Props to Steve for exploring this idea- personally I've been doing some form of lengethed partials since 2011- I find they shine the brightest on cable/ machine pulldowns 🌞
@ReviveStronger
Жыл бұрын
Thanks for tuning in Connor and absolutely, always open to adapting my approach when new evidence comes to light - Steve
@bullinvginshop9011
Жыл бұрын
I did a bit of isometric/eccentric loaded arm wrestling style curls and I feel like it helped develop the proximal or peak area of the biceps. It definitely progressed well as far as adding load.
@ReviveStronger
Жыл бұрын
Thanks for sharing - Steve
@thechinchillachannel8457
Жыл бұрын
I thought that you clearly stated that you have not seen any significant advantage of partial ROM for exercises that are already most challenging in the lengthened position. But, then later in the video you talk of breathing pattern while performing partial ROM for Squats, etc .... which seems contradictory. Did I misunderstand something? On another note. You state several times that, for hypertrophy at least, there is no difference in effect for full vs lengthened partials. Is that when adjusted for load? For example, if you need 150 lbs for 3x10 for full ROM, are we assuming that a larger load is being used so that the same "proximity to failure" is achieved with 3x10 using lengthened partials? By the way, I love your videos. I first learned of your channel because of my recent interest in Renaissance Periodization. I started watching the videos in which Dr. Mike was a guest, expanded from there, and, as a result, was exposed to several other interesting experts. Great job.
@WolfCoaching
Жыл бұрын
Generally, lengthened partials may be better for growth than full ROM. With regards to squats/exercises that are most difficult in the lengthened position - yeah, the difference would be small. So, it likely doesn’t matter hugely whether you want to do a full ROM or lengthened partials. I would still, on average, advocate for lengthened partials over full ROM for muscle growth, even for squats.
@Biz613
Жыл бұрын
Paul Carter just seems like a completely miserable human being. Consistently angry and condescending. The dude seems like he really hates his life.
@WolfCoaching
Жыл бұрын
Yeah, that's been my impression as well. Funnily enough, he's recently DM'd me, saying (direct quote) he's starting a podcast with Chris Beardsley and that they're going to "eviscerate me". Good times! 😂
@Biz613
Жыл бұрын
@@WolfCoaching yup. That’s his goal in life. Try to make anyone look dumb who might oppose his view. Keep doing you Milo. People like him don’t deserve the time of day.
@AntySzmanIG
Жыл бұрын
He is pathetic. Almost always blocking people that disagree with him.
@adam-lt8iy
Жыл бұрын
Hes mentally ill and blocks people who debate him anyway so there is no proving in anything he says since you can't reply back
@ColeDano
Жыл бұрын
The discussion about knee sleeves got me thinking. Steve, you might remember after my knee surgery I really couldn't squat without them. Thankfully, after a lot of time and work, I'm progressing again with legs. This week, I decided to just see if I could squat at all without the sleeves, first time in years. To my surprise, there was no problem, and it was clear that they did indeed cut some of the bottom ROM, they aren't even super tight. Being week one, I still hit my target load, but maybe got a rep less. However the feeling in the legs and nature of soreness the next day says yes, this is the way forward. That said, I'd never have made it out of the hole without them, so like everything, there's a time and place.
@ReviveStronger
Жыл бұрын
Thanks for sharing your experience Cole, makes a lot of sense! Heres to new quad gains! - Steve
@lolitzwella1
Жыл бұрын
Shouldnt we be discussing DB flys as very good now with all this stretch talk - kinda like the RDL for chest. Thoughts?
@WolfCoaching
Жыл бұрын
yeah, absolutely! Definitely a good option!
@lolitzwella1
Жыл бұрын
@@WolfCoaching cool yea.... also - Hamstrings seem to stretch better than any other muscle... grow better/easier maintain easier than other muscles... more anecdotal observations i've made/seen that kinda prove this point
@ReviveStronger
Жыл бұрын
Using them atm, crazy stretch - Steve
@ckt1019
Жыл бұрын
Is rackpull not good for hypertrophy? And which one is better for hamstring growth between deadlift and RDL? Thanks❤
@ReviveStronger
Жыл бұрын
It's not the best option for most, RDL's are more specific to the hamstring and probably better - Steve
@StephenMarkTurner
Жыл бұрын
An obvious question is regarding biceps curls. I tend to pause at the top of the movement (and some people even raise the elbows at the top). Is this misguided, since this is emphasizing the shortened end of the range, not the lengthened end? Thanks.
@WolfCoaching
Жыл бұрын
I’d say it is! There is no direct evidence, but it stands to reason that pausing/spending more time on the shortened position is a bad idea for hypertrophy.
@StephenMarkTurner
Жыл бұрын
@@WolfCoaching Thanks for the quick response!
@WolfCoaching
Жыл бұрын
@@StephenMarkTurner Anytime dude!
@StephenMarkTurner
Жыл бұрын
@@WolfCoaching Yesterday I was doing shoulder shrugs, and the same question popped into my head, whether to downplay the 'shoulders in your ears' part of the range, and use more weight to compensate.
@bullinvginshop9011
Жыл бұрын
I’d imagine using cables for lengthened lateral raises would be more appropriate.
@WolfCoaching
Жыл бұрын
Yeah, on principle, I think that’s true. It’s a relatively slight benefit, but it does mean the eccentric is much more loaded with a cable Vs a dumbbell. You can also generally get a deeper stretch while still under tension.
@ReviveStronger
Жыл бұрын
I do feel this way too, you could lie on a bench side on, one arm at a time & get some nasty lengthened loading with DBs - it is awkward tho - Steve
@bullinvginshop9011
Жыл бұрын
@@ReviveStronger yes I’ve done these on an incline bench leaning away but I was doing them full rom. I was doing them on an exercise ball this way with a little body English and progressed them to over 50lbs for sets of 10-15 but ended up getting a lil tear in my forearm. It’s about healed up so when I start doing them again I will do them partial rom/ parallel to the floor.
@antoinebonzon6151
Жыл бұрын
This was great! I wonder what would happen if you compared partial roms at long muscle lengths with exercises that put the muscle in a more stretched position with full rom. Like comparing a standing dumbbell curl doing only the first lower half to an incline dumbbell curl at full rom. I guess it comes back to you saying that there is not much difference between a full rom squat and a squat only in the bottom half. But I wonder whether it has been directly studied.
@WolfCoaching
Жыл бұрын
This hasn't been directly studied, no - but it would be interesting!
@ReviveStronger
Жыл бұрын
Glad you enjoyed it - Steve
@TypicallyUniqueOfficial
Жыл бұрын
I do lengthened partials with higher reps on my side laterals with the cable machine. My side delts have grown so much since 2021 it’s crazy.
@ReviveStronger
Жыл бұрын
Nice one! - Steve
@TheGoodfella2012
6 ай бұрын
Is this the study that now people are saying the studies have been debunked?
@richardtrass
Жыл бұрын
Hey Milo. Sorry you probably covered this in the Ep but in the trials of lengthened partials vs full RoM was weight and rep number the same for each? So are you saying that the evidence is suggesting that LPs are equal or better than full RoM using the same weight and reps? That essentially less work (distance travelled per rep) is producing more Hypertrophy? Or do you need to do more reps for the partials to make up for the reduction in work (or time under tension) compared to full RoM?
@WolfCoaching
Жыл бұрын
Generally, training intensity was equated, meaning both the full ROM and lengthened partial group trained to failure. The amount of weight was adjusted to ensure that failure was reached with the number of repetitions prescribed. In most cases, this meant that more weight was used for the lengthened partial group!
@richardtrass
Жыл бұрын
@@WolfCoaching ok thanks Milo. In your opinion if each group had done the same weight and reps (ie reps and weight equated rather than intensity) I assume the full RoM group would do better? My query is whether it is the lengthened position per se that is magic or more that you can lift higher weights thru that lengthened position using partials that is the magic? Separately in some exercises at least you may miss out on stimuli to more muscle groups by using partials. A row for example might stimulate the lats as well or better using only the lengthened partial but you may miss out on (say) some rear delt activation by not fully contracting? My point being that lengthened partials may be better for some exercises than others and for some exercises the full RoM version may be more efficient overall by working more muscle groups better in the single exercise?
@matheus3161aw
Жыл бұрын
There's a popular old bodybuilder in Brazil called "Fernando Sardinha" that teaches a technique called "ponto zero" that consist of a sub maximal stretched hold for 04 seconds between each rep performed within a set.
@ReviveStronger
Жыл бұрын
Interesting - Steve
@shawnpatten6515
Жыл бұрын
Great discussion. I really enjoyed it.
@WolfCoaching
Жыл бұрын
Thank you Shawn!
@ReviveStronger
Жыл бұрын
Cheers dude - Steve
@dchyperstrength
Жыл бұрын
Super insightful podcast guys.
@ReviveStronger
Жыл бұрын
Thanks for listening Dan! - Steve
@WolfCoaching
Жыл бұрын
Thanks Dan! Hope you found it helpful.
@mcintyre_drneil
Жыл бұрын
I started experimenting with this in May last year and I've incorporated partials ever since - so around 10 months of training. However, like Steve, I've dipped my toe in rather than radically overhaul my training. I've used the approach for pulling, ham curls, leg extensions, lateral raises, and bicep curls. I don't know whether this is the 'most optimal way' or not, but I tend to do 2-3 full ROM sets and then do a 'reverse dropset', i.e., a follow up set at a heavier weight until I can't move it. I find this easier to track in terms of progression. I appreciate this is purely anecdotal, but I've noticed a couple of things (for reference, I'm 6'4, I tend to hover around 85kg, and I've been training for 8 years). First, there's been genuine visual improvements across all body parts being trained like this and probably the most I've seen in awhile. Second, I've found the reverse dropsets have helped me progress the full ROM sets, e.g., the current weight for my full ROM ham curls is what it was previously (and not that long ago) for the reverse dropsets. Would definitely recommend experimenting for yourself!
@ReviveStronger
Жыл бұрын
Very cool and thank you for sharing your experience! - Steve
@WolfCoaching
Жыл бұрын
Glad you've found it helpful Neil!
@arongoode1372
Жыл бұрын
Thanks for the info guys. I'm based near Birmingham, but I'm potentially interested in taking part in the study- is the link in the description correct, it's not working for me? Also, I'd love to hear a more extensive discussion on exercise selection/technique with regard to lengthened partials.
@bigpicturegains
Жыл бұрын
The whole partial ROM thing is interesting to contemplate, but I’m sticking to full ROM. It covers all lengths, is easier to standardize, better for mobility, a time tested approach.
@ReviveStronger
Жыл бұрын
That's fair - Steve
@richardtrass
Жыл бұрын
Great chat. Keeping a close eye in Milo’s work. I’m sticking to full RoM for now cos I’m old and set in my ways. And it just feels counterintuitive to me that a partial trumps full RoM. But I’m open to change if the evidence ultimately justifies it. I’ll sit back and see how this plays out longer term. Grateful for Milo’s work so far on this
@ReviveStronger
Жыл бұрын
Nice one Richard, being open minded is key :) - Steve
@WolfCoaching
Жыл бұрын
Glad you found it helpful Richard. Hopefully we can establish some more definitive answers soon!
@richardtrass
Жыл бұрын
@@WolfCoaching love your work Milo!
@cyclist5000
Жыл бұрын
Is your upload time an hour later now?
@ReviveStronger
Жыл бұрын
Nope, same as always :) - Pascal
@cyclist5000
Жыл бұрын
@@ReviveStronger Then why was it an hour later today?
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