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It’s Finally Here! This NEW Study on Muscle Growth is Epic

By House of Hypertrophy

Our Score

28 / 100
0 / 100

Main point

Partials at long lengths may be an effective alternative to full range of motion for muscle growth, and training hard with enough volume and consistency is essential for achieving desired results.

Tl;Dw:

  • Muscles can grow with different types of exercise
  • Moving your muscles through a full range of motion is not the only way to make them grow
  • You can also use partial movements to make your muscles grow
  • Training hard and being consistent is important for making your muscles grow
  • Choosing exercises that stretch your muscles can also help them grow

Summary

A study on trained individuals compared the effectiveness of full range of motion and partials at long lengths for muscle growth, finding that both methods produced similar results. The study measured muscle thickness in the elbow flexors and triceps, and found that growth was similar between both types of training. This suggests that partials at long lengths may be an alternative to full range of motion, and that the peak squeeze achieved by full range of motion may not be necessary for muscle growth. The study's findings also highlight the importance of training hard, with enough volume and consistency, and selecting exercises that train muscles at longer lengths. Additionally, the study notes that science is an ongoing process, and that more research is needed to fully understand the effects of different training methods on muscle growth.

Evidence from Author

The main Assertions by importance (4)

  • Partials at long lengths can be an alternative to full range of motion exercises for muscle growth.

    ( 1 ) 13/100

    Explained:The study found that partials at long lengths were similar to full range of motion exercises for muscle growth, suggesting that they can be an alternative. This assertion is based on the comparison of partials at long lengths to full range of motion exercises for muscle growth.

    Context:The context of this assertion is the comparison of partials at long lengths to full range of motion exercises for muscle growth.

    At: 5:33:

    "It was ultimately found growth at all regions was similar between both types of training thus partials at long lengths weren't any better than a full range of motion but it wasn't any worse."

    Evidence (1)
    13 / 100
    From Author
    Why true:The study found that partials at long lengths were similar to full range of motion exercises for muscle growth in trained individuals through a randomized controlled trial.
    How it is true:The study conducted a randomized controlled trial to compare the effects of partials at long lengths to full range of motion exercises on muscle growth in trained individuals.
    ELI5
    • The study tested the claim by comparing the effects of partials at long lengths to full range of motion exercises on muscle growth in trained individuals.
    • They found that partials at long lengths were similar to full range of motion exercises for muscle growth in trained individuals.
    • This means that the claim that partials at long lengths can be an alternative to full range of motion exercises for muscle growth is supported by the study.
    Lengthened Partial Repetitions Elicit Similar Muscular Adaptations as a Full Range of Motion During Resistance Training in Trained Individuals
    Study Type:Human Study
    DOI:N/a
    900e03da-f5aa-4502-993e-f2651e20c8af
    Experimental Study
    Human
    Unknown
    Publication 01/01/1970
    PRO
    PRO

  • Partials at long lengths may be an effective alternative to a full range of motion for muscle growth.

    ( 1 ) 13/100

    Explained:This assertion is based on the idea that the peak squeeze achieved by a full range of motion may not deliver additional gains, and partials at long lengths might be an alternative. The explanation for this is that the study found that growth at all regions was similar between both types of training.

    Context:The context of this assertion is the discussion of different training methods for muscle growth.

    At: 5:33:

    "It was ultimately found growth at all regions was similar between both types of training."

    Evidence (1)
    13 / 100
    From Author
    Why true:The study found that growth at all regions was similar between both types of training.
    How it is true:The study conducted an experiment to test the effects of partials at long lengths and a full range of motion on muscle growth.
    ELI5
    • The study tested the claim by comparing the effects of partials at long lengths and a full range of motion on muscle growth.
    • They found that growth at all regions was similar between both types of training.
    • This means that the claim that partials at long lengths may be an effective alternative is supported by the study.
    Lengthened Partial Repetitions Elicit Similar Muscular Adaptations as a Full Range of Motion During Resistance Training in Trained Individuals
    Study Type:Human Study
    DOI:N/a
    900e03da-f5aa-4502-993e-f2651e20c8af
    Experimental Study
    Human
    Unknown
    Publication 01/01/1970
    PRO
    PRO

  • Partials at short lengths are less effective than full range of motion or partials at long lengths for muscle growth.

    ( 1 ) 40/100

    Explained:The scientific literature suggests that partials at short lengths do not allow for the full contraction and stretch of the muscle, which is important for muscle growth. This assertion is based on the comparison of different range of motion exercises for muscle growth.

    Context:The context of this assertion is the comparison of different range of motion exercises for muscle growth.

    At: 1:02:

    "The scientific literature tends to find that partials at Short lengths aren't as effective as a full range of motion or partials at long lengths."

    Evidence (1)
    40 / 100
    From Author
    Why true:The study found that partials at short lengths were less effective than full range of motion or partials at long lengths for muscle growth through a randomized controlled trial.
    How it is true:The study conducted a randomized controlled trial to compare the effects of different range of motion exercises on muscle growth.
    ELI5
    • The study tested the claim by comparing the effects of different range of motion exercises on muscle growth.
    • They found that partials at short lengths were less effective than full range of motion or partials at long lengths for muscle growth.
    • This means that the claim that partials at short lengths are not as effective as a full range of motion or partials at long lengths for muscle growth is supported by the study.
    The study compared changes in strength and regional muscle hypertrophy between different ranges of motion (ROM) in the knee extension exercise
    Study Type:Human Study
    DOI:N/a
    0a6f5254-a707-430c-ab57-7ffef506b27d
    Experimental Study
    Human
    n=45
    p≤0.05
    Unknown
    Publication
    PRO
    PRO

  • Partials at short lengths are less effective than full range of motion and partials at long lengths for muscle growth.

    ( 1 ) 40/100

    Explained:This assertion is based on the idea that the scientific literature tends to find that partials at short lengths are less effective than other methods. The explanation for this is that the peak squeeze achieved by a full range of motion may not deliver additional gains, and partials at long lengths might be an alternative.

    Context:The context of this assertion is the discussion of different training methods for muscle growth.

    At: 1:02:

    "The scientific literature tends to find that partials at Short lengths aren't as effective as a full range of motion or partials at long lengths."

    Evidence (1)
    40 / 100
    From Author
    Why true:The study found that partials at short lengths were not as effective as a full range of motion or partials at long lengths.
    How it is true:The study conducted an experiment to test the effects of different ranges of motion on muscle growth.
    ELI5
    • The study tested the claim by comparing the effects of different ranges of motion on muscle growth.
    • They found that partials at short lengths were not as effective as a full range of motion or partials at long lengths.
    • This means that the claim that partials at short lengths are not as effective is supported by the study.
    The study compared changes in strength and regional muscle hypertrophy between different ranges of motion (ROM) in the knee extension exercise
    Study Type:Human Study
    DOI:N/a
    0a6f5254-a707-430c-ab57-7ffef506b27d
    Experimental Study
    Human
    n=45
    p≤0.05
    Unknown
    Publication
    PRO
    PRO
(4)