Which Way to Lift Makes Muscles Bigger?
Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study looked at whether lifting weights all the way up and down, or just partway, makes muscles grow more. It found that lifting through the full motion or starting the lift and stopping early (but not ending early) helps muscles grow bigger in some areas.
Surprising Findings
Middle-part partial ROM produced greater triceps hypertrophy (ES: 1.21) than full ROM.
Common wisdom says full elbow extension is best for triceps growth, but this shows the opposite—mid-range tension may be more stimulating.
Practical Takeaways
For triceps: Try 3–4 sets of middle-range-only extensions (e.g., 90° to 45° elbow flexion). For glutes and quads: Prioritize full ROM squats and hip thrusts. For upper quads: Use initial partial leg extensions (start at 90°, go to 120°).
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study looked at whether lifting weights all the way up and down, or just partway, makes muscles grow more. It found that lifting through the full motion or starting the lift and stopping early (but not ending early) helps muscles grow bigger in some areas.
Surprising Findings
Middle-part partial ROM produced greater triceps hypertrophy (ES: 1.21) than full ROM.
Common wisdom says full elbow extension is best for triceps growth, but this shows the opposite—mid-range tension may be more stimulating.
Practical Takeaways
For triceps: Try 3–4 sets of middle-range-only extensions (e.g., 90° to 45° elbow flexion). For glutes and quads: Prioritize full ROM squats and hip thrusts. For upper quads: Use initial partial leg extensions (start at 90°, go to 120°).
Publication
Journal
Journal of Strength and Conditioning Research
Year
2023
Authors
Witalo Kassiano, Bruna Costa, J. Nunes, A. Ribeiro, B. Schoenfeld, E. Cyrino
Related Content
Claims (6)
When comparing full range of motion to lengthened partials, observed hypertrophy differences may be confounded by differences in peak resistance location, making it difficult to isolate the effect of muscle length alone.
If you only do the first half of a leg extension, your upper thigh muscle grows more than if you do the full motion.
Doing arm extensions only in the middle part of the motion makes your triceps grow more than doing the full motion.
When you squat or move your legs widely, your butt and inner thighs grow more than if you only do the last bit of the movement.
Doing exercises through a full motion or starting the movement with a shorter motion (but not ending with it) helps your muscles grow more in your thighs and biceps than doing only the last part of the movement.