Are Full or Partial Reps Better?
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- Опубліковано 29 кві 2023
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Engaging in exercises that utilize a full range of motion can contribute to muscle hypertrophy, or muscle growth, by promoting greater activation of muscle fibres and increased time under tension during the movement. This can lead to greater muscle damage and subsequently bigger muscles. Increased flexibility and mobility are other benefits. By moving through the full range of motion, you can improve your joint flexibility and mobility, making it possible to express greater degrees of movement. Strength gain is superior across the joints full range of motion too allowing you to represent strength further.
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Of course full range of motion should not be absent from your workouts. But partial reps allow to perform more work (more weight, more reps, more time understanding tension) in parts of the movement that you are strongest at. Surelly that will have some benefits?
and pushing your own shit. btw you are absolutely wrong: for beginners starting out partial reps can be incredibly helpful to get to full reps with good form. same when recovering etc. so no, "not for everyone". but I guess that wont give you a nice little snippet for your ads.
I just watched some cracked out former inmate debunk this
Jesse Pawlak? Just came across him yday or day before
@DonHUNDO Yes I've seen Jesse Pawlak videos and he says the opposite. He seems like he knows what he's talking about.
Seen him too and he’s jacked but what’s his source and research to back it up?
@@MysteryManSporeprison is his source
@@MysteryManSporehis source is experience
Idk man, those prisoners that do half reps always look pretty jacked
Oh, you mean prisoners who have all the time in the world to be consistent with working out? Poor comparison. However, lengthened partials are shown to be more effective than full ROM for hypertrophy. Some people do integrated lengthened partials or full ROM with lengthened partials to failure to get the best of both worlds. The worst kind of lift is shortened partials. Personally, I like full ROM because it’s easier for me to track consistent technique, but I’ll often end with LPs to failure.
@@markyperez7412you’re talking about the same prisoners who’s entire diet exists of carbs and no creatine and or steroids? Give me a break.
@@markyperez7412key words were "consistent with working out" ..whether in prison or not consistency is a personal problem for those who say they can't be consistent
We have actually alot of studies now showing that partial reps are probably better for building muscle (not strength)
I'm starting to believe it's better to divide the partial into 2, do both and then do full range. You get the benefits of both this way
Depends, as long as the partial is in the muscles most stretched point, so it would be the bottom half to 3 quarters of a bench press or squat for example. Simply just don't lock out at the top.
Exactly!!
There's a difference between strength and hypertrophy more muscle comes with lil more strength strength and hypertrophy are correlated though but not fully more muscle has more potential for more strength not strength but you still get a lil strength from hypertrophy to unlock the strength mix hypertrophy and strength in a block periodization phases of strength and hypertrophy
Like a few people have said: full ROM is superior when compared to partial ROM 1:1. However, partial ROM can allow you to target weaker points in your ROM, when used as an accessory exercise. I always tell my athletes to go full ROM when doing movements, buy go partial ROM to supplement the full ROM work. The two work well together.
Yes
Yeah I do this e.g. when targeting pecs - to develop the inner chest you need to start from a less stretched position so that more of the force is generated by the inner chest fibers. But if you don't have weak points in your muscles then full ROM is always the way to go. If you don't go full ROM you will develop these weaknesses in your muscles.
Soo basically do full range till you can't anymore if your going for those extra reps
Straight to the point, as it should be.
stretched partials seems to do the job better and many old school bodybuilders were doing them when science literature did not take it into account
Use both. I used full range of motion for years and when i mixed in partials my chest grew bigger and felt more pumped
How did you do it? I’m struggling to grow up my chest with calisthenics, need your tips
@@jesustarazona6745 do 3-5 sets of each of these exercise. 1. regular push ups. 2. diamond/close hand push ups. 3. decline/foot elevated push ups. for reps its up to your strength level i usually do 80% of my max (eg. 10 max = i stop at 8) calisthenics is like a marathon, it takes longer to grow but you get to where you want safely. if you get injuries its disheartening. slow and steady bro go get it!
Actually studies say the exact opposite 😂😂😂
Not exactly. Long length partials > Full Rom > Short length partials
🤓👍🤡
There was a study where they tested leg extension with different ROMs (full ROM, 1st half partial ROM, 2nd half ROM, and varied ROM). The participants who trained 1st half partials had the highest muscle gains while those who trained varied ROMs had the highest increase in 1 rep max. Study was done by Gustavo Pedrosa.
Leg extensions are a shit exercise, as they create a shearing effect in the knees
There is also heaps of evidence showing that thinking about the muscles you train improves strength and hypertrophy gains. In the study you mentioned, that would be an uncontrollable variable as you cannot control whether participants think about their muscles while training. Nor can you control what activity levels participants do outside of the study which could also impact the results. It is better to use multiple studies with similar findings, multiple agreeable studies tend to be more accurate. But changing your exercise behaviour based off one study isn't a great start.
He hasn’t been to jail
Should play this clip on repeat on all the tvs at my local gym.
no
@Snap_back_jack386 yes
Better for what exactly ? Certainly not for hypertrophy
Its true that a form of the exercise in full rom should exist in your training but there is a time and place to work on partial reps if you want to get stronger in that specific part of the motion, so for example you should do full rom weighted pullups but if you see that in the heavyweight pullups you are fine at the bottom but you struggle to flex hard enough to get the bar to your chest/ chin above it (depends on what you consider a rep) you might want to consider weighted pullups of only the top motion so that this part of the pullup will be less of a bottleneck.
Just choose an exercise that overloads THAT section of the strength curve eg. Lat pull-down but holding at the bottom position for time.
That’s still full range of motion though
@@CursedWheelieBin when addressing bottlenecks in my experience you should train very specifically for 2 reasons
A. Lat pulldown may translate to pullups but even if we set aside the fact that most lat pulldowm machines dont have enough weight to be equivalent to a 80 kg dude doind pullups with 40 kg, the stability factor and the dofferent mechanical path of the 2 exercises pales in comparison to partials of the top portion of the motion in term of direct gains in that specific area in my opinion.
B. There is a component of mid rep energy exp, so if you specifically want to target that part of the movement but you do an exercise thats still full rom even if you change the strength curve so it would fit better to your goals you are still wasting energy on the part that you want to work less so you arent able to work on that specific part as intensly. I dont say that the change of strength curve has no place, for example if i found that my upper and lower parts of my pullup strength werent as balanced as i wanted them to be i would work 2 days a week on weighted pullups, one with lets say chains (so that the weight will increase as im going up) but on the other day i would work on partials, neither is a substitute for the other.
Doing deficit push ups i cant even stretch my chest afterwards because its already been stretched all the way out lol
Bro science
Partials are fantastic for isolating muscle groups- much higher volume and time under tension
I have heard it’s important to keep the muscles always tense during workout tho
LMAO theres a shit ton of research debunking just about every word of this
If your goal is strictly size then no. Do partial shorty reps.
5 studies and long length partials won over from 4 times.
There are multiple studies now proving this. Full rom isnt the best by far. Short lenght partials are bad but long lenght is king
But partials may be good to transition to more difficult progressions. Full ROM is what you aim at, and partials may be part of the way to get there
Just sounds like an excuse to quarter squat a silly amount of weight 🤷🏻♂️ 😂
Not at all. If you can't do full ROM, then you are basically egolifting, and should drop the weight a bit, or use some bands to assist you if it's a body weight excercice.
I generally agree, especially for compounds and/or bodyweight exercises.
However, in some niche cases, it may be worth sacrificing some ROM in order to prioritize undergoing maximal load where the muscle is strongest.
The example I saw presented was in a bicep curl exercise: prioritize maximal torque at 90* by standing upright instead of adopting a forward tilt which would enable slightly more range at the cost of maximally loading outside of the strongest bicep range.
What about lengthened partials?
Basically
Do full ROM till failure
then try to pump out full rom cheat rep
then a half rom or few half rom cheat reps and then baby rom cheat reps
until it becomes an isometric contraction and you actually cant move the muscle.
This sounds complicated but its super simple
8 good form full rom reps to failure
1-2 full rom cheating reps
1 cheating half rep
baby reps
isometric contraction for few seconds with primal scream trying to get the weight up.
This is how i do curls.
Keep in mind time under tension and the fact that it is more about the stretch aspect
Great advice!🤔
Every other dude I’m watching do half reps has a way bigger chest full range is good for toning and tightening but half reps actually hold the tension on your chest producing that burn to massage and enlarge the muscle ten times faster to full range where the tension is put out into your legs on a locked full push up so half reps build and full tone
The reason full ROM matters is because the muscle fibers themselves reach active insufficiency at different parts of the movement. That's why you are always weakest at the top and bottom of a movement - the fibers closer to the fulcrum reach active insufficiency before the fibers furthest from the fulcrum.
I like using partial ROM to target very specific muscle groups. Take the standing military press as an example. I only push 3/4 of the way up and never really let the bar touch my chest to prevent resting (except on certain days when I’m feeling really exhausted). I feel 90% of the stress on my delts as I don’t need the extra work on my triceps. When doing this, I need to drop the weight significantly but I increase the reps to make up for it since I’m targeting hypertrophy rather than strength training.
integreating long length partials are superior for muscle growth vs only full ROM
Hey fitness faq's how to build bulbous rear delts
Counterpoint: Jeff Nippard
Tell that to the prisoners who do partial reps all do and look better than 99% of guys in gyms
It's like watching UA-cam Shorts and Full-length Videos. 😁
Shorties and full ROM.. don’t neglect shorties
What about long length partials?
I'm getting info that partials can target the pecs real good. I'm trying it out. I'll mix it up. Some sets of full ROM followed by sets of partial ROM.
Any update on the pecs with partials?
@@user-ih5el6di3cIt works pretty good. I like to super set partial Push-ups with rising cable flys high reps. I'm noticing thickness and more tone in my upper chest.
In prison all we did was partial range and our chest muscles were growing 3 times quicker. So I disagree with this
What about the people who swear their chests got a lot bigger from doing partial pushups where u never reach a rested state?
Check Jesse Pawlak for partial reps.
Thing is, I agree that most of the time full range of motion is important but what about doing partials to go past failure on low impact lifts, something like inverted rows. What's your opinion on that? Does it result in more gains or just more fatigue?
Once I can't touch the bar anymore, I bring my legs in and do bent knee reps till I get too weak to touch the bar again. Just started doing this recently ever since I saw it on a site and it feels way more satisfying than just stopping the original set
@@deathonion404 bent knee reps on what ?
I always tell this to everyone. You don't punch partial rom but at full rom.
Badass 💪🏽
I think it depends on each individual.You have to do what works best for YOU . I've been conditioned to do full range of motion but When I do push-ups, for example, I only feel it in my triceps.I never feel it in my chest going full range of motion. If I go.
Partial reps but feel the stretch when I start at the bottom position.I keep the tension on my chest. But I do basically half and half So there is no imbalance but i'm starting to like partial reps Because it keeps tension on the muscle that I want to work And you're talking to somebody that finds it very hard to go out of full range of motion 😂 But partial reps are working. FOR ME!
full ROM until failure, then pump out some partials and I know I've stressed the muscle more
Slow or fast reps. Or both?
Do both
It makes sense to focus on full ROM for compound movements because different muscles are biased during various segments of the movement. If you only did partials on compounds, you'd be neglecting other muscles responsible for the other segments of the movement.
However, when it comes to isolation movements where only muscle is used, I don't see the point of full ROM if it's been proven that lengthened partial reps are superior for growth.
Unless you can prove that the upper portion of the Bicep Curl being neglected will cause a strength imbalance in that portion of the movement (which doesn't make sense), then there's no need to do it.
I think compound movements are great for strength, and full ROM should be focused on. However, isolation movements should be performed in the lengthened partial ROM since it's been shown to increase hypertrophy.
Cheers.
Shorties held with plateaus tho
long partials >>>
Full read only memory?
Pretty much everyone disagrees with this now, lengthened partials provides greatest muscle growth... but not to say that full ROM shouldn't be present because it absolutely should
The latest science actually supports “stretched half rom reps” over full rom. But only when a muscle is near its stretched position, and not near its fully contracted position. This is pure for hypertrophy aka muscle size.
Even world record pull-up and dip performers?
Negative ghost rider. Science suggested that it's the bottom stretch and partial reps that build muscle the most. Partial credit. Stretch yes. Full ROM no. No no no. Inmates and body builders have been doing partial reps for a long time getting huge.
Very recent studies are trying to figure out why this happens
Don’t you put more tension when you do half reps ? Depending on what lift your doing
MY AIM SUPER SHREDDED WHAT SHOULD I DO ??
Get enough muscle mass. Maintain muscle mass with strength training. Find maintenance calories. Reduce calories by 200 to 300 per day. Lower calories after a 2 week plateau.
💉
@@thequickwit8174 😂😂
@@thequickwit8174 😒😶
Increase flexibility for freeeee haha
Yes king i luv it
Yeah but everyone is really impressed when i grunt and struggle with weight i can't move through full rom
Would you rather get hurt and impress people than make progress?
is it true that full rom hurts joints in the long run?
Such a stupid question.
Who even told you that? The same guy who told you the moon is made of cheese?
If it hurts you in the long run then why would he be advocating for it? Jesus fu**ing Christ man 😑.
I don’t think I can handle the amount of stupidity on the internet anymore 🤦♂️
You can have very productive workouts utilizing time under tension, statics and/or slow negatives, so im not sure that ful rom is always necessary. I also dont understand this current obsession with increasing one's flexibility.....unless you're training to be a contortionist...
Unless your in prison and need to get big and strong fast,those guys do partial reps,and keep the tension on.
I started getting the best gains and pumps of my life when i started doing partial reps its time under tension , it allows you to focus on one area of muscle and not transfer the load , you can do the beginning range of motion for as many sets as you can and then the end range of motion and just blast out as many reps as possible and then go for full range, partial reps are the best when doing sets in volume.I learned this in prison from the biggest guys on the yard and to this day swear by it
does it work for biceps too? my bicep are lacking man. i have a crazy chest, triceps, but my biceps always been mid
@@ExcelsiorFxlook I'm not an expert and I'm sure you'll probably bigger than me but from what I've read the biceps respond best to heavier weight and lower reps.
@@caladanrude6395 thanks man. ive been doing the partial reps on my biceps and im getting a better pump. also doing dumbell weighted exercises against the wall to prevent swaying. working great
I can just do both best of both worlds 😉😁
OK what about strength in more areas since I and not evreyone wants size
full motion has its place and so does partial motion (with injury partial motion to start with is king) also some moves in sport require partial motion development . very silly to say partial motion is all very silly. For many full motion can be a disaster
What 'science'? 🤣 Full length partials have been shown to increase Hypertrophy 5-10% more than full ROM. Effective ROM is more important than Full ROM.
Full ROM is superior for people who can do a full ROM safely*
Not true. Science even shows that. Bro science, too.
Both have their respective place and use
Yeah for when you wanna feel stronger than you are, just pile the plates on and wiggle your joints a few times while making weird noises. We’ll all be SUPER impressed 👌
@@CursedWheelieBin Dude is completely ignorant about how arm wrestling training. Gtfoh lol
For squats half squats are preferred by top basketball players because it’s better for explosiveness and vertical
Have you seen Ben Patrick? Does that look like a half squat to you?
@@brianlamptey4823 Ben Patrick is not a basketball player but Lebron James does half squats
@@bolbol2580 he trains basketball players. He's also in his 30s with a 42 inch vertical after years of never touching rim. Avoidance is never the solution.
Sam should watch this
I feel like the muscle is more engaged during partial reps as oppose to full range.
A muscle is weaker in its fully stretched position. People often confuse that as a "loss of tension", but what you're actually feeling is the muscle's ability to generate force being compromised. That's why, if you're weak there, you can get stuck. However it is still engaged in that position, and you can still strengthen it through that range of motion.
@@yewtewbstew547 ok thanks I was always wondering why I did full range I would be dead and feel no pain till after I drop my set and rest a few seconds
@@yewtewbstew547 not so truz. If you take squat as an exemple you can clearly notice that there's no tention on the muscle anymore at the top position. It's basicly leverages.
Neither is better they both serve their own purpose. Partial is bulk, full is cut
BUDDY YOUVE BEEN DEBUNKED BY AN INMATE. I believe what I see vs what I hear. And I think your full of it😊
why would i listen to a 20yrold tell me how to get big? lol. you have so much to learn and develop dude
I've just seen a video of an inmate who says that partial ROM is better.
I was like "lemme check what what fitnes FAQ'S thinks"....😂😂😂
Jesse Pawlek?
no so this guy don’t know what he talking about
Wild that this outdated now.
I love your voice too much
🙏💪
Yea well thats not what prison workouts say
You are going past the contraction point though in this video. If you stopoed about 2 inches up you would grow more muscle I gurante
Need a booty workout video.
Misinformationn king
Disagree …..
You’re wasting your breath Daniel. You can’t fix stupid. You just can’t. Full range of motion IS superior but lazy people will make any and every excuse not to do it, and rationalise to protect their egos.
It's not a waste if at least one humble person benefits from this information
You can get a bigger chest doing partial reps
Or just do both. Half reps are great for fuckin size
🤓🤓🤓🤓🤓🤓🤓🤓🤓🤓
BULLshit. Guys get shredded out in lockup doing partials, not cuz they can't do full rom but cuz the constant time under tension blasts your chest. Go do sets of 50 or 60 partials at a time every minute or two until you e done 250 or 300 and then come talk. Your chest will be blasted if your used to regular pushups.