Bro, I didn't know you had a podcast channel. Lots of new gym content, sweeeet.
@square3188
10 ай бұрын
I diddnt know either. Glad he mentioned it on his vid.
@pablowentscobar
10 ай бұрын
@@square3188 Yeah, no doubt.
@WolfCoaching
10 ай бұрын
It was great to come on, Jeff! Happy to answer any questions in the comments here.
@Arana4
10 ай бұрын
You said side delt work is a good candidate for lengthened partial work, then mentioned dumbbell lateral raises not being a good exercise for lengthened partial work. Are their other exercises for side delt work you would recommend? Thanks.
@KWengSport
10 ай бұрын
Not sure if you mentioned it in the video, but how would you do hip thrust doing a lengthened partial? I thought the contraction in the hip thrust was the part that worked the glutes? Doesn't seem hip thrust really have a lengthening position in the lift
@BROZillianJiuJitsu
10 ай бұрын
@@Arana4 Dumbells don’t have resistance in the stretched position because the force curve. A cable Y raise or an Egyptian lateral raise could be a good option potentially!
@theflog90
10 ай бұрын
I would like to know how this stacks up from a strength building perspective. As someone who does bodybuilding blocks as a break/assist with powerlifting. Does the 10% hypertrophy gain come with a loss off neuromuscular adaption or similar.
@BBBerti
10 ай бұрын
@@Arana4you can do lateral raises while leaning or laying, that's what I've been doing and it works wonders and is much harder while using the same weights as with laterals
@wanderb0y
10 ай бұрын
Another excellent one, Jeff. I feel one further reason this might work for a lot of people is that their regular rep performance is often not a full ROM, that being that they don't focus their reps on the stretched position, be it intentional or not (speaking from experience here). So focusing specifically on that portion of their exercises could bring double the benefits.
@dsorpqxh
10 ай бұрын
Is this purposely unlisted? Love the podcast
@something11411
9 ай бұрын
I think it’s hilarious that Jeff has this carefully curated background scene and lighting, and Dr Wolf is basically “Yeah I live here and there is random shit on the floor I haven’t put away yet.”
@sd5540
10 ай бұрын
If you think about it, this is the answer to why cheat curls and cheat rows work. They allow you to overload the lenghtened position.
@oskarwiegaard
10 ай бұрын
This
@JackOfHearts42
10 ай бұрын
It definitly feels like Lengthened Partials need careful throught and good intuition on when to implement. Hard-Fast rules can be harder to implement effectively and safely. Each exersice might change drastically on if you are using free-weights, cables or machines, because when & how the force curve is applied.
@rockyevans1584
6 ай бұрын
For example?
@JackOfHearts42
6 ай бұрын
@@rockyevans1584 tricep kickback vs overhead with DBs makes LLP very different resistance curve from gravity. DB vs cable chest flies makes safety, going to failure and unloading very different. Squat vs leg extension changes safety, systemic fatigue and technique viability. Its just better to choose strategic exercises that best suit LLPs.
@rockyevans1584
6 ай бұрын
@JackOfHearts42 well, to be fair db kickbacks aren't a real exercise. Comparing cable kickbacks to cable oh would be more fair, and there's no difference in implementing lengthened partials there. Db flies are already a lengthened partial movement, cables just add tension in the shortened position anyways. Comparing a squat to a leg extension is changing the exercise completely, not just altering the form to suit lengthened partials as you insinuated but leg extensions are easy and safe to add lengthened partials, and squats are fine if you have safeties set up. I don't think anything changes drastically, you just do the bottom half of the movement either as an intensity technique after full rom failure or else with more weight than you could hit your rep range for with full rom. It's not complicated, and depending on your past exercise selection might not even add the 10 to 15 percent assumed increase in hypertrophy if you were already doing exercises that emphasize the stretch. They feel good and the pump is sick, and it intuitively makes sense to push the muscle to failure in the area its strongest so I've added it for my current mass phase
@floatingpoint20
10 ай бұрын
Secret podcast, sweet
@AdrenalineVideos1337
9 ай бұрын
On weeks that I’m not doing 52 sets of lengthened partials per muscle group, I do 1 set of 1 rep to maintain my gains
@PaintDryLifting
5 ай бұрын
Average Science Based enjoyer
@krishanpatel3273
10 ай бұрын
How come this episode isn't on Spotify?
@shyam6468
Ай бұрын
So doing dead hangs in pull-ups is better than active hand?
@theFriendlyGhst
10 ай бұрын
Jeff, how did I not know you had a podcast? I was just on a plane too :P
@cantbetouched1961
9 ай бұрын
Great info guys
@XanEli1
10 ай бұрын
I think it's slightly premature to make the claim that a lifter after years of only doing lengthened partials will have nothing or no new growth to gain from doing half rep shortened partials. Now I think it's 100% clear that lengthened partials are by FAR superior to shortened partials, however, we don't have enough evidence that there's nothing to gain from squeezing a muscle, and putting internal pressure on it from flexing it in a shortened position, especially on lifters who have an incredible mind to muscle for example. Here's a question, do you think one of the reasons why the eccentric has been found to be effective in stimulating muscle growth is because it really is what is "heading to" a stretched position and is what causes you to "be in" a stretched position? Like is it the eccentric it self, or is it just because that's what is getting you to stretch the fibers? I was also wondering about isometric holds in a lengthened position, or adding such a thing as an intensifier at the end of a set to get to true momentary muscular failure. I feel a set that goes full rom -> lengthened partials -> lengthened isometric hold, would blow away 3 sets of full rom to technique deviation, or brad schoenfeld's failure.
@rockyevans1584
6 ай бұрын
Well sure, but one set to 5 rir beats Brad failure
@patrickploenzke489
10 ай бұрын
Length and partials in the squad is no doubt going to be better than a full range of motion Squad with no rest in between repetitions and constant tension the entire set
@blackgoatmetal
7 ай бұрын
Please make a review or study about pulse reps or x-reps!
@moses9647
10 ай бұрын
I wonder how tendon/joint health factor in. I havent finished yet but for me the biggest benefit of full ROM is it promotes flexibility and naturally leads to more positive stimulus to fatigue/injury ratio because you cant go as heavy and your joints arent reversing motion at innoportune portions of the movement. I like doing lengthened partials at the end of a set or the end of my last set of a cwrtain exeecise. I think overall sustainability still favours full ROM. you cant make gains when youre snapped up. I think its also a lot easier to track progression and thus better for programming.
@Spurros
10 ай бұрын
This is a great video. My question - how do you even define a LLP? Surely you can be too reductive with it. If 50% ROM in stretched position is a good partial, why not 40%? or 20%? or 5%? Where is the cut off? How do we standardize LLP? Can we even? A benefit that regular full ROM gives us is that you know for sure when you've done a rep!
@doc8140
10 ай бұрын
they literally talked about this in the video
@fawwazmohammedsathar
9 ай бұрын
@@doc8140he applied the LLP strategy to the video ig , only watched 50% through
@Mangolesh
9 ай бұрын
I wonder if lengthened partials are showing to be more effective in these early studies simply because this rom is trained the least for the study subjects and general pop. Obviously still seem to be an effective hypertrophy method
@graDinolol
8 ай бұрын
One question kept jumping at me: since longlength partials enable you to go closer to true failure and crank up the intensity further, especially in the exercises where the shortlength was limiting factor, wouldn't it make sense to "kick the can further down the road" also squeeze out the negative part of the exercise? Like having you partner help you (after you cant do no more longlength partials) with the positive while you control the negative the best you can?
@rockyevans1584
6 ай бұрын
Yes.
@truthsayer9245
2 ай бұрын
A lot of the has been public knowledge for a long time , if you are not locking out on a rep there is more time under tension
@ka_ching
10 ай бұрын
So what does this mean when you AMRAP and train to failure? I define and failure as loss of form so does that mean you are no longer getting half way with proper form e.g. swinging your bicep curl?
@dougnulton
12 күн бұрын
Not sure how it pertains to AMRAP but here’s what they mean: they’re defining failure in terms of being physically unable to complete another full concentric rep. However, for certain exercises, just because you cannot complete another full concentric rep, doesn’t mean the muscle is fully exhausted, it just means it can’t generate enough force to get over the “hump” of completing a full concentric rep. At this point, long length partials can be introduced to extract the juice that is still left in the muscle. Take the lat pulldown, for example: you will reach a certain point where you cannot pull the bar down to your chest enough to constitute a full rep, despite how hard you grind. At this point, you have reached concentric failure, but you can keep going by essentially doing half reps: starting at the very top, pulling down to maybe your nose, and then controlling the eccentric on the way back up. Your lats are at their most stretched position when your hands are highest above your head, so even though you cannot complete a “full concentric rep”, these additional partial reps are not “junk” as you are training almost exclusively in the “lengthened portion” of the movement. So the form doesn’t necessarily break down, you’re just not doing “full reps”.
@_baller
10 ай бұрын
The more I listen the more it seems most people probably already do some lengthened partials towards the end of their set, not that ridiculous Sulek version, but a full range of motion, where the full range can’t be completed, but the lengthened portion can like chest fly, or bent over rows, nbd, not that exciting, just lift and stop thinking so much
@Bdavis2475
10 ай бұрын
I'm still not convinced. Whats the benefit vs full rom?
@HkFinn83
9 ай бұрын
Watch the video
@rockyevans1584
6 ай бұрын
If nothing else it will help get the muscle fibers in the stronger portion of the lift closer to failure. That alone is a clear advantage over only full reps. I'm sticking with using full rom and then adding some lengthened partials at the end of the last set of each movememt
@harrypalms453
10 ай бұрын
Great beard
@jayman6905
7 ай бұрын
I think the full range of motion thing is for purists. Mike mentzer was probably one of the first people to realise this,his one set to failure could easily implement full range, and lengthened partials when you cant get full range anymore to attain full failure. Such a set would be so intense that you probably would only need to train that specific body part once a week.
@rockyevans1584
6 ай бұрын
You can get your side delts sore for a week bro? You disrespect the dude by insinuating he wouldn't be up to date on current science. Think about it
@jayman6905
6 ай бұрын
@@rockyevans1584 I never once insinuated he wasn't up to date on science nor disrespect him once. And I said train once a week, not sore for a week, two totally different things, just because your sore doesn't mean your growing, a lot of the growth happens when your not sore. Science is a great thing, no one method works it requires multiple methods and changes to the methods you'd normally use to continue to benefit from the exercise
@rockyevans1584
6 ай бұрын
@jayman6905 you insinuate he wouldn't be up to date on the current science, the science he's missed out on because he's dead. No, you don't need to be sore to grow, but there's no way it takes your delts a week to recover from a set, there's no way it would take your delts a week to recover from 10 sets. They just recover too quickly
@jayman6905
6 ай бұрын
@@rockyevans1584 no it doesn't take delts a week to fully recover, but unless your a body builder 90% of people won't need to train dekts more than once a week to get growth and especially strength gains. Delts are a muscle group that benefits from a lot of rest and prevent injury which is very common even for professional lifters, another is your deadlift taking regular longer breaks has proven to increase strength gains massively compared to performing them twice a week because I'd the huge neurological burden it puts on the body. And most people especially with children can't go to the gym each day so emphasis on intensity is more important than volume when it's done
@rockyevans1584
6 ай бұрын
@jayman6905 people watching Jeff's channel are almost entirely early to late intermediate lifters. We aren't really talking about sedentary people or even casual gym goers here. Comparing delt training to deadlifts is crazy bro. Not sure what neurological burden you speak of, but no one trains heavy deadlifts twice a week. If you have multiple deadlift days then one is heavy and the other or others would be technique work, speed work or even just low effort practice with the movement because heavy deadlifts cause immense systemic fatigue especially as you get into late intermediate and early advanced strength levels. Now, why are you speaking of strength levels anyways? We were talking about hypertrophy, and while the two are intertwined pursuits if our focus is hypertrophy and you are going to the gym at least twice a week, you will want to do full body. You will stop growing your delts very quickly with once a week training. Very few will pick deadlifts as a hypertrophy movement. Deficit deads, snatch grip deads, sumos, rdls and good mornings are all much better for most people for hypertrophy
@curiositypotato2069
17 күн бұрын
100%
@tonytahti3421
10 ай бұрын
5-10% is a lot. So it is big deal. Also last set made by this way may be the intensive that People need on they training 🤔
@andreasdagen
10 ай бұрын
I bet lenghtened partials are great for targeting the traps on chest supported rows
@mopar5132
Ай бұрын
That guy was so confusing!
@_baller
10 ай бұрын
Just lift enough of all this bs, do this do that, do it all, the science had it down since the golden era of bodybuilding
@tsetse4327
10 ай бұрын
Heresy
@thewaterbear
10 ай бұрын
John Meadows was doing 'One and a Halfs' (Integrated Partials) YEARS ago! 💪 Rest in Peace, Champ! ❤
@kentshawn8986
6 ай бұрын
He did. And like many other awesome body builders were basically guessing based on feel. Nice to have confirmation that the partials are useful.
@GuaridoNutri
10 ай бұрын
Would be really cool a video compilation of the recommended lengthened partials ex for each muscle group
@WolfCoaching
10 ай бұрын
I have that on my channel! Check out the playlists for each muscle group
@smrtpig
10 ай бұрын
@@WolfCoaching So, if we wanted to generalize this into principles, it sounds like we could use the following principle in most cases, while largely ignoring any elaborate setups required to start the movements: If the movement is a curl, or 'pull' for the muscle group you're working with (bicep curls, rows, facepulls, crunches, wrist curls, shrugs), you can do the first half of the movement (as in, halfway to a full concentric) to get the lengthened partial. If the movement is more of an extension or 'push' for the primary muscle group (squats, deadlifts (which push with legs), tricep extensions, wrist extensions, bench press, overhead press or behind-the-neck press), you have to do the 2nd half of the movement (as in, halfway to a full eccentric) to get the lengthened partial. If the movement is ambiguous due to the joint being in neutral position by default ( all I can think of for this one is calf raises), then the portion of the movement which results in less joint mobility (toe raised instead of heel raised) is where the lengthened partial lies. So, applying this principle: sissy squat LP is at the bottom (2nd half), tricep kickback LP (being a tricep exercise that is actually kind of a pull) is at the bottom (1st half), 45 degree back hyperextensions (being... I think, an extension) is in the 2nd half, 45 degree rows (being a pull) is in the bottom/'1st' half, reverse hypers (being... sort of a curl, if you have the full ROM required) would be the first half (when your legs are as far forward as the machine allows). Is this intuition tracking based on your understanding of the research and anatomy involved?
@GuaridoNutri
10 ай бұрын
@@WolfCoaching is it speific to lp's?
@calebcrouch6133
10 ай бұрын
It’s just the same workouts but half reps at full extension of the target muscle. Eg. with bench, the reps would be from your chest to half way up. Elbows stay bent rather than straightened at the top. Curls would go from full extension to elbow at 90 degrees.
@calebcrouch6133
10 ай бұрын
@@GuaridoNutrithat’s what he said, he apparently has a playlist of lengthened partial exercises on his channel.
@jairluna4340
10 ай бұрын
- [00:00] 🏋♂ Intro to Long-Length Partials - Dr. Milo Wolf's confidence in long-length partials for hypertrophy. - 9-10 months of personal training experience with them. - Advocacy for including them in hypertrophy-focused programming. - [02:42]🏋♂ Defining Long-Length Partials - Explanation of long-length partials in bicep curls. - Distinction between short, mid-range, and long-length partials. - Emphasis on the effectiveness of long-length partials for hypertrophy. - [05:41] 📊 Evidence on Full Range vs. Long-Length Partials - Overview of studies favoring long-length partials. - Consistent findings across five studies. - Comparison showing the superiority of long-length over short-length partials in eight studies. - [09:24] 🧐 Addressing Skepticism and Hype - Discussion on skepticism around new bodybuilding trends. - Evidence-based support for long-length partials. - Acknowledgment that their incorporation can be beneficial. - [11:29] 🏋♂ Applying Long-Length Partials to Exercises - Recommendations for muscle groups benefiting more from long-length partials. - Highlighted exercises: pull-downs, pull-ups, rows, bicep work, and side delt work. - Caution regarding exercises with no tension in the length position. - [14:00]⚠ Safety Considerations for Long-Length Partials - Caution on avoiding unsafe exercises with partials. - Examples: leg press and bench press without proper safeties. - Suggestion to use integrated partials for safety and modify sets to be submaximal if necessary. - [19:05]) 💪 **Long-Length Partials and Ratios** - Discussion on incorporating long-length partials using ratios like 1:1 or 1:3. - Benefits include muscle stretch and safety. - Aim to achieve partials' benefits while avoiding failure risks. - [20:26] 📏 **Executing Long-Length Partials** - Insights on performing long-length partials. - Recommends starting with about half reps. - Emphasizes the need to cut the range of motion significantly. - [22:31] 🏋♂ **Applying Long-Length Partials to Dumbbell Rows** - Practical application using dumbbell rows as an example. - Consideration for safety and defining failure. - Addresses challenges in determining endpoints during long-length partial sets. - [26:56] 🔄 **Training to Failure and Recent Studies** - Exploration of training to failure and its impact on muscle growth. - Highlights a recent study on failure benefits. - Emphasis on the ongoing debate and the need for more research on volume vs. intensity trade-offs.
@robertmohlejr2865
9 ай бұрын
Thank you so ouch for your extra explanation at 13:20 (ish) I was still confused lol
@nolanmarion69
10 ай бұрын
Love to see a Jeff podcast, been to long champ thank you
@Shrivatsaharagapur
10 ай бұрын
Why recent studies favouring lengthened Partials? My thoughts are.... Whenever people do full ROM they stop when they reach muscular failure at concentric portion, at this point Actually muscle fiber capable of performing contraction at lower lengthened portion... So actually muscle fibres haven't reached muscular failure...... On other hand when people do only Lengthened partial they reach actual all out muscular failure....which increases Net stimulus to Stretch associated activators in muscles... Because of this Some researches favouring Lengthened partials.
@rockyevans1584
6 ай бұрын
Yeah, that's the idea👏
@therock8138
Ай бұрын
I dont get it. Everybody is throwing arround that stretch is better for building muscle topic. There seem to be some studies that back that up, but nobody explains why this is.
@jaegerjackz
23 күн бұрын
Haven't read the papers, but I'd have to say it's because the muscle is more likely to tear at the stretched position and that's how you get hypertrophy - when your body repairs the muscle. It's like pulling a rubber band, when is it more likely to break when it's being pulled apart or used to pull on something? When it's stretched, so the more a muscle is strained under a stretch the more damange - the more hypertrophy. Probably not the best for strength though to do only partials.
@therock8138
23 күн бұрын
@@jaegerjackz that's probably not the way muscle is build. The muscle tears and builds itself up is not true. Its more likely that the body builds in more myosin heads into the filaments, which are responsible for the muscle contraction. More Myosin heads equal more strength and more myosin heads need more space, therefore lead to muscle growth. The problem with the whole "muscle builds better in lengthened position" is in my opinion, that the subject were working out harder in the studies in the lengthened positions, because that position recuires more intensity. The result of that could be that the lengthened group was training closer to failure and therefore build more muscle.
@kwerby3285
10 ай бұрын
I have played with this idea in my head since getting super into Dr Mike over at RP Since the evidence seems to show that hypertrophy occurs more when the muscle is put in a position of high stretch + tension then it would logically track that doing partials at the end ranges would be effective Just make sure to emphasize technique guys. Definitely don’t try to explode out of lengthened positions or you really will explode 😂
@kahinaloren
8 ай бұрын
Hype dying out? Who cares? Vince Gironda did long-length partials. Smart people will always incorporate them.
@kahinaloren
8 ай бұрын
For those curious, Vince did a long-length partial every other rep in his rep and a half method like Jeff describes about 17 minutes in. Nothing new under the sun...
@g420677
10 ай бұрын
Has there been any differences in strength gains with LRP vs FRM?
@salvadorromero9712
10 ай бұрын
One important bit of "jock"/"anecdotal" evidence that's been hiding (and talked about in its own way) in plain sight for years is the famous and mysterious giant biceps of elite artistic gymnasts, especially ring specialists. I think this is evidence that even smaller stretched ROMs might be useful, since (as is always pointed out) most of their work takes the lengthened-partial concept to the extreme of lengthened isometric hold plus any tiny incidental ROM that you get from moving about in that position. Although I think the dominant factor in the "gymnast body" is probably selection effect (note that the physique difference from lower to higher skill level is especially pronounced in gymnastics), which for some reason everyone seems to ignore, I also think this extreme-lengthened=partial work thing with them is definitely something to explore. Jeff does a great job of steering the conversation to a deliberate review of things like what is the "bottom" of an exercise and why lengthened partials are best for exercises with an increasing difficulty curve like pulls. Although frankly, while it's probably understandable that the latter should be a source of confusion for some, I think a client who is not aware of when his muscles are stretched versus contracted or when his lifting and lowering phases begin and end, is exercising rather cartoonishly unmindfully and is a nearly-legendary example of a client who's completely psychologically dependent on his trainer and is not being "taught to fish" at all.
@AntoineLifts
10 ай бұрын
How about armwrestlers who rarely train beyond 90° with a lot of isometrics and they have huge biceps? And normal pushups done off the floor that built huge pecs? Gym bros who spend years pressing with partial ROM on bench presses and shoulder presses whether with barbells or dumbbells and they have huge front delts and lateral triceps head? Overweight individuals who built huge calves without even entering the gym, just walking around essentially doing the top portion of a calf raise...I can go on forever, yes this is the new sexy thing that will die out soon. (To add, nippard looks like a dyel in the Thumbnail)
@tn7156
10 ай бұрын
@@AntoineLiftsYeah, anecdotally none of those comparisons are on the level of gymnasts biceps. In regard to the rest, nobody is saying you can't see growth doing short range. You're logic is essentially "These people are doing something a lot and they're saying progress." I think that's pretty obvious. We're talking about an act school physiological response within the tissue period. Saying it's gonna die out makes no sense unless human physiology and biomechanics. Just start changing 😂
@rockyevans1584
6 ай бұрын
@tn7156 you're ignoring the disparity between elite gymnasts and average genetics fool😊
@suburiboy
10 ай бұрын
The idea that a DB fly is “basically a long length partial” is very interesting. I think a preacher curl falls into the same category(you could even argue that for a squat which is hardest at parallel or near the hole). I bet a lot of classic body building exercises that science bros have trouble explaining fit into this category.
@mossoconnor4417
10 ай бұрын
Bodybuilder style pulsing db bench press, it’s almost like big Ronnie knew what he was doing
@MacFlanahan
5 ай бұрын
I think a better lengthened partials for biceps would be the behind the back cable curl
@peteh81
10 ай бұрын
Everytime i watch some “new” stuff i remember John mountaindog Meadows he incorporated all of this. Wise man RIP
@HkFinn83
9 ай бұрын
There’s nothing new under the sun
@EijiFuller
10 ай бұрын
Great interview! You asked great questions!
@desousasergio
10 ай бұрын
You need to adjust your mic settings. Its cutting a lot when you start speaking jeff!
@Michał-u2f
Ай бұрын
I saw once Milo Wold sating that this will grow your muscles 2x faster. Now he is saying that it lead to about 5-10 % more growth. Clickbait'er ?
@mrhunter2154
Ай бұрын
It seems like this approach works for almost every excercise except for dumbbell tricep kickbacks, am I missing any? What about deadlifts and hip thrusts
@yaboiij6694
10 ай бұрын
Bro I started doing DB curls with my back leaned against the glute-ham raise machine at my gym and they are killer for the bicep stretch + tension
@GurpreetSingh-pu1pi
8 ай бұрын
Can you please make a video, where you implement in different exercises the lengthend partial
@GurpreetSingh-pu1pi
8 ай бұрын
As example the rows, where is actually the lengthend partial part and where are those on butterfly
@_baller
10 ай бұрын
Nippard you’re nerding too much out on this, just lift, it’s already all been figured out, lifting is easy, find other hobbies to go weird on
@leongarcia8089
3 ай бұрын
Very curious. Wouldn't this put us at more risk of bicep tears?
@watsonkushmaster3067
10 ай бұрын
Man...if there will be 100 studies that support this, i will probably still not do it :D its so counterintuitve
@soonahero
10 ай бұрын
How? It’s the painful part of the squat. Why wouldn’t gains be there
@KWengSport
10 ай бұрын
I just tried it in my exercises this morning and you get a crazy pump. You can also use heavier weight. And heavy weight in a stretched muscle position seems like it would make sense for growth
@sgtdimples6909
10 ай бұрын
I agree, it sounds like a recipe for a torn muscle or ligament. I’m no spring chicken. Even if it is more hypertrophy, it seems more injury prone.
@watsonkushmaster3067
10 ай бұрын
Idk...i would say just using the muscle in his full range of motion have something to it
@HkFinn83
9 ай бұрын
That’s the cool thing about hypertrophy training. You can do 5 reps. Or 30 reps. You can have Dorian and Flex Wheeler as the best two bodybuilders in the worlds. Or train like Ronnie. It’s all pretty much the same. I think it’s Justin Harris who says, training is for function, diet is for physique. Training is just so forgiving for bodybuilding
@Shalev8
4 ай бұрын
Is only the stretching good in high poly or not?
@rickycarfan54
10 ай бұрын
super interesting video! 👏👏 i eould have two question about this topic: 1- it’s pretty clear how to perform a full rom, and it’s also clear what part of the motion you want to cover with the lenghtened partials… but how much of the range do you want to cover?? meaning: 0% to 30%? 0 to 40%? 0 to 50%? 2- why should making only a part of the range of motion be better than doing it all?? i mean.. what is the reason why working only in the lenghtened position would be better for Hypertrophy?? is the shorten position bad or detrimental?? and if it’s not bad or detrimental.. how can it be worst to perform it both instead of just one??
@kaimelis
10 ай бұрын
the reason is efficiency. When doing lengthened partials you can either push more volume or more weight for the same amount of SFR (stimulus to fatigue ratio). Because you do more work where it actually COUNTS for hypertrophy - you get bigger muscles while getting the same amount of fatigue and in turn the same amount of recovery. You get more from your time. This was covered in the video you know. As is your first question. We know the term junk volume. Maybe there also exists "junk" range. In terms of hypertrophy of course.
@mossoconnor4417
10 ай бұрын
Just do it instinctively. Do one set of full range and go to full range failure at around 6-8 reps. Then continue to do sets or around 10-12 with constant tension, and if you are moving three inches by the end don’t stress about it. It only works on certain exercises like chest supported rows or db bench, where you can safely bail and you can push out little half reps from the bottom. I really like it on machine overhead press as well
@rockyevans1584
6 ай бұрын
1. 50%. 2. Lengthened partials are specifically for movements that are hardest in the contracted position. You add lengthened partials to get closer to failure in the part of the movement that you're stronger in
@LocalLannister
10 ай бұрын
Could you make a video on what exercises are most suited to this technique and similarly what exercises are least suitable? I tried incorporating these into my normal routine but found that some exercises such as the rear delt fly felt significantly more awkward than for example bicep curls.
@oskarwiegaard
10 ай бұрын
wait what? i've always used it on rear delt flys and its amazing
@mossoconnor4417
10 ай бұрын
@@oskarwiegaarddo a chest supported rear delt fly and use heavy ass DB’s, just hang and do little swings. 50 rep sets
@stuartroberto5430
9 ай бұрын
"promosm" 😁
@sill3n
10 ай бұрын
Hey, from what i surmized, and maybe I am mistaken, the effects seem to be mostly attributed to being able to do more work after the shortened muscle lengths under tension can no longer be reached for a given load. Did they attempt to equate the volume by making the FULLROMers do x amount of extra sets or reps after that would roughly correspond to the extra reps or weight used during lengthened partial training? Appreciated if you could clarify! Thanks for the great work!
@jsantos2460
10 ай бұрын
but they equalized the volume, in some studies people did just long-length partials
@sill3n
10 ай бұрын
@@jsantos2460 In what ways were volume equalized, though? Was fatique and recovery time between sessions also equalized? Guess I just have to read the studies myself if Milo don't have time to reply.
@jsantos2460
10 ай бұрын
@@sill3n doing the same sets and reps, and yes, same recovery time
@sulezraz
Ай бұрын
9:08
@sulezraz
Ай бұрын
3:00
@johnnybhoy4278
9 ай бұрын
I used to see guys in jail working out without any equipment who were doing deep stretch partials. Back in the day before I used to finish sets after failure with partials at full stretch. It's interesting when I find out things that we did instinctively, to have merit.
@mysticmarval
2 ай бұрын
Thank you both for everything that you do. I have learned and incorporated many new ideas and approaches to my training based on everything I have learned from both of your channels. Keep being awesome!
@petepan1330
3 ай бұрын
You're right about db kickbacks not having the long lengthened stimulus. On the other hand you would have it with cable kickbacks. 😊
@gy6026
9 ай бұрын
What an exciting time for the hypertrophy crowd. Any way we could get links to the research studies referenced in this video?
@tommydee3765
9 ай бұрын
i was using long partials long before i ever saw this guy and i kind of knew im doing something right also jeff cavalier was showing long partials for biceps are very effective this is very good stuff 👍
@Simply_redheads
9 ай бұрын
Dr. Milo is playing to his ASMR fan base and his stuffy nose fan base
@carlanthonyholmes2162
10 ай бұрын
Definition of pain: Lengthened partials on a weighted sissy squat!
@OhDevBeard
10 ай бұрын
I’ve been using long length partials with my calisthenics. I like the pump
@patrickploenzke489
10 ай бұрын
Length and partial sounds like a Ryan humiston workout
@MrRoughNutz
10 ай бұрын
this would be all the 'baby' reps sam sulek dos at the end of his sets?
@MacFlanahan
5 ай бұрын
Now can we get a list of lengthened partials exercises?
@ashdaniel6011
10 ай бұрын
Dude must have neck strain from nodding so much.
@ianlager3377
10 ай бұрын
Where did you get that sweatshirt from Jeff?
@lkmc4889
9 ай бұрын
long length partials on RDLs 🔥🔥
@JarettGray1604
9 ай бұрын
Hey Jeff what type of headphones are those?
@jaysmusic7729
9 ай бұрын
One thing about nippard he has no position he’s willing to give every single method of training airtime when do u settle on “optimal”?
@rockyevans1584
6 ай бұрын
Optimal is a theoretical dream, baby boy
@pongsakornonnim1845
10 ай бұрын
I started to regret judging people who lift heavy with half ROM right now.
@Shauntomac
10 ай бұрын
Don't as most them are in the shortened range
@CallMeJustMSir
9 ай бұрын
So the point is the part where it's feel the most heavy is the best part?
@rockyevans1584
6 ай бұрын
No. The point is the part where you're strongest, it allows you to push closer to failure in the part of the movement you can still do after failing in the shortened position
@alwaysexpandinghorizons6173
7 ай бұрын
Very interesting! Unfortunately no exercises shown
@rockyevans1584
6 ай бұрын
Why do you need exercise demonstrations when you're watching an intermediate to advanced level topic?
@leonunez7836
10 ай бұрын
What would be considered a tricep exercise for long length partial?
@Akatsuu
10 ай бұрын
Dumbbell skull crushers can do this pretty well if you do them right, maximal tension is at the long lengthened position especially if you are lowering the dumbells to or past your shoulders.
@rockyevans1584
6 ай бұрын
Any solid hypertrophy triceps movement. It's just staying in the lengthened half of the movement bro. No db kickbacks, but cable kickbacks and everything else is fine
@glenoh88
10 ай бұрын
I think the bodybuilding gym bros knew about this forever. Watching the older videos, they favored emphasizing the stretched position and seemed lazy to get to the locked out position. But they were already strong (not power lifter strong) for the full range. I think if beginners try this technique, it’s not going to work. They need to build strength and muscle for the entire range of motion. I can squat at the bottom 25% without going to full lockout for a month and ass/quads will grow, my squat PR will go up but 10 yrs ago, that wouldn’t have worked as well.
@seban-jackedweeb5513
10 ай бұрын
FOR THEE ALGORITHM!!!
@rockyevans1584
6 ай бұрын
Save it for layne
@sgtdimples6909
10 ай бұрын
This sounds like a justification for the original High Intensity Training if this type of range of motion was intuitively applied based on fatigue and failure volume. I like that the research supports more hypertrophy for longer partial range lifts, i would like to see a longevity study based on the likelihood of injury, especially toward tendons and joints. Determining the correct range of motion as well as the correct target weight, at which reps of how many sets, all sounds like a very daunting endeavor to try and feel out for yourself, especially if trying to avoid injury.
@sgtdimples6909
10 ай бұрын
@@soonahero I don’t disagree about the fatigue, but to say injury doesn’t have much to do with ROM is a silly statement. Try Going full ROM on a heavy weight you can’t handle repetitively and let me know when you injure yourself. Not training full rom at all arguably provides a recipe for injury as well. Doesn’t allow the weakest ends of the chain to be stimulated to handle more weight and flexibility. Trying to dial that weight in with the program that’s being represented here with variable rom and variable weight sounds like I’d injure myself. I’ll stick with full rom, high rep, and low weight
@sgtdimples6909
10 ай бұрын
@@soonahero I think we both agree that lifting more weight than you should is the more injury inducing factor. Lengthened partials lower the intensity….so you can increase the weight? So if you somehow slip past that partial ROM with a weight you can’t handle at full rom, how are you not more prone for injury? Seems counterintuitive. The whole point of going full rom is so you lower the weight to a manageable level so that at any point your body is forced or consciously placed into that range of motion, it has been exposed to adequate stimulus to handle it, and not snap. Placing yourself into a place of lengthened partials may lower the intensity enough to allow for higher weight, which i can see why it would allow for more hypertrophy, which is exactly what this video about the research is stating. I’ll have to watch it again, but i don’t recall if it says anything about the probability of injury. That wasn’t the point of the study. I’m inferring that it would be more prone because people would equate that lowered intensity to a higher weight that they can handle, which could find them in positions of over extension and more injury prone. Gotta get Dr. Mikes response on this.
@soonahero
10 ай бұрын
@@sgtdimples6909 I think lifting more weight than you should is irrelevant. It shouldn’t inform any decisions. It’s tautologically in bad faith. It’s circular. “You shouldn’t do things you shouldn’t do” is just an excuse to do whatever you want to do in your head without actually thinking. Lengthened partials lower intensity. It doesn’t mean you can increase the weight. If you can do 600 full rom squats for 8 reps, it doesn’t mean you can do 600 lengthened partials for 8 reps. Because the intensity is lower. In other words, lengthened partials lowers the weight at a more manageable level. Because the intensity is lower to reach muscular failure. If you want to throw around more weight you do shortened partials. If you want to throw around medium weights you do full rom. If you want to throw around less weights and be safe and go to failure with less weight, do lengthened partials. Dr. Mike says prehab is not a thing and you want to do prehab. It’s not a thing. Of course you can throw more weight in full rom. You get to use the shortened portion of the lift, which is really easy. It’s a little break, like resting in the middle of a rep
@sgtdimples6909
10 ай бұрын
@@soonahero I’m not arguing prehab. Im arguing strength for the portion of the lift that isn’t in the partial. Again, the study was for hypertrophy. Hypertrophy != strength.
@rinkuhero
10 ай бұрын
@@sgtdimples6909i think it's a common misperception that injury is caused by lifting weights that are too heavy / weights you aren't ready for. that actually is not the main cause of injury at all. consider how powerlifting (where they regularly train with one rep maxes) actually has a lower injury rate than crossfit (where they don't lift especially heavy, they just compete for time and for reps). like the injury rate isn't even close, crossfit has something like ten times the injury rate of powerlifting. if lifting heavy weights was the main cause of injury, how do you explain that? like what else are crossfitters known for? bad form. so you could say that bad form is much more of an injury risk than lifting heavy. of course, there can be a relation. sometimes if you use a weight that is too heavy, you try to 'cheat it' by using bad form. so you could say that heavy weights are only an injury risk when they cause someone to use bad form. (btw, despite my name being 'rinkuhero', i've no relation to that other guy 'soonahero', and don't know them. i'm just a different guy jumping into the discussion randomly)
@ethan-sq6zv
8 ай бұрын
Are we supposed to add more weight for the lengthened partial? I assume so, because it would be easier with the same weight as full rom weight
@vosoandrea1590
8 ай бұрын
I was thinking the same thing🫥
@ethan-sq6zv
8 ай бұрын
@@vosoandrea1590 pretty crazy they didn’t really mention it
@rockyevans1584
6 ай бұрын
@@ethan-sq6zvwhat needs to be mentioned? If you're still going to a certain rir then you'd have to adjust the weight obviously. I don't think they're expecting people to have zero common sense
@ethan-sq6zv
6 ай бұрын
@@rockyevans1584 you are bogus
@kylemorrison2867
10 ай бұрын
This is what I adopted overtime. It started with pull-ups for me. I started developing elbow pain after years of full ROM. I started following Ido's suggestion of bodyweight hangs. I didn't lose any definition/size. You can continue progressive overload with weight belts, vests, ankle weights etcetera.
@archmaesterofpullups
10 ай бұрын
16:22 - He recommends long lengthened partials on exercises where the shortened position is the hardest. I have a different takeaway in that exercises where the shortened position is harder are simply inferior to ones where the lengthened position is harder because there is submaximal tension in the lengthened position when doing full ROM. For instance, flies are good because they're hardest while lengthened. Standing lateral raises are bad because they're easy in the stretched position. Maybe we should be doing lateral raises laying down to change the strength curve and modifying other exercises similarly.
@proxagonal5954
10 ай бұрын
It is true that exercises in which there is less emphasis on the lengthened position are generally inferior, but lengthened partials fix this exactly: by using them, you can purposefully create good tension in the lengthened position. Lateral raises are a relatively unique case in that there is literally 0 tension in the lengthened position, so you can't even do lengthened partials. But if you're looking at a pull up for example, which is much harder at the top, doing lengthened partials can make it amazing for hypertrophy by exactly fixing the issue you spotted. More exercise selection is better.
@WolfCoaching
10 ай бұрын
Exactly what the good man said!@@proxagonal5954
@danielwhyte9172
8 ай бұрын
You are spot on. Check out Doug Brignoles book and exercises for the optimal exercises for each muscle group. These exercises take into account the strength curve you mentioned along with many other biomechanical factors. They are also highly compatible with lengthened partials
@danielwhyte9172
8 ай бұрын
You are spot on. Check out Doug Brignoles book and exercises for the optimal exercises for each muscle group. These exercises take into account the strength curve you mentioned along with many other biomechanical factors. They are also highly compatible with lengthened partials
@danielwhyte9172
8 ай бұрын
You are spot on. Check out Doug Brignoles book and exercises for the optimal exercises for each muscle group. These exercises take into account the strength curve you mentioned along with many other biomechanical factors. They are also highly compatible with lengthened partials
@_baller
10 ай бұрын
Nippard doesn’t seem to be fully grasping this lol, we all can’t have big brains can we lol
@ertwro
10 ай бұрын
Is the latest fad on doing excercises were people get hurt.
@mrdune5479
10 ай бұрын
Personally i like to sabe time, so ive structired my training by maxing out intensity using partials after i can't reach full ROM. 2-3 sets for each exercise seems to be the most i can do while sticking yo 1 exercises per body part per week. This certainly lowers my training frequency, but I prefer to train less. So each body part gets one day per week of training. I really would like to see someone who maxes out volume and then increases intensity as much as they can without sacrificing volume. Then compare them to the high intensity low volume people.
@assafmatia9823
10 ай бұрын
i have been following your vids for years, and milo's in last months (ever since his interview with dr. mike israetel). first vid i really understood how to implement partial reps on exercises, how to choose those, and other ideas about it. thank you for such high education and knowledge!! (please ignore typos and grammar errors, english is not my native language, i am from israel(hebrew) )
@RDbodybuildingreardelt
10 ай бұрын
Did he say that he has only been lifting for 9 months?
@zerrodefex
10 ай бұрын
He said that he has been implementing this for 9 months now, not that he only started 9 months ago.
@kwerby3285
10 ай бұрын
Need those untrained participants for the studies 😂 Jokes aside, the other comment clarified it
@johntitor2058
10 ай бұрын
It's been so long since we had a Jeff Podcast episode! Thanks
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