Is Sam Sulek’s Training Dumb?
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- Опубликовано: 27 сен 2024
- In this video, I'm answering the question: are Sam Sulek's half reps dumb?
If you're a fan of Sam Sulek and you've been doing half reps or "ego reps" then you might be wondering if they're actually a good idea. In this video, I answer the question of whether or not Sam Sulek's partial range of motion training is actually effective for muscle growth based on the latest science.
Incorporating a few partial reps at the end as a part of progression sounds like a great idea for intermediate lifters
Sounds like you're a beginner lifter not actually working his muscles down to exhaustion
@@vyvianalcott1681You’re not supposed to train to exhaustion 🤡 sounds like you’re the beginner
@@vyvianalcott1681”if ur not passing out after 6 hours in the gym you don’t make any gains”
@@ibeondat9629 If posting emojis at people is how you cope with being weak you aren't actually capable of training the way I'm describing.
Intermediate lifters? Yea all the men lifted are elite. This can be used for all classes of fitness
I like full ROM because it keeps me flexible and helps prevent ego lifting. But I also like the idea of doing partials after ROM failure. Will have to try this at the end of my mesocycle
Lengthened partials are often harder than full ROM. Also they require just as much flexibility as full ROM.
Holding yourself back and not training hard by making sure that your form looks perfect with full ROM is another form of ego lifting
His training is stupid. His diet is stupid. t's all around stupid.
in which situation are half reps harder than full reps?@@AS-Stardust
Yeah I don’t think it’s a good idea to do every rep like this. On most pull exercises, chest flies, and some machine presses, when I can no longer do a full rep, I’ll do 2-3 partials in the stretched position. It does make sense, and gives you a crazy pump.. but I’d never train like this for a full set
Interesting. I was always taught that explosive full ROM to controlled slow eccentric movement was the move.
That's just about all of us. These are pretty recent studies.
Full range is the best for joint health, mobility and flexibility. For example, you can build leg muscles by doing half reps squats, but your knee ligaments and tendons will not develop because half reps don't put them under stress and therefore will be outgrown. It creates an imbalance of strength and power, and as a result they're unable to support the strength of the now built muscles. your strong muscles pull on your weak tendons, and the ligaments have to support extra weight without being trained for it, a recipe for disaster. Second, you typically tend to do higher weights when you do half reps so you're more likely to get injured. But when you do full range of motion, you go with lighter weights and you allow your knees to slowly strengthen with the progressive stress you put on them. You also lengthen your muscles with full range and prevent having short stiff and bulky muscles, instead you get longer and leaner which is more appealing imo. So you become more athletic and less prone to injury which is more practical and useful.
Full range is the way. Jeff is full of shit. And juice. And he is 5'5
@@ronaldomessi7055but it’s not more useful for bodybuilding if u do contest
pretty sure he is talking about doing partial movements AFTER doing full ROM to failure.
I'm 78 years old, and I'm still weight training.
Training has done me nothing but Good!
Being "around" for so long, I've seen, and done a lot. And, in all my years I've never seen a more knowledgeable, yet quite young, fitness, strength, and hypertrophy Instructor such as Jeff Nippard. Jeff does an outstanding job in bringing all of us the latest advances in the science of Resistance Exercise. My sincere THANKS to You, Jeff!
BRAVO!
im 98 years old and still sleep with 25 year olds
Im 95 and still drive an hour to work and back every day. And I’m cutting back on cigars.
You're a beast! Never quit age is only a number!
I am close to your age and it's nice to know I'm not alone
@@supershayloman961when i said in that in court i got a life sentense tf?
I agree with partials but only after full ROM failure.
This
And that’s exactly how Sam does it. 5-8 full ROM reps until technical failure and then as many partials as possible to mechanical failure.
Why only after ful ROM failure?
@@0hdhjfbdi mobility, injury prevention, prevents muscles from becoming shorter etc
Because only then your only option is to do half’s
I've watched a ton of videos about weight lifting but this one short just very effectively taught me something useful
I feel like going partials after full failure is the way to go. That way you're extensively training the main muscle but after that's done you're also training the little details around it
The research basically suggests the lengthened range is where the bulk of gains come from either way, so I wouldn't think of lengthened partial reps as only hitting "details".
@@LucidStrike Well that's better than my original theory, cool
That’s why you’re supposed to do with with the muscle mostly extended so there’s more tension on the muscle itself and more surface area to create small tears hence more muscle growth
Just don’t do that as a natty many times a month. If you are not injecting a pharmacy into your body your muscles won’t recover fast enough.
Rep to fail, then 2 Dropsets to fail and then partials to fail ? :p
You know Sam is doing good when others make videos about him. Big ups to Jeff and Sam. 🔥
People make videos on idiotic people too.
Or when I watch a video of his, and the very next day on the next video he has a boatload more subscribers. His channel's growth is utterly insane. In just a couple months from 600k to like 2.2M.
@@WAD1H1 Indian
Jeff the hobbit is jealous of Sam...
@@jijijijijiji44 I have Iranian genes, but thanks. Now go be sad somewhere else.
We all know that Sam is onto something. We know exactly what he’s on.
Eh, there's a lot of variety in that space these days. It's like a candy store.
Big Dawg I’m following Sam’s steps without the peds and hit 222lbs on my latest bulk! Stay positive, dedicated, and consistent with enough food/vitamins/sleep to recover!
Not like he's kept it a secret
The difference is that you still want to train those partials with a controlled cadence. Turning it into a ballistic movement like those pull downs will work havok on your connective tissue by the time you get to your 30s
Very true!
That part was sped up. The beginning of the vid is the right speed. In the scene where the pulldowns are fast, look at the guy walking in the back, also moving unusually fast.
@@cuminyermum lmao wtf yur a gem bro
So you want to train them? Or you don’t want to? It seems you write both which contradicts the first half.
TRUE!
I decided to try this in my last workout a little bit ago before seeing this, and unlike most post chest days, I felt the chest workout for DAYS after. But it was the most POSITIVE and GROWTH based feeling I had ever felt the whole week I felt it. I’m now addicted to that high
Are you still doing this?
You should still do full range for flexibility. Try doing them after you're fully done with partials
@@shueibdahiri bet even only stretching will give the flexibility you need
Fullrangeofmotion is for stretching and warming up and less injury
I've seen your video about this topic - very well explained in detail.
Still hard to wrap his head around that given that basically everybody had got told something about full range of motion as a key practice in resistance training.
Besides focusing more on the negative motion, I have also started to implement partials in my routine. I consider myselfe as an intermediate (4y exp. 23y/o, 85kg(188lbs), 179cm/5'10)
Hope to get over my permance plateau by that soon)
Well these are recent and only a few studies. So it's not like it's been proven. But it's something to keep track and see how far this idea goes
Its basically indoctrination from long held beliefs. Like how gymbros from the 60s believed in archaic fundamentals all the way down to fictional bro science.
I think it’s different when you start getting as big as these guys. There range of motion almost seems less in order to stimulate there specific muscle. Once you know and feel what it’s like to hit a specific area it doesn’t seem to matter. The problem is with weak people not getting gains by partial reps is they just suck at lifting. Gotta be intense and deliberate that’s all it really is.
genetic variation has never been properly addressed in any study I’ve ever seen. 8 billion sets of genetics on the planet and a lot of these studies have less than 100 participants. If you aren’t in the study, the results have limited generalisability. Your fitness is specific too you. What works on paper for 80% of people may not work for you. It’s an art as much as a science. Something the science based lifters tend to miss. All that matters is what works for the individual.
I'm mean people thought eggs were the cause of heart disease for 60 years. That's absolutely been proven to not be the case. Just because something has been said as the "norm" for decades doesn't mean it's acctually right. Though I do agree that change can be hard.
So basically there's no wrong way to workout as long as you have good form
Yes
Shortened partials are worse than lengthened partials. Also you should still include full ROM training until failure, once you hit failure with that you can do lengthened partials
Yup! As a matter of fact, you don't even need "good" form per se, just move the weight that doesn't hurt you - your body's gonna adapt by growing bigger muscles. That's why research science tends to almost always eventually agree with bro science
@@andi8654 No, you don't need to do full rom till failure before lengthened partials. The evidence supports exclusive lengthened partials. Keep in mind the goal is hypertrophy, body building, not athleticism or strength training or physical therapy, just body building
@@hassan_codes Form is important for hitting the right muscles though.
He's definitely on something. That being steroids
Yeah.. We all know he's on steroids and he says he's on steroids. You must be new here😂 find a different joke.
yea no shit.... It still took dedication to get a physiqe like that. look up sam before roids, he was a tank. now hes a warthog
😂
@@orion.clipssdedication - lol dude moves weights around between popping all those zits
He'll never be Zyzz!
What a time to be alive. Half reppers are now being praised for doing long length partials like they always knew about them and just kept it from the rest of us🤣
Most half-reppers skip the difficult part though, which is mostly the lengthened position.
@@himeshsinghshishodiyayep, just like sam in the video.
@@himeshsinghshishodiya Right, which is what both Sulek and Coleman were doing in the video lol. Let's be real, in those clips they're half repping. If they accidently discovered the hypertrophy secret then that's great but they definitely aren't doing it on purpose🤣
You really think Ronnie Coleman. Arguably THE greatest bodybuilder of all time.. was just crap shooting his way through training??@@silverhost9782
@@silverhost9782the did, it's called sauced to the gills lol
What I love about this channel is the amount of research you include from actual phds and researchers. I’m tired of people sourcing random ass articles from authors with zero credentials. As a phd student it makes me happy to see that proper research is able to reach larger audiences outside of the academic world, where sadly most tends to stay.
Sam doesn’t do long-length partials though, he just does partials. Look at his bench press, his half reps are at the top, not the bottom where a long-length partial would be. I don’t think Sam is thinking about it at all, he’s just doing half reps wherever it feels good for him.
exactly
You're right, but most of the time, he actually is doing long length partials when he can no longer do a full rep. So yes he is performing them even though he may not be thinking about.
No he doesn’t. Idk what you’re talking about because he’s never don’t partials at the top or his bench. In fact he doesn’t do partials at all with bench unless he’s using the smith machine which he does partials at the bottom/stretch of the movement. On normal bench he either fails and sets it on the safety rack or if he has a spotter it’s full range of motion the whole time
I think more people should do that. The obsession, regarding what movement and form is optimal, results in people who forget to actually enjoy lifting.
No he’s just pushing himself as much as possible😂
One that may not be thought of but very useful here. It's also to aim for partials with pull-ups for your negatives, which strengthens your back offering a far better activation along with building endurance, both necessary for grip, strength and stabilization
Dr. Mike preach Full rom like Crazy. I wanna see his reaction on this 😂
He already addressed this multiple times. Im heavily paraphrasing but he said that he likes full range of motion because it includes the really deep stretch.
He already has a video about this i think there's a PARTIAL REPS keyword in the title you can look it up
@@john_m3619but what same is doing is sticking to the stretch. He’s not cutting it out he’s emphasizing it and cutting out a lot of the concentric part of most movements.
This isn't an either or thing. Full rom is still good and probably the most optimal way of going about pumping. Like Jeff said, llps are really great for squeezing a couple more reps past your limit to get an slightly better pump than with just full rom. In the full vid about this Jeff also points out that llps get you just about 5-10% more muscle growth than just full rom, so this is more for people who want to go the extra mile, not necessary for everyone or for completely supplanting full rom. I'd be surprised if Mike disagreed with this
@@john_m3619partials and full rom both have the stretch. Full rom just includes the shortened part of the range of motion which is considered less effective. Mike only promotes full range of motion because it is easy to standardize.
I like to so partials for lateral raises, for me my rep range is 6-12, so let’s say I hit a set of 10 reps to failure, then I’ll do 10 partial reps, really makes me feel my lateral Delt
Yea I've seen a few people with awesome shoulders do this
Yeah you can hit so many partials after full rom failure on laterals, makes my delts feel crazy
There are exercises that its a bad idea to do a stretch (long length) partial superset. Db lat raises and db rows are fantastic. Barbell Squats on thr other hand I would do that.
@@Itsmekvn whys it a bad idea to do lengthened partial barbell squats? Just use safeties or get good at bailing
Partials are necessary for db lat raises imo. It addresses a pretty severe imbalance in the resistance curve which doesnt exist for things like cable lat raises.
Do the partials for muscle groups where you only care about aesthetics, and full ROM with (optional) partials at the end of a set for everything else for strength of joints and mobility to improve health/longevity. So something like full ROM for legs, shoulders, core/lower back, and partials for arms and even potentially back
John Meadows also talked about the value of partials, specifically on lateral raises. I have been doing partials basically forever, and i anecdotally found a lot of benefit from doing them
Personally when I started I thought this was common knowledge because - to me - you can feel the pain most there so I'd focus on it. I got more definition by doing the first 2 full (obviously heavy anduntil failure) and the last 1/2 partial to isolate the muscle where it's tearing and just burn myself through it. Really helped me stay defined as I developed.
bro science final boss
This makes sense because it keeps TENSION high and continuous, and it is TENSION that stimulates the muscle cells to grow. Whereas at full ROM, you are only at near-peak tension for a portion of the time. The trick is to keep the _time_ the same, as other comments have mentioned here. I.e. your partial rep should take _as long as_ a full rep to "count".
On point!! This comment needs to be pinned
no. just no.
Whatever you feel comfortable doing and if it's working keep doing it
For intermediate lifters that start to work less ahah
Jeff the hobbit is insecure... thats why
That and massive amounts of tren.
@@danielm8859 have you ever tried it?
Wow it’s almost like this guy is using enhancements but really he’s just doing half reps 😱 what a good guy.
Also i would like to add one point- the muscles don’t get cramped in long lengths partials and this helps them to train maximum intensity.
Can’t tell you how effective it is to do as well. The amount of tension and intensity that goes into doing them fires up that muscle group like a machine. Feels great.
Eddie hall used to do half reps shoulder press, said constant pressure on the muscles. Said increased his strength significantly.
one thing to consider is that once you're jacked to those levels, your muscles hinder your ROM and flexibility, you don't see a big bicep guy scratching his back anymore
for the average joe, i would still prefer full rom till you cant maintain form and then switch to end your routine
I was really into weightlifting fifteen years ago and am just getting back into it now, it is crazy how much more we know now than back then
Loving the pure bodybuilding split so far jeff ❤
Do both! And whatever feels best stick with, or switch it up and alternate training styles.
Partials have helped my biceps grow quite a bit.
Thanks Jeff. big fan of your work, i used to think that partials was like ego lifting not this all makes sense.
ROM is strength and resistance training. I do it all the time to stay flexible and prevent ego lifting. But at the last set, we do partial reps in the last 3-5 reps also known as failure set
People always like to pick one vs another. truth is both full ROM and partials are good and each have their time and place for the individual lifter. Find what works best for YOU, regardless of what 'the science says'
Its called training fuckin hard 🔥🔥
lol, try cardio.
@@internet_internetyou train cardio just like you would with strength and hypertrophy training with progressive overload the intensity of the exercise
@@internet_internetwhat does that have to do with anything he said
Try meditation and fasting.
@@john-paul3271 intermittent fasting is ok and water fasting is easy and effective at losing weight but the weight will come from both fat and muscle which makes it one of the worst way to get lean
Long length partials allows for heavier weights. If you think about it, most ppl lift weights that they can do reps with at their weakest point. Like when the bar is against your chest in a bench press. You rarely challenge yourself at your strongest point when the weight is near the top. Sometimes they’ll add heavy chains which pile up on the floor at the bottom (so the bar is lighter), and the bar gets heavier at the top.
Long length partials is just removing the phase you’d need help to move the same weight. But there’s no harm in adding full ROM sets as well, or even short length partials with lighter weight.
For me, I’ll full ROM 245 but then bump it up to 315 for long length partials on bench.
Boston Lloyd said it best: "as long as you are on gear, hit something and you will grow "
So many studies that ain't 100% real, but most ppl says that half reps will make your tendon weak when you do full range.
i'm still wondering what the range of motion these lengthened partials should be in because the examples you showed of sam and ronnie coleman, they're not doing it in the fully lengthened position? ... or are they? Love your new program though!
They are keeping tension in the part which is still pretty lengthed and doing this at the end of the set with heavy weight is all one can do at this moment
They are doing them when the muscles are fully stretched. The pectorals are stretched at the bottom of bench press and the lats are most stretched at the top of pull down
Sam's lats are so f*cking big bro I don't think his dead hang on pull-ups/pulldowns would look the same as you or I
Great piece of advice!! I always feel like if I don't do a full correct set then it's a mistake so I lower the weight to max out all reps. I'll go back to this method. Thanks
Me too
If you’re just trying to buff up then yea, but if you’re trying to sculpt it and work on the aesthetic look then lighter weight and full extensions are what u need to do. I would do 2 week rotations of how I worked out between the half reps and the aesthetic reps, I actually saw great results doing it that way bc it created that muscle confusion and I was getting consistent gains, I never hit a plateau where I wasn’t making progress or very little progress, and it helps u get the best of both worlds, I highly recommend doing it this way
i feel like it’s a natural thing you do as a bodybuilder with good mind muscle connection. you do what feels good, and what burns most in the muscle you are targeting.
Oh ya Jeff nippard getting in on the youtube shorts scene 👀 gotta boost that youtube revenue
You’re right bro 💯 I can’t believe someone would make an effort to improve themselves & their life…what a loser! 👀
Earning money by providing more content oh no
So cool seeing Jeff getting into the long length partials.
We did this in njrotc. During situps pushups pullups etc we were not allpwed to go all the way up or all the way down. The idea is that you dont give your muscles the rest breaks, the stimulation stays constant. For example in the full up or full down position of a situp you are no longer using your core muscles. Only in that middle range are you using the core. So we would excessively stay in that range. Military been doing this for years. Pushups stayed in a halfway point, and were held for a few seconds, not just pumped quickly. Pullups required us to hold in that power range.
For Sam it's probably the juice that's working
Yeah, more people need to realize that
@@walter7454they do
When you’re on whatever sams on, everything is effective.
This channel is great. Love the evidence too.
For accuracy’s sake - Ronnie did not do lengthened partials 😂 he cut his ROM short cos it was heavy, almost never hit the fully lengthened position, and his partials were almost all mid ROM. Sam too, while his partials are often more towards the lengthened position, he’s not hitting the full stretch all that often.
Just to be clear because it’s internet, I’m not knocking Ronnie or Sam’s training, I just want commentary surrounding SMH to be clear and objective. It’s the latest fad (again not using that word with negative connotations), and we still need more data on its effectiveness, or any drawbacks, especially if you’re using it to replace full ROM reps, as I don’t think we’re there yet. In fact there is data to suggest SMH adaptions may plateau fairly quickly. Currently I’m comfortable using them as an intensifier, but I’d be hesitant to replace full ROM work yet.
Please don’t come at me about Coleman either. I’m far from the only person to notice he rarely went fully lengthened, partial or otherwise. “It worked for Ronnie” ain’t gonna fly since he didn’t even do them, and…well everything worked for Ronnie
So what your saying is they did do lengthened partials…
@@oNextqif that’s what you want to take from my comment you’re welcome to do so
@@JFearless thanks I was concerned wasn’t sure id get your blessing🙏
@@oNextqquite welcome
Im glad somebody else noticed and questioned this... thanks for the info
I go full Rom at the start of every exercise, and in almost every last sets is where the half reps come in. Its getting heavier and harder, i always get a good pump
Best way to approach it fuck qround getting hurt not doing full rom for all movements heck people who dont gongym have less human rom and that's why humans break hips when their old stiff and weak
Take steroids = reinvent the wheel
That is why so many kids look up to him
@@Geico23it’s his character not the strength
Nothing wrong with using every advantage possible, the health risks are something you accept when you utilize them, but that’s a personal decision. It’s not any different morally than plastic surgery, Botox, artificial tanning.
@@TaylorWillis-f6w his mass is a result of steroid abuse not specific training techniques ! destroying your bodies natural ability to produce testosterone leading to life long HRT is miles apart from a boob job, Botox or a spray tan but I understand how it appears the same in a moral context ( unnatural enhancement etc )
It's time under tension. Keeping the muscle under stress versus stress and relax. I come close to full extension but never achieve a resting state until my set is done.
Since he's not controlling the negative it's obvious that it's just a shitty workout. Anyway partial reps at full lenght are a good way to train, I'm trying them on my current program and are a good way to add effective volume without accumulating too much fatigue.
IMO intensity is the only thing that matters once you get beyond 4-5 rep range.
The video clip was speed up by jeff. Watch sam sulek original video and you could see and even explain that he always control the negative phase.
U may want to keep in mind that long length partials will result in more fatigue (look into stretch activated ion channels if u want) so u should prob only limit them to muscles that actually have best leverage there (based on their length-tension relationship) (ex. Calves) or benefit from stretch mediated hypertrophy (which are quads, hamstrings, and likely the chest)
@@User1245.. For now I have no issue to recover but I've really low volume in general, about 10 sets a week. As long as I see improvement I'll keep trying, in any case is a good way to avoid cheating if you keep in mind to always stretch your muscles.
@@fotogeniacostruttiva good approach
It’s good for strength training for sure. I still like to use full rom but I’ll bust out some half reps near the end to get a few extra reps in
Absolutely matters what your lifting for. For mass and appearance for sure. Makes sense. For mobility, effective strength and applicable real world fitness full range of motion I think serves better. That said, The only lifting I do is at my work on the job site. Not a fitness dude but I know lots of guys and a couple gals who are.
isnt that the like 21yo juiced out of his mind... y r we looking at him for anything?
He’s juiced but he’s still a bodybuilder. The most popular one on RUclips right now as well.
Training principles apply whether or not you are natty or enhanced. If you're enhanced you just grow faster and your grow more.
@@AS-Starduststrength training principles ya but partials and training past failure are all bro science .. Never been proven to grow muscle than regular training
why do u all think that becasue they are on gear that they all of a sudden just dont function anymore?
@@patrickgut4475 you need to reread my comment bud
Full range doesn’t mean fuck when you have a full range med lab shot into your bloodstream.
Nattys should not train like people on steroids.
True but naturals also use the same technique. GVS comes to my head first.
There's nothing about long length partials that would make them a bad choice for natties
Long length partials have nothing to do with being natty or not. The studies were conducted by a natty (Milo Wolf).
I think it also improves strength faster. For example on bench press, those partials help build resistance of heavier weight to make the top of reps easier and preserving explosive energy for push.
Hypocritical, if it was a skinny guy doing half reps or a fat person he’d be flamed, but since it’s a steroid head like Sam he’s smart for it
Rule of thumb. Not all you see in social media is correct. Do what’s work for you, if you dont have a body of a bodybuilder then don force yourself to do their training. Remember, 20% training, 80% nutrition
Its like with a push the aim is to go down as far as you can and go up as far as you can and keep within your working range if you go all the way up your resting so sm is onto something.
These new dudes are onto next level shit. Nice to see this all progressing regardless of the outcome.
Maximum tension partials is what they are called. Not a secret. Learned about them in an issue of Mens health about 21 years ago.
I remember a time where half reps was hated on…weird how times/things change
Because he keeps the muscle always working. It either has to push or pull. With a full extension you can relax a bit,take a break. With a half rap, the muscles are always pushed into a pump... Makes the muscle stronger and, therefore, you'll be able to put more weight on...
Your science changes completely every 5 years
In my experience, I've personally progressed better with full ROM training over partials. Squats are my biggest clue to this. Ass to grass with slightly lighter weight massively inproved joint mobilisation and stability allowing me to actually progress into higher weights where the partials were providing me little to no improvement week to week over the space of a good 3 months.
Under tension always. When you go full ROM, at a certain point, you begin to lose tension.
What's best about long lenght partials is that the time under tension is more effective and you are also using the part of the movement where the muscle is most stretched, which requires more muscle fibers to engage.
I learned to not be a critic of ppl doing partials or cheating reps....sometimes you need to understand why and what for they are doing it
The recent meta analysis in the international journal of strength and conditioning would say otherwise. Study is -
Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis
"Overall, our results suggest that using a full or long ROM may enhance results for most outcomes (strength, speed, power, muscle size, and body composition). Differences in adaptations are trivial to small. As such, partial ROM resistance training might present an efficacious alternative for variation and personal preference, or where injury prevents full-ROM resistance training."
I do partials to the point of failure when nearing failure.
Use both. Full rom to start and partials to really feel the burn at the end of sets.
They also let you go past what would be failure on a full rep, which has to do something.
I’ve done these my whole life, just figured I was lazy, turns out I started a revolution
Tbh with the years I came to the conclusion (imo) that 60% is diet and 20% is discipline/consistency and 20% progressive overload.
As long as you keep stimulating the fibers etc…
I’ve had great results either… currently doing like a mix of both and it’s doing wonders
I thought this was obvious. You can feel the muscle is always engaged and burns a lot easier this way.
Yet he insinuated that it’s best to do it only after ROM, not exclusively
This is just a basic training technique everyone should know when trying to achieve failure. I started incorporating partials my first year of lifting.
Jeff firing up the Algorithm Booster 3000™️
I do them once I reached ROM failure. Basically once I failed I will start doing partials. Once that fails i will wait 10 seconds, retry a ROM or 2 and more partials. Do that again. And then dropset and do the whole partials -> pause ROM routine again on the drop set. What happens after I failed ROM the first time isn't counted though, but doing it has made me progress a lot. Basically, I can move to the next weight or gain 3-4 reps the next week.
Half reps are good to add for a lot of workouts keeps the tension on the targeted muscle to pump more blood into it. It’s good with push ups too
Fridays us my partials day, aka pump day! Monday is heavy af day, Wednesday is my negative training day
I've done this with just pushups for years now and it works
People need to remember these partial reps only really make sense to use for hypertrophy, if you want to train power, you need to go full ROM
I like how Jeff says make sure to control the negative yet half these clips they aren't controlling the negative.
I prefer ROM personally, because it gives some sort of satisfaction and prevents ego lifting, but doing partial reps at the end until failure sounds good tho.
I use both to make sure my pushes to failure are truly to failure, full ROM until I start struggling and the LLPs until failure.
I always do pull ups and push ups like this, because not only does it significantly reduce joint strain from locking out your shoulders and elbows every time, but it also doesnt allow the muscles to fully relax at any point.
Try all , in which position you feel something , that is best position for you
Certified Personal Trainer through NASCM.
Make sure you give the people proper information. What he’s saying isn’t completely true. In those studies & through personal experience, you still have to workout with Full Range of Motion. Say you’re doing a heavy set with an 8 repetition goal. You’d do your 8 reps with full ROM & then add in the next few partials to failure or whatever partial reps you have in mind. I would stick to the 4 to 6 range, although. As doing to many partials after a heavy full ROM can cause a higher risk for injury & muscle soreness. It will eventually become counterproductive, by weakening the muscle, to a point of zero strength gains.
Trust me there are better ways of helping the muscles to grow & reach their full potential. That’s what Supersets, Drop Sets, & Rep Failure are for. Stay safe & do your own research before trying anything you see on Social Media.
Wow! Great to know I’ve been lifting wrong the whole time!
We have those prime machines at my gym that let you load the lengthened portion of the movement heavier. Its a game changer!
Hmmmmm interesting! I use them in accessories mainly or I go 150%+++ above 1RM & use them as preparatory nerve innervation tool prior to fast explosive movements such as Olympic Weightlifting!
the satisfaction of doing an exercise with perfect form and ROM is something ego lifters cn never fathom
Full ROM - Partials after failure on my warm up sets, then I’ll increase the weight and do heavy partials til failure on my working sets.
It's crazy how fast the science changes! Just like how R.I.C.E. is no longer recommended. Fascinating!