Partial Range Of Motion: Broscience Or Legit?
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- Опубликовано: 24 июл 2024
- Many people argue that partial reps are better for muscle growth because they allow for constant tension, more weight and the best IFBB pro bodybuilders seem to use partials. But what does the science say about range of motion (ROM) and muscle growth?
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In this video I'm covering the common arguments for and against using a full range of motion for hypertrophy. The most common arguments against using a full ROM are: more weight, constant tension (mid-range) and the fact that most IFBB Pros use partials. Is there any truth to these claims and what does the science have to say?
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Sources:
Goto 2019: pubmed.ncbi.nlm.nih.gov/31034...
Pinto 2012: pubmed.ncbi.nlm.nih.gov/22027...
Bloomquist 2013: pubmed.ncbi.nlm.nih.gov/23604...
McMahon 2014: pubmed.ncbi.nlm.nih.gov/23629...
Valamatos 2018: pubmed.ncbi.nlm.nih.gov/29982...
Kubo 2019: pubmed.ncbi.nlm.nih.gov/31230...
The 2020 Systematic Review: pubmed.ncbi.nlm.nih.gov/32030...
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 
Развлечения
Do you favor a full or partial range of motion in your training? This is a topic I've been wanting to cover for a while as there is quite a lot of misinformation coming from both "sides". I hope you guys enjoy the video and I hope you had a nice Christmas and New Years! Also, check out the description box for my free Comeback Program if you're looking to get back into the swing of normal training and I decided to put all my training programs on sale (20-30% off) for this first two weeks of the new year. Check out jeffnippard.com to see if anything is a good fit for you and your goals. Peace!
Full range all the way
Dont forget to drink your morning RPE coffee and gauge your breakfast food RPE idiot
*I tried squatting 150kgs/330lbs with full range of motion but I failed 😭*
Full range
One muscle group in which a full ROM does wonders are the lats. Check out my vid on the topic if anyone is curious. I'll be making vids about other exercises too, and i appreciate any discussion, advice, or input.
Jeff Nippard, the man who doesn't fill his content with full day of eating, but science based answer to questions we forget to ask.
Or questions that was never thought of until after watching
Full day of eating vids have their place imo.. helps me with ideas for the nutrition side of physical fitness 👍
@@cosborne06 It's a different type of content. I find those videos more entertaining but these ones are more informative.
Right? How many 10k calories challenge can you make lol
@@LuisRodriguez-cw5cj for me, they’re both entertaining and informative
The most shocking thing here is that bro Jeff actually trains legs
Yeah, useless
@@nadyamikhailova7527 what do you mean by useless?
@@nadyamikhailova7527 How is it useless, what are you thinking? It's just as important as everything else?
Hahaha, thanks man, I really had a loud laugh from this comment!
@@abiboutahh977 false, my arm hangs out of the window of my car, not my leg. so useless
Watching the whole video is an example of full range of motion.
Lol. Good one
Hilarious 😂
This is a certified full range of motion classic
Got my jaws laughing at full range of motion. Good one
The amount of work that went into this video is MIND-BLOWING. Seriously - awesome research, great succinct presentation, and amazing edits to make it understandable. As always - thanks so much for sharing, Jeff! 🙌🏼💪🏼👊🏼
Nippard really is one of the best out there
It's amazing what an actual education that involves a critical appraisal of studies does, right?
So happy to be here with you!! Incredible video as always😘👏
i dont see it
This is a so sweet 🥲
Wedding bells are ringing. 💕❤️😘. "Jeff and Stephanie sitting in a tree....." 💍💒
We know why you stay, normal Jeff in the streets, bro Jeff in the sheets.
Hey science jeff, she actually likes bro jeff more than you
Jeff I do partial reps, but I just verbally *tell* my muscles that I did more weight + the amount of reps I did, and they know to grow more. It's just science.
I do partial reps but they identify as full reps so we're good
50% science, 50% magic, 100% results
"If the bar ain't bending then you are pretending " - Brofessor
"if the bar aint bendin, you just pretendin" - ronnie coleman
Fitness aside, you have a gift for disseminating complex evidence-based science to the world. I have an MD and currently doing a general surgery residency, and all I could think about watching your video is how desperately the surgery world needs someone like you to consolidate and translate what all the data really tells us on how to practice.
"...the wisdom both sides have to offer"
Enlightened Centrist Jeff Nippard lol
Lol
What sort of ridiculous position is that! You need to choose a side and demean all others! Oh, he's Canadian? Never mind, carry on being a sensible and decent human being :)
what reason whould be that both sides of perspective has pros and con? Makes no sense to make no sense out of no sense.
Lol “or... supplementation”. I think the Pros use partials because at their “enhanced” volume and weight they are safer/easier on their joints which are beat to death. I know I have an injured shoulder and I can bench with no pain if I stop about half inch before lockout, but locking out will cause pain for days.
dont agree, better and more muscleinvolvemnt and easier so doing doing partials.
misalignment of joints and lack of correct distribution of weight and power onto bones is irrellevant in reg. to drugs or not, drugs may even improve that, as you can get high on being on drugs like roids allso, and allso rec. drugs, cause it intensifies awareness and attention via dopamine up and so make you more aware to sense body right, if your focusing on this vs. ignoring this. this is allso often the problem with using music for training, it takes away focus on alignment and thinking about what your dooing, like robert m. pirsig write about in zen and the art of motorcyclemaintainance... and a body is much like a mc .
@@TheTwsa bro they’re not using lower ROM because they’re high on steroids.
@Fatty Tee they’re* you’re* but yeah I agree partials are sick on the pump. I find band work partials, especially on the tris, absolutely blow up my arms.
@Fatty Tee yeah I actually use them for the same thing since I work out at home and only have free weights. They substitute a cable machine pretty well
Thanks for the video Jeff, bring on 2021
Your content is consistently amazing. I've stopped following a handful of RUclips fitness folks over time because their content fell off, usually because they tried to produce too much. You're not afraid to take some extra time between videos until you have one that really needs to be made. For that I salute you.
Who benches more, Science-Jeff or Bro-Jeff?
Bro-Jeff, of course. remember, you can lift heavier with bad form
i bet over a lifetime of lifting both probably get injured as often with basically negligible difference in muscle mass. and i know most would take that bet.
@@nubbsgalore9016 that wasn't the question
It depends which one of them you ask.
@@mmendoza1190 bro. cause he's always "training harder than last time" and never leaving five reps in the tank
Jeff easily makes the best quality (facts/data + editing) fitness videos on RUclips! Great job!!
4:36 "supplementation" 🤔
“training variables”
Ericliaoo hrt , steroids
You're the man, Jeff 💪 thanks for always putting it in easy to understand terms and examples
Jeff keep making these videos. Loving them
Best guidance online. You and Doug Brignole. Keep adding content and I'll keep watching. Thank you for the quality work.
your videos are absolutely golden information with well put together edits, keep it up!!!
Excellent video again, you almost make all the other channels redundant on these topics
Great points! Thanks for the content Jeff 🔥💪😁
So fucking good seeing Stephanie is back!!! Happy New Year for everyone
Excellent video, Jeff.
Happy and Healthy 2021 to all!
As a general rule: you should strive for full range of motion on compound movements and experiment with partials for isolation/single joint exercises, this includes free weights and machines. I switched to partials for all of my tricep cable work and my gains were INFINITELY BETTER. Its all about learning your own anatomy and objectively evaluating your training to see what works best for your physiology.
I try and do a full range of motion for most exercises biceps for me is the exception, if I extended be my elbows all the way during curls my left bicep completely disconnects and I feel it almost all in my forearm instead of my bicep.
its prob just a grip problem bro
Interesting.. I feel the complete stretch. I also make sure that I don't lock out.
just don't lock out
Keep your palms flat to the ceiling so that forearm activation is minimal. Imagine holding a cup of coffee in you hands.
@@GoyFromFinland thats sounds like the opposite of what to do if you want to minimize forearm activation
Gold standard of the industry, as always, Jeffy Nipz. Cheers to a new year
Hi Jeff,
as someone who has a BS in exercise science and multiple certifications, I really appreciate your consistency in presenting the research instead of your personal experience. I actively watch some of your videos for ideas for different movements I can implement that are different from what I already know. please keep up the great work!
Personally, I'm a big fan of mixing in some "1.5 rep" work into my sets. For the lateral shoulder raise, for example, you would raise the weight up to the top of the movement, then lower it halfway, then back up, and then all the way down.
Yeah I love lifting it half way up, pausing, then completing the lift on laterals
Jeff Cavaliere? Is that you? :)
@@jesuguru2394 I knew I should have picked a different exercise to throw y'all off the scent
athlean x style
Hey what ups guys athleanx.com here
I do full ROM, it feels better growth. At the end of training I'll try doing partial to get that little bit more out but I don't last long because I've exhausted myself. Good vid Jeff.
Happy New Years Jeff! A new fan here. Keep grinding!
Love all the videos man I learn so much watching you
Miss seeing Jeff upload on a more frequent basis.. Remember "technique Tuesday" ?
Jeff dropping that scientific knowledge on us again.
Happy New Year Jeff💪🏾and BroJeff🦾
Let’s do this!!!
Nice editing Jeff! Much appreciated 😀
I would like to offer additional explanation for the limitations of these studies and why they showed mixed results comparing the partial and full ROM sets. Going through full ROM of an exercise doesn't necessarily mean full ROM of a joint or traveling from the maximum lengthened to the maximum shorted position of the muscle. For example, a typical rowing exercise only involves the shoulder moving from 0 to 90 degrees of shoulder flexion. Considering the shoulder can travel around 180 degrees into flexion, the full ROM of the exercise is already missing around half the available shoulder ROM and potential change in length of the posterior deltoid/ latissimus dorsi. If you picture length tension's bell shaped curve, the full ROM of the row goes from one tail end of the curve to the peak of the curve.
www.aprioriathletics.com/acurvelt.gif
I would argue that instead of doing a "full ROM" normal row from 0-90 degrees of shoulder flexion, doing a "partial ROM" high row from 45 to 135 degrees would give the same 90 degree arc of motion and encompass the much higher tension levels of the length tension curve.
To improve the usefulness of studies like these, a few things need to be done. 1. Don't try comparing exercises that already have a very limited joint ROM to begin with, because the comparison isn't really "full ROM vs partial ROM," it essentially becomes "partial ROM vs VERY partial ROM." 2. After an exercise with decent joint ROM has been selected, the comparison should use the middle half of the ROM instead of the beginning or end half. This would likely put the partial ROM into the high tension sections, instead of one of the two tail ends on the length tension curve in which the muscle is overly shortened or lengthened to begin with. For example, the middle half of the squat instead of the top half that was used in the study cited in the video. There are still many limitations and once you try accounting for the issues that arise when polyarticular muscles are involved, it can get really confusing. However, this would at least be a good start so we can get meaningful data going forward.
Hope this is helpful, and if anyone has questions or something to add/critique, just let me know.
I found this too. A year ago, I stopped squatting heavy, dropped the weight, and focused on getting my squat as deep as possible. My legs exploded doing sets of 20 with 225, instead of squatting 315 to parallel. Any time I can get more gains from lifting LESS, I will. Im not trying to wear my body out, Im trying to build muscle.
Really nice cinematic look to this video! I’m constantly impressed at how your production values keep levelling up!
I can see that you put a lot of effort in these videos and I absolutely love them.
Depends on the movement.. I guess I do “partials” but I’m more trying to avoid stacking.. using joints and bones to carry the weight
Nice fellow gallantian.
I get all of what you're trying to say but did Bro Jeff Put his Over Ear Headphones over his AirPods at 1:03? it doesn't get more Bro than that.
Bro Jeff always does that hahahaha 😂
For better noise isolation I reckon. More immersive
That text editing thing when Bro Jeff walked outta the squat rack was sick! Great video.
Great video! as always. Can you do a video on training anatomy (ie hypertrophy, therapy, rehab, prehab, corrective, etc) vs training skills (ie sport specific, practical/"functional", movement specific, endurance, strength, explosiveness, etc)? Assuming many athletes want to be as specific as possible, it seems that the importance of addressing weaknesses/limiting factors requires a different approach (obviously depending on the individual and their goals). Long time fan, btw, thank you!
"Supplementation..."
It would be hilarious to see Bro Jeff in a standalone series. 😂
I want to hear him talk.
God yes we need this
Yes im a big fan of bro jeff. It would be a short series on what not to do in the gym. Gotta admit science jeff was freakin hilarious in this vid. Every time he looks into the camera i was lmao
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The Only At Home Workout That Actually Builds Muscle (No Equipment Needed) ruclips.net/video/giH_R5q9250/видео.html
Informative video as always!
Love the videos. We need more bro Jeff!
I love Bro Jeff personality
Amazingly I’ve had this question for the last few weeks, fantastic timing Jeff!😂
Hey Jeff. Thank you for making such helpful videos.
Excellent work as expected!
Loved that "supplementation" from IFBB PROS, thats creatine right?lol
BCAAs too, they'll take you to the next level
diet = Trenbologna sandwich
Na bruh it's the BCAAs and consistency 😂
chicken rice broccoli stack
I did a training block with “constant tension” squats a few blocks ago to try it out, didn’t have any benefit really. I had to use much less weight and it was mostly cardio that caused me to have to end the set. For reference this was during a hypertrophy block and I train for powerlifting so I’m focused on increasing my 1rm. Seeing as how I had to use so much less weight that could be one reason I didn’t get much out of it.
I did some high-rep, constant tension leg-presses with short rest between sets. I don't usually make a whole lot of noise in the gym but, during those sets, I sounded like I was giving birth.
@@dard4642 it was more cardiovascularly taxing to me without as much of a stimulus for the muscle since I had to stop closer to cardio failure than muscular failure lol even if you have to stop at the top to breathe though if you get more reps in then it’s still more total time under tension so it honestly is less optimal than being able to rest a bit at the top. The only exception I can think of is for a metabolite accumulation set or something but even then I’d assume myo reps would be more useful
@@Jmack7861 right on. my pain was just pure muscle burn. Like, if there had been a fire in the gym at the end of my set, there would have been no hustle in my evacuation. I would have been limping out on noodle-y legs, using every piece of equipment I passed as a crutch. 😂
10/10 video man. Love the unbiased analysis and openness to both sides.
Great to have a new video from you, Jeff! When you gave the lateral raise example, I was hoping you would address the top of the movement too, which we see folks like Dr. Mike taking alllll the way to full overhead arm extension!
Very informative! In Calisthenics we say it's a SIN to do partial ranges of motion 😂
I personally only do full ranges cuz it just feels better 😅🔥
True
Calling it a sin is small minded. Partials are useful.
Yeah I wouldn't call it a sin either. Especially in more advanced moves. Like doing a partial HSPU and gradually increasing the ROM is a very solid way to break through plateaus, since you can accumulate more volume. Same with OAC - for example if your deadhand to half part of the OAC is weaker I see nothing wrong with doing partials in order to accumulate volume. Same can be said for weighted pullups/dips but I would use it only as an accessory there, to strengthen some weakness.
Dont misunderstand me guys I do not share the opinion, when doing partials you definitely increase volume as you do not have any breaks and reach hypertrophy faster. I just mean thats what is generally said 😄
calisthenics is more focused on achieving a skill rather than a physique, so achieving full range of motion is part of the goal. for example if someone wants to be able to do a muscle up, they want to be able to do a full muscle up with good form. that's the goal. naturally they're going to use full range of motion once they achieve that goal. that said, there's nothing wrong with partials.
I think you've missed an important point on the discussion, that is comparing lenghtened partials vs shortened partials vs full ROM, not only shortened partials vs full ROM. In all of your examples of partials you mentioned cutting the most stretched part of the exercise, but there's a growing body of evidence that the stretched part is the most important part of the movement in terms of hypertrophy. This could favor a partial ROM that comes from the most stretched part to half-way through.
The only exercise that you've mentioned where the partials were done on the stretched part was the skull crusher, which was the one that showed greater results.
There could be a case for partial squats that, instead of only dropping a bit, you go all the way down but don't go all the way up in every rep, go from ass to grass up to maybe a quarter-squat, for example.
Flow High Performance and House of Hypertrophy have good videos on this concept, I think it's worth looking into.
I think in one of recent videos he adressed this briefly. Lengthend partials should be benefitial, if you can get them. The point of partials in the shortened position is that you're usually stronger in that shortened position so with higher weight, you may not be able to do lengthend partials. Though i'd lean to doing lengthend partials due to the higher growth potential in the strechted position - if you can do them. Also regarding this video not adressing this: keep in mind that this is an older video and the evidence for the benefit of being in the lengthend state for longer is more recent. As for your example on partial squats: the lower portion of the lift is much harder. If you fail it's most likely in the first third of the concentric so there is no point to this kind of partials. If you get out of the hole, the rest of the squat is quite easy.
On the other hand tricep extensions, chest flys, leg extensions and leg curls and a few others should be great for employing lengthend partials. For squats, bench press and preacher curls i don't see myself doing more lengthend partials then full rom reps, so why do them?
Awesome videos. I got a personal trainer right on my phone. Haven’t lifted weights in over 10 years since football in high school. You forget a lot of things. Watched many of your videos to learn proper form on lifts and learn new exercises as well. Been going steady for a little over a month now with just free weights in my basement. Thanks for all your hard work putting these videos together! 👍🏻💪🏻
love the amount of nuance in your vids
All my homies love jeff nippard
gay
Some other training variable: steroids 😬
This so much! :D
the science you teach and advice upon is very beneficial and it works. thank you so much jeff
brilliantly put and explained again. 👍
Here before Greg Doucette reviews this
I bet hes going to mention they're useful when training to failure after finishing normal full range of motion reps (advanced people of course)
Yeah, he does partials to go beyond failure, not as a replacement for full ROM reps
Train harder than next time and buy his freaking cockbook!!!
That guy induces full range of motion cringes
Bro Jeff's music in his AirPods and Beats headphones was like:
AirPods: Metallica
Beats: EDM playlist in shuffle
Happy new year jeff
Great video. Happy New Year
One part is that they are sooooo huge they have a hard time actually getting into full range on some movemeno
I've always done partials on most push exercises. Just feels more natural to me.
Love Bro Jeff! He's always so entertaining.
One of the best videos you have made bro, keep it up.
It’s wild to think that there’s people that think limiting the range of motion with a higher load means that you’re getting more out of it. Your bro squat is the perfect example. If you can do partial reps in a way that increases TUT with a reasonable stimulus on the muscle more power to you but most of the time I feel like it’s just people ego lifting with incomplete form.
Happy New Year Jeff, I hope you're blessed in 2021. Imma aim to make videos as good as yours x
Your transformation is impressive 😧
Wow this video so informative and love the comparison and science behind them all.
Amazing!
Been watching your content for 4-5 years now, shout out from Guelph!
Who else about to do a set of 21's when they next train?
When you're juiced up to your eyeballs, of course half reps are going to work, no natural body builder is using partials unless its like the last set of a "finisher" or mechanical drop set just to get a pump at the end of the session
Great video, Jeff. I'm 1 year into lifting and naturally found myself restricting my ROM on stuff like alternating dumbbell curls so that my inactive arm was still under a little tension. Same with things like skull crushers. It just feels more productive to increase TUT by any means on upper body isolation movements and focus on full ROM on compound and lower body stuff.
Keep up the good work and congratulations on the new home base in Ontario
Thanks for addressing that Skullcrusher study and putting it into context (other RoM studies, isolation vs compound, cable/machine vs free weight.) I like the approach of looking for the nuggets of truth in every side of the conversation, especially because we tend to disregard "common sense" or bro-science immediately instead of trying to see why they think what they do. Nice video!
Currently paused on ad.. haven't even watched the video and I already know the answer will be that doing both is beneficial.
Dr. Mike Israetel has entered the chat
Always greatful for your content...
I really like the video and always love a good discussion about such topics:) But I also would've liked if you discussed the risks of injuries in extreme joint positions. I think that full ROM can definitely increase the risk of getting injured if joint stability is not 100% there(I don't think a lot of people know about their joint stability if they hadn't been previously injured). So I would differentiate ideal ROM from full ROM because ideal is just really different from person to person.
LOL! He changed the title from "The bros were right about range of motion" to this one to be more click baity.
8:49 for a treat. You’re welcome. 🍑
Hope you both have a Blessed Year
I use partials frequently to work past failure. Great video. I wish you spent some time discussing any theories around how partials may be safer when trying to avoid injury on a specific lift you have had troubles with in the past. I just feel like they can be a solid tool for building strength in an area you either previously injured or are working through an injury on.
Related: I wonder if this is why a lot of pros use partials... constant tension seems to reduce risk of muscle tears.
Studies show there is a direct correlation between those who do partial reps and those who eat mainly chicken broccoli and rice
4:35 or HUGE steroid usage 🤣
Great video Jeff!!! Could you maybe do a video on silver era routines or theories? Like Steve Reeves and Reg Park
This was a great comparison!!! U explain things so well
4:40 "....or massive amount of steroids they take"
exactly...haven't watched this channel in a long time...I kinda see why. Lifting is not rocket science but it is on here lol
I'm showing this video to all the girls at my gym, doing partials on ALL leg exercises they do. 😂 hope they don't kill me.
sounds obnoxious
@@DevinDTV Its true tho :/
This is great as always. Thank you! I think it’s interesting to think about how hyper trophy and strength also changes with multi joint muscles (work better in mid range) compared to single joint muscles, as well as the positioning of the athlete against gravity that would change how hard a muscle has to work through the full range.
Very informative video as usual Jeff. Regarding partials, I've seen elite powerlifters like Cailer Woolam and Mark Bell also use them for a "sticky" spot or a weakpoint as well (lockouts etc), but i'd venture a guess that, as you've mentioned, this is more relevant to the advanced and elite levels for well rounded development. I guess at that point it's for extreme specificity rather than trying to maximize general hypertrophy or strength through a wide range of motion.
Happy New Years!!!! Made a goal to stay consistent to help others with cutting hair here on RUclips 🔥💈💈💈💈
awesome!! Good luck!
This didn’t age well
Eh not really, full rom is great most of the time. Partials in the lengthened range is great, but it doesn't replace the benefits of full rom.
@@ellisfrancisfarros3935 dozens of studies have shown full ROM is not better for hypertrophy, full stop. Lengthened partials produce more hypertrophy for less fatigue. Do I use full ROM? Yes because I have to; combat sports is my hobby and I need to be strong in all parts of a movement. But doing lengthened partials for my biceps and calves finally made them grow.
loving your characters in the videos, the scientist and "Bro" as always, great content.
Hey Jeff! Love your videos. A couple years ago you made a video about programming for powerlifting, you gave general rep range and frequency guidelines, but not about progression or accessory movements. I think it would be cool if you expanded on it a bit!