Long Length Partials for Better Growth!

[OldGHGuy]

Hey Meso,

This is a great video by Jeff Nippard on the topic of Long Length Partials. I have incorporated these techniques into my training and they've made a world of difference, allowing me to blast through long lasting plateaus and maximize my training. Check it out:


View: https://www.youtube.com/watch?v=ftpH4-xFGQI


Jeff Nippard also has many other excellent videos on the topic of science-based training.

 

[eery]

How have you implemented it yourself? any specific bodyparts or exercises that youve found it useful for?


Do you use it as an intensity technique at the end after 2-3 straight worksets or how do you implement it?

Seems to be particularly effective for calves, delts and lats from what ive heard from others.

 

[OldGHGuy]

How have you implemented it yourself? any specific bodyparts or exercises that youve found it useful for?


Do you use it as an intensity technique at the end after 2-3 straight worksets or how do you implement it?

Seems to be particularly effective for calves, delts and lats from what ive heard from others.

Yes I have. Especially effective so far for me on pecs (partial incline fly), biceps (partial EZ curls) and back (partial reverse close grip lat pulldowns) but I plan to use them (at least some) on everything moving forward. Havent been "good sore" like this in years

 

[bob357sig]

I’m definitely going to experiment with this myself. Usually when I see half reps it’s the short length, especially for biceps. Same really for chest. Usually it’s by guys who really don’t know what they are doing in the gym. I can see the benefit of the long length half reps, especially for “shocking” the muscle into some new growth. Kind of reminds me of pause reps where you pause in the mid rep range and hold for a few seconds before finishing the movement. That’s a good muscle shocker too.

 

[bighunanballs]

I've been implementing some form of long length partials or at least attenuating the stretch position of the exercises. Pretty much on everything I do now leg press I use yoga blocks to push myself forward and get a really deep stretch Same thing on the hack squat, flyes, presses with a camber bar, leg extension I push the seat all the way back and try to lean back as far as possible, leg curls I reach as far as I can forward to grab the front bar and put my hamstrings and as much of a stretch as I can, etc.

 

[AlexDavis43]

Long partials are bodybuilding's shiny object du jour.

They come back in style every few years.

 

[PlanetFatness]

I incorporated these techniques into my sets tonight. Wow, I’m sore. Thanks for sharing.

 

[AlexDavis43]

*nothing against rebranding old techniques to increase variety and intensity; same is true for old-timers. Can help with motivation too.

"Excited to try this new program... *-someone who works 2x harder due to enthusiasm*"

It all comes down to doing hard work. There aren't many short cuts.

 

[iris]

I didn’t know these have a fancy name.
I call them "bottom halves", so forgive my ignorance.

I like them when they are incorporated within stuff like 21s or J Raymond's leg x 45s (those are horrible).
I think they work for some things, but not so much for others.
I know this is probably not an issue for you guys, because you are big and strong.
But imo doing these for chest and shoulders (like he is showing here) when the joint/muscles are in a fully stretched position and already fatigued makes one vulnerable to injury.
I never to dB flyes (tbh, I hardly ever do chest, I can't be bothered) but that looks like a total no.
Also, the rows done like this, I am not convinced.
Should try, I suppose, might change my mind.

They are good for arms, for pull-down and leg extension too (I saw a video of Kris Gethin doing them, ages ago, but he was leaning forward with his upper body and that’s the way I have been doing them, since).
Squats like that I also like, especially goblet + band.

I think this guy tried to make it sound more elaborate than it really is.
But if it's about making your training a little more horrible (in a good way), this is one of those things that does the trick, I think.

Thank you for the video

 

[Zebedee]

Long partials are bodybuilding's shiny object du jour.

They come back in style every few years.

Absolutely, although the usual-suspects from the “science based” online training community are currently promoting it as almost a “new discovery”.

Quite amusing that “Team Full ROM” (Isratel / RP) are amongst those doing so.

 

[dr.tren]

It’s just called going to failure lol, do them at the end of your set