For the algorithm

Returning to this topic would be cool. More data available now

Most enlightening video ive seen so far regarding the topic. 👏🏼

Full rom than partials as an intensifier is a great combo!

First 😎💪🏼Love ya Layne

I ain’t afraid to say it, I do partial ROM when I’m doing chest pressing for hypertrophy in the 12-15 rep range. I like only doing the part of the rep where I can feel the chest working and being stretched. Doing full ROM of motion seems to make my triceps fail first and thus leaving some chest stimulation on the table.

Loved the video! Great work. 👍🙏💪

Excellent, easy to understand, right to the point. Tanks

Just keep it coming. It's great information

Thank you Doctor! You're the best

For biceps, chest this type of training can really come in handy. Going to failure with partial push ups seems better than full ROM push ups.

Nice take Lane!

leaving a comment for the algorithm and because i love science. thanks again Mr.Norton !

I do partials on chest press. When I started lifting my chest with my smallest and weakest bodypart. I have always did partials on incline & deline chest press. 20 years later may chest is one of my best body parts. Jay Cutler also does partials on chest press exercises so I agree with this partials w/stretch theory.

Always good content

For the alligator rhythm

John Meadows was a big proponent of heavy partial lateral raises or partials at the end of the lateral raises.

thank you

Thank you ! For the algorithm

Super interesting for leg curls and extensions, where full rom often limits set

Layne I think it would be fun to see you workout with Mike Israetel and Jared Feather

I think it can be helpful for those with joint problems to reduce ROM at least in the short term. Also, to add some short ROM movements at sticking points can be good for strength, but they have to be added to full rom work, not instead of. Then there is the whole question of isometric work, which is essentially zero ROM

Good info

Layne!!!

The key is - All of the above. Periodization, cycling, phases...all depends on person, goals, years experience, exercise, specific movement... On one exact answer. Case by case. Person by person depending many factors.

Heavy pin press and rack pulls help significantly

Why not do full ROM till failure, then do the partial range ...

IMO, people want to cherry pick data for partials because they are confirming their bias.

Good video with good points made. I think the best way to utilise 'partials' would be the method used in the Golden era by lifters like Mike Mentzer. Do full reps with full stretch and contraction, but after failure continue with partials ( known as 'Burns' back then) This is what I have done for decades, and means that with exercises such as back and shoulders you can eek out extra reps in that easy portion of the lift. Top work dude! 👍

I do like to do partials as an addition to my normal workout. Sometimes I'll throw in a set o0f partials after doing my normal workout. Usually do them nat the start and end of the motion. Sometimes I just like to do then so I can really feel the muscles I'm supposed to be working. MAKES MY FORM BETTER

The stretch position for lateral raises is also the point of least gravitational force as are leg extensions. That may be why they are easier in the stretch. If the lateral raise is done on an incline bench one arm. The story is different. The same with a preacher curl versus a preacher curl on the vertical face of the bench.

Most experienced people who use partials do it to suit their own body and it's very personalized. My elbows slightly hyper-extend in the lockout position and if I do any kind of curl in the stretched position all I feel the next day is my bicep tendon. So for me doing a full range of motion of the elbow joint when training biceps is completely counter productive since it increases chance I get injured. Same with bench and the pec tendon since my forearms are proportionally longer than my upperarm and can't keep shoulder stable in the stretched position, when I do paused bench the next day all I feel is tendon pain. For me I am stronger on spoto press than touch and go. If there are no issues like that it is preferable to do maximum range of motion where you feel the muscle you are trying to train and this varies from person to person in slight ways. When doing rows your lats do not do much once your elbows are behind your torso, so full range of motion of any kind of row is going to be limited by rear delt strength. I don't know anyone who seriously claims intentionally making your reps shorter for no reason will produce better hypertrophy results. Arm wrestlers do isometrics and partials to build up strength at those angles but for hypertrophy they still try to maximize the movement.

Saw this topic on another channel as well, and seemed to work for bicep curls with partials at the bottom.

When you want to see, for example with shoulders, in a stretches position and you mention that it's easy, I think you refer to an exercise where at the beginning of the exercise is NOT against the gravity or resistance, but if you manipulate the angle in such a way where it's really hard and directly against resistance AT THE BOTTOM of the lift or beginning within the range such as a cable(where you can manipulate the angle and where resistance is coming from, you may get the same results as a stretched exercise for legs...hope this makes sense. I think it's a lot of over complications though at this point, but hey...it always comes to this point eventually for fun?

I'd be interested to see how it affects not just hypertrophy, but secondary movers and tendons etc,

I've seen these partial movements from Hany Rambod when he was training Cbum and others athletes. Seems effective with partial at the end of a set

Im doing like 1/2 - 3/4 reps with lateral raises(I have 15 lb and 35 lb dumbells, but nothing in between) and seeing great progress. I think the partial reps are good as long as you're only doing it because you're incapable of doing the full rep. That way it still puts significant load on the muscles. It could also be that shoulder exercises specifically just respond better to partial reps vs other exercises, though.

We need a MIKE X LAYNE collab

Only study I’ve seen on lengthened partials was John Meadow’s delts

I was thinking about this today trying to figure out an "isolation" exercise for quads in my home gym. I was thinking a squat but not standing straight up and not going below as well to keep constant tension on the quads. Perhaps a scenario like this could be useful. I think this superset with regular squats would be killer.

Praise be the algorithm!

I really like to do partial range reps in the stretched position to finish off a set.

Greg Nuckols did a review of the research on partials for strength training; he suggested that there was tendency in the data toward the superiority of mixed full rom and partial rom training over full rom only for strength. The effect could’ve been due to novelty - maybe exercise variation with full rom would’ve produced the same effect (eg full rom squats as well as full rom unilateral work, etc). Most top sport coaches will train force/power production in more specific joint angles, using quarter squats, single leg quarter squats, high box squats, etc. I know randy Huntington uses 90 degrees and 120 degrees for squats, and I think another variation as well.

For the algorithm! 💪💪

Fooooooor! ... the algorithm

Where is dr. Mike and team Full ROM? 😂

Would love to see an update here

I know people would love that Rule to work with pullup too. Lol .. yea right ...

Treat partials as an intensity modifier. So 80% clean reps then eek out the last 3/4 with some partials. Pretty simple stuff

Occasionally I perform pushups in this stretched bottom position with partial ROM

Embrace the pain and do full ROM.

Chris beardsley has a shit ton of info on partial reps etc are beneficial

If you do partials at full stretch to failure, how do you put the weight down. I don't mind doing an excercise to failure, then doing a couple of half reps, as I can't complete a full rep, but can do some half reps.

check out Jason gallant, acomplished natty bbder that did partials his whole career

Any update on this research ? Dr layne norton

Partial range of algorithm

Team Full ROM here.

What about Jason Gallant from Natural Gallant Bodybuilding? He is like the king of partials / shortened ranges of motion and hes really big. Guy was a natural canadian champion i believe. Hes interesting if for anything else just to see the direct counter to the full ROM or nothing guys and they cant argue with his body

What if the lateral raise was done with a cable machine so the tension is maximised at the lengthened position?

For the algorithm!

Just here giving rhythm to the algorithm

*Video Topic suggestion for WTFitness* Please do a video on the efficacy of saunas for fat loss

Due to injury and aging am close to 51 now i changed my training no longer squat nor deadlift back pain upper neck etc.. i used db with higher reps, but i feel slowing down the movement helps might try partial reps at one point.

Hey Layne, should stretched position always be harder, provided load is on at stretched position? I understand your delt example but there is no load on at bottom of lift.

Maybe do alternating days of full rom vs partials? I donno what to think about fitness anymore - everything i learn just makes me more confused

Partials in stretched position anecdotally seem to promote better growth

This video feels like a special shoutout to anyone on the leg press loading 6 plates a side & shouldn't lol

ngl Layne youre looking tired and exhausted in this video. Take care bro appreciate the video!

Funny how the fitness world is lining up behind Joel Seedman.

Al go, Rhythm

The question is though for people why do partial reps when you can do full range of motion… unless your mobility or working round an injury is an issue for full range of motion, it’s common sense that you would want to work all muscles through their full range lol! Love the videos @biolayne saved me so much unnecessary stress with all the bullshit online around foods etc

Doesnt it also depend on if an athlete gets more benefit from the part of the motion they are repeating? I think its high or triple jumpers reap more benefits doing the top portion of a squat partial ROM

After decades of suppprting full range-of-motion while studying and refining his Superslow protocol, Ken Hutchins eventually shifted toward advocating for workouts entirely comprised of high intensity static contractions, with minimal exceptions. Granted, Hutchins' current protocols (and strict definition of the word "exercise") may not be entirely applicable to the goals of bodybuilders, powerlifters, or some athletes. But, when taken to near failure or true failure, there is evidence for many "exercise" benefits, with no range of motion. Depending on your goals, your mileage will vary.

I do believe there is about leg extensions and eas again inthe stretch position ,also full rom of a motion doesnt nean full rim og a musvle in presses locking out is fir sure inferior than cutting the upper end of the movement living fir instance all the tensionon the bench on your pecs

What if we did delt raises in side-lying in partial range because physics?

Forrrrrrrr the algorithm

Do stretched-muscle isometric exercises like farmer's walks work in a similar fashion?

For the context of this video, we are talking about only working in a specific and reduced range of motion, right? This would be in opposition to working in a partial range of motion where we are mechanically disadvantaged and a separate exercise to work the same muscles in another range of motion where we are mechanically advanced. Do I have that right?

I’m also super curious about the partials on a delt raise, row, etc. Let me know if you see anything!

I have a sneaky suspicion that if you put enough load on the exercise at partial range so that it makes it extremely difficult you’ll get what you’re looking for. …as close to failure as possible.

It depends on what part of the ROM the partial is. If you’re doing the lower 2/3 if a curl… maybe. The top third like I see most ego lifters? Total waste of time and virtue signal of a Dodge driver. Also… what’s the point of a lower partial squat in practical terms, either? Taking a little pause at the top can inspire 1-2 more reps out of pure anger. I think those reps on a final set are more beneficial than whatever partial reps can give you.

Excellent info I just completed a couple days ago and I did it exactly like this and peaked perfectly. Ended up winning the Heavyweight division

👏

Makes sense that the hardest part of the movement that requires the most amount of effort will give the most results, no?

Nope partials have been shown to create more hypertrophy in the stretch position in some studies. Probably because of passive tension. More and more and studies are showing this.

here is a partial comm

Full rom-> 90% training full rom and 10% lengthened partials, not in shortened position.

If I watch half the video is will I get the full story?

Hey guys I'm pretty sure you need to up your mic volume

👍🏽🏋🏻💪🏽💯🔥

How about armwrestling? Most of the pros train in static of short range

How partial of a range are we talking about though?

👍👍👍

Whats your take on Drkendberry now? He's full carnivore

Ago

I use full ROM all the time with my lady

Anecdotal only: A friend of mine was one of those strong man guys from the 80's. You know, the guys that rip telephone books in half and bend nails and shit. Well he was adamant about partial reps in a stretched position for compound movements like bench, squats and shoulder press. He said he didn't blow up until he started doing them. This guy is fukn enormous btw. But the caveat here though was that he was doing massive reps and sets to achieve this. Mind you, this guy is the biggest guy I have ever seen that is natural. I honestly thought he had used steroids at some point but he says absolutely not. This guy can rep out 315 35-40 times and he's about 60 and he swears the missing factor in his routine was partial reps in a stretched position.

a comment, for the algorithm!

You should train all ranges of motion end of debate, minimalism training gives sub optimal results. You can't get all the benefits from doing one thing, there will always be tradeoffs to each kind of training.

This is what I suspected. Want more muscle growth? Do the hard part instead of the easy part.