MESO-Rx
Anabolic Steroids
Full ROM or Partials?
- Thread starter 1tank1
- Start date
theotherguy
Member
IME, partial reps are good as long as you use a little tempo (slow and controlled, rather than just blasting through the ROM as hard and fast as you can) and this helps build strength through the used ROM and better for hypertrophy as long as you do not hit full extension or full contraction (Time under tension is increased).
Full ROM is necessary to ensure you build strength through the entire range of motion and also helps promote flexibility. This is needed for starting strength and lockout strength, and it is easier to build explosive strength this way.
This is from a strongman perspective. You may get a different answer from other perspectives.
Full ROM is necessary to ensure you build strength through the entire range of motion and also helps promote flexibility. This is needed for starting strength and lockout strength, and it is easier to build explosive strength this way.
This is from a strongman perspective. You may get a different answer from other perspectives.
eery
Member
Want sloppy results? train like a sloppy bitch.
Want consistent, safe and optimal gains? train with full ROM and maybe incorporate some partials with good form in the lenthened position of some movements.
Want consistent, safe and optimal gains? train with full ROM and maybe incorporate some partials with good form in the lenthened position of some movements.
Over the years I've found that sloppy partials (heavier weights) are far more productive on overall bulking/mass cycles whereas strict form with full ROM (lighter weights) produces better results in terms of bbing and physique refinement.
eery
Member
what does this even mean? whats the difference between "bulk/mass" and "physique refinement"
theotherguy
Member
Yea I responded with the full ROM vs partials in mind, not sloppy vs strict.
I wouldn’t recommend sloppy form for anyone or anything. If you’re implying that partials are sloppy, that’s different, but poor form is never good IMO. Again, even coming from a strongman.
barbell001
Member
I find full ROM always to stretch the entire length of the muscle, then to get maximum size and thickness there still needs to be a good amount of weight on the bar lifted in an explosive manner without cheating it. Lifting light and taking 3 or 4 seconds to lower the weight then back up does nothing for me.
MisterSuperGod
New Member
Every time i see pro's in any videos they're doing 1/2 to 3/4 reps. Ronnie Coleman is a great example. Do they know something i don't?
Canine
New Member
I definitley notice that as well, mostly on the biggest guys in the open class, I always assumed once you get to that size, your flexibility has got to be limited.
barbell001
Member
They don't know anything more, BUT they do have the genetics of GOD. So all they have to do is sniff a weight and they automatically look better than we do after years of heavy gear!!! Lol
I think (personal opinion) that they are so "in tune" with their muscles that they realise it's just about keeping a muscle under constant tension so that's why they only do partials.
When you use full ROM you are almost always involving several other muscle groups and not targetting/isolating one specfic muscle.
There's a huge difference between just doing a movement/lift and actually having a mind/muscle connection.
Perhaps it has to do with tension. When you do a full ROM, the most stretched point gets put under the most tension. Obviously at various points through the ROM, different sections of the muscle may be emphasized.
Personally, I have noticed that if I really want to get a massive chest pump going, I am going to get a better pump from doing chest press on a machine with like 1/2 to 3/4 ROM, AMRAP, than if I do full ROM with a bar for 8-10 reps. What I have noticed in doing this is that, partial ROM takes out some of the assisting muscles from the equation. To take it further with the chest press, your front delts are stressed much less with the method above than with a full ROM. For targeted muscle growth I can see how this would be beneficial.
However, I am sure that the big guys at the top are still also doing full ROM exercises, too.
I tend to like to do partial ROMs after I am already fatigued from a full ROM set. Again, to really fucking shred that muscle up. If it's leg day, maybe I do full ROM squats then head over to leg press and do partials until I am gonna shit my pants (figuratively of course
). Anyone who ONLY does partials is just being a fool. You need full ROM, otherwise I think you're seriously increasing risk of injury. But partials are a powerful tool to really get at a target muscle and do some extra damage.
JesterBOB
Member
I think they are damn lucky with genetics and they are progressing so that they do not create in the hall. lol
Full ROM for the WORKING MUSCLE, not the movement (for the most part).
If you’re doing partials consistently it should be at the end of sets in the stretched position (on movements it’s safe to do so).
Y’all should not be taking cues from genetic elites of 2 decades ago. Watch my gen of pros train; you’ll see the difference.
In addition, at a certain point of development lots of guys lose their active ROM; so what looks like a partial is likely their full unloaded ROM (positions they can get into without loading into a deeper stretch).
If you’re doing partials consistently it should be at the end of sets in the stretched position (on movements it’s safe to do so).
Y’all should not be taking cues from genetic elites of 2 decades ago. Watch my gen of pros train; you’ll see the difference.
In addition, at a certain point of development lots of guys lose their active ROM; so what looks like a partial is likely their full unloaded ROM (positions they can get into without loading into a deeper stretch).
Canine
New Member
I've noticed drop sets and forced reps seem to be pretty much the norm, for example someone like Antoine Vaillant, seems like almost every exercise he does during the workout involves at least one of the two.
Intensity is king IMO, but you don’t need those techniques all the time. I start with a base of straight sets to failure and add intensity techniques in as offseason food/gear progresses deeper and deeper. 8-10 Straight sets to failure per day should be plenty for most guys to grow majority of the time.
FH93
Member
Whatever puts the optimal strain on your target muscle is best.
JesterBOB
Member
Right, I understood that at first you have basic approaches and then you increase the intensity and achieve excessive muscle oppression?
All dictated by your ability to recover balanced with minimum effective dose (gear, food, training included)
Similar threads
