Partial Reps vs Full Reps
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- Опубликовано: 6 сен 2024
- Partial reps have become popular with its close ties to increase time under tension. Time under tension itself is popular for its hypothesized ability for improving muscle growth. But do either of these ideas actually have any evidence to it? Let's find out!
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Picturefit on RUclips! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
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As a patron of other RUclipsrs. I'd suggest releasing your videos a couple/few days earlier to the patrons who support your content. even if it's just a $1-2 per video. Just a thought, enjoy your work.
Please do the dup program explain and how to do it
Hi PictureFit Bro, I have a question - If I lifted a weight on Monday and If I tried to lift the same weight on Thursday. Its difficult to lift. I feel its heavier than the previous day. What would be the reason for this. Plsssssssssssss help me :(
Do a video on compound movements vs isolation?
Hey PictureFit, we need to now that partial reps are more than useful we trying to add volume and strength to the workout, ( if a elite athlete works there one rep max, and to it add 3 partials or so, it going to lead to a grater muscle adaptation therefore strength gains// within the same case but adding it in the last set after a few reps is going to improve the pomp AKA>>>> muscle grow) definitely we need more studies and we continue to wait.
“You can be half of a lot of things but don’t be a half repper”
Words of wisdom by the Brofessor
The swoly bible
Tha Chrch Of Iron
Reps for Jesus.
@Crockett thank you that makes sense they should study that
False. If you have trouble at bench at the lift start, half reps there is what you do, and if you have trouble finishing the lift, the top half of the lift is what your do. You do them as pause half reps.
partial reps are fine if you don't upload it and call it a "squat PR"
Frfr
How can anyone dislike a video like this, so well explained and researched, is beyond me.
All good. I find it easy to ignore the 0.1% of dislikes when I see 99.9% of the opposite :)
yt: PictureFit has released a new video
me *immediately opens it*
Awesome!
Partial reps put less strain on joints. When I got shoulder surgery, I used partial reps to rehab it. I worked and now use ROM and partial reps before and after my workouts.
A valid reason for partial reps
Probably false. You have to hold the position regardless. But if you have torn muscles or tendons, you physically cannot do a full range of motion anyway, so you start with partial reps and extend the range over time.
Jeff cavaliere already taught me to focus on the eccentric.
owais suryo What is eccentric?
The negative aspect of when you're lifting something.
Exactly and you can push beyond failure of your full range of motion by using partial reps and focusing on the eccentric stretch
Go to alpha destinys channel and you will have new info to consider. He is mostly against slow eccentrics due to connective tissue damage. Its pretty cool.
NikoraGamer jogando Isn't the whole point of eccentric overload and any muscle building contraction to break down muscle tissue anyways??
Aka Kali muscle reps...
Godswill Ngwaka go day that to he’s face
Partial reps are good for reaching complete failure AFTER performing full rom
I dont know, but i start heavy full reps and pyramid it down and end with some half ass reps untill IM on the edge of mabye risking un injury. Thats when i stop. Is it failure? I dont know but IM growing so IM happy.
you don’t need to train to rep failure. it’s a bro myth. it’s been debunked by science guys like Mike Matthews.
From what I've read/heard, partial reps are added to a lifting program to target specific points along a lift.
There was a pretty interesting study, trying to find it but might have to ask my professor. They compared quarter squats, front squats, and back squats. Three groups, each with one squat style. They trained it and at the emd performed all three. The quarter squat group only increased their quarter squat strength. The front squat group increased front and quarter squat strength. The back squat group increased strength across all three. In terms of strength, training the greatest effective range of motion is suggested to be the best option, as seen by this study and picture fits evidence. Great stuff ❤
Partial reps can be benefical if you struggle at a specific portion of a rep to over come weaknesses like with isometrics
EXCELLENT presentation. The problem seems to be ALL partial reps or ALL full reps. That divides people into two camps. What about incorporating partial reps periodically into your routine for diversity? If there ARE some benefits to be gained from partial reps then why not use them? It doesn't have to be ALL one way or the other.
Either do it properly, or don't do it at all. At least my thoughts on it. Another quality video man!
voltaspeeder17 what about rack pulls above the knee
Why is full range of motion proper? A barbell bench press isn’t full range of motion, your hands can go lower than your chest.
Sam barbell bench press is overrated, the range of motion being one of the reasons. If you're aiming for growth, use dumbells as they allow full range of motion, allowing for a greater stretch and overrall greater muscle damage.
Shea Doherty
'Either do it properly, or don't do it at all', that's definitely not true in this case. The partial reps at the bottom portion of the bench press (or the way that isn't 'proper') is where most of the chest stimulation is, the lockout is mostly triceps. You'll find it more beneficial training partial reps with the bench press and following up with floor presses or skullcrushers for tricep development. This is based off of how fucking big my arms and chest are, no studies needed.
0:54 But if these two studies studied partial reps not in long length portion, they're not a good measure of how this translates to full rep.
The study with the knee joint exercises is a better study to see this since it was done with the muscles in long lenght and showed the greater gains.
Depends last reps u can't do full so u move to partials for extra micro tears thus resulting in increased hypertrophy
I really love how you are breaking complex topics down.
Thanks!
Like always do what works best for you. My experience with this topic: I started lifting when I was 18. Immediately hit sticking points. 135 on the bench the most memorable. (2 x 45 plates and the 45 lb bar itself) Got frustrated that I could never go past this so started training off & on the next decade or so. Read a book about partials. Now I could safely bench 185 partial (2x45 Plates & bar + 2x25 plates & bar) but I would always get stuck with the bar on my chest if I tried to do full range with 185. But I could definitely take 185 off the hooks & come down a bit. So I did this. Before long I found out I could get 225 off the hooks. (4x45 plates & bar) Then even 275. (Added 2x25 plates to 4x45 plates) At this point I went back and tried doing 185 full range and it's a joke how easy it is. My take away: Resistance training is just that. Resistance. The greater the resistance you encounter & overcome then the greater your strength will increase. At this point I'm not even sure if you need to take the bar off the hooks to have gains, I almost think you'd gain more from just pushing up on 500 pounds than you would from brining 135 pounds off the hooks and to your chest, then back up again.
Even isometrics will add to your strength and that is almost what you were doing with your 1/4 or 1/8 range of motion reps. But, be careful. If your muscles are only used to partial reps then they may not be supple enough to do a full range motion under heavy weights without tearing. There's a place for both partials and full range exercises.
In my case i can only do tricep exercises in partial range of motion (in tricep pushdowns instead of 0 to 180° i go from 0 to 140° degrees) because i strained my right tricep , and if i contract hard in the concentric part reaching the 180° it bothers me , but if i do 0 to 140° im out of the danger zone , the reason is that i got formed scar tissue that bothers me when i fully extend my arm under weight , so i can grow my triceps doing a little bit partial reps :)
You cover everything, it's impressive.
Thanks!
QUALITY video and info as always. I just really wish that leg extensions study had one more control group with full ROM. A man can dream
I have a feeling the full ROM group will outperform both of them. I think it's more to do with comparing the two and seeing which is more important for stimulation.
But it depends ...
For bench press, bar against your chest is maximum strain at that end of the lift, and is not a rest state. The only rest state is extension, and somewhat.
Makes perfect sense but I what the video didn’t address was the effect of partial vs full reps on joints for older people. I teach more partial reps with lighter weights for my seniors to reduce stress to joints and to ensure they are staying in a safer position during the moves. Thoughts please!
I found side lateral raises with a 1 1/2 rep fashion I learned from jeff cavaliere works very well. You can really feel your shoulders start to burn, and as someone with bicep tendonitis and shoulder pain, it doesn't hurt it anymore than a regular lateral raise does.
I'd be interested to know if partial reps or full reps are more useful when it comes to athleticism rather than just which is more useful for lifting. When you jump, you rarely if ever go down to parallel before you push off. You're usually only going to get to about the half-squat position.
Great question. I’m curious to know the answer to this. In life we very rarely use a full ROM. If you watch the channel House of Hypertrophy they said it’s a it’s 3 different types. Partial/Long Length/Full ROM. One study said long length produced more muscle thickness than Full ROM. Crazy to think that not doing a full rep can create better gains when we been told for years to do Full ROM
All I know is, if Tom Platz tells you to give him baby reps then damnit you give him baby reps
Partial reps are good for complex movements. For example, Olympic lifters would do partial squats such as unracking and re-racking more weight than they can squat, or doing partial deadlifts just getting it off the ground before dropping it. However, they also do full ass-to-grass squats on a regular basis as well. My opinion is partial ROM is supplemental, and full ROM is fundamental.
Hey dude your informations are very help full. Thank you. Why dont you make a video regarding full body splits, upper lower body splits, push pull legs splits and bro spilts(workout).
You answered the question I had burning in my head this morning! I’ve been stuck at 200 lb bench press and have been trying to fudge 225 lb partial reps.
But I’ll stick w lower weight complete reps!
Try both! Or sometimes a week off can be helpful.
Partial reps on things like rack pulls and overhead press in a power rack, done properly, can make you stronger in some ways, but I think the best benefit is psychological. In the old days, they used to say it helped you to develop a contempt for the weights and more confidence so that when you go back to full ROM you can handle more poundage.
Stronger in those specific movements yes.
Oh of course, it isn't really going to carry over to, say, a bicep curl, but the neurological adaptations are definitely useful for weightlifters, not necessarily body building though for sure, which is why I think the old guys were using it for the big lifts specifically. Absolutely agree though, heavy rack pulls might do wonders for your upper back and traps, probably even your grip, but its most likely not going to increase your pulling power from the floor...that's why the old guys would stand on a box and do deadlifts with an even further range of motion! Hahah love the vids though, man!
Lovely information, dude. I appreciate that you go straight to the point and make it fun but not sickly fun. Thanks!
depends on what you want from the exercise ! partials dont make them compound ! its focused! FROM are more challeging the best is to finish you exercises with a serie overloaded in partials to make focusing and to maximise your total volum workout and strenght
Appreciate the hard work and study records which you mention in all your videos with prove! Looking forward to more videos from picture_fit
Thanks!
Thanks for doing all the research! I love your channel... I hate reading studies (for work or otherwise) and tend to stick to abstracts!
I use Full ROM while working out, but whenever I am at home and I need to rep out some push ups or squats I use partial reps to get the pump
Depending on the muscle group worked... I would never do a partial rep on squats and such. But bicep or triceps for example I occasionally do them
First of all, a big thank you for your high quality videos. I live in France and here it is very difficult to have quality content on these topics.
I have a ton of questions to ask you but I will start with 3:
1) How to manage the duration of a training ? Is it a determining factor, for entire session / by muscle group ? I personally enjoy long sessions (1h30-2h), and as long as I keep my congestion, thermogenesis and my focus, I consider it ok. But it's pure feeling, "bro-science". What does the literature say?
2) Next, what about aches and hypertrophy? When I do not feel it, I find that my session was useless, but maybe not ? Is there a real link between these two metabolic processes ?
3) And finally, do you have any studies on the use of electrostimulation in training supplements? This question is related to the previous one because, for me, when I use high intensity electro (very painful) during negative phases of movement (squat, side delt ... calves) I have MOMUMENTAL body aches but I do not know if it's really correlated with hypertrophy ...
Thank you in advance !
I've watched you for so long time that now whenever someone asks me something, it could be anything, I will automaticly answer:"It depends..."
Partial reps are an excellent way to learn a movement, per exemple a Pull Up can be decline in 3 steps : first month you work from above the bar to the middle of the movement, second month you don't reach the top neither the down, (you ony work the middle of the movement) and the final month you work the total movement). It's all about your goal, body and motivation.
It's probably just me but I still like your "it depends" I can't get used to "get your protein"
Hey does anyone know how I can truthfully calculate recommended daily caloric intake?
Don't look for one specific answer. Try to fall within a range. Typically that range is 0.8 to 1.6g/kg of bodyweight depending on your goals.
*It depends*
Awsome video.
I would love to see a video on isometric excersises, and one about tendons and ligaments and how they effect training and 1RM.
Keep it up.
really interesting stuff, thank you for making this! :D
My pleasure!
Partial rep works has their place, but not when it comes to proper lifting. I've done partial reps on the area I get stuck at during the full range of motion. It's more like a remedial/tutorial tool in order to obtain a full range of motion solution. But, gradually adding weight to lifts works better. Also, changing the routine a tad helps some too. For example, I struggled like hell with Barbell Bench Press for a minute, and so I did Dumbbell Bench Press for a couple weeks then returned to the barbell. If I'm still stuck, I'll utilize the machine movements or the Smith Machine for a couple weeks. Just get the work in some how.
Full Reps for general training purposes.
Partial Reps for very specific training purposes (i.e. a Bodybuilder who wants to put as much tension as possible on 1 muscle, a Powerlifter who is trying to strengthen a weak point in the bench/squat/deadlift, etc.).
I seen track and field athlete doing partial reps (especially long jump) to maximize their power output when they doing explosive stuff, sometime they lift 300+kg even tho their body weight is just below 70kg, so ya.... It depend I guess
Thanks picture fit, i just got out of the gym and this helped a lot.
Daaamn those Edit skills are improving, as well as the drawings
Does lateral pelvic tilt causes left hip clicks and left knee clicks
hisoka Fucks you how does a pelvice laterally rotate.. ?
So half range motion can be used as a progression before moving towards full ROM of heavier weights?
Partial reps are a type of Intensity technique to continue doing your set with partial reps after reaching exhaustion from doing full reps.They are not meant as a separate technique.Especially with side laterals,doing as many full reps as you can and continuing with partial reps( of course without shrugging your shoulders) is an excellent way to shock your delts
Why not just change the intensity?
It's exactly like high Rack Pull above the knee vs full Rom deadlift.. With the Rack Pull you can pull much more weight than you can deadlift.. But it's not going to carry over to deadlift but!! It's going to build your traps and upper back very good and grip strength also!! So Rack Pull is great exercise.
for me i feel like generally if i do partial reps i just get the "pump" at the moment, so I usually start the every work program with first set with partial rep, then proceed to go full reps maybe I'm doing it wrong? idk
Try doing partial reps as a finisher! Works great and the pump is awesome
Another high quality contribution to fitness in the community.
Thanks!
I think that we're missing the big benefit of the partial rep here. Maximizing your reps on full range of motion for ant given weight is going to trump partial reps and day. However where the benefit of partial reps is maximized when you hit failure on your full range of motion and use partial reps to push beyond failure. I'd like to see the studies on that. I hypothesize that the individuals who push beyond full ROM failure with partial reps would have greater muscle growth.
Why not just change the intensity instead of cutting down the range of motion?
Because in this scenario you're trying to achieve mechanical failure. And if this was my study I would have all the subjects do a mechanical dropset to failure whilst focusing on the eccentric portion of the lift in any range of motion, and doing partial reps after they've hit failure on full ROM. I do agree intensity needs to be a part of your workout but if you implement changing the range of motion once you've hit failure you're going really be able to push those muscle even further. Especially focusing on the eccentric portion of the lift, you're going to be able to cause that damage on the muscles that will give you hypertrophy.
If you're adding a dropset, you're further confounding volume. Then now you add even more with the eccentric variable. The more variables you add, the less reliable the study.
I’ve always done rep-and-a-halves. For example, on the bench press, I’ll go full ROM up, all the way down, halfway up, down, then all the way up. I’ve found that has the best results for me
I usually only do partial reps during failure if it's too tiring, what do u guys think ??
Great video once again!!!
Be great if you could back this video up with looking into the effects on the lockout during pressing videos. Being the true range of motion in my opinion
When doing partial reps it‘s important to know when to use it. On a bicep 21 curl you can use heavier weight for the bottom movement since it‘s harder because your muscle is fully stretched
Can you do a video on the pros and cons of a stairmaster?
With preacher curl they should have went all way down since arms are still at angle against gravity I've done theme and are surprisingly kind of difficult at bottom compared to normal curl
To me partial reps are used for warmup. For example when it's leg day, I do squats with no additional weights and start doing the movement with partial reps to go after 10-15 reps to full ROM (sorry for bad English)
What about Ryan Humiston's partial rep till failure then start your full rep sets ?
Please make a video about insulin spike post workout
Love your vids bro, you have really helped me a lot.
One of the best! Thanks
Thanks bud!
Hey man would you consider doing a matcha video about the superfood?
Whoooopaaaaa and Again i gained a whole lot of knowledge! Those are also important gainz
Just came back from the gym btw and opened youtube and saw your newly uploaded video. It’s the first thing i clicked on
Awesome. Thanks for watching!
I do full ROM when I can. In virtually all cases, full ROM puts extra stress on the active joint(s), so for example overhead tricep extension I physically can't do full ROM without destroying what's left of my elbows. Having said that, I try to vary my training as much as I can. I do heavy, light, low reps, high reps, fast, slow, isometric holds, eccentric, compound, isolation, dynamic, etc. But yeah, as a very general rule, you should aim for full ROM whenever you can.
..what if I do a full range exercise but do the parts where my muscles are stretched out most a lot slower? Longer time under tension but still the full range? That should be perfect then right?
Informative video after a long time from PictureFit👍👍
Thanks!
Great video, as always. I wanted to ask something tho, would you make a video about phytoestrogens and soy protein?
Are partial reps good or kinda propedeuthical for explosive movements?
Please make a video about ass to grass squats vs parallel squats
A video on the differences and evidence of myofibrillar hypertrophy vs sarcoplasmic hypertrophy would be awesome man!
Insignificant differences.
Great vid like always, a bit simple but great info for newbies
I'd be very interested to know if doing those partial reps at long muscle length on the knee extension machine can alleviate the knee damage that we know can happen when doing full ROM knee extensions.
Really appreciate all the great videos! Any chance you could do one on peanut butter?
Please make a video on how long it takes to get big biceps and a six pack
When increase basic strength it worth, but for long run full ROM a lot better because you miss some muscle group when only doing partial reps. That is why a lot people can do a lot reps on half reps pullup but barely do one on full ROM. Maybe better cal it zero reps.
I've done half squats occasionally for athletic position and stance with extra weight, and I think specifically for me it does help mostly** for the sport specific positioning. I mostly do full squats to ATG depth. I've been working to try and keep my depth to just below 90 degrees. From these studies it suggests that squats from the low, to the half position are better than the upper half squats. Do you think that would be a functional exercise?
Also what's your opinion on pause @ depth squats
I really love this channel so much💕💕
Thanks bud
I like to use partial reps once I reach the failure on the full rep range, helps me squeeze out a few more (half) reps!
What about taking aspirin to get rid of muscle soreness?is it bad or good.
Video on full body workouts vs splits!
Please Give Us Information About Stretch Mark ?? How To Deal With It ? I Have Got It From Bench Press..
Great channel and amazing content ..... could you do a video on lifting volume?
Hello everyone, I need to knows which better exercise from you all. Which is better, gym routine or calisthenics routine?? I really got confused about that.. Thanks for help 😄😊
I was thinking about this for the last days, thanks! A video about intermitent fasting would be great, I've seen a bit about it but as always it's better to see the science behind it. Also the so called stomach vacuum and what are its benefits, if it has any
this video is VERY GOOD!
Cool background music. There are old dudes at the gym we make fun of for partial reppin’ it, but then it occurred to use that they are in pretty good shape.
old dudes also want there knee caps to stay where they are, so full reps arent always the best i guess
Aso - Ultra Violet. Not that you were asking but I’m just sayin’....
An interesting area to look into might be burnouts with partial reps. This is clearly just one person talking, but when i used to be really into dance, i would do bodyweight partial rep reverse flies (like the kinds one would see in a Pilates class, so the rom focused on the squeeze) after full rom weighted reverse flies to failure. More than anything, I could actually FEEL a difference in strength and even how I walked. I suppose that example could also sort of be reflective of your findings from both the bodyweight video and the heavy low rep vs lighter high rep video.
It's anecdotal, but I've had success with loading the squat heavy for eccentric tension through partial reps, from standing to quarter depth, half depth and full depth, all with a spot and decreasing the weight load when increasing depth until I was at 85-95% of my then max for a full rep.
Sounds like you're hitting full ROM but in different points.
Man you are the boss...luv ur videos bro
Great video as always man very helpful
My pleasure bud.
PictureFit holy crap you replied omg
Can you do a video on progressive range of motion for strength and/or hypertrophy?
Can you do a vid comparing whey protein to plant protein? I started to increase my protein intake and my body couldn't handle the increase until switch to a plant protein.
Can you make a video about diets?