Partial Range Of Motion: Broscience Or Legit?

Summary

The video discusses the debate between using full range of motion versus partial range of motion in strength training. While proponents of partial reps argue they allow for heavier weights and constant muscle tension, evidence suggests that full range training generally leads to better muscle growth, particularly in lower body exercises. The presenter highlights a study supporting constant tension for isolation exercises and emphasizes that anecdotes from bodybuilders lack scientific rigor. Ultimately, a balanced approach is recommended, incorporating both methods based on individual mobility and specific exercise context for optimal results.

Takeaways

• 😀 Range of motion (ROM) refers to the degree of movement at a joint during exercise, with full ROM involving complete movement potential.
• 🤔 Training with a full range of motion is generally believed to be better for muscle growth compared to using a partial range.
• 💪 Proponents of partial reps argue that they allow for heavier weights and constant tension on muscles, which can lead to better gains.
• ⚖️ The first argument from the 'bro camp' that heavier weights equate to more tension is misleading, as increased weight often comes with reduced movement distance.
• 📊 A 2017 study found that maintaining constant tension during exercises like skull crushers led to significantly better muscle growth compared to full ROM.
• 🏋️ Many bodybuilders reportedly favor partial reps, but this anecdotal evidence lacks scientific rigor and may not apply universally.
• 🔬 A systematic review of six studies showed that full range of motion is generally superior for muscle growth, especially in lower body exercises.
• 📉 One study highlighted that deep squats produced more muscle growth than heavier partial squats, reinforcing the benefits of full ROM.
• 🔑 A balanced training approach incorporating both full and partial reps can optimize muscle development, taking into account individual goals and needs.
• ⚠️ It is important to recognize that some exceptions exist, such as in isolation exercises or powerlifting, where partial reps can be strategically used.

Q & A

What is the primary debate discussed in the video?

The primary debate is between using a full range of motion (ROM) versus a partial ROM in resistance training, with differing opinions on which is better for muscle growth.

What does training with a full range of motion mean?

Training with a full range of motion means going through the complete movement potential of an exercise, ensuring that all parts of the movement are utilized.

What are the two camps in this debate?

The two camps are the 'science camp,' which supports full ROM for better muscle growth, and the 'bro side,' which favors partial reps for potentially heavier weights and constant muscle tension.

What is the first argument from the bro side regarding partial reps?

The first argument is that partial reps allow individuals to lift heavier weights, which they believe leads to more tension on the muscle.

What counterargument is presented against the first argument of the bro side?

The counterargument is that while you may lift heavier weights with partials, you decrease the distance the weight moves, resulting in less total workload and potentially reduced muscle growth.

What study supports the second argument from the bro side about constant tension?

A 2017 study compared full range skull crushers to partial range skull crushers and found that those using partials experienced significantly better muscle growth.

Why might the findings of the 2017 study be limited?

The study's findings may be limited because the partial group could have been training closer to failure, which is another factor that can influence muscle growth.

What does the video conclude about the effectiveness of full ROM?

The video concludes that a full range of motion is generally better for muscle growth, especially in lower body exercises, supported by evidence from multiple studies.

Are there any exceptions to the recommendation for full range of motion?

Yes, exceptions exist for advanced techniques in isolation exercises, as well as for specific lifts like the bench press and deadlift where the goal is to move maximum weight.

What personal update does the speaker share at the end of the video?

The speaker shares that they have returned to Canada and provides updates on their life, including enjoying the snow and offering resources for fitness enthusiasts, like discounts on training programs.