MUSCLE BUILDING: Full ROM vs Partial Reps!

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In this video, I discuss how full ROM and partial rep training compare. Partial rep training has seen a resurgence in recent years as it has been shown to be very effective for hypertrophy, in some cases, even MORE effective than full ROM training... however context is important. The ROM being trained matters, as not all partials are created equal. Moreover, research fails to examine growth in ALL the muscles involved in a movement, and primarily looks the prime movers. While the prime movers might grow as good or better with partial training,, not every muscle expresses its maximal contribution at the same part of the ROM. For instance, if you trained the bottom to mid part of the pull up, you might be hitting the lats hard in a more lengthened position, but you would be leaving out the scap retraction function of the mid traps. This might be find if you really just want to focus on the lats, but if you are using the pull up with the intention of training economy and efficiency, then you may be leaving some gains in your mid traps on the table. This is not to say partials are bad; they can be very productive, but I strongly feel that full ROM is a generally safer bet for better ensuring a wide distribution of stimulus across all of the contributing musculature. Also, strength is best built in the ROM it is trained, so partials may be leaving full ROM strength on the table. None of this is an issue AT ALL if you specifically want to hammer a muscle or a sticking point, it just means that, like any tool, partials have a tradeoff that should be considered. Sometimes they are the perfect solution for your problem, but sometimes they are not. As a general recommendation, I suggest using full ROM reps for MOST of your training volume, especially as you are a beginner. Use partials as a variation to throw in from time to time, specifically to address weak points. or specific muscle.