If you're lifting weights on machines and going through the full motion, it doesn't really matter whether you focus more on the stretch or squeeze part — you'll gain about the same muscle and strength.

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Evidence from Studies

Supporting (1)

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Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals

Randomized Controlled Trial

Human

2025

The study found that doing exercises with a full range of motion or focusing only on the stretched part of the movement led to similar muscle growth and strength gains. This supports the idea that it doesn’t matter much where you focus the effort during the exercise.

Contradicting (0)

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No contradicting evidence found

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Similar Assertions

Even if you cheat a little to lift heavier, your muscles still grow just as well—so maybe the key to building muscle isn’t perfect form, but just getting your muscles to work hard enough.

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If you lift weights with machines or with free weights and do the same amount of work at the same effort level, you’ll build muscle just as well with either one — even if you’re already fit.

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70%