The World's Smartest Muscle Building Technique

Рет қаралды 2,289,684

Күн бұрын

In this video, I cover the most evidence-based hypertrophy technique to date: long-length partials. We’ll look into the science behind them, how to perform them effectively, and three common mistakes people make.
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Timestamps:
0:00 - Intro
0:09 - What are long length partials?
1:37 - Research on long-length partials
3:54 - Technique 1: As an intensity technique
5:52 - Technique 2: Used throughout the set
7:52 - Technique 3: Integrated partials
8:24 - Common mistakes
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References:
Long-Length vs Short-Length Partials
pubmed.ncbi.nlm.nih.gov/37015...
pubmed.ncbi.nlm.nih.gov/34616...
pubmed.ncbi.nlm.nih.gov/23625...
pubmed.ncbi.nlm.nih.gov/35819...
www.researchgate.net/publicat...
pubmed.ncbi.nlm.nih.gov/33009...
pubmed.ncbi.nlm.nih.gov/36828...
pubmed.ncbi.nlm.nih.gov/33977...
Long-Length Partials vs Full ROM
pubmed.ncbi.nlm.nih.gov/37015...
pubmed.ncbi.nlm.nih.gov/33465...
pubmed.ncbi.nlm.nih.gov/33977...
pubmed.ncbi.nlm.nih.gov/31034...
www.ecss2006.com/ASP/CONGRESS...
Long-Length-Partials Meta-Analysis
www.researchgate.net/publicat...
Quail Study
pubmed.ncbi.nlm.nih.gov/8226539/
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Filmed by Brandon Wells Photo: / brandonblurts
Edited by Jeff Nippard
Music via Epidemic Sound:
Xavy Rusan - Updates
Xavy Rusan - Fact Checkers
Xavy Rusan - See Thru
SINY - Straight Out The Basement
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Пікірлер: 1 800

@BzKnz220 6 ай бұрын

The smartest intensity technique is to watch Jeff Nippard while you lift.

@metta6516 6 ай бұрын

Epic.

@What-he5pr 6 ай бұрын

Instead of

@JeffNippard 6 ай бұрын

Bro 🥹

@gamedestroyer3070 6 ай бұрын

Yeah, you get additional IQ gains.

@jackcunningham3401 6 ай бұрын

Watch Blood and Guts.

@CrackedZac 6 ай бұрын

I hope people don’t take this too far and only start training the stretched position. One of the biggest arguments for full ROM has always been to maintain good biomechanics in the real world and to equally strengthen your muscles, tendons, and ligaments through their full ROM. If people start ONLY doing stretched reps, I think you’ll start seeing more injuries and chronic postural/mechanical issues

@mikopaq 6 ай бұрын

Exactly

@321Tdog 6 ай бұрын

🤔

@Akarsh- 6 ай бұрын

Like Jeff said, do it for last set or 2 only. Else use integrated partials. But FROM is a must.

@Avogadros_number 6 ай бұрын

Been doing only “stretched reps” for years, no injuries, stronger and in better shape than I ever was doing full ROM. Took me about 8 years to figure out that full ROM is bullshit. Maximum time under maximum (relative) pressure is king.

@seanyboyblu 6 ай бұрын

why would doing only lengthened partials lead to injuries? how are ligaments and tendons not involved in lengthened partials?

@samdennis9654 6 ай бұрын

I agree in part, however I think it's important to note that these methods to increase overall intensity should be applied for that reason, to reach a higher level of fatigue. Meaning I'd opt to do these long-range partials at the end of a set or workout after you've done your full ROM training. There is benefits to completing the full range of motion simply from a movement/mobility stand point and allowing different joints to rotate and operate well, but 100% love the long-range work for a pump!

@mikopaq 6 ай бұрын

Well said! You are 100% correct.

@mikopaq 6 ай бұрын

@@coolguitargear Changing up your routine regularly will allow you to experience growth spurts regardless of your gimmick.

@chrispark7823 7 күн бұрын

Jeff said the same thing. Even gave examples of incorporating long-range partials into full range. Did you watch it all? 😜

@SilverSlugs16 6 ай бұрын

This is also something I do intuitively during my back training. Since the bottom stretch of pull-ups and rows is so gnarly and I can move through it even when I fail to finish the peak contraction, I’ve done a lot of sets where I focused on that. Fail full room and still milk it as long as I can reach the deep stretch. My back is now the most developed part of my body lol

@kingdevine7374 Ай бұрын

So with the pull up will the partial be not pulling to the top or not coming all the way day?

@WolfCoaching 6 ай бұрын

It was great coming on, Jeff! Happy to answer any questions about lengthened training as replies to this comment. And if you want some more content on the topic, feel free to check out the channel!

@himesh2006 6 ай бұрын

Wth, you are so fast Dr.

@arjunravichandran1768 6 ай бұрын

I'm confused doesn't the full ROM include the stretched motion too? For example when doing bicep curls i try to stretch and milk the eccentric motion this is my full ROM, is this what the analysts mean when they mention full ROM? Thank you in advance! Edit- if the prior statement is the case then how did this score better than full ROM is it because of doing extra lengthened partials at the end of the set?

@OP-ig1fj 6 ай бұрын

does it work for strength training?

@tibitheking350 6 ай бұрын

every year a new study - omg these fitness big head tell us what to do people - pathetic people - they think we are fuul is this a joke? ))

@WolfCoaching 6 ай бұрын

@@arjunravichandran1768 The full ROM *does* include the lengthened position, but lengthened partials allow you to spend more time in that anabolic position. Likewise, even if a movement is hardest in the shortened position - lengthened partials cut that out, making the lengthened position challenging!

@theylikollikasecial 6 ай бұрын

I think lengthened partials could be especially effective for pressing movements, because: 1. It is easier to keep upper back and overall posture tight without the top-half of ROM. I feel like I can focus better on moving the weight with proper tempo if I don't have to use so much mental focus on my posture. 2. triceps start taking over in the top-half of the range of potion (especially on barbell presses) This isn't necessarily a bad thing but still worth mentioning.

@AlexxSt 6 ай бұрын

exactly

@carlpacquing2575 6 ай бұрын

Good idea. I might try that on my next dumbbell pressing exercise.

@coows 6 ай бұрын

especially on barbell presses, i definitely feel my triceps and shoulder a lot more than my chest on bb bp when compared to dumbbells and the rear delt/chest fly press machine.

@Loha2005 6 ай бұрын

💯

@Viking_Raven 6 ай бұрын

You won't implode on pulling movements if you bend your spine. Obviously talking about SOME of them like cable or machine work. Barbell compounds are obviously not worth the risk. But yeah, as long as it's a safe and controlled exercise, bending your back can give you an even bigger stretch.

@ryankelly9238 6 ай бұрын

Today I incorporated long partials with 3 to 1 reps on cable flyes. You can definitely feel the intensity change between the 3 long partials and 1 full ROM! Thank you Jeff for always providing us amazing and thorough content!

@roadstar499 6 ай бұрын

After 50 plus years of training its always great to learn more merhods..i have used partial reps many times over the years..but i never was sure they were effective...having documented proof most definitely helps your training effectiveness...i will make sure i start applying these to all my body parts ..the key to being natty and 65 is not to over train also...recovering is very important..finding just the right workout that hits the sweet spot is most important to me...thanks for sharing 😊

@roadstar499 14 күн бұрын

Who said i followed his advice...i train instinctively and always switch things up.

@Chachibenji 13 күн бұрын

@wiccanwarrior9 "newby nonsense" while he cites over 10 different supporting clinical research studies. Yall are deeply pathetic, insecure people.

@Rance-lb1in 6 күн бұрын

im 51 now and been training with weights 37 yrs, like you i tto have to train smart, for instance using HIT fomat saves time but can cause us injury due to the intensity, so at 51 i dont want to live in the gym, life is too short so i want to get the most out of my workouts max benefits. like you i have tried partial reps before but i discovered i was getting burnt out much quicker compared to doing full reps.

@Chachibenji 6 күн бұрын

@wiccanwarrior9 "nonsense" coming from a wiccan is some goofy bull though lol.

@scottwelfare9267 6 ай бұрын

Interesting stuff. I think I'll still stick with full ROM for most sets just because of how satisfying it feels but using long length partials as a mechanical dropset on the last set of some exercises sounds like a great idea. Could see that working pretty well for cable flies too

@nygeek6471 6 ай бұрын

You don’t do it only. See Mike mentzer. You fail for full ROM, but can still do partials in lengthened. Jeff talks about it at 4:15

@scottwelfare9267 6 ай бұрын

@@nygeek6471 ya i watched the video. The leading researcher on the topic said he is only doing these partials in his training. I'm just saying I don't think I'd ever do that even if it does give a significant increase in gains over full ROM. I just enjoy full ROM too much

@ethzvn1185 6 ай бұрын

after watching sam sulek ive started doing partials at the end of most sets of most movements. have seen crazy growth over the last 8 months doing it, gained 8kg and still basically as lean.

@DJcs187 6 ай бұрын

I mean, Cbum has been doing this on preacher curls forever. As have probably decades of pro bodybuilders. Adding those partials is free and the basic logic back then and now has been "if I can still manage a couple of parial reps, that means the muscle isn't fully exhausted, so there is more growth to be had".

@Adrian-zu6tm 6 ай бұрын

@@DJcs187 so you switch to the partials when you're close to failure?

@kwest84 6 ай бұрын

If you look at Ronnie Coleman's old training DVDs, he did exactly this. Especially in squats and bench.

@alizaka1467 6 ай бұрын

Yeah I noticed that too

@mathiaspereira5327 6 ай бұрын

Almost every old bodybuilder did it but since the whole "it's not optimal bro" became a thing in fitness people stopped doing it.

@newnewfolk21 6 ай бұрын

He also took body crippling roids

@taeveo9471 6 ай бұрын

@@newnewfolk21What's your point?

@newnewfolk21 6 ай бұрын

@taeveo9471 he could have did body weight squats. With the aid roids give you. And studies show guys that take roids with not working out at all would gain muscle before a natural lifter that's lifting. That's my point

@RickyCarilli 5 ай бұрын

Solid video. I’ve been mixing these in after decades of the same of workouts and noticing positive results. Great explanation of how it works. Can’t believe I’m just stumbling upon you now Jeff.

@ShaunsJeep 6 ай бұрын

Almost 4,000,000 congrats. Thanks for always being positive and sharing your thoughts and research.

@brandonduenow3538 6 ай бұрын

Another exercise that I think gets a big boost in support from this is dumbbell pullovers. Always loved them myself, but everyone always said the resistance curve was bad. Looking a lot better these days

@DJcs187 6 ай бұрын

Great point. One could definitely a video on all those excercises.

@dusk6159 6 ай бұрын

Noticed from experience myself too!

@colenorman5219 6 ай бұрын

100%, it has an awesome stretch and is a great exercise

@polarbearbbb982 6 ай бұрын

I use cable instead of dumbbell by exercising the pullover， the resistance curve goes way more better and lengthen my ROM。

@dimex3362 6 ай бұрын

Always did this for flies as well.

@MrSpwn 6 ай бұрын

This is what I started doing about 8 months ago for my biceps as they are the hardest muscle for me to grow. And wouldn't you know it... my biceps started to blow up. I attribute it to the fact that I can use more weight and hit more quality lengthened partials than full ROM and stimulate greater muscle hypertrophy. It's also less taxing on the core as I don't have to stabilize through a full ROM and I don't end up cheating the weight up to get the full ROM. Surprisingly, I also began being able to engage my left bicep better (I've always struggled with mind-muscle connection to my left bicep). Not sure the mechanism behind that, but I can statically squeeze my left bicep SO MUCH better than I could 8 months ago. I just started about 7 weeks ago doing this for my chest as it's my second hardest muscle group to grow and I am actually starting to notice new growth (I know 7 weeks isn't much time and maybe it's placebo... but I'm going to keep going with chest and see what happens). One last fun fact... this is what I've always done with my calves (because going all the way to my tippy toes hurts my planter's). So I always did the bottom 50-60% of the range where I don't get planter's pain and my calves are literally the most developed muscle group on my body and all the guys at the gym would always tell me how they wish they could have my calves. I never really put 2 and 2 together until almost a year ago looking through some info on this topic.

@TheGreektrojan 6 ай бұрын

I found the same with calves. Jeff turned me onto leg press calf raises and its basically a lengthened partial lift as you barely hit peak contraction but there is constant tension at the deep stretch. Easily my favorite calf exercise. I'll definitely experiment with them more on biceps as that has been a stubborn muscle for me as well.

@alizaka1467 6 ай бұрын

Can vouch for calves. I don't have a good physique(yet) but I have gigantic calves. And i mean like big meaty and incredibly toned calves that look 3d from the front too. To get those, it took me pushing a lot of bikes. And when you grab the handlebar and push bikes, calves work hard while never reaching full contraction. So they are constantly working from full stretch i.e 0-70% rom. Try it out to see how it feels. This way, calves are trained with incredibly high volume. So there are no sets or limited reps. I used to push bikes from anywhere between 400m to 2km roads. Dont ask why cuz it's difficult to explain why i pushed bikes ;) In conclusion, 0% to 60% or 70% ROM with high volume. Just do standard calve raises with high volume in stretched positions, or push stuff for long distances.

@breastmilkenjoyer 6 ай бұрын

Full ROM machine calf raises did some funny stuff to my right foot toes recently, sometimes they cramp just standing around. I'll definitely try just the bottom half.

@CursedWheelieBin 6 ай бұрын

Just be careful with fully lengthening your bicep behind your body. Forcing progression via extra weight too soon can cause a biceps tendon rupture which takes a long LONG time to recover from. Trust me!

@Loha2005 6 ай бұрын

💯🫡

@rds.86 6 ай бұрын

was so curious about this (cuz of sam, obviously). Love that you covered it. Awesome content as always Jeff! It's insane to think L partials could be better than full rom. Trying them after the set starts failing is actually extremely difficult -- it's incredible to watch sam blast out like another 5-10 partials after. I try and I can just get like 2 or 3.

@krackerrsss 6 ай бұрын

Been training this for the last 3 months and its made a huge difference!

@Charles-tz7lc 6 ай бұрын

Always dropping these gems we appreciate you Jeff🙏

@ParvParashar 6 ай бұрын

8:34 Seeing bro Jeff doing some pretty intense stuff always cracks me up. Certainly seems like an advanced intensity technique for sure that we’ll catch up eventually. 😁 Really awesome to see Dr. Milo on the channel. He’s been doing great work in the research field. It’s absolutely fantastic to see him getting recognition that he clearly deserves. Thank you for featuring qualified and experienced people like him and introducing me to many of them. Your videos have been immensely helpful. Your hard work is highly appreciated. Incorporating lengthened partials to maximize hypertrophy is certainly a good idea. I loved your recommendations of using them as an intensity technique and also doing them exclusively for some exercises. I use both full range of motion and lengthened partials and it’s been working like a charm. Excellent video and highly insightful. Everything was explained in a very comprehensive manner. This is a very complete video that deals with all aspects of lengthened partials. 🙏💪👍

@jaedonlong4084 6 ай бұрын

youre seriously onto something with this, im so excited to try this out in my next gym sessions

@thesixpackchick 6 ай бұрын

Really appreciate the detail in this video. I feel like bodybuilders have been doing LLP for decades but they weren’t called LLP… just “partials.” It’s great to have more research to support the method and use in programming 👌

@elliotrichards6948 6 ай бұрын

You're a beast Jeff! Thanks for the consistently trust-worthy information

@BigBossMan538 6 ай бұрын

I’ve been enjoying the new bodybuilding workout program, Jeff. It’s been really kicking my butt and it’s a great way to improve my technique. I feel that I’ve been stagnating for a long time in the gym. I’m not quite 100% as I have a sprained shoulder that needs to finish recovering, but I’m excited to really fulfill my potential with this program when it’s better.

@jordonwade5002 6 ай бұрын

As always Jeff, another great and very informative video. Thank you for the hard work!

@brianguzman1428 6 ай бұрын

Kudos to you Jeff for being willing to change your mind on the dumbbell fly due to evidence. While I’ve always loved the science based approach, I think the some more old school body builders just stumbled upon these types of micro adjustments by focusing on the pump and neural drive components. So when they give tips and training suggestions they’re trying to explain these concepts their body just knows in simple terms. It’s great to have actual terminology placed on these small details that make a big difference. One concept worth thinking about is a matrix of the types of the different types of techniques and which ones you can combine for even more optimization. For example I imagine using drop sets with lengthening partials could yield good results.

@reallyeffingcooltechnodude 6 ай бұрын

I've been incorporating more and more lengthened partials in my training ever since I found Dr. Wolf's youtube channel at the end of the summer. Chest supported rows, pull up machine, peck deck have been really good. Tricep and bicep exercises too. Great pumps and pretty awful/good soreness, if that means anything. Hardest thing for me in the beginning was to standardize my reps: full rom is full rom and you know when you've done it. I needed to reprogram my brain a little bit to get used to the shorter rom.

@Sir_Porridge 6 ай бұрын

Noticed much new growth?

@reallyeffingcooltechnodude 6 ай бұрын

@@Sir_Porridge I feel like my lats, bis and tris have grown more than I expected.

@jeremy242 6 ай бұрын

Agreed, Ive been adding them as intensity techniques (as Jeff and others recommend) and I have been liking them a lot. I usually only add them to the last set of the last week of my mesocycle because tracking them is difficult. I feel like the most growth I've seen is doing these on rows and pull-downs because the peak contraction fatigues so much earlier than lengthened partial reps.

@belnick 6 ай бұрын

Bought you new program, do partials and they are amazing! You could feel the difference especially during integrated patitals. Now I treat full ROM rep as a sort of "rest" rep, because *properly* doing just partial is so much more difficult.

@marcelocosta1277 6 ай бұрын

Loved this video! Keep up it up Jeff,loving the content lately.💪

@Rhummie1 9 күн бұрын

Very interesting & well explained thanks Jeff

@treborsavir 6 ай бұрын

Thanks for all this information you consistently put out for free. These videos in conjunction with your new PPL programming has been feeling far superior to anything I’ve previously done while incorporating less volume than I’m accustomed to. Game changer, to say the least.

@Josh-sv8nj 6 ай бұрын

i've actually been thinking of implementing these long stretch partials into my workouts (possibly for every rep) because my elbows are a bit F'd. they like to click when i try a full range. i'm glad the science behind these types of reps are coming out to show good results.

@Avogadros_number 6 ай бұрын

Noobie bodybuilding has become the cult of full ROM. Which I believe should only be used for certain exercises such as deadlifts and possibly bench press. Almost everything else, you get so much more out of it from doing “long length partials.” I haven’t done full ROM in years. The fact that maintaining the ROM with the maximum amount of tension is heresy to so many fitness enthusiasts is disappointing.

@williamdejeffrio9701 Ай бұрын

I find all of your videos well-supported with current research and very informative. I have done long length partial in the past and somehow drifted away from them. I will now explore incorporating these back into my workouts. Thanks.

@alrodriguex706 6 ай бұрын

Really enjoyed the research you do in some videos I seen from you. Outstanding work! This is the standard when you talk about health; I believe.

@BaurJoe 6 ай бұрын

This all makes total sense and glad to see there’s science behind it. Always loved getting that last little bit out of the tank, but wondered if I’m risking injury if I keep going even if I can’t get full ROM. Will definitely be introducing this a bit to my workouts!

@josipvran 6 ай бұрын

I started doing LLP on chest supported machine rows 6 months ago, rapid middle trap hypertrophy improvements (which is what I aimed for actually), great technique. Also I love the video Jeff, very well presented! 😀

@emach07 4 ай бұрын

Man I've always wondered about this. When I do curls, lateral raises, gosh, pretty much every exercise I do there's always this certain range/area where I don't feel any contraction or like the muscle is no longer being challenged and always wondered if I should just cut that portion of movement out but all the pros say "Full range of motion!!!!" lol Fantastic, the way we keep learning new stuff. This video makes TOTAL sense to me. Can't wait to start incorporating this from now on. Thanks a bunch!!!

@TheMonsterMichael 6 ай бұрын

Watch 8:34 on x1.75 speed, trust me

@ogilvie1231 2 ай бұрын

That was silly

@v1991c 2 ай бұрын

Why not 2.0x?

@jnbovee 2 ай бұрын

😉😉😉

@squigl3z78 Ай бұрын

I fuckin can’t stop laughing

@tjwhite3901 15 күн бұрын

😂😂😅 man damn

@NM-hq1io 6 ай бұрын

On week 2 of the bodybuilding PPL prog - so damn good. I was initially against the 4 days in & 1 day off split as I like to keep my days the same but honestly it’s been amazing + holds me accountable to be up early for the gym, even if it’s a weekend! Thanks Jeff!

@ZyroSugar 3 ай бұрын

How’s it göong

@blackgold4291 5 ай бұрын

PRISON WORKOUTS WIN AGAIN.

@cannabico6621 24 күн бұрын

dont romanticize prison

@p7reston777 6 ай бұрын

I’m loving the program! Thank you for this video! 🔥🔥🔥✅

@Loha2005 6 ай бұрын

As you mentioned in the video, this would work great for Incline Smith Machine Press. Even though I always instinctively knew never to lock out on chest presses because you lose mechanical tension on the targeted muscle, which is the chest, this takes it to another level. I really like the technique you used on the pec dec and could also be applied to chest presses as well if you still want some of that contracted position at the top end. I love that we are learning more and more every day about training in real time. We are seeing innovation in hypertrophy right before our eyes and actually have the means of testing to our for ourselves in the earlier stages of training as opposed to body builders in the Ronnie Colman era. You would have to be a fool not to take advantage of this new information.

@vikt 6 ай бұрын

I'll definitely be doing some long range partial work in my next meso. I'll for sure do it when hitting my back and chest, everything else - I'll see as time comes

@joel9507 6 ай бұрын

I've been saying the same thing about dumbell flys since the evidence for stretch mediated hypertrophy became known to me. There is a reason that all the bodybuilders from back in the day did them and it's because they're effective. It's also changed the way I look at the seated chest press machine in my gym. I used to stay away from it because at the end of the movement my hands were no closer together than when they'd started (which as we know is the one of the main functions of the chest muscle - bringing the upperarm across the body) the movement, so I thought it was a bad chest exercise. I could feel all the tension in my chest mostly at the start of the movement and less so at the end, and I thought (to be fair, intuitivel) feeling the muscle contracting hardest at the end point of the movement was the most important aspect of an exercise for hypertrophy. Now we know that's not the case I am going to put it back in my training plan for sure.

@mrose4132 28 күн бұрын

This is good evidence for continuing your set past failure to complete full range and perform a few LL partials at the end of your set.

@rusfit4106 6 ай бұрын

Been doing this mostly for shoulders and biceps and it works amazing, didn't know it has such a scientific significance. Thanx Jeff for highlighting the research

@pongsakornonnim1845 6 ай бұрын

Really want to hear Dr.Mike's opinion on this topic. This is so interesting. Would definitely use it for my focused muscles. Thanks you, Jeff.

@swiper1131 6 ай бұрын

Mike did a video with Milo a few months ago - kzfaq.info/get/bejne/mZ9grJqDttXDnIU.html

@3v3r1n 6 ай бұрын

He mostly shares this opinion. Also, he already has a joint video with Wolf regarding this topic.

@zerrodefex 6 ай бұрын

Yeah there was even a clip of it in this very video just without the audio.

@BBBerti 6 ай бұрын

He started incorporating them into his training

@strengthbyfitness 6 ай бұрын

100% convinced that a combo of full rom & lengthened partials will prove to be the best approach. After all, reduced injury risk when you end up outside of the partial range you train, strength, capacity and lean mass across the entire length of the muscle are all important. And if all your squats, rows, presses happen in the lengthened partials over 20+ years time, I just can't see that producing a better result than doing both lp and full rom will provide. Solid video as always 👊☕

@dakotaroberts9832 6 ай бұрын

Agreed. Even in full rom lifts, I've been trying to take more time in the second half of the eccentric phase recently. Seems to be the best SFR for certain movements (like hack squats and incline press) over lengthened partials -- for me, atleast.

@Polentaccio 6 ай бұрын

So how do you implement this in practice? Every other rep is a partial or at the end of a set for intensity ?

@briangilley5960 6 ай бұрын

Excellent work on the research 👏🏼👏🏼👏🏼

@AHEUTUBE 6 ай бұрын

The presentation is Excellent. With studies and graphics, my trust belongs to Jeff💪

@justinmadair 6 ай бұрын

Love this vid. I'm left wondering about using long lift partials with weights you wouldn't be able to do with FROM, and then switching to lower weights after to FROM or combinations of. Great stuff! Really got the wheels turning and expanded my thinking.

@DJcs187 6 ай бұрын

That would only work well for exercises like rows where the hardest part is the shortened position though. Sure you could bench a weight too heavy for FROM from chest up until your sticking point maybe, but the setup would be rough. Only doable with safety bars then. Depends on the exercise I guess, OHP you could just do the setup but never reach lockout. Reminds me of rack pulls above the knee done with much more weight than people could deadlift FROM, although those technically would've been shortened partials. Or maybe not, if they were done for the traps instead of the posterior chain. Interesting topic indeed.

@wayneanderton4953 24 күн бұрын

I can't do weight training anymore because I can barely afford the food. Everyone makes it seem so easy but it's very expensive to become strong

@jeffk4710 13 күн бұрын

I can afford it but i cant even eat enough

@wayneanderton4953 13 күн бұрын

@@jeffk4710 I found it difficult at first but you get used to it. I just couldn't afford the food and wasn't getting enough sleep

@ayubshaik2907 6 күн бұрын

What food are you talking about? Like a general 'nothing to eat' case or 'gym specific' costly food?

@wayneanderton4953 5 күн бұрын

@@ayubshaik2907 Just stuff with lots of protein. Eggs are expensive now. Protein infused drinks and yogurts cost a bundle. I can't afford pork anymore which is where I got a lot of protein and I can only get a few chicken wings. Milk is the only thing I could afford but it made me pee all the time

@Jdario134 6 ай бұрын

This is great news. I love how much information is coming out in the science of hypertrophy! My Gaines the past 6 months have surpassed my previous 2 years of lifting

@belindapanton719 6 ай бұрын

You are simply the best source of information. Thank you for all that you do 🙏

@shinobi19175 6 ай бұрын

This is mad interesting. I've always did long-length partials till failure on some exercises, but never had dedicated routine for it because I didn't know it actually had any benefits. Looking forward to implementing this into my push, pull, legs split. May alternate days between full ROM and long-length partials.

@aaryamanrattan8662 2 ай бұрын

I would love to know your observations and learnings incorporating them after 4 months.

@shinobi19175 Ай бұрын

@@aaryamanrattan8662 I wish I had more to share with you, but I haven't been able to be as active in the gym as I wanted to because of life😅. However, I incorporating them into my brief at-home workouts, and the results have been nice. For example, after integrating partials into my push ups for a couple weeks, then doing sets without them, I feel a lot more explosive, and can do a greater number before failure. Same for my bodyweight squats.

@AngryPilot77 Ай бұрын

Dude, I just want to know the clipper length you use for that beard.

@Zetrow7 6 ай бұрын

The editing is progressive overloading for real! In love with those muscle tissue animations

@christopherwoods7805 6 ай бұрын

Awesome content. Thank you, Mr. Nippard.

@animefun9927 6 ай бұрын

just watching him perform the set makes me wanna hit the gym

@sarsattacks 6 ай бұрын

I've started doing stretch partials and they are the biggest game changer I've incorporated in the years of training I have been doing. As you mentioned, it doesn't even seem to have much opposition in the fitness community.

@NikateeN 4 ай бұрын

Out of curiosity, how you implementing them?

@sarsattacks 4 ай бұрын

@@NikateeN You could either do stretch partial "pumps" after your set using full range of motion, or do accessory exercises with heavier weights with partials. For example, after finishing my weighted pull ups workout with 65 lbs, I would do scapular pulls with 125 lbs.

@83gh 6 ай бұрын

I tried it when I was experimenting with single set to failure combined with constant time under tension - this pretty much enforced lengtened partials to stay in the movement range that kept high tension on the muscle, although for some exercises (like curls) it also meant not going to full extension, beacuse that's where the tension is minimal. I grew way more muscle than ever before, that being said I was (and still am) a relative beginner so I would grow no matter what, and the extra growth could be attributed to consistently hitting true failure for the first time, and then going beyond it with drop sets. Pumps were insane. Sets were significantly harder than the regular ones due to lack of "mini rests" in the locked-out position, and the burn would start hitting very early in each set. It took a lot of willpower to grind through that burn and hit failure. Thank you Jeff for the idea of having every other rep being a lenghtened partial, that sounds like a reasonable middle ground that also keeps sets comparable to each other (unlike dumping on the lenghtened partials onto the last set).

@lukasilje2335 4 ай бұрын

Thanks for examples mate!

@disphugginflip9279 6 ай бұрын

This is pretty interesting. Tom Platz talked about this in his group training video, the one where he dry humped the air while doing leg extensions. He might not have known the science behind it, but he knew they worked. Ahead of his time.

@pablowentscobar 6 ай бұрын

I've been doing this (very similar to how Jeff laid it out) for a few months now, It helped me break through a plateau I was stuck on with biceps. Unbelievable pumps.

@KungFuZer0 6 ай бұрын

What bicep exercises do you like doing these types of reps on?

@pablowentscobar 6 ай бұрын

@@KungFuZer0 Preacher curls, or anything I can get a good stretch going. Like standing one arm curls aren't as good because your arm is just hanging.

@TrevorFullbright 6 ай бұрын

Super happy to hear you mention you think it's to early to throw out the idea of doing anything that overloads the mid to short range. I still think it can be super valuable if nothing else as a means of fatigue management.

@LucyGooce 6 ай бұрын

Is anyone else just hella happy this guy does what he does? I mean like bro really gives us all this Essential Info for free, absolute legend keep up the phenomenal work buddy💪🙌🙌

@Susyyasmin 6 ай бұрын

Jeff is the only gym bro I trust with gym science. ❤

@franciscoxbastidas1147 6 ай бұрын

Te quiero mucho nippardo y su mentalidad de cambiar de opinión al saber cosas nuevas sin miedo a ser criticado

@loneuo8923 3 ай бұрын

Jeff , you are one of the greatest fitness experts/Influencers.your videos Are helping me a lot for my end of study project.Thank you man !!

@stevenzak199 6 ай бұрын

This is a game changing video. I've long heard of using partials, particularly from John Meadows, but he presented them as something extra when you've failed at full ROM, getting a little more TUT, something additional that's better than nothing .... (He also, of course, did heavy, high-rep lateral raises ...) But this puts a new spin on it - partials for their own sake, with their own merits and benefits. I started experimenting in the gym yesterday - leg presses with partials alone, partials after full ROM, alternating a few reps of each ... Chest press machine alternating full ROM with partials in a single set, or doing countdowns: 5 full ROM + 5 partials, then 4 each, 3, 2, and 1, or 5, 3, 1, or 5, 3, 2, depending on how you're feeling (all with no breaks). Of course, 1 1/2s are another familiar version. Wondering whether 21s arm curls might not be as useful as 14s - skipping the upper half (non-stretched) partials. In any case, I'll be using this technique a lot, now that I've come to think of partials in this new way. Thanks, Jeff.

@neppe4047 5 ай бұрын

which one do you like the most now after experimenting with all of them?

@TypicallyUniqueOfficial 6 ай бұрын

I remember the day when people would make fun of Jay Cutler and Ronnie Coleman for not going all the way up on their bench presses and many other movements. It’s just funny to see how bodybuilders who train instinctively get scrutinized for their training methods, but they always seem to be ahead of the curve in terms of methods.

@nunninkav 6 ай бұрын

Jay would NEVER lock out with dumbells. He always said he feels it better doing presses like that.

@tribunaldude 6 ай бұрын

A lot of the research on stretch mediated hypertrophy has been distilled down to the weekend warrior and gym community by my friend Chris Beardsley, who is himself one of the researchers in the very field (Milo should be familiar with him) For those who follow him on Patreon or medium or Instagram, the whole stretch mediated hypertrophy advantage seems to be confirmed only for the lower body AND for the pecs (Milo please feel free to cut in if I've misunderstood) . Another thing, stretch mediated hypertrophy will cause a more "longitudinal hypertrophy" rather than "thickness". But.. and this is the kicker.. stretch mediated hypertrophy involves mostly the active elements and STOPS working very fast and will cause no additional hypertrophy beyond a certain point. However, STATIC STRETCHING will keep yielding hypertrophy (since passive elements are involved).

@WolfCoaching 6 ай бұрын

Chris and I (for that matter, Chris and most evidence-based professionals/researchers) don't see eye-to-eye on the matter. At present, I think the evidence suggests that all muscle groups do likely benefit, and there's no robust reason to expect these gains to be short-lived

@alizaka1467 6 ай бұрын

My calves are incredibly huge and 3d from the front. And the way i achieved that was from never reaching full contraction but training from 0% to 60% or 70% max ROM with incredibly high volume

@GrimlyAlbion 6 ай бұрын

thank you for this video, well made and straight to the point

@Diablokiller999 6 ай бұрын

That's cool, doing training like this for almost 20 years now - splitting the set in 3 parts, full ROM, short and long partials in equal distribution. Melts my biceps every time :)

@yaboiij6694 6 ай бұрын

Its probably most beneficial to do them on a movement where the hardest part of the range of motion is in a lengthened position. But If a movement is shortened biased (ex. Spider curls), then I’m going to make sure I go through the part of the range where most of the work is being done. Or else just don’t pick shortened biased movements

@markus4887 6 ай бұрын

The scientist he interviewed said the opposite in a comment above. He said to do them for exercises where the short part is the hardest like many back, rear delt or biceps exercises.

@kira6353 6 ай бұрын

you should also mention the fact that not all the muscles benefit from stretch mediated hypertrophy. for example, for biceps a mid position curl would work the best. also you should also take in account the fact that longer length training produces more muscle damage so you'd need to adjust your volume for each different muscles depending on the amount of longer and shorter length training

@WolfCoaching 6 ай бұрын

At present, the evidence is consistent in all muscles that have been studied: lengthened training grows more muscle than shortened training. This includes the quads, hamstrings, glutes, adductors, calves, biceps and triceps.

@DJcs187 6 ай бұрын

Using exclusively LLP on hamstrings sounds like a great recipe to not be able to sit down for a week. 😂

@mafuukan 6 ай бұрын

@@WolfCoachingall heads of the shoulder as well?

@pmf026 6 ай бұрын

Will definitely try to incorporate half-roms in my pushup/pullup routine. Good stuff, Jeff!

@charlesbonfante9188 2 ай бұрын

I will certainly give it a go. Thank you. Good video!

@turo302 6 ай бұрын

Dr.Mike is absolutely fuming

@tomasstevensonhoyos4009 6 ай бұрын

Hey Jeff, I am a huge fan of your effort to provide updated while highly useful, nuanced, and actionable advice on the internet. In your "How To Train Like A Minimalist" video, you mentioned how drop sets can be used to allow for more high tension reps while reducing time in the gym. Connecting this video with the minimalist video, it appears to me that long-length partials could be more effective in a minimalistic routine, compared to drop sets, to both save time while stimulating hypertrophy, would you agree (if not why)? Or is this just majoring in the minors?

@psycholars1 6 ай бұрын

IMO they both have their utility, but you know they're not mutually exclusive, you could certainly combine them in whatever fashion suits you. However I believe drop sets only has evidence as a good time saving tool, whereas lenghtened partials seems to be a superior hypertrophy method overall (compared to full ROM) and should probably have some place in any hypertrophy routine whether minimalistic or not. My 2 cents, no expert

@tomasstevensonhoyos4009 5 ай бұрын

Appreciate it!@@psycholars1

@zankiatsu6833 6 ай бұрын

Ima try the integrated Partials on my lifts, seeing this vid, I realized I've been doing long length partials at the near end of my reps unknowingly, that's probably why i've been seeing crazy muscle growth, but it feels like it would make my routine more enjoyable trying integrated partials, especially if there is research that it helps with muscle growth. Regarding Kickbacks, I've had the most growth with my triceps from integrating Kickbacks to my Push routine along with Tricep Pushdowns, I don't think people should disregard kickbacks, especially if you are doing them optimally imo. Awesome video as usual.

@matthewloynd9364 6 ай бұрын

So I have restarted my workout journey using Jeff's original fullbody workout about a year or so ago. I saw some good results but it was a mix of both hypertrophy and strength training which I am excited for both. Just off of the video's though, I felt like I was missing something. I pre-ordered and have started using the new program just this week, and I don't know if its because I have switched up my program so my muscles are not used to the stress or what but man does this kick your butt in a good way. The program is very well thought out and fantastic and I am excited to see how much progress is made after 10 weeks. I also do concure that the long-length partials are a bit tricky to get down. You naturally want that lock-out to rest but you will know once you get the technique down. It hits very differently.

@343gabe 6 ай бұрын

Love it. What about a video on benefits on staying natural? Keeping hormones regular, acne, blood pressure. I'm sure there's way more. Keep it up Jeff!

@fotis3v480 6 ай бұрын

About the only benefit is not having the negatives of steroid abuse😂😂. Otherwise you'll be smaller,weaker,look worse than an enhanced guy, people also don't realise you do not need some turbo cycle to become elite if your genetics respond so you can still be healthy enough and live long. Life is sht do what you want no difference dying at 40 or dying at 50 to something worse than heart failure or liver failure, as a man your chances of having a happy family with these hores out there is slim to none so why bother stressing.

@TurnOntheBrightLights. 6 ай бұрын

@@fotis3v480Whoa that comment took a turn at the end 💀

@minupakumarasinghe3446 6 ай бұрын

@@fotis3v480r u ok?

@RobertBrooks-uu7cu 6 ай бұрын

Yeah that turned into some real venting and coping mechanisms at the end there. Like he was trying to convince himself lol

@andrewlalis 6 ай бұрын

@@fotis3v480 you good bro?

@_NKBD 5 ай бұрын

The science based community finally figuring out what gym bro's have known for decades. Training to failure and hitting partials to failure elicits a lot of growth. The idea of doing your last set as all partials is something I hadn't considered previously and I'll most certainly give that a try.

@janish334 5 ай бұрын

gym bro's mostly do mid range partials, never really going in a deep stretch with good control. imo

@Shibadoctor 4 ай бұрын

Amazing advice seen three videos so far. Great advice back to some training after a few years off. I'd forgotten how to train .

@SBfootsnips 2 ай бұрын

Bro made me fall in love with fitness and nutrition. Thanks for changing my life man :)

@joshuac9917 6 ай бұрын

First

@lightskin.hercules 6 ай бұрын

Damnit

@HeadshotsOnlyable 6 ай бұрын

haha@@lightskin.hercules

@joshuac9917 6 ай бұрын

@@lightskin.herculesyou snooze, you lose brother

@QC9B4XK6u 6 ай бұрын

Jeff I'm already waiting for your dedicated long length partials program.

@markpedersen5986 6 ай бұрын

Thank you for confirming, I always felt more development when running low on ROM and definitely feeling better results while doing LLP when fattigued🙌🏼

@Bazyang23 6 ай бұрын

Very informative content bro. Thanks

@dominic2004 6 ай бұрын

Great video. Thank you!

@ScienceBasedFitness 6 ай бұрын

Great video Jeff!

@gavinweekley389 4 ай бұрын

You the man Jeff. Love these videos

@Beans-great 5 ай бұрын

Appreciate this insight. Will incorporate partial reps in my routine as I’m trying to gain some muscle. Cheers

@Idiotsincarshere 6 ай бұрын

Jeff, first, you're almost to 4M subs, so early congrats! Second, Sam Sulek is quickly catching up on your 3.98M subscribers. I think he's at 2.15M as of yesterday!

@Getfitprescott Ай бұрын

As a trainer, I’ve been doing this and teaching this for YEARS. Wow. I had no idea it was actually studied. Thx for this

@Henrique.Souza0601 6 ай бұрын

Script, editing and content superb as always ❤ Congratz on 4MM subs!

@gethnoble4316 6 ай бұрын

Awesome, I will try it😊thanks😊

@TampaCEO 6 ай бұрын

WOW!!!! I was taught this type of workout by a bodybuilder about 40 years ago. I guess he was way ahead of his time! He called them "sevens" where you did a set of 21 reps (7 upper, 7 lower, 7 full range). I tried it a few times, then forgot all about it. Thanks for the incredible instructions. I will work these back into my workouts.

@DfNetwork 4 ай бұрын

Hi Jeff, this is convincing enough with sufficient arguments to prove that it might be worth started adding to my daily workouts. This will also force me to keep some records of my overall improvements as from now on. Thanks for the tips - really appreciate that. Best!