Adherence
Training at long muscle lengths (via full or partial range of motion that includes the stretched position) is superior or equal to training at short muscle lengths for maximizing muscle hypertrophy.
Prioritize exercises or variations that stretch the target muscle significantly. Whether you use a full range of motion or a partial range, ensure the movement includes the 'stretched' position at the bottom. Avoid partial reps that only occur in the shortened position (e.g., the top half of a squat), as these are less effective for growth.
Based on the current literature, it appears that utilizing a ROM that biases longer muscle lengths should be the default approach to exercise technique when trying to maximize hypertrophy.
Why this rating
Supported by multiple systematic reviews and meta-analyses cited in the paper, though some individual studies show mixed results.
Source
Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review
Patroklos Androulakis‐Korakakis et al. · Journal of Functional Morphology and Kinesiology · 2023
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