lengthened partials have been fantastic for my back because it removes my broken shoulder as a limiting factor and gets me closer to failure shout out to my coach ! #milowolf

I dont know if you know Natural Gallant, but all his reps look like partials, yet he has a great physique for a natural. Genetics and simply the best way for him to train, or could he get even better results with a larger ROM?

I’ve been loving LPs I been rotating my meso with FullROM and LPs For lat raises I just get a Dumbbell and lean against the wall till my side delts get a stretch and lift from there. I usually hold for a second or two at the top of my partials and when I can’t hold any more that’s when I figured I hit my failure point. Especially for squats I’ll just use heavy dumbbells at my sides cause if I’m going to RIR 2 or 0 I can just drop the Dumbbells and not have to worry about trying to rerack. I just feel it better holding at the top of the partials for a few seconds. You can just feel a little more burn and yes the SFR is great.

Has LPs had an effect on soreness?

Seems like alot of things that used to be considered bro science are now being proven by data to be effective. Crazy times!

Lengthened partials are a good way to finish a full rom sets too maybe at the end of a meso as a high intensity technique. It really helped blow up my calves a couple yrs back

Side laterals, twist away set up and pull it from ur pocket, and just stay with the tension, been getting super sore

Leg extensions are soooo much more enjoyable with lengthened partials instead of always going to the top end of the range that is disproportionately way harder than the lower part of the range. It feels a lot easier to be consistent and progress.

the problem i have with this whole line of thought, is the muscle and excercise doesn't have the same strength/force profile, so comparing the different ranges is questionable.

I'll continue full rom, for my joint and tendon health. And add them at the end of my last or something

are you making gains though? I tried it today, not convinced. Different vibe? sure, but I do not believe it will turn out to be what people hope. I think It might expose that people were quite inflexible and a little stretching helped. Like zma. It didnt boost testosterone, it just exposed that many were zinc deficient. You will be getting stretch gains. The end.

I like you so I’m not being negative towards you. This subject as if it is some new revelation is BS though. A T-bar row using 45 pound plates is a lengthened partial, the cable row to the knee is a Dante Row, the Rack Chin with holds and push always in the stretch is a lengthened partial exercise. A squat is a lengthened partial. It is not about ROM! It is about ROT - you do not lengthen a muscle if there is no tension on the muscle. Holding calf stretches is old school

Lengthened partials is really nothing new. Take a look at inmates and particularly calisthenics guys from NY. They're range of motion has been lengthened partials or "shorties".