Partial Reps for More Muscle Growth?

In this video, Milo from Stronger By Science explains the research suggesting lengthened partials might lead to more hypertrophy.

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“PARTIAL Reps for More Muscle Growth? (Science Explained)”

Partial reps might be best for muscle growth a meta analysis by wolf and colleagues in 2023 found that compared to using a full range of motion doing lengthen partials or essentially half reps in a lengthen position of a movement could actually lead to 5 to 10% more muscle grow however a big

Limitation of this analysis was that they only had three studies comparing length and partials to a full range of motion with that being said there have been two more studies since then one published one unpublished that have compared length and partials to a full range of motion in the calves and glutes

And hamstrings respectively finding more favorable growth using length and partials and this is actually in line with much of evidence out there comparing shorter muscle length training to longer muscle length training specifically we have eight studies comparing longer muscle length partials to Shorter muscle length partials with

Seven finding a benefit in terms of hypertrophy to length and partials and the eighth study finding no difference likewise we have two studies comparing the seated of calf R to the standing cafr or a more shortened exercise for the gastrus to a more lengthened exercise one studied by koshida and

Colleagues and one from our own lab both finding the more lengthened exercise the standing calf raas leads to more gastrous hypertrophy so try half reps in the lengthen position that’s why