This is a big video. A full breakdown of the latest research concerning lengthened partials with PhD candidate Milo Wolf who recently conducted a systematic review on the topic. Is full ROM really the best choice for muscle growth? What are lengthened partials? How are they different than the crappy quarter squats we see at gyms? What muscles benefit the most from lengthened partials? How do you train muscles in a lengthened state? This is the first major informative video for the channel in 2023. Much more to follow. Special thank you to Milo for sharing his expertise and breaking everything down. Go ahead and give him a follow on his KZread: www.youtube.com/@WolfCoaching

@georgechristiansen6785

11 ай бұрын

He didn't break down the research at all. He just gave what he believed the conclusion to be from the research. He gave no reasons to believe that the methodology of the study (how many were there even?) was, the n=, the comparison of repeated runs of it.

@ZacElCapitan

11 ай бұрын

@@georgechristiansen6785 But he's not wrong. Doing full versus partial you get different levels of muscle damage, you can tell by trying it, this supports his observed claim that you train fibers at a different length with partials, which is literally what happens when a certain part of the motion stretches muscle fibers at a different area, length, or angle. Whatever his research it, it's not wrong, just try it.

@bloogalei

11 ай бұрын

@@georgechristiansen6785 they never do. It’s quite typical of them lol.

@georgechristiansen6785

11 ай бұрын

@@ZacElCapitan That's a nice claim. And you didn't provide any evidence for it either.

@georgechristiansen6785

11 ай бұрын

@@bloogalei I don't "them" follow closely enough to know, but I know the Hypertrophy studies everyone had a hard on for a couple of years were pretty much BS. Nobody was going to failure 3x per week on squats and progressing every time. Not to mention the conflicts of interest that were not addressed.

To be fair to Dr. Mike, he's never once said anything to the contrary. His lectures have always supported that the lengthened muscle under tension is more important than the shortened muscle.

@PrinceSamurai45

11 ай бұрын

Exactly, Dr. Mike has always focused on the eccentric motion of workouts and achieving maximum lengthening of the muscle during the exercise to achieve best results.

@dilbophagginz

10 ай бұрын

Why do you all insist on putting Dr. in front of his name? It's not a medical PhD.... stop this parasocial idiocy.

@DraperJake

10 ай бұрын

@@dilbophagginz Um. Mike Israetel is a PhD in Sports Exercise Science, bruh

@dilbophagginz

10 ай бұрын

@@DraperJake Apparently reading comprehension isn't your strong suit, so let me spell it out for you. I said NON MEDICAL PhD, brainlet.

@Cyb0rgd3ck3r

10 ай бұрын

More accurately, Dr. Mike began to support Lengthened Partials as it was revealed by the research. He didn't always, but he changed with the new information.

Lengthened partial push-ups (chest pumps were what we called them) were something I always used to do when it was a teenager. As per the name, they gave me a great pump lol. That said, I can see a use case for lengthened partials 100%. It’s intuitive almost for certain movement patterns

@DJAPE-vq5jw

11 ай бұрын

You said that its almost intuitive for some movements, for which movements would you say that this is the case?

@BaldOmniMan

11 ай бұрын

@@DJAPE-vq5jw bodyweight stuff in my experience

@garrettbaratheon567

11 ай бұрын

@@BaldOmniManyep, extended ROM push-ups is what I’ve been calling them. I get 3 elevated surfaces for each hand and my feet, go as deep as I can, pause at the bottom, stop where at the point where it feels like triceps are taking over. Pretty much do the same thing on dips after my weighted sets. I’ve had a notoriously hard time stimulating chest over the years but those 2 will get my chest sore for days.

Thank you for having me Omar! Happy to answer any questions anyone has 🙏🏻

@OmarIsuf

11 ай бұрын

It was fantastic having you on the channel Milo, much more to follow 🤝

@jgonzo123abc

11 ай бұрын

Jeff Nippard made a video a few years ago discussing research of stretching a muscle group for 30 seconds in-between sets and how it might add to hypertrophy. Do you think that still has merit?

@nic0fpvnicolas606

11 ай бұрын

Why do you think loaded static holds in the stretch position don't work as well as other forms of training. Do you think there may be an optimun trade-off between having the muscle more lengthen but still going through some range of motion?

@soonahero

11 ай бұрын

Theres innumerable bodybuilders who built different shapes based on different rom… based on what a judge said. It’s their life. That’s also why powerlifters have a different quad sweep than bodybuilders. Can you address this obvious insane claim? Every bodybuilder I know has done it. Hell you can use it to create or destroy imbalances too. I know your field isn’t exactly oncology and nobody with talent cares, but still. Edit; you have to correct people who call you a doctoral candidate when you already graduated. They seem rude when you don’t.

@GodlessPhilosopher

11 ай бұрын

What do you think is the mechanistic explanation for why lengthened partials are more hypertrophic than full ROM?

After 12 years of watching this channel, I thought it'd taught me all it could. I'm so glad I was wrong. Omar your content is still relevant and will last. Thanks for all you're doing!

As a powerlifter and someone who recently joined "team full ROM" at the start of this year, I didn't start doing it for any of the reasons Dr. Wolf described. For me, the main reason was all about stimulating the targeted muscle more without building up as much systematic fatigue, especially with larger muscle groups like the quads or hams. I was also on a mission to improve my technique and anything that may potentially lead to more muscle growth, and with the research coming out the past few years, I wanted to give full ROM a try.

@popurm

11 ай бұрын

I agree, especially when I got long arms already and deadlifts don't really give my glutes much stretch. RDLs with full glute ROM feels good

@jame254

8 ай бұрын

Exactly the same thing I went from powerlifting to full ROM sometimes super roms like side delts.

John Meadows was ahead of the game. My shoulders improved big time when I added partials. Another option to combine full and partial range of motion is to do1.5 reps, also suggested by Meadows. For example on hack squats, go all the way down, come up halfway, go back all the way down, and then all the way up.

@flow1188

5 ай бұрын

thats not Meadows Specific, lot of BBs doin that. By the WaY JM did his LR mostly with overheavy weights he couldnt lift to full RoM. The Reason BBs lift Partials Motion is just to Stimulate the Muscle Harder and Faster not because they realy was knowing that ltp has some real advantages. It just Burns out the Muscle insanly Fast. Iny Myro Reps ts a common advice to do Partial Motions. The Problem with the LTP`s are, they can give you a nice hypertrophie, but you lack hard on strength developement.

Full rom gives me more of a stimulus to fatigue ratio so i prefer that more

"Do you know Alberto Nunez?"

BRAVO! This was an outstandingly informative and quiet well done VIDEO. Many questions pertaining to Long Length Partial Reps were answered in a very clear and concise manner. Thank You, Omar. And, Thank You, Milo! You were an excellent and extremely knowledgeable Guest. Kudo to the both of you!

This aligns well with trying to increase strength AND ROM/flexibility at the same time, working in the stretching position. Functional training, not egolifting! Also it feels absolutely amazing to do reps in that range!

Excellent video man. This is why I've been following you for over a decade, you're always bringing us the most up to date research and helping us advance our training and understanding of how to train properly with maximum efficiency. Definitely going to be incorporating this type of training moving forward.

@anklebreaka03

11 ай бұрын

@@brennon9755 what are you talking about he's literally citing studies that show improved hypertrophy with lengthened partials...the guy said he's doing his phd in it did you even watch the video

Excellent video and info, my guys.

John Meadows preached both

@soonahero

11 ай бұрын

Imagine preaching both ice cream and poop for lunch

@drip369

11 ай бұрын

@@soonahero I think you mean ice cream and cake since they are more similar than your weird example

@soonahero

11 ай бұрын

@@drip369 obviously you do good things and not bad things. Here, that’s a bad things

It's always interesting with these new trends. Will be cool to see if it holds up in 5 years. I'll stick to doing all of my training with full ROM for the time being. I have a hunch that's still going to be king for basically all time :-)

@polkarots

11 ай бұрын

Based on what my guy? There is literally no study showing full rom to be better than partials at LML. All current data shows that partials at LML are either the same or superior to full rom. This is not a “trend”, it’s how the literature is shaping up. A few years ago we had mostly looked at full rom vs partials at short muscle lengths thus full rom being the default.

@appollo1826

11 ай бұрын

@@polkarots Like you said, "current" which makes it a trend. Give it time and let's see if the literature holds up. I believe this is more of a tool, not something that going to change fitness industry until different groups of people of different ages with different backgrounds get same or similar results. That takes time and money in which we have to give it more time before acknowleding the literature as a tool, golden rule, or just a trend for the time being. I love the new innovation of ideas and with that said bravo to the doctor, but his research will still be probed and scrutinized in which he should welcome it.

@polkarots

11 ай бұрын

@@appollo1826 guys, Im not sure if you didnt really watch the vid or if you don’t understand what “the current literature” really means but as it stands the totality of scientific evidence (which consists of MULTIPLE studies) consistently shows that partials at long muscle lengths are equal, if not better, than full ROM. There are Z E R O studies showing full ROM to be better than partials at LML. Your comments would hold some weight if we were talking about a couple of new studies that just came out but that is definitely not the case here. Still, nobody, including Milo, said that you should do just partials and be an extremist about it. However, reductionistic claims like “yeah this is just a new thing, Ill stick to what I know” don’t really add much to the discussion. Google: Longer and Stronger: How Range of Motion and Muscle Lengths Affect Muscle Growth and Strength Gains - for a detailed breakdown of the literature by Milo

Partials are good for experienced body builders but any beginner and gen pop, should train full range of motion imo.

Interesting. Ive been pondering this myself recently.

I use lengthened partials when I sit on the toilet to get some additional stimulus in.

Good to see milo is jacked and not just a book worm

So fresh!

TBF Dr. Mike seemed open and sympathetic to the new research

The one exercise we have always been doing as a lengthened partial: Side Lateral Raise.

@anthonycampana1105

11 ай бұрын

That’s a shortened partial

@the.natural.guy.

11 ай бұрын

​@anthonycampana1105 Depends how you do them

@falconcarwash435

11 ай бұрын

Yep. If you use a cable stack pinned at the bottom; say on your left side. You’d grab behind your back with your right hand to the handle. Step right until your arm starts crossing your body diagonally and your right hand touches your left butt cheek. Fully loaded at an extreme length. Motions and positions exaggerated for sake of discussion. Alternatively, do the same thing but have cable I. Front.

@salvadorromero9712

11 ай бұрын

@@anthonycampana1105 No it is not. And the topcommenter is making a joke. Lateral Raise (what is a "side lateral raise"?) is probably the most famous example of an exercise where the "lengthened partial" thing is impossible and does not apply. It's almost memetic as such an example. (And likewise memetic as an example of an exercise that is commonly done with "cheating" and/or bottom partials out of pure sloppiness/laziness/ego rather than as some carefully thought out programming.) You cannot get a proper stretch at the bottom, and in fact the deltoids do not abduct the shoulders *at all* at the bottom of this exercise. Attempting to do "lengthened partials" on lateral raises would, far from optimally effective, be completely useless unless your goal was to develop juicy, bulbous supraspinati.

@timk8258

11 ай бұрын

@@salvadorromero9712 Not sure whether it was a joke or what but I have been doing lengthened partial *lying* lateral raises and they are awesome for getting side delt work at long muscle lengths. I lay on a bench on my side and brace my opposite hand on my power rack upright. Hand with the dumbbell comes all the way down to just past the surface of the bench and only goes up until my arm is around a 45 degrees above parallel to the floor.

This was very insightful to my own training. I always contributed soreness and growth to the extra time under tension alone. Nice to see that my line of thought was not totally misguided.

⁠hi Milo. But in some cases doesn’t peak contraction work some other muscles than the ones targeted at the lengthened end of the two Rep? So doing full RoM is more efficient in terms of bang for buck and efficiency. Using one exercise to target multiple muscles? For example in the pull up I feel my lats more in the lengthened part of the movement but my mid upper back and rear delts in the contracted end of the movement. Why would I limit the movement there to solely the lengthened part? As distinct from say a bicep curl where the entire movement is bicep and I can see the logic of focusing on the lengthened part of the movement? I really think it’s exercise dependent and for some compound movements there may still be merit in doing the full ROM. What I’ve been doing lately is full RoM on things like pull ups and presses but really slowing down the lengthened part of the rep and pausing on the fully lengthened position. Getting more out of less weight etc too. Just a thought

What i feel is....even if u do Full ROM...reach muscular failure at lengthen position also... Usually what we do is we consider muscular failure when we can't complete peak concentric contraction...however at that stage still muscle fibres have contraction ability in lower lengthen position........ I hope u got my point 🙏

I honestly feel like this validates a lot of other things we’ve seen in gym culture for hypertrophy

@wafercrackerjack880

11 ай бұрын

Science bros are honestly more irritating than gym bros just because of how confident they are with the research that are rarely conclusive. This is why I hate Jeff Nipard who is not really that smart and is just really good at prsentation. The real science based people here are Mike and the rest of RP, Layne Norton, and maybe some more obscure people. And this is why I like Greg Doucette too even with his overly drama focus channel, it's because he is focusing on a more generalized approach to fitness, which includes mental health. Sure, he is a drama king, and can be off sometimes, but I still rank him much higher than both Jeff Nippard and Jeff Cavalier who are just pretending to be really smart.

@StephColbertsonStrength

11 ай бұрын

@@wafercrackerjack880 I think a more generalized approach is great for most people. But I’m obsessed with this stuff, so I like to get into the weeds to try and get .5% more progress.

Might sometime push extra with the stretch ROM at the end when training to failure. Preacher curl and incline curl come to mind immediately for massive guns

So because you keep the muscle tense throughout the lengthened partials, makes it a higher intensity rep hence you get more out of it. Surprised there has never been a study on this, feel like all bodybuilders already say and do this?

Props to him for doing some good field work for the general population! Be weary of injuries novices!

Incorporating this .. and then when you hit failure. .. holding the stretched position for a few seconds. The pain .. the soreness .... I can see this as a tool to use for short periods to elicit gains. Probably at the end of a mesocyle.... Then taking a week off .. gains.. gains.. gains.

@PhiyackYuh

11 ай бұрын

Its called paused squats yeh 😊

Would be nice a exercise index for that with form tips

I've got a BIG QUESTION ;) by doing partials, halving ROM, are we not halving volume? which we know is proven to be a neccessity for best hypertrophy?

@WolfCoaching

11 ай бұрын

Volume (aka volume load) is really just a proxy for tension. Tension initiates growth. There's both active and passive tension. Passive tension is likely greater during lengthened partials due to the longer-average muscle length. Active tension is probably similar between full ROM and lengthened partials; tension also incorporates time, load on the bar, internal and external moment arms and many other things. It's not as simple as just looking at distance travelled and weight on the bar!

@Dan_the_cobbler

11 ай бұрын

@@WolfCoaching thanks! 💪🏻

Are there benefits of full range not related to muscle building, like strength or health?

since i’ve heard you speak a out lenghetend partial i’ve started to try and i really love them!! the way i use them is to choose some exercises in which to use lenghtened partial and so i’m able to add weight in that exercise! i’ve notice that at the end.. you start with a weight you would not be able to cover the full rom.. but at the end 1, then 2, then 3 complete full rom you start to be able to do. i think it can be considered to represent a form of progressive overload!!😜😜😎

My brother and I were discussing partials recently. When people talk about partials they almost always talk about the easy partials used for ego lifting. I rarely see people using partials for the part of the ROM that sucks. Fx. the bottom of the squat...

Finally someone’s saying it!

Dudes dips rom is insane

Just train hard bro

Would you say this has parallels with functional range conditioning and the principles of that system?

In my opinion basics will give you most of the gains...... However once you reach a point when you hody stops producing results naturally.... In that case these researches and advanced technique will give you tiny tiny gains but that'll enhance your entire physique!

The problem is all facets of fitness are related to pushing gimmicks hard for monetary gain instead of looking at it has separate training modalities to fit specific needs, everything has to be the next big thing, partials have their place but if you start has a beginner there is no way you can build a solid strength foundation on partials alone, it’s all about having the right tool for the specific job.

@richardcaraballo1185

11 ай бұрын

You hit the nail on the head, this method is just another tool in the tool box. This is primarily for intermediate & advanced lifters as something to use to spark new growth, I wouldn't recommend a newbie uses these as it's just unnecessary for them, they'll get just as much gains with the basics. IMO of course.

@ManateeGamingRunescape

11 ай бұрын

Do you have any evidence behind this or is this just a "I had to do full ROM, so everyone should have to do full ROM" rant?

@steffanofumo

11 ай бұрын

@@ManateeGamingRunescape I have a degree in exercise science pretty much everyone in the field agrees full ROM is superior for building foundational strength in beginners so they don’t develop glaring strength gaps in the chain of movement, There are studies on the use of partials at different ranges to build a beginner from ground up, but it just adds extra time and fatigue for similar strength gains.

@PhiyackYuh

11 ай бұрын

@@steffanofumobut not all individual has the ability to do range of motion. Thats what your prof didnt teach you during your degrees. Or it could be you just follow “meta bs studies” as be all end all without the use of practicality of it. You dont need to do full rom for vanity or performance. Unless your sports is weight lifting then you do ass to grass.

@IvanM272

11 ай бұрын

@@PhiyackYuh stop nitpicking, the guy was clear as crystal why he prefers ROM. Not that he uses or indicate for every single person on earth, every single time.

these studies are discussing hypertrophy, but i think for a lot of lifters getting into the hobby now have a lot more care than just hypertrophy, but also things like mobility and "functional" muscles. so i wonder how, i dont know exactly what would be the *most* interesting comparison study, but full rom reps versus lengthened partial reps impact overall joint health, "function", etc. i think about something Dr. Mike said about battle ropes, how the workout itself feels great to a lot of people, but largely is a poor stimulus for hypertrophy or really any kind of functionality; but still mentioned that there COULD be a niche use for something like handwork in boxing. while not really applicable to this discussion, i think its that more nuanced analysis of the way we workout and the different kinds of pro/con that makes these discussions really interesting..

@LeonidasKaragiannis

11 ай бұрын

Getting stronger at the weakest range, usually the most stretched, will inevitably make you stronger at the strongest range. Therefore, LP cover that part, as well. Of course, you wouldn't just do LP squats as a powerlifter

The thing is specially with compound movements some muscles are more active than others in a specific ranges of the motion. So you could be doing lengthened partials all you want in a pull up and never get the strength to do a single full bar to chest pull up. The isotonic final portion of the movement is the hardest for the muscles but unless you are absolutely isolating that muscle specificity is the king principle.

Similair to what the steroid bros always say 'keep the tension on the muscle, don't lock out'. Any partial reps are a pain to keep track on actual progress and standardise. I could do 10 partials on preacher curls or squats and every rep would have a slightly different ROM, especially as you get fatigued..

@anidas8650

11 ай бұрын

Bro they r talking about lengthened partials There study showing eccentric portion alone induces same as full range of motion + Less stress

@anidas8650

11 ай бұрын

Bodybuilders do is partials in the mid part no stretch no contraction

@anidas8650

11 ай бұрын

@@brennon9755 bro full range of motion not required for muscle growth Lengthened partials gives same result

@anidas8650

11 ай бұрын

@@brennon9755 bodybuilders don't focus on stretch aspect of muscle

@anidas8650

11 ай бұрын

@@brennon9755 may be he gave his verdict on studies on other aspects

John Meadows did partials in the stretch position years ago.

Does his study factor in time under tension?

You know there’s more than one way to gain muscle who cares if it’s full rom or partials

Bromar, does Raskol ship to Finland? I need what Milo is wearing!

No, my dedication to hitting the gym, effort in the gym and sleep and food is limiting my muscle growth. I assume switching to lengthened partials doesn't mess with your mobility since it's in the lengthened range, which seems to be the most difficult to control, is that true? Like let's say you do partial squats, you spend most of your time in the pit which is the most challenging for your mobility, so in fact your mobility might even improve. In fact thinking about weightlifting, the warmups often are dynamic or static holds down there in the deep squat for the exact reason, to improve mobility. Although probably case sensitive, when thinking about let's say snatch catch position (overhead hold with shortened upperback muscles is a difficult position to get to).

I'll be 40 years old In 16 days I'm currently cutting for some sick Photos Thanks for the Motivation Throughout the years

8:55 that ROM!

Good to see milo is jacked and not just a book worm 😊

A good regimen would incorporate both!

That man's dip depth is crazy impressive

Is there a resource that details which body position puts particular muscle groups in their lengthened/stretched state? Some muscle groups are lengthened in the last 1/2-1/3 of the ROM, others are lenghtened in the first 1/2-1/3 of the ROM. How can we tell which we're dealing with in a particular muscle group?

@WolfCoaching

11 ай бұрын

I'd check out "exrx - muscle group functions" as a start!

Lengthened partials 😉

great video! is it just me or does it seem like milos part are sped up?

"give me little baby REPS, little baby REPS"

Wouldn't there be an opposite state of lengthened/shortened muscles in some compound movements? Like in squats bottom position where quads are extended but hammies shortened. Whats the rationale there?

@WolfCoaching

11 ай бұрын

The hammies don't contribute to the squat; we want to train the agonists (e.g. main muscles involved in the squat are the quads, glutes, adductors) in the lengthened position where possible.

omar aka king of the iron game

I want Milo's shirt

8:56 Ouch!

What does Brady Broseph thinks about rom

The results are in. It all depends and nothing is really clear on what ie best. Go for feal and do what seems best for you

It's funny.....Jason Huh used to get crapped on for his for back in the day and watch pretty soon half of the gym will be training like this lol. Jason you were ahead of your time brother!

But what if we will find out that regional hypertrophy is a thing?

This shouldn’t be an acknowledgment that partials are great while saying “see”. Most in the gym have no clue what they’re doing and certainly not incorporating the lengthen partial. They’re all doing half or partial reps from the beginning. They’re afraid of the pain in a full ROM or lengthen partial. They do what they can for ego lifting not growth.

7:19 bro is a certified dyel

@WolfCoaching

11 ай бұрын

I guess being 6'2/235lbs is DYEL. We rly do live in a society.

i think this research is nothing new in general. it is just the extension of training to failure. hypertrophy is such a nuanced thing. Progressive Overload is the main thing you really need to focus on. i mean 10 years ago every gym bro told me to not lock out my joints as its bad. now everyone is about full rom. than it changed. but i like that the research just comfirms, there is no wrong way to do things. at least when it comes to hypertrophie

We need Dr Mike to respond to this. Could we tag him to get his attention

But what does vince from v-shred think?

I like doing full rom reps and then partials past failure

Easier to push to failure with lengthened partials. But when pushed to failure, there isn't a difference. So, it all depends on what you enjoy more. They're giving the same results if you push to failure (which you should do for most growth).

@Pain53924

2 ай бұрын

Gives same result if you push to failure??? Source?

@G.Bfit.93

2 ай бұрын

@@Pain53924 Hennamen's Size Principle. The closer to failure the more effort the more motor units recruited. All motor units are recruited at momentary failure. You get most of the motor units recruited around 2-1 RIR. Full fiber recruitment is approximated at 0 RIR but only true momentary recruits all fibers. That much is supported by the science. Lengthened partials involve most of the tut being at the lengthened position. This is the hardest position and sticking points are in the range of fully lengthened and partially not fully shortened. Doing 10 reps of lengthened partials bring you closer to failure by pure logic of being harder requiring more effort than 10 reps of shortened partials. It's been found in research that growth through momentary failure with purely lengthened partials and full ROM are identical.

Why not do a lat pulldown with a full rom and when I approach failure or close to it do more reps with lengthen partials and get the best of both worlds?

@soonahero

11 ай бұрын

Why eat just ice cream when you can eat ice cream and poop? For both flavors

@98Nedeljko

11 ай бұрын

@@soonahero why are some people idiots?

@brennon9755

11 ай бұрын

@@soonahero😂😂

@brennon9755

11 ай бұрын

I could see this, I was gonna try this next time. But idk am I the only one who gets pain doing bs half reps? When I go full rom tho no pain it’s weird.. it’s like my body is just so used to doing full ROM

@TheDavveponken

11 ай бұрын

@@brennon9755In your arms? If so it could be because partials (in the most extended position) hits your brachialis much more. I just recently had a partial tear in mine (it fucking sucks) and it first got inflamed on my back day doing full rom on cable rows and lat pulls. It's responsible for initiating elbow flexion and holding your elbow in place seemingly. Be careful out there.

One question for me is: what about muscles with fibers in different orientation? Training biceps in only the stretched position? Sure! But lats? In each part of the movement, different fibers are stimulated and I have a hard time believing that you'll get the same overall hypertrophy in a muscle like that by doing partials rather Thanks full ROM...(but I'll be glad to be wrong here)

So essentially the research is showing that stretching and then contracting your muscles while under load is the best way to stimulate hypertrophy.

All these videos lately comparing them to content I have seen 10 years ago on this platform is showing that the bros were right all along

the bros were right all along

Can't see this working well with pullups tho..?

Sooo what about static holds in the lengthened position?

@soonahero

11 ай бұрын

Isometrics are always terrible

@sonzai5162

11 ай бұрын

​@@soonaheroYeah! farmer's walk, rack pull and deadlift don't grow the traps even tho they're isometrics 🤷‍♂️🤷‍♂️

@soonahero

11 ай бұрын

@@sonzai5162 imagine deadlifting for traps? What kind of a stupid coach would program that.

@sonzai5162

11 ай бұрын

@@soonahero absolutely no one said that, airhead 🤡 statement still holds true that isos grow muscles

If you're consistently trying to get good at a particular movement I don't really see how only doing part of the movement makes the most sense.

The most important, above all else, is consistency and progression. The rest will fall into place except for diet. That's a different beast altogether.. 😂

Athletic Bodybuilding 4Life

We all live in a yellow submarine

This man was doing Guillotine presses hahaha this man must have done lots and lots of research for the entire existence of bodybuilding

And this is why Leon Edwards has the most aesthetic physique on the planet

Interesting but what does this mean for peak contraction?

@WolfCoaching

11 ай бұрын

It means it's probably not very important for growth; and including it may even be detrimental to growth.

@pikey740

11 ай бұрын

@@WolfCoaching thanks for clarifying. I've spent years focusing on the wrong end of the ROM. - that explains a lot :-)

@richardtrass

11 ай бұрын

@@WolfCoachingi Milo. But in some cases doesn’t peak contraction work some other muscles than the ones targeted at the lengthened end of the Rep? So doing full RoM is more efficient in terms of bang for buck and efficiency. Using one exercise to target multiple muscles? For example in the pull up I feel my lats more in the lengthened part of the movement but my mid upper back and rear delts in the contracted end of the movement. Why would I limit the movement there to solely the lengthened part? As distinct from say a bicep curl where the entire movement is bicep and I can see the logic of focusing on the lengthened part of the movement? I really think it’s exercise dependent and for some compound movements there may still be merit in doing the full ROM. What I’ve been doing lately is full RoM on things like pull ups and presses but really slowing down the lengthened part of the rep and pausing on the fully lengthened position. Getting more out of less weight etc too. Just a thought

Eh, both useful. I.e. in db bench, if u use lengthen partial at bottom, triceps get left out. Do full ROM then lengthen partials when triceps give out…

Okay so the random shit i toss in to kill me in the gym has science behind it lmao

What are your thoughts on buying a bunch of Bud Light, pouring it into kegs, and selling it as another beer? It's super cheap now. Nobody would know and you'd make a ton of money.😎☕

@LiberatedMind1

11 ай бұрын

🤣

Phd on range of motion? That's a thing?? Wow

There’s so much specificity needed tho as the literature gets murky when you mention different excursuses for optimal growth muscle of a specific muscle as well. This is really a multilayered conversation, imo

@soonahero

11 ай бұрын

Nope, all muscles are the same

What's his thoughts on Joel Seedman 😂 ?

Seems like Arnie was ahead of his time with his 21s with curling

@Maciej8

11 ай бұрын

he was only right for 7 out of the 21.

@LiberatedMind1

11 ай бұрын

@@Maciej8 🤣

Wouldn't the lengthen partial on that skinny kids squat be for the glutes? And not the quads.

@joeschmo2693

11 ай бұрын

Quads & glutes are both lengthened at the bottom.

full of rom with anything

Full range of motion isn't a new fad. It was always preached by Peary Rader in Iron Man magazine. Lots of other people recommended it. I was using it in the early 90s after reading Stuart McRobert's articles. Only gym bros didn't use it. And the number of gym bros has always been about 80% 0f gym attendees.

Trick question

well i recommend a video from menno with brad. brad tell us something what Milo dont say

I trained to get stronger not bigger so I'll stick with full rom lol

@soonahero

11 ай бұрын

Strength athletes always did partials, for busting the sticking point

@MetalsForBrunch

11 ай бұрын

​@@soonaheromakes sense. not wonder I lost muscle mass for my pecs doing full rom vs partial