If you are new to weight training, you may not know what lengthened partials are. This technique might just lead to better gains in the weight room which is why it is worth taking a closer look at it.
What are lengthened partials?
Let’s take a bicep curl as a basic exercise. You hold a
dumbbell in your hand with a straight arm and then curl the weight up towards
your shoulder. The bottom part of the exercise seems to be the sweet spot for
superior gains in muscle mass according to newer research. And partial movement
means that you only curl the weight about half way up and then lower it again
in order to tax the bicep muscle in its stretched position.
Scientific evidence
Even though there is quite some scientific evidence, many
trainees feel like they are not getting a good workout with lengthened partials
alone. Quite often they simply neglect to use a heavier weight since it is
easier to only do half repetitions. But once you increase the weight, the
workout can be very challenging.
It is entirely possible to only train your muscles that way.
But many old school bodybuilders are convinced that you always have to use a
full range of motion when lifting weights.
Variation of the technique
If you agree with the many voices out there that feel a full
range of motion is necessary for maximum gains, then why not do a normal set of
any given exercise and when you near the moment of failure, you add a few extra
repetitions in the stretched position to really challenge the muscles.
A newer study investigated this exact technique. The untrained
men did calf raises with a full range of motion until failure or with the added
partials after they hit failure. The study found significantly more muscle
growth in the latter group
For me this is reason enough to take my sets to failure and
then add a few more reps in the stretched position to max out gains.
The study can be found here:
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