Thank you for having me, Mike! If anyone have any questions, happy to respond here. You may also find useful/relevant stuff on my channel, including demonstrations of lengthened partials for every exercise.
hey doctor, just wanted to know if we should start implementing lenghtened partials at the end of our normal set or we can still go on full partial sets and still make the same muscle growth out of it
Thank you for coming on his show! I've got a few questions: Just the other day Dr Mike had a video on hip thrusts in which he was critical of their effectiveness as a hypertrophy exercise because the lengthened glute position is the easiest part of the exercise. Does the leverage matter in the lengthened position or just the total load matter for hip thrusts? Curls aren't the hardest in the lengthened position so why would that position be good for curls but bad for thrusts? If I explode out of the thrust, make sure I reach lockout with my glutes, and I take a slow concentric with them engaged would this hypothetically be the optimal technique for glute gains with the hip thrust?
Hey Milo, I've adopted the full rom life, got t-shirts and everything to fuel Mike's lambo addiction, and I've got two questions in that regard. First: would you say that adopting lengthened partials will most likely increase my working weight as the range of motion is smaller overall, which may lead to less overall fatigue compared to full rom? Second: will you start selling lengthened partials t's so I don't look like an idiot doing partials with team full rom on my chest?
@@Hybriid_.166 Probably not. There is probably a benefit to doing lengthened partials as a stand-alone. It likely comes down to the average muscle length being trained. We just want to make sure we shift the average muscle length being trained to "quite long" and make sure that the lengthened position is "quite challenging". While doing partials at the end does shift the average muscle length being trained slightly, this is a small difference. It also does nothing to make the lengthened position more challenging. For most exercises, partials are a way to achieve both of these things.
It's nice to see uncle Mikey here take the scientific approach, he's biggest proponent of full ROM and no partial reps, yet when he's faced with data he's got the balls to show it to us! Cheers Watermelonhead !
That's likely because Dr Mike's insistence on "Full ROM" is based on his observation of people missing the lengthened part of the movement rather than the shortened part. People are typically doing partial reps in a shortened position (shit for growth, good for pump) rather than lengthened positions (good for growth, relatively shit for pump)
@@proxactualDr. Mike got big and strong using full range of motion. Now look at the skinny guy across from him who does partials. Who do you want to be?
@@TravisMcGee151 you’d have to be an absolute baboon to argue against me citing Dr Mike when Dr Mike himself is saying lengthened partials are valid on his own channel. Fucking RUclips comment neckbeards, honestly…
@@TravisMcGee151 Dr Mike would see your logic and disagree with you. The size of the one speaking doesn't make their advice more valid or less valid. Size depends on many things, including: steroids, genetics, best practice, consistency, diet, sleep. One could have bad advice, but take roids, have good genetics, diet and sleep, and they would get more gains than someone telling you the good advice, but they their genetics are worse etc... you get the gist of it.
Imagine going through all that loading of the plates and stealing plates from everywhere in the gym that other people might need and then proceed to egolift the weight to look like a complete idiot and not gain actual muscle
No one , absolutely no one quarter reps the bottom half. No one even goes down there at all because it’s so fuckin hard, so doing quarter lengthened reps are BRUTAL
@@Liz-kj2jj I had the same reaction when reading the title, "No way partial reps are good for muscle growth! Oh wait, partial reps at the most difficult part of the lift is good!" 🤣
Threw in a drop set of lengthened partials on each of my exercises today... the pump was unreal, thanks Doc. PS, try Angles90 grips with heavy bent over rows for better movement pattern and ROM👌🏽
Glad to know that I've been applying these tips! Milk the hell out of the eccentric, explode on the concentric part of the movement, doing this I'm usually sore for 2-3 days. I might also include lenghtened partials to milk more of that juicy hypertrophy, especially for back which at lower repetitions gets hard to train with a full range of motion
I also think about it like, you've already done the hard work, lol. With something like chest press machine the bottom part is the best and you just.... drop it
I think none of that should have been in the video. This video was on lengthened partials. It’s as absurd as including “oh yeah you should deload before you do maladaptive overreaching” that shouldn’t be the takeaway
The slow eccentric is so wildly underrated for muscle growth. Gym bros stare when I slow the hammer curls down to a 4 second eccentric like why isn’t he hammering away at these like it’s a bloody sprint
@@pierrea3094 the slower the eccentric the higher the pain! Might be a masochist but I enjoy that a lot. I think's it's also a great way to use less weight and get more out of it - especially with a pause at the bottom part of the movement
I see this working in a lot of cases, but you did the row in the video as a demonstration and I can’t imagine a partial in that case is as good as doing that final squeeze at the very back with a hold. Stuff like shoulder press or dumbbell curls make total sense and I could see it being applicable there.
I agree, I can't see how lengthened partials would be effective for peak contraction exercises where the muscle is working hardest in the shortened position.
@@nickmullen9510 totally, and just because something feels hard doesn't necessarily mean it results in more growth. I find on rows especially if you really let the weight stretch your lats by allowing your scapula to protract, like almost rounding the upper back on the eccentric feels amazing.
Where do you fail your rows? Could you lift more weight or do more reps if you abandoned the final squeeze in favour of focusing on the lengthened partial?
I've started doing partial lengthened squats and leg presses and WOW. I go to about the 2/3's position - just before my skeletal structure takes over and relieves the weight from my muscles. Probably need a "Leg Day, Not Diarrhea!" shirt, so as not to scare the kids at the mall as I walk back to my car.
I’m interested but a little confused. Why not still do full range of motion? Is the implication that I am missing that the shortened partial range is not worth the fatigue relative to stimulus?
A study found only lengthened partials resulted in more total muscle growth than full range of motion, in the study it was specifically on leg extension
Ikr? Perhaps say only the lower part of 120kg bench press vs full range 100kg is the theory discussion here to generate more hypertrophy?(random numbers, I hope you get my point that it's more weight, less ROM, but stretched muscle opportunity better)
Honestly that explosiveness at the long muscle lengths tip is probably why I've always felt pendlays as the best form of rowing for me. Most of the force generation happens right there at the bottom so would make sense that the lift is really stimulating for muscle growth.
I think this is more about the stretch reflex - a faster eccentric leads to a harder contraction in the stretched position. With dead stop exercises like box squats and pendlays, you get rid of the stretch reflex, which makes them less hypertrophic. In theory, if you do rows with deficit, like for example how old school bodybuilders did them off a bench, this would intensify the stretch and make it more effective. Probably not the safest exercise though, you can get a deep stretch with something like one-arm row or chest-supported row
Agree with the comment above., dead stop exercises maybe aren’t optimal for size. Although I feel like a lot of people cheat by using the floor to bounce the weight off the floor. Stay strict, hold yourself accountable and be humble with the weight, it’s a hard exercise
Also rows off a bench reduce stability, also not great for hypertrophy. Use a platform which gives you a natural feel position and if need be use more, smaller plates to get that rom (eg 2x10kg plates instead of one large 20kg plate)
One of the things with this lengthened partials is its easier to never release maximal tension from the muscle. When you fully lock out you have a little micro rest at the top of the rep. I've been doing these for ages for this reason simply to maintain maximum tension throughout a set.
Very interesting…been doing reverse Nordics for 2 years now which have helped my knees and increase quad size….and they are the perfect partial rep by the sounds of it Great content
so glad new research info!!!! cudos how down to earth you r discussing it ! paradigm shift in science is often a messy ego battlefield, so im glad dr.mike really shows character and integrity of how he accepts the studies, and focuses on the practical. btw: im glad to see im on the right track, after so many years of stalled training!!!! im very happy with recent bicep growth, applying slow stretch excetrics, and aided upper partials, to milk the shit out of more lower partial excentrics, as myo-reps or downsets... working like a charm, after 20 good years of shredding my bicep, climbing, rowing, gym, related injuries hes comin back and better then ever !!!!!! thx dr.mike and dr.wolf
Doc could you please clarify something for me regarding the 3 - 8% hypertrophy improvement (also, what does this actually mean) for lengthened partials mentioned in the video. Is this in relation to shortened partials or full ROM reps? Also, does this research balance the difference in load and/or volume experienced with different training methods? For example, with exercise a and full ROM, I'm able perform, say, n reps with m weight. However, performing the same exercise with shortened (less than full ROM but not something stupid) partials I can perform n reps with say 2*m or 1.5*m weight or 2*n reps with m weight, etc. Do we still see the 3 - 8% improvement in hypertrophy? Thank you, this is very interesting. I appreciate you and Dr. Wolf taking the time to include all of us in these cutting edge research results!!!
Most of the research equalizes the work by using the same number of hard (near-failure) sets between full ROM, top-end partial ROM, and bottom-end partial ROM groups. What we find is that top-end partials cause about 10% less muscle growth than full ROM, and that bottom-end partials cause 5% more growth than full ROM, which means that if you gain 20lbs of muscle in 3 years doing bottom-end partials mostly, you'd have gained something like 19lbs of muscle with full ROM and something like 17lbs of muscle with top-end partials. It also gets a bit more complicated when you're very advanced, as the extra stimulus boost and SFR increase of doing more deep stretches in your training can mean that you grow MUCH more muscle that way, because anything understimulative (like top-end partials) just doesn't move the needle much or at all anymore. - Dr. Mike
So… what I got from it is unless you are die hard trying to get that competitive edge (like literally being a competitive bodybuilder) you will not notice the difference and you are probably better off doing full ROM for the fact it is just better for your body (motor patterns, flexibility, athletic ability and what ever else you would want to say). Almost everyone (99%) are NOT looking to become very slightly bigger at the potential cost of “athletic ability.” Feel free to correct me if I’m wrong.
@amorfati4927 If I read your comment correctly, I believe you are making a logical fallacy by drawing a connection where there is not. There is no athletic ability contributed to hypertrophy. Athletic ability is a skill. Hypertrophy is a result of specific training. If an athlete can create the same growth with less fatigue, i.e. a higher sfr, they are incentivized to do so for a number of obvious reasons, not the least of which being that they now have more fatigue to direct towards their athletic endeavors. This also applies to me, not a top tier body builder. My body is 46 years old and I don't have the same work capacity I had 20 years ago. So, higher sfr is better.
@@danielkanewske8473 Well that’s why I put a bunch of different words at first and said “what ever you want to call it.” Then the second time around I just said “athletic ability” instead of repeating the rest of the ramble. Didn’t know exactly how I wanted to word it. What I’m getting at is the gains are not much more and for the majority of the population who is not a competition body builder your body is better off and will thank you for using full ROM instead of just “lengthened partials.” So to use you for an example (which it still applies to everyone). At 46 and seemly not a competition body builder. No matter what you do you’re going to look good compared to the majority of the populous if you’re “doing work.” What is more important, chasing strictly SFR or putting your body through all parts of its ROM consistently? Or maybe somewhere in-between? Which again… we’re talking about maaaaaaaaybe 8-10% difference (so many factors and variables all of which can’t be parsed out even when trying… such as genetics and won’t load previous to training unless they paid people to do absolutely nothing every day until training to name a few). What’s an AT BEST 8-10% difference to most people? .25” on your bicep at the cost of not consistently putting it through its full ROM? The right answer is probably doing both. Mainly “lengthened partials” but one set at full ROM to keep your body functioning as it should. However, most of this stuff really seems into the “hacking” or “optimizing” world which doesn’t matter to 99%+ of people because they aren’t doing the basics up to the standards they should be. Common situation in today’s world where people want to do calculus 4 but they really need to refresh on being able to do basic math in their head at an acceptably quick speed.
Last meso I tried 1,5 Squats (you do a partial rep at the bottom and then a full one) and now I'm doing paused squats with the weight I used to do squats. Amazing!
This is meaningful time under load. Basically keeping a weight at its hardest position, until your muscle fibers start giving out getting closer to failure. You can do the same thing with yielding isometrics. It just boils down to tiring out the muscle and reaching the fast twitch muscle fibers/getting closer to failure. To put it simply. Tiring out the muscle, your muscle calls upon the bigger stronger muscle fibers, tire those out boom reach failure and grow.
These were called X-reps by Steve Holman in Ironman magazine. Where you would use these to finish off your exercise after full range reps for 6 or so X reps
🎯 Key Takeaways for quick navigation: 00:03 🍦 Introductions and Casual Banter - Introduction of Dr. Mike Israel and a lighthearted discussion about ice cream flavors and Europe vs USA. 00:36 🎓 Introducing Milo Wolf and His Expertise - Milo Wolf is presented, a nearly-completed PhD in sports science, focusing on range of motion. 01:03 📚 Explanation of Lengthened Partials - Defined scientifically and practically as partial repetitions at longer average muscle lengths. - Differentiated from shortened partials using a curl exercise as an example. - Lengthened partials focus on the bottom fraction of a lift. 02:42 🏋️ Why Use Lengthened Partials? - Lower muscle length training is potentially superior for hypertrophy. - Evidence suggests lengthened partials can be more effective than full range of motion or other types of partials. - Potential growth benefit of 3-8% from this technique. 03:37 💼 Application of Lengthened Partials in Training - For implementation, aim for about one-third to two-thirds of full range of motion. - The importance of consistency in the range and utilizing landmarks on the body for repetition. - Examples include dumbbell rows and various pressing exercises. 04:59 🔍 Theoretical Insights on Lengthened Partials - The potential mechanism behind its effectiveness might be the heavy load under a deep stretch. - Importance of controlling the eccentric at the bottom third of the exercise. - The role of time and tension in producing more effective results. 06:06 🚀 Enhancing the Effectiveness of Lengthened Partials - Suggested techniques include pausing at the bottom of an exercise and explosive concentrics at the start of the rep. - The potential risks and benefits associated with explosive movements. 07:13 😂 Light-Hearted Outro - Humorous banter and a fictional scenario involving a dominatrix hooker. - Conclusion of the video discussion. Made with HARPA AI
What I've been doing is full ROM chest-supported rows and when I can no longer get the handle to my chest I would start doing reps in the lengthened end of the ROM. Is this how you do them?
Milo suggests keeping the rep range standardized to track progress and improve the stimulus to fatigue. What are you getting out of the shortened range? Not as much but you're also exerting more force and energy to get that range for several reps several sets? That fatigue accumulates and impacts stimulus.
@@1Nate987 most of the research on the benefits on lengthened partials is on the quads and pecs. Exercises that hit these muscles tend to be most difficult in the lengthened position. So to prove it’s the weighted stretch that’s giving the main benefit we’d need some more research on this kind of training for muscle groups like the back muscles.
Amazing video - thanks for getting together to unpack Milo's work through the RP lens. It does leave a lot of questions around the practical implementation, which I'd love to see explored in future content, of which some could be: 1. Which exercises are better suited for lengthened partials? E.g. I have always dealt with poor upper back posture, which only really got better in recent years when I turned down the intensity and made sure to have consistent full ROM for full contraction of the complex back musculature (like proper retraction of scapulae). Doing lengthened partials intuitively seem to invite heavier weights and thus a greater risk of not contracting the weaker stabilizers. 2. Does this mean that switching to lengthened partials after full ROM failure is suddenly a good way to add more useful stimulus w/o a lot more fatigue? 3. Is the bench press now a fully sports specific exercise due to the very limited bottom stretch as compared to dumbbells and machines? 4. What about peak contraction!? It feels so good, and the bros love it. In general - please apply your amazing intersection between theory and practice to help us decipher what to actually change from a current (RP inspired) program. Much love, professors!
I love how Dr Mike gets the full rom click bait started and uses it to explain why super rom controlled bottom stretch is superior to everything else. Thus reinforcing his total scientific value amongst the gym bro community. Well fuckin played 😂 We all love you Dr Mike thanks for the knowledge
@@NateTheOkay word although I’ve tried a few dr Joel techniques and they feel good. I’ll do like two sets overload on leg press and go back to dr mikes style lol. Leg gains coming in serious hahaha
This is an interesting video but i see some potential negatives to lengthened partials that could be taken into consideration, the first would be the lack of volume added to synergistic muscles, while in bodybuilding we tend to try to isolate as much as possible, i think extra volume to synergtics can be important and save time. For example plenty of people tend to get extra volume for the triceps from pressing movements when training chest specifically. Which in turn would take away the top portion or the lockout which is mainly triceps in many presing movements. Another would be that some exercises would be extremely difficult to bailout of the exercise, lets say hack squats. I think with lengthen partials you will be able to go closer to failure and that in turn you just won't be able to get out of the bottom. Also another would be that some exercises just don't work with lengthened partials. For example a lat pulldown, row, or shrug. A lat pulldown doesn't work because the shortened (partial) portion of the exercise is majority bicep flexion. You really can't partial rep a any posterior upper body excerises. Theres obviously some great benefits to lengthened partials as well. Im just brainstorming possible negatives.
Could you provide a pointer to any results you’ve seen on the efficacy of lengthened partials for strength development (as opposed to hypertrophy)? Curious how that side is looking
Think I'll experiment with this on my next meso. On one side, it could be beneficial for hypertrophy. On the otherside, it's something different that'll introduce some level of novelty to training.
Breathing is the biggest change for me. It's weird when leg pressing hack squatting benching RDLs when you're used to full exhale and semi valsalva-ing before next rep. Breathing is a challenge when adopting this new way of training.
As someone who attends the same university Milo is doing his PHD and having chatted to him previously, its great to see him on my favourite fitness channel talking about this subject!
Hey Dr. Mike! I recall you mentioning in a reaction video that there’s some trends that pop up with certain form cues that aren’t necessarily worth it. I was wondering if you could go into some more depth with some adjustments that you would consider overrated or underrated. I’ve seen a lot of content about looking down while deadlifting, or squatting differently based on femur length; some clarity would be great. I’ve seen some physical therapists discuss this but not under a context of hypertrophy. I noticed your app also has a few variations for rows or lateral raises so a point of reference would be great. I feel like you’re the ideal person to explain the nuances concisely.
This is a really good video. Not sure I feel comfy with applying the principles though. Feels like a cheat set not doing full ROM 😢. But sure will apply increasing TUT in the lengthened position, and be a bit explosivish coming out the stretch. Thanks Dr Mike. Your amazing 👏. Love the comedy in between 😂
It wouldn’t be a cheat if you maybe did them at the end of your last set of an exercise. Almost like a mechanical drop set after already completing all your normal sets.
I think this is good idea on many exercises where you're stronger at the bottom half/start of the motion. If you stop when you can't do full range of motion then you're not training the muscle even close to actual failure.
@@ezet”Failure” by definition means completing all your reps with full range of motion, without sacrificing form or changing tempo. Performing partial reps afterwards is “beyond failure”. It is an intensity technique, not a straight set to failure.
That's the disconnect I've been feelings in my body as well: Mike loves his full ROM, but I have to say that my dumbbell bench feels so much more effective when I keep the full tension and don't go all the way to lockout. It's good to finally see some scientific backing for this!
I knew it, been doing this forever with heavy dumbbell chest presses and my chest is my best bodypart. I would shake my head at your full ROM or the highway vids and apparel. Both are good.
I think it’s useful to implement these if you have very good mind-muscle connection on an exercise and you really feel the muscle working. If you don’t, than these will be detrimental for you because you won’t be able to do them properly.
@@vicvin64 i agree. The not resting factor alone makes you connect with the muscle being trained because metabolites will build up there. Therefore they would be great for those who don't normally have the mind muscle connection
@@akbananachucker2441 exactly. They're painful. No rests between reps increases the number of reps but not necessarily the stimulus to grow. Partials are amazing and I've never seen anyone do them in real life.
All the recent discussion around stretch-mediated hypertrophy and lengthened partials really brings to mind a lot of what John Meadows used to advocate.
Great stuff! This was mentioned in one of Dr.Paks seminars a few weeks back. Glad to see it in one of your videos Dr.Mike. Id love to see you use these techniques in one of your future training videos 😁
Hey guys, just to collaborate with this amazing video, there is a famous Brazilian bodybuilder who developed a method called Point Zero, he is Fernando Sardinha. Basically, this method try to stop in this bottom position about 3 seconds every repetition, maybe it will be interesting to look at his results.
Great video! Nice change of pace. Dr. Mike's been on panels and translating Sheiko interviews among other things and this just fits him very well. I guess 1,5 rep squats is something actually useful that athlean-x talked about and it seemed weird. Like on squats lengthened partials are a bit weird, but if you do 1,5 reps you don't do funny bouncing at the bottom a lot. Paused squats are already fun to begin with, nicely challenging but also feels sweet for mobility. And when Clarence Kennedy does it, looks just unreal. Milo Wolf is just a fun guy. Actually a lot of lifting sports scientists seem to be.
Watch Lou Ferrigno in Pumping Iron and other old school lifters and you will see them do partial range reps. Now they will be too fast but they seemed to have an instinct for their efficacy.
Informative and entertaining. Will try. If you were not feeling like it today....this video will make you want to get into the gym just to test it out.
Trying to make sense of this as a climber. Because I feel if doing a pull up/chin up both ends feel like a stretch of something. We do a lot of work at the full curled position because being able to lock out is important in climbing. We do far less work at the stretched end, but this is making me feel we should do something different.
@@asprinklingofcloudsHow would I apply this concept to pull ups for hypertrophy? Pull up to my forehead and go down slow and hold at the bottom? Or would it be the opposite, so pull up to chest, go down so the bars just over my head and then pull back up to the chest. I am confused lol
@@mrpk646 The stretched position in a pull up is the starting position, so your first example would be the correct one. Personally having tried this out I have decided to do the full range of motion on most sets then the stretched partials on the final set only for each exercise.
Tremendous. I've listened to milo speak about this in several podcasts for several hours and Mike managed to distill the nuts and bolts of lengthened partials in 7min. Much respect for Mike humbling himself platforming someone who is often in opposition of Mike's recommendations. Milo often debunks much of what Mike has preached ie full rom laterals. What I find most pertinent to their disparate recommendations is the notion of stimulus to fatigue and how lengthened partials have potential to decrease fatigue by eliminating the least effective/yet still taxing ranges over the course of a set and workout(s) .. ie sparing shoulder elbow connective tissue with avoiding bench lockout and also sparing the energy it takes to muster that least effective range. Milo also shits on kassem without mentioning kassem on his own podcast about band assist specifically making the shortened least effective range more difficult is beyond silly. Anyways I'm eager for more Milo Mike waxing poetic. Mike and Milo nuancing each other is gonna be fun. Exploding the concentric ... there's a difference between accelerating from a dead stop and pulsing body english ballistic to concentric a weight
Thanks for bringing more real experts attention on youtube Dr. Mike! Here's a question: do we know with a fair degree of certainty that partials are better than full range with maximum load in the stretched position? E.g. bench press or squats where by far most load is in the bottom position anyway.
Ok a recent study full range 2:37 vs lengthened partials 4/5 times favored the lengthened partials for hypertrophy. Worth a lookie loo for the stimulus to fatigue ratio for sure. I have been spamming incline pushup partials with a stretch and… resultsZ. Throw in some full range reps and sets to feel the difference.
Question: When you say lengthened partials are as good or better than full ROM, is a higher load being used. For example, I might bench 225 for 10 full ROM, but may be able to either do more reps as lengthened partials or use a heavier load. Has this already been accounted for? Or, are the studies showing that a set of 10 lengthened partials is as good or better than full ROM while using the same load for the same # of reps. (i.e. lengthened partials have a higher RIR)
Always used slow negative, negative focused sets; will be looking into focusing on the "stretch"(careful, curls!) of the sets and not the "pinch". What's your thoughts on Arthur Jones and HIT?
I developed this theory not long ago that at certain degrees in the range of motion is where the most tension is and thats where we should start counting to 3 to milk the eccentric. Mike touched on this in the vid 4:55 for example the bench, once your concentric is done with full rom, the top part of the eccentric is whatever, but once you go lower THEN you start counting to 3 and really slow down the eccentric to get the benefits of lengthened partials. Glad to see my theory has some backing to it, I would love to read the research paper/meta analysis on this but it sounds promising so far!
I do partials at the end RDLs between the knee and feet to burn out and it reeeally makes a difference so its technically a lengthened partial since you're focusing on the eccentric portion
Mike keeps referring to controlled eccentrics on bench. One thing I’ve always wondered about is the difference between exercises started with an eccentric vs a contentric. Bench presses (unless a pin press) start with an eccentric rep whereas also any back exercise starts with concentric. Does that matter here?
This makes sense when using lower amount of weight, but using heavy weight at 80%+ of max with full ROM will have the same affect. Couldn't hurt to include this as it would mean you're putting a different kind of pressure on the muscle. This more hits the engagement point of a muscle but there is more to a muscle than the engagement point.
@drmike pls do a video on lengthened partials as to who is it that best suited, why/how/when is it superior. Following FULL ROM for many years from RP, what are your thoughts on this lengthened partials clearly
Cool video! That guest speaker has a voice like in those secret whistle blower interviews where you hide the face and disguise the voice to protect their identity. You know what I'm talking about? Like "Yes there are alien experiments going on in Area 51, I was there."
Thank you for having me, Mike!
If anyone have any questions, happy to respond here. You may also find useful/relevant stuff on my channel, including demonstrations of lengthened partials for every exercise.
Thank you, Dominus.
hey doctor, just wanted to know if we should start implementing lenghtened partials at the end of our normal set or we can still go on full partial sets and still make the same muscle growth out of it
Thank you for coming on his show! I've got a few questions:
Just the other day Dr Mike had a video on hip thrusts in which he was critical of their effectiveness as a hypertrophy exercise because the lengthened glute position is the easiest part of the exercise. Does the leverage matter in the lengthened position or just the total load matter for hip thrusts? Curls aren't the hardest in the lengthened position so why would that position be good for curls but bad for thrusts? If I explode out of the thrust, make sure I reach lockout with my glutes, and I take a slow concentric with them engaged would this hypothetically be the optimal technique for glute gains with the hip thrust?
Hey Milo, I've adopted the full rom life, got t-shirts and everything to fuel Mike's lambo addiction, and I've got two questions in that regard. First: would you say that adopting lengthened partials will most likely increase my working weight as the range of motion is smaller overall, which may lead to less overall fatigue compared to full rom? Second: will you start selling lengthened partials t's so I don't look like an idiot doing partials with team full rom on my chest?
@@Hybriid_.166 Probably not. There is probably a benefit to doing lengthened partials as a stand-alone. It likely comes down to the average muscle length being trained. We just want to make sure we shift the average muscle length being trained to "quite long" and make sure that the lengthened position is "quite challenging". While doing partials at the end does shift the average muscle length being trained slightly, this is a small difference. It also does nothing to make the lengthened position more challenging. For most exercises, partials are a way to achieve both of these things.
It's nice to see uncle Mikey here take the scientific approach, he's biggest proponent of full ROM and no partial reps, yet when he's faced with data he's got the balls to show it to us! Cheers Watermelonhead !
That's likely because Dr Mike's insistence on "Full ROM" is based on his observation of people missing the lengthened part of the movement rather than the shortened part. People are typically doing partial reps in a shortened position (shit for growth, good for pump) rather than lengthened positions (good for growth, relatively shit for pump)
@@proxactualam i tweaking ir did this guy next to Mike also said explosive neuro drive towards concentric can further augment muscle hypertrophy?
@@proxactualDr. Mike got big and strong using full range of motion. Now look at the skinny guy across from him who does partials. Who do you want to be?
@@TravisMcGee151 you’d have to be an absolute baboon to argue against me citing Dr Mike when Dr Mike himself is saying lengthened partials are valid on his own channel. Fucking RUclips comment neckbeards, honestly…
@@TravisMcGee151 Dr Mike would see your logic and disagree with you. The size of the one speaking doesn't make their advice more valid or less valid. Size depends on many things, including: steroids, genetics, best practice, consistency, diet, sleep. One could have bad advice, but take roids, have good genetics, diet and sleep, and they would get more gains than someone telling you the good advice, but they their genetics are worse etc... you get the gist of it.
The guy who put 500kg on the leg press to do quarter reps: "It's like I was made for this"
He’s gonna be so sad when he finds out it’s the bottom part of the lift which he’s never done 😂
Imagine going through all that loading of the plates and stealing plates from everywhere in the gym that other people might need and then proceed to egolift the weight to look like a complete idiot and not gain actual muscle
No one , absolutely no one quarter reps the bottom half. No one even goes down there at all because it’s so fuckin hard, so doing quarter lengthened reps are BRUTAL
@@Liz-kj2jjare you in London?
@@Liz-kj2jj I had the same reaction when reading the title, "No way partial reps are good for muscle growth! Oh wait, partial reps at the most difficult part of the lift is good!" 🤣
Threw in a drop set of lengthened partials on each of my exercises today... the pump was unreal, thanks Doc. PS, try Angles90 grips with heavy bent over rows for better movement pattern and ROM👌🏽
Glad to know that I've been applying these tips! Milk the hell out of the eccentric, explode on the concentric part of the movement, doing this I'm usually sore for 2-3 days. I might also include lenghtened partials to milk more of that juicy hypertrophy, especially for back which at lower repetitions gets hard to train with a full range of motion
I also think about it like, you've already done the hard work, lol. With something like chest press machine the bottom part is the best and you just.... drop it
I think none of that should have been in the video. This video was on lengthened partials.
It’s as absurd as including “oh yeah you should deload before you do maladaptive overreaching” that shouldn’t be the takeaway
The slow eccentric is so wildly underrated for muscle growth. Gym bros stare when I slow the hammer curls down to a 4 second eccentric like why isn’t he hammering away at these like it’s a bloody sprint
@@pierrea3094 the slower the eccentric the higher the pain! Might be a masochist but I enjoy that a lot. I think's it's also a great way to use less weight and get more out of it - especially with a pause at the bottom part of the movement
How much less weight do you use on each movement on average?
I see this working in a lot of cases, but you did the row in the video as a demonstration and I can’t imagine a partial in that case is as good as doing that final squeeze at the very back with a hold.
Stuff like shoulder press or dumbbell curls make total sense and I could see it being applicable there.
I agree, I can't see how lengthened partials would be effective for peak contraction exercises where the muscle is working hardest in the shortened position.
Actually I found out with some back exercise that the last part of the movement is useless or counter productive, especially lat pulldown
@@nickmullen9510yep
@@nickmullen9510 totally, and just because something feels hard doesn't necessarily mean it results in more growth. I find on rows especially if you really let the weight stretch your lats by allowing your scapula to protract, like almost rounding the upper back on the eccentric feels amazing.
Where do you fail your rows? Could you lift more weight or do more reps if you abandoned the final squeeze in favour of focusing on the lengthened partial?
I’d love to see a video outlining the practical applications of the science in more detail
You mean the workout videos on this channel?
@@jasonmack2718he means a video showing how to incorporate lengthened partials in to your training
Same!
Milo Wolf has a YT channel and a video doing exactly this including which exercises are good for it and also how to do them.
Look up wolf coaching
The chemistry between these two guys is outstanding! You two need a regular show routinely. Laurel and Hardy 2.0 and yes Mike I’m calling you fat!😂💪👊
Milo got a low key dry sense if humor. He and Dr Pak are pretty funny together too.
Such a calm conversation. Very refreshing in fitness videos.
@@mtherlihy You're wrong because you're either a "scientist" or a "bro"!!! /s
I've started doing partial lengthened squats and leg presses and WOW. I go to about the 2/3's position - just before my skeletal structure takes over and relieves the weight from my muscles. Probably need a "Leg Day, Not Diarrhea!" shirt, so as not to scare the kids at the mall as I walk back to my car.
doesnt really matter what the shirt says when its running down your legs from all that exertion you did at your workout
Thank you sir that is amazing! literally "lmao"
i would buy that shirt. please update once it is ready
Leg day liquefies my bowels, so it's both for me.
dr. mike please in the future make a guide for how to implement these tips in a workout. great vid!
I’m interested but a little confused. Why not still do full range of motion? Is the implication that I am missing that the shortened partial range is not worth the fatigue relative to stimulus?
I'm also confused.
A study found only lengthened partials resulted in more total muscle growth than full range of motion, in the study it was specifically on leg extension
Ikr? Perhaps say only the lower part of 120kg bench press vs full range 100kg is the theory discussion here to generate more hypertrophy?(random numbers, I hope you get my point that it's more weight, less ROM, but stretched muscle opportunity better)
Can be used as an intensity technique. Doing lengthened partials after a set to failure because you're stronger at the lengthened part of the movement
Why would you do something that gives you less growth?
Dr Mike just got on all fours and presented like a dominated vixen in heat !
I'm not entirely ashamed to admit, for the first month at my old gym I didn't know how to rack/unrack the leg press so I just did top third reps. 🤣
Lol nice
haha I love your honesty, but don't worry we ALL did funny shit when we first started training. It's part of the journey. :)
Honestly that explosiveness at the long muscle lengths tip is probably why I've always felt pendlays as the best form of rowing for me. Most of the force generation happens right there at the bottom so would make sense that the lift is really stimulating for muscle growth.
Try the flexion rows Dr. Mike has been teaching
I think this is more about the stretch reflex - a faster eccentric leads to a harder contraction in the stretched position. With dead stop exercises like box squats and pendlays, you get rid of the stretch reflex, which makes them less hypertrophic. In theory, if you do rows with deficit, like for example how old school bodybuilders did them off a bench, this would intensify the stretch and make it more effective. Probably not the safest exercise though, you can get a deep stretch with something like one-arm row or chest-supported row
Agree with the comment above., dead stop exercises maybe aren’t optimal for size. Although I feel like a lot of people cheat by using the floor to bounce the weight off the floor. Stay strict, hold yourself accountable and be humble with the weight, it’s a hard exercise
Also rows off a bench reduce stability, also not great for hypertrophy. Use a platform which gives you a natural feel position and if need be use more, smaller plates to get that rom (eg 2x10kg plates instead of one large 20kg plate)
So are you team lengthened partial ROM now?
Dr Mike correctly and casually referencing integrals in a conversation is a boss move.
One of the things with this lengthened partials is its easier to never release maximal tension from the muscle. When you fully lock out you have a little micro rest at the top of the rep. I've been doing these for ages for this reason simply to maintain maximum tension throughout a set.
The random spurts of humour, then straight back to the discussion, are so weirldy awesome. Love it
Great topic! I would like to see more training videos about lengthends partials. Like the clips in this video, but longer
Very interesting…been doing reverse Nordics for 2 years now which have helped my knees and increase quad size….and they are the perfect partial rep by the sounds of it
Great content
so glad new research info!!!!
cudos how down to earth you r discussing it ! paradigm shift in science is often a messy ego battlefield, so im glad dr.mike really shows character and integrity of how he accepts the studies, and focuses on the practical.
btw: im glad to see im on the right track, after so many years of stalled training!!!!
im very happy with recent bicep growth, applying slow stretch excetrics, and aided upper partials, to milk the shit out of more lower partial excentrics, as myo-reps or downsets... working like a charm, after 20 good years of shredding my bicep, climbing, rowing, gym, related injuries hes comin back and better then ever !!!!!! thx dr.mike and dr.wolf
Doc could you please clarify something for me regarding the 3 - 8% hypertrophy improvement (also, what does this actually mean) for lengthened partials mentioned in the video. Is this in relation to shortened partials or full ROM reps? Also, does this research balance the difference in load and/or volume experienced with different training methods? For example, with exercise a and full ROM, I'm able perform, say, n reps with m weight. However, performing the same exercise with shortened (less than full ROM but not something stupid) partials I can perform n reps with say 2*m or 1.5*m weight or 2*n reps with m weight, etc. Do we still see the 3 - 8% improvement in hypertrophy? Thank you, this is very interesting. I appreciate you and Dr. Wolf taking the time to include all of us in these cutting edge research results!!!
Most of the research equalizes the work by using the same number of hard (near-failure) sets between full ROM, top-end partial ROM, and bottom-end partial ROM groups. What we find is that top-end partials cause about 10% less muscle growth than full ROM, and that bottom-end partials cause 5% more growth than full ROM, which means that if you gain 20lbs of muscle in 3 years doing bottom-end partials mostly, you'd have gained something like 19lbs of muscle with full ROM and something like 17lbs of muscle with top-end partials. It also gets a bit more complicated when you're very advanced, as the extra stimulus boost and SFR increase of doing more deep stretches in your training can mean that you grow MUCH more muscle that way, because anything understimulative (like top-end partials) just doesn't move the needle much or at all anymore. - Dr. Mike
So… what I got from it is unless you are die hard trying to get that competitive edge (like literally being a competitive bodybuilder) you will not notice the difference and you are probably better off doing full ROM for the fact it is just better for your body (motor patterns, flexibility, athletic ability and what ever else you would want to say).
Almost everyone (99%) are NOT looking to become very slightly bigger at the potential cost of “athletic ability.”
Feel free to correct me if I’m wrong.
@amorfati4927 If I read your comment correctly, I believe you are making a logical fallacy by drawing a connection where there is not. There is no athletic ability contributed to hypertrophy. Athletic ability is a skill. Hypertrophy is a result of specific training. If an athlete can create the same growth with less fatigue, i.e. a higher sfr, they are incentivized to do so for a number of obvious reasons, not the least of which being that they now have more fatigue to direct towards their athletic endeavors. This also applies to me, not a top tier body builder. My body is 46 years old and I don't have the same work capacity I had 20 years ago. So, higher sfr is better.
@@RenaissancePeriodization thank you for taking the time out of your day to explain.
@@danielkanewske8473 Well that’s why I put a bunch of different words at first and said “what ever you want to call it.” Then the second time around I just said “athletic ability” instead of repeating the rest of the ramble. Didn’t know exactly how I wanted to word it.
What I’m getting at is the gains are not much more and for the majority of the population who is not a competition body builder your body is better off and will thank you for using full ROM instead of just “lengthened partials.”
So to use you for an example (which it still applies to everyone). At 46 and seemly not a competition body builder. No matter what you do you’re going to look good compared to the majority of the populous if you’re “doing work.” What is more important, chasing strictly SFR or putting your body through all parts of its ROM consistently? Or maybe somewhere in-between?
Which again… we’re talking about maaaaaaaaybe 8-10% difference (so many factors and variables all of which can’t be parsed out even when trying… such as genetics and won’t load previous to training unless they paid people to do absolutely nothing every day until training to name a few). What’s an AT BEST 8-10% difference to most people? .25” on your bicep at the cost of not consistently putting it through its full ROM?
The right answer is probably doing both. Mainly “lengthened partials” but one set at full ROM to keep your body functioning as it should.
However, most of this stuff really seems into the “hacking” or “optimizing” world which doesn’t matter to 99%+ of people because they aren’t doing the basics up to the standards they should be. Common situation in today’s world where people want to do calculus 4 but they really need to refresh on being able to do basic math in their head at an acceptably quick speed.
I watched twice and I’m still not sure what this conversation was about: great effing content guys 👍
Last meso I tried 1,5 Squats (you do a partial rep at the bottom and then a full one) and now I'm doing paused squats with the weight I used to do squats. Amazing!
Did you See Quad or adductor growth from doing this?
@@ew-zd1th Glute
This is meaningful time under load. Basically keeping a weight at its hardest position, until your muscle fibers start giving out getting closer to failure. You can do the same thing with yielding isometrics. It just boils down to tiring out the muscle and reaching the fast twitch muscle fibers/getting closer to failure. To put it simply. Tiring out the muscle, your muscle calls upon the bigger stronger muscle fibers, tire those out boom reach failure and grow.
These were called X-reps by Steve Holman in Ironman magazine. Where you would use these to finish off your exercise after full range reps for 6 or so X reps
I do this often for legs and it really improves stimulus and the pump
🎯 Key Takeaways for quick navigation:
00:03 🍦 Introductions and Casual Banter
- Introduction of Dr. Mike Israel and a lighthearted discussion about ice cream flavors and Europe vs USA.
00:36 🎓 Introducing Milo Wolf and His Expertise
- Milo Wolf is presented, a nearly-completed PhD in sports science, focusing on range of motion.
01:03 📚 Explanation of Lengthened Partials
- Defined scientifically and practically as partial repetitions at longer average muscle lengths.
- Differentiated from shortened partials using a curl exercise as an example.
- Lengthened partials focus on the bottom fraction of a lift.
02:42 🏋️ Why Use Lengthened Partials?
- Lower muscle length training is potentially superior for hypertrophy.
- Evidence suggests lengthened partials can be more effective than full range of motion or other types of partials.
- Potential growth benefit of 3-8% from this technique.
03:37 💼 Application of Lengthened Partials in Training
- For implementation, aim for about one-third to two-thirds of full range of motion.
- The importance of consistency in the range and utilizing landmarks on the body for repetition.
- Examples include dumbbell rows and various pressing exercises.
04:59 🔍 Theoretical Insights on Lengthened Partials
- The potential mechanism behind its effectiveness might be the heavy load under a deep stretch.
- Importance of controlling the eccentric at the bottom third of the exercise.
- The role of time and tension in producing more effective results.
06:06 🚀 Enhancing the Effectiveness of Lengthened Partials
- Suggested techniques include pausing at the bottom of an exercise and explosive concentrics at the start of the rep.
- The potential risks and benefits associated with explosive movements.
07:13 😂 Light-Hearted Outro
- Humorous banter and a fictional scenario involving a dominatrix hooker.
- Conclusion of the video discussion.
Made with HARPA AI
Just did my first lengthened partial incline bench set and wtf couldn’t re-rack should’ve had a spotter 😂🤣but man what a pump, I’m hooked!
What I've been doing is full ROM chest-supported rows and when I can no longer get the handle to my chest I would start doing reps in the lengthened end of the ROM. Is this how you do them?
Yeah, that sounds like a great idea. - Dr. Mike
Milo suggests keeping the rep range standardized to track progress and improve the stimulus to fatigue. What are you getting out of the shortened range? Not as much but you're also exerting more force and energy to get that range for several reps several sets? That fatigue accumulates and impacts stimulus.
Would be interested to see more lengthened partial research on the black muscle as they tend to be harder in the shorted position.
I’ve been wondering for ages how to best train my black muscles
@@1Nate987we may never know
@@1Nate987 most of the research on the benefits on lengthened partials is on the quads and pecs. Exercises that hit these muscles tend to be most difficult in the lengthened position. So to prove it’s the weighted stretch that’s giving the main benefit we’d need some more research on this kind of training for muscle groups like the back muscles.
We need more strength training videos that discuss integrals. Didn't know I needed that until I got it. Well done!
Amazing video - thanks for getting together to unpack Milo's work through the RP lens.
It does leave a lot of questions around the practical implementation, which I'd love to see explored in future content, of which some could be:
1. Which exercises are better suited for lengthened partials? E.g. I have always dealt with poor upper back posture, which only really got better in recent years when I turned down the intensity and made sure to have consistent full ROM for full contraction of the complex back musculature (like proper retraction of scapulae). Doing lengthened partials intuitively seem to invite heavier weights and thus a greater risk of not contracting the weaker stabilizers.
2. Does this mean that switching to lengthened partials after full ROM failure is suddenly a good way to add more useful stimulus w/o a lot more fatigue?
3. Is the bench press now a fully sports specific exercise due to the very limited bottom stretch as compared to dumbbells and machines?
4. What about peak contraction!? It feels so good, and the bros love it.
In general - please apply your amazing intersection between theory and practice to help us decipher what to actually change from a current (RP inspired) program.
Much love, professors!
Elbow was the limiting factor to my bicep growth so I broke it to get the best of the best from eccentric phase
It really starts to sound like Mike Mentzer’s Heavy Duty training around the 6:00 min mark.
I tried this today and the pump was surprisingly better than I normally see. I may have been sold on this.
This type of content is just great.
It's top quality, no bullshit, simple, effective and FREE!
All kinds of respect from me! 🙏
you two are solid gold together, thanks for this one. It should change my Time under Tension workouts. Cheers
I love how Dr Mike gets the full rom click bait started and uses it to explain why super rom controlled bottom stretch is superior to everything else. Thus reinforcing his total scientific value amongst the gym bro community.
Well fuckin played 😂
We all love you Dr Mike thanks for the knowledge
I was totally expecting some Joel Seedman bullshit.
@@NateTheOkay word although I’ve tried a few dr Joel techniques and they feel good. I’ll do like two sets overload on leg press and go back to dr mikes style lol. Leg gains coming in serious hahaha
Demonstrably perfect ratio of humor to information.
This is an interesting video but i see some potential negatives to lengthened partials that could be taken into consideration, the first would be the lack of volume added to synergistic muscles, while in bodybuilding we tend to try to isolate as much as possible, i think extra volume to synergtics can be important and save time. For example plenty of people tend to get extra volume for the triceps from pressing movements when training chest specifically. Which in turn would take away the top portion or the lockout which is mainly triceps in many presing movements. Another would be that some exercises would be extremely difficult to bailout of the exercise, lets say hack squats. I think with lengthen partials you will be able to go closer to failure and that in turn you just won't be able to get out of the bottom. Also another would be that some exercises just don't work with lengthened partials. For example a lat pulldown, row, or shrug. A lat pulldown doesn't work because the shortened (partial) portion of the exercise is majority bicep flexion. You really can't partial rep a any posterior upper body excerises. Theres obviously some great benefits to lengthened partials as well. Im just brainstorming possible negatives.
The ending 😹😹😹 the humor never disappoints
Excellent, as always.
I been doing them as a last set. Nothing new btw John meadows been advocating lengthened partials for so long see his lateral raises
I love this channel, such great info!!!
This was a lot more actionable than I expected it to be
Could you provide a pointer to any results you’ve seen on the efficacy of lengthened partials for strength development (as opposed to hypertrophy)? Curious how that side is looking
I didn't know this collab existed... glad it popped up in my feed!
I love this Man, he so funny, no filter which I respect, also helps with fitness knowledge
Think I'll experiment with this on my next meso. On one side, it could be beneficial for hypertrophy. On the otherside, it's something different that'll introduce some level of novelty to training.
Breathing is the biggest change for me. It's weird when leg pressing hack squatting benching RDLs when you're used to full exhale and semi valsalva-ing before next rep. Breathing is a challenge when adopting this new way of training.
Yeh just started a new training cycle myself and thought fuck it why not. Feeling pretty pumped and sore after what are usually pretty easy workouts.
Full ROM blinking is key
As someone who attends the same university Milo is doing his PHD and having chatted to him previously, its great to see him on my favourite fitness channel talking about this subject!
Hey Dr. Mike! I recall you mentioning in a reaction video that there’s some trends that pop up with certain form cues that aren’t necessarily worth it. I was wondering if you could go into some more depth with some adjustments that you would consider overrated or underrated. I’ve seen a lot of content about looking down while deadlifting, or squatting differently based on femur length; some clarity would be great. I’ve seen some physical therapists discuss this but not under a context of hypertrophy. I noticed your app also has a few variations for rows or lateral raises so a point of reference would be great. I feel like you’re the ideal person to explain the nuances concisely.
This is a really good video. Not sure I feel comfy with applying the principles though. Feels like a cheat set not doing full ROM 😢. But sure will apply increasing TUT in the lengthened position, and be a bit explosivish coming out the stretch. Thanks Dr Mike. Your amazing 👏. Love the comedy in between 😂
Could do it like a myomatch; first clean reps, then 10 seconds rest and do the same amount of reps with stretch partials.
It wouldn’t be a cheat if you maybe did them at the end of your last set of an exercise. Almost like a mechanical drop set after already completing all your normal sets.
I used to do 10 lengthened partials after hitting failure on every calf set and it blew up my calves in a few months.
I think this is good idea on many exercises where you're stronger at the bottom half/start of the motion. If you stop when you can't do full range of motion then you're not training the muscle even close to actual failure.
How much Sets per week have you doing? Tanks for Sharing this experience
I am gonna start doing this for calves!
@@ezet”Failure” by definition means completing all your reps with full range of motion, without sacrificing form or changing tempo.
Performing partial reps afterwards is “beyond failure”. It is an intensity technique, not a straight set to failure.
This approach works very well, the main issue is most people don’t train their calves with the same intensity as their upper body or even quads/hams.
Dr Mike, what do you think about the fact you're losing eccentric ROM doing partial vs full ROM?
Yes this is true. You loose a good chunk of it.
That's the disconnect I've been feelings in my body as well: Mike loves his full ROM, but I have to say that my dumbbell bench feels so much more effective when I keep the full tension and don't go all the way to lockout. It's good to finally see some scientific backing for this!
I knew it, been doing this forever with heavy dumbbell chest presses and my chest is my best bodypart. I would shake my head at your full ROM or the highway vids and apparel. Both are good.
As always, perfect comedy mixed with facts!❤❤❤ More collabs with Milo! Have a good one, Mike and Milo!
I think it’s useful to implement these if you have very good mind-muscle connection on an exercise and you really feel the muscle working. If you don’t, than these will be detrimental for you because you won’t be able to do them properly.
Um..... mind muscle just happens with these. They hurt the muscle being trained... alot.
@@vicvin64 i agree. The not resting factor alone makes you connect with the muscle being trained because metabolites will build up there. Therefore they would be great for those who don't normally have the mind muscle connection
@@akbananachucker2441 exactly. They're painful. No rests between reps increases the number of reps but not necessarily the stimulus to grow. Partials are amazing and I've never seen anyone do them in real life.
Rack pulls making a ruckus is more normal than lengthened partials lol
Thx for the update on the research, doc!💪🏽💪🏽
Love this collaboration, must have more of these two… wait🤣
Hey Dr. Mike- what's gonna happen to all your "full ROM" t-shirts now?
They will now be sold as crop tops.
💪🏼😎👍🏼
All the recent discussion around stretch-mediated hypertrophy and lengthened partials really brings to mind a lot of what John Meadows used to advocate.
Great stuff! This was mentioned in one of Dr.Paks seminars a few weeks back. Glad to see it in one of your videos Dr.Mike. Id love to see you use these techniques in one of your future training videos 😁
Hey guys, just to collaborate with this amazing video, there is a famous Brazilian bodybuilder who developed a method called Point Zero, he is Fernando Sardinha. Basically, this method try to stop in this bottom position about 3 seconds every repetition, maybe it will be interesting to look at his results.
So bottom of a bench is the hardest part for me. Gonna give this a go tomorrow after my full rom sets.
Great video! Nice change of pace. Dr. Mike's been on panels and translating Sheiko interviews among other things and this just fits him very well.
I guess 1,5 rep squats is something actually useful that athlean-x talked about and it seemed weird. Like on squats lengthened partials are a bit weird, but if you do 1,5 reps you don't do funny bouncing at the bottom a lot. Paused squats are already fun to begin with, nicely challenging but also feels sweet for mobility. And when Clarence Kennedy does it, looks just unreal.
Milo Wolf is just a fun guy. Actually a lot of lifting sports scientists seem to be.
Phenomenal information with 2-part stand up comedy. What more can you ask for.
Looking forward to half repping my sets from here out. Thanks 👍
Watch Lou Ferrigno in Pumping Iron and other old school lifters and you will see them do partial range reps. Now they will be too fast but they seemed to have an instinct for their efficacy.
I’ve never seen them do lengthened partials, just the wrong kind
Unfortunately they usually did mid range or top end partials, which is worse than full ROM. - Dr. Mike
@@RenaissancePeriodizationTrue. I agree.
@@RenaissancePeriodization So when my little old lady clients don't fully lockout at the top of a chest press I shouldn't yell, "BITCH LOCK OUT"!
Cbum always does lengthened partials in his sets, he was really on to something there
Great way to queue the right part of the lift and focus your attention to the stretched part of the lift!
Informative and entertaining. Will try. If you were not feeling like it today....this video will make you want to get into the gym just to test it out.
The most brilliant outro to any form of consumable media ever.
Trying to make sense of this as a climber. Because I feel if doing a pull up/chin up both ends feel like a stretch of something. We do a lot of work at the full curled position because being able to lock out is important in climbing. We do far less work at the stretched end, but this is making me feel we should do something different.
I think the principle of specificity is more important than hypertrophy in this case, i.e. keep training the full movement.
@@asprinklingofcloudsHow would I apply this concept to pull ups for hypertrophy? Pull up to my forehead and go down slow and hold at the bottom? Or would it be the opposite, so pull up to chest, go down so the bars just over my head and then pull back up to the chest. I am confused lol
@@mrpk646 The stretched position in a pull up is the starting position, so your first example would be the correct one. Personally having tried this out I have decided to do the full range of motion on most sets then the stretched partials on the final set only for each exercise.
Tremendous.
I've listened to milo speak about this in several podcasts for several hours and Mike managed to distill the nuts and bolts of lengthened partials in 7min.
Much respect for Mike humbling himself platforming someone who is often in opposition of Mike's recommendations. Milo often debunks much of what Mike has preached ie full rom laterals.
What I find most pertinent to their disparate recommendations is the notion of stimulus to fatigue and how lengthened partials have potential to decrease fatigue by eliminating the least effective/yet still taxing ranges over the course of a set and workout(s) .. ie sparing shoulder elbow connective tissue with avoiding bench lockout and also sparing the energy it takes to muster that least effective range.
Milo also shits on kassem without mentioning kassem on his own podcast about band assist specifically making the shortened least effective range more difficult is beyond silly.
Anyways I'm eager for more Milo Mike waxing poetic. Mike and Milo nuancing each other is gonna be fun. Exploding the concentric ... there's a difference between accelerating from a dead stop and pulsing body english ballistic to concentric a weight
Thanks for bringing more real experts attention on youtube Dr. Mike! Here's a question: do we know with a fair degree of certainty that partials are better than full range with maximum load in the stretched position? E.g. bench press or squats where by far most load is in the bottom position anyway.
Ok a recent study full range 2:37 vs lengthened partials 4/5 times favored the lengthened partials for hypertrophy. Worth a lookie loo for the stimulus to fatigue ratio for sure. I have been spamming incline pushup partials with a stretch and… resultsZ. Throw in some full range reps and sets to feel the difference.
Funny & informative is the Best combo!!
So Team Full ROM is now Team Lengthened Partials?
Been waiting for this topic.
Question: When you say lengthened partials are as good or better than full ROM, is a higher load being used. For example, I might bench 225 for 10 full ROM, but may be able to either do more reps as lengthened partials or use a heavier load. Has this already been accounted for? Or, are the studies showing that a set of 10 lengthened partials is as good or better than full ROM while using the same load for the same # of reps. (i.e. lengthened partials have a higher RIR)
I knew 7 minutes wasn't enough to cover it. They should do another show on this
Amazing content guys.... this will be interesting to plug into my training program
Team partial ROM!
Always used slow negative, negative focused sets; will be looking into focusing on the "stretch"(careful, curls!) of the sets and not the "pinch". What's your thoughts on Arthur Jones and HIT?
Great video💪
Amazing content as always. For newer research like this, is there any chance of linking to the papers in the description going forward?
Thanks for posting partials
Love the house music choice for the background
I wanted to buy the "Partial Reps Don't Count" tank top, but now this guy's saying that's not true. What the hell, Dr Mike!?
I’m confused too lol
also need to rename team full rom then
I developed this theory not long ago that at certain degrees in the range of motion is where the most tension is and thats where we should start counting to 3 to milk the eccentric. Mike touched on this in the vid 4:55 for example the bench, once your concentric is done with full rom, the top part of the eccentric is whatever, but once you go lower THEN you start counting to 3 and really slow down the eccentric to get the benefits of lengthened partials.
Glad to see my theory has some backing to it, I would love to read the research paper/meta analysis on this but it sounds promising so far!
Awesome discussion
Dr. Mike having contemporaries on the vids and really giving exercises a critique. Hope you and Milo have more of these!
this is very cool and I'm going to try this but I have a replaced ACL and the idea of doing this on a leg press or squat terrifies me
1:01 - I feel personally attacked
I do partials at the end RDLs between the knee and feet to burn out and it reeeally makes a difference so its technically a lengthened partial since you're focusing on the eccentric portion
Mike keeps referring to controlled eccentrics on bench. One thing I’ve always wondered about is the difference between exercises started with an eccentric vs a contentric. Bench presses (unless a pin press) start with an eccentric rep whereas also any back exercise starts with concentric. Does that matter here?
This makes sense when using lower amount of weight, but using heavy weight at 80%+ of max with full ROM will have the same affect. Couldn't hurt to include this as it would mean you're putting a different kind of pressure on the muscle. This more hits the engagement point of a muscle but there is more to a muscle than the engagement point.
I could be wrong but this seems very similar to what I've seen Mike Van Wyck demonstrating in his videos. Always good to get reinforcement.
I used think every doctor was just way too serious. Now I think they are way too funny. 💪🏽🏋🏽♂️😂
@drmike pls do a video on lengthened partials as to who is it that best suited, why/how/when is it superior. Following FULL ROM for many years from RP, what are your thoughts on this lengthened partials clearly
Cool video! That guest speaker has a voice like in those secret whistle blower interviews where you hide the face and disguise the voice to protect their identity. You know what I'm talking about? Like "Yes there are alien experiments going on in Area 51, I was there."