Mixed
Lengthened partial repetitions (LPs) elicit similar muscle hypertrophy and strength-endurance adaptations as full range of motion (fROM) resistance training in resistance-trained individuals.
If you are resistance-trained and want to maximize muscle growth or strength, you do not need to force full range of motion if it causes pain or technical breakdown. You can use lengthened partial reps (focusing on the stretched position at the bottom of the movement) to get the same benefits as full reps. Just ensure you are training to failure and pausing in the stretched position. This gives you flexibility to train around injuries or mobility limitations without sacrificing gains.
Both muscle thickness and 10-repetition-maximum improvements were similar between the two conditions. Results were consistent across outcomes with point estimates close to zero, and Bayes factors (0.16 to 0.3) generally providing 'moderate' support for the null hypothesis of equal improvement across interventions.
Why this rating
High-quality within-participant design with Bayesian analysis providing moderate support for the null hypothesis, though limited to 8 weeks and upper body.
Source
Lengthened Partial Repetitions Elicit Similar Muscular Adaptations as a Full Range of Motion During Resistance Training in Trained Individuals
Milo Wolf et al. · 2024
DOI 10.51224/srxiv.455
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