Full Range or Partial Range for Muscle Growth?

Using full Range of Motion (ROM) during exercises is generally considered better than partial ROM for muscle growth for several reasons:
Maximum Muscle Activation: Full ROM exercises activate more muscle fibers than partial ROM exercises. This is because full ROM movements require the muscle to work through its entire length, engaging more muscle fibers throughout the movement. This increased activation can lead to greater muscle hypertrophy (growth) over time.
Improved Strength Gains: Studies have shown that using full ROM can lead to greater strength gains compared to partial ROM. This is partly because full ROM exercises improve both the strength of the muscle and the efficiency of the movement pattern, making the muscle stronger throughout its entire range.
Joint Health and Flexibility: Full ROM exercises can help maintain or even improve joint flexibility and health. Moving a joint through its full range helps to keep it lubricated and ensures that the surrounding muscles, tendons, and ligaments are adequately stretched and strengthened, reducing the risk of injury.
Functional and Athletic Performance: Full ROM training is more functional and has better carryover to real-world activities and sports. It trains the muscles to be effective through the entire range, which is important for most athletic movements and daily activities.
Balanced Muscle Development: Using full ROM ensures more balanced development of the muscle. Partial ROM can sometimes lead to imbalances, as it might overemphasize certain parts of a muscle or movement pattern.
Increased Time Under Tension: Full ROM usually increases the time a muscle is under tension during an exercise. This longer tension time is a key factor in muscle growth.
Better Muscle Lengthening and Growth: Full ROM allows for a better stretch at the muscle's elongated state, which can contribute to mechanisms that promote muscle hypertrophy, such as muscle damage and metabolic stress.
However, it's important to note that partial ROM can also have its place in a workout regimen, especially for overcoming plateaus, targeting specific muscle groups, or working around injuries.
Here is one of several studies backing my points up: onlinelibrary....
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[@xeno527]

Great video. Would love to hear more videos of you talking about general atg fitness stuff it’s very interesting.

[@fullrangefern]

Will do!

[@peanutkaneshiro]

Use full range of motion and choose 2 exercises that emphasize both ends of the range like a atg split squat and a leg extension. the split squat does the strength through length and the leg extension is you pump/ science word idk how to spell that you were saying.

[@prodTenzer]

For people with tendon issues and pain partial range is the way to go for sure. At a 90° you can produce the most force so the tendons will be the most worked for healing. When you go into the deep ranges the tendons experience compresive forces and the healthy tendon fibrils will compress into the degenerative part of the tendon something that it is not the best way to rehab a tendon.
Also is a lot harder loading deep ranges so I recomend using heavy mid ranges early for the most tendon gains.
In conclusion full range is benefic for the joint cartilage and the mid range/ short range helps the tendon.