Dec. 8, 2021
How should we be training, to optimize results? Specifically hypertrophy (muscle growth) results? Should we ALWAYS use a full range of motion? Or can we use partial ranges as well, in some context? The answer goes both ways, but definitely leans heavily on the full ROM side of things - which is what we dive into today; a study on full vs. partial ROM.
Example 1 + Study: if increasing the ROM causes a deloading of the muscle then using a shorter ROM may be more beneficial. Skullcrushers (supine lying tricep extension) - Goto et al., 2019 found that partial ROM caused about 20% more hypertrophy in the triceps.
Example 2 + Study: if increasing the ROM results in more loading in the stretched position. Leg extensions - McMahon 2014 - full ROM resulted in 22% more hypertrophy compared to half ROM. Biceps curls - Pinto 2012 - full ROM resulted in ~5% more hypertrophy than partial ROM.
Meta-analysis: A recent meta-analysis from Pallares et al. that examined 16 published studies reported that “full range of motion” resistance training over multiple weeks tended to result in more muscle growth and strength improvement in the lower limbs compared to partial range of motion training.
Muscle Strength: People tend to gain the most strength in the range of motion they consistently train in which is underpinned by the principle of training specificity.
Summary: At present, the consensus of the research that has compared muscle growth outcomes between training at long muscle lengths versus short muscle lengths indicates training at long muscle lengths is superior for hypertrophy. When in doubt, use full ROM. If decreasing the ROM means you end up missing out on loading while the muscle is stretched, then you're going to impair your gains. But if decreasing the ROM means keeping the muscle in more constant tension and not having it unloaded for parts of the ROM, then you may improve your gains.
Other Discussion points:
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