I've read stuff about training partial rom...train in the range where your muscle is working the hardest..keeps constant tension on the muscle etc. I could be wrong but for me it just seems like you could be setting your self up for injury doing this, by not building strength through the full ROM along with the supporting muscles that assist through out the motion. Any thoughts on this?
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Thread: Partial ROM vs Full ROM
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10-17-2011, 07:59 AM #1
Partial ROM vs Full ROM
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10-17-2011, 08:53 AM #2
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10-17-2011, 08:59 AM #3
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10-17-2011, 09:36 AM #4
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10-17-2011, 09:44 AM #5
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10-17-2011, 11:25 AM #6
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For one I never got the 'lets only push for partial ROM" attitude. With that said, don't kick yourself in the ass because you only completed a partial rep on that last set. I can see the dynamics in it, but long term growth I just dont see how it will help at all. As TheIronMaster said, I see guys in my gym strap on that waist belt, locked and loaded, and only half ROM, and get up. They are the same size they were last year ... but come to think of it, its the same guys that you never see work legs, always wear pajama pants with their boots on that are unlaced.
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10-17-2011, 02:40 PM #7
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10-17-2011, 02:57 PM #8
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10-17-2011, 03:21 PM #9
I do partials on Squats and Bench.
On squats I do the first 2 reps at about 1/3, the second 2 reps at parallel, and the rest of the set I do full deep squats. I don’t think it’s particularly beneficial or detrimental, I do it mostly because it mentally prepares me for the effort I’m going to put into the full squats, and I feel it physically gets my knees a little more prepared and warmed up for the really taxing reps to follow. Long ago I used to be afraid to go below parallels because I thought my knees would blow out and I used to be able to do some ridiculous weight…once I started doing deep squats I had to lower the weight a lot, and felt 4 times more trashed after a set, so I definitely don’t think full sets of partial squats would have much benefit and most of my previous progress was from my (full) heavy leg presses that followed squats.
On benches, I’ve always done the first ½ the sets reps as half presses and the second half at full range of motion. In this case, I do feel that it’s beneficial (for me) because I wouldn’t normally be able to get out this many full reps with the weight I use and I definitely do feel my chest working before I start into the full reps.
Otherwise, I use full ROM for everything else.
Not promoting it or anything, just saying what I do for conversation purposes.
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10-17-2011, 03:47 PM #10
Going out on a limb here, this subject can tend to cause some heat. From what little research I've done here, just from what people here say, it seems partials are favored by light weight bodybuilders. they are primarily used as a strength gaining (sometimes connective stregthening) move. And for other various resaons. But, there should be a good reason to do them.
Good example may be Curl 21's. This uses partials along with full. That's an important point, partial Along With full, not alone by itself.
Another is the Lockout. This one's often misused, if there can be any point to it at all. I believe there is. Here. especially for a light weight builder, it can be used to work triceps alone, or to prepair for very heavy full bench press.
Still another, more common form what I have read here, is a rack pull. This one is actually favored by heavy weights.
Other than these, there's not too much info out there on other partial rep excercises. Overhead presses, rows, legwork, ect, not so sure any moves really apply themselves to a half rep. It's sort of un-natual....thus the idea of leading to injury. I'm sure many partial reps would.
But a true curl 21 can be usefull, as can a rack pull. Even the lockout, done for correct reason and not too often, can be useful.These are my observations from reading this forum.Tony
"Punch It Bishop"
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10-17-2011, 04:08 PM #11
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10-17-2011, 04:16 PM #12
Partials are a tool just like any other advanced technique such as supersets, drop sets, and rest/pause.
They should not be the staple behind your lifts and should be used occasionally by advanced lifters to increase intensity.
Imo, full ROM reps should be used 99% of the time both to get the movement down and to prevent injury.
There is a difference between not locking out and partial reps.
Not locking out involves not fully extending to the end of the movement while still having tension on the intended muscle group, usually the last inch or less on a movement.
Partial reps require not fully extending/contracting both @ the start and end of the movement.
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10-17-2011, 05:47 PM #13
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10-17-2011, 06:00 PM #14
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Tom Platz was a big fan of half squats, partial squats. The theory is the muscles can still work through a partial rep long after you fail on full ROM do these after you can no longer do full range motion but you can continue to work half and 1/4 ROMs and so on therefore more intensity is generated.
Last edited by MontyMagpie; 10-17-2011 at 06:06 PM.
The mind is the only limit. As long as the mind can envision something, you can do it.
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10-18-2011, 06:34 AM #15
I have incorporated it recently(3-4 months) and it is very difficult and caused me no injuries thus far. It could be that i had a good foundation(24 years training) or it could be that it is not really a controversial issue.
Using the lying hamstring curl as an example, you really are only moving the weight about 6-8 inches(keeping it in the most painful range/sweet spot)so the muscles get overtaxed very quickly. I still do full range of motion heavy sets, but the "constant tension" that Haney seems to be teaching all his disciples is a VERY challenging new technique for me at this stage.
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10-18-2011, 06:45 AM #16
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10-18-2011, 07:36 AM #17
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10-18-2011, 08:18 AM #18
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10-18-2011, 08:34 AM #19
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10-18-2011, 08:53 AM #20
I see them in my gym too...there is something about calves training that seem to scare the bejezus out of them...jogging pants work
imho...full ROM is great and I firmly believe that goes hand in hand with increasing/maxing weight along with intensity...although Im guessing here if you can drop the full ROM and change it with partial and still have results???? Im sure youve seen tube vidz of these so called bbers/lifters partial rom a kroc row and say that was improper form....I also met this tall dude 6'3"-6'5" doing heavy dls sais hes been doing it for 11 years (football HS requirement) and I see none of the MASS benefits pass on to his physique
edit >
ALSO I believe partial roms are useful/beneficial if you are wanting to follow special workouts that require leveling up (1/4-1/3-1/2 >>>>>FULL ROM ///divided into sets)
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10-18-2011, 09:14 AM #21
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10-18-2011, 10:05 AM #22
While there is some validity to using true "partials" as an advanced tactic, it's generally best to go with the tried and true, "Full ROM for full development" plan.
BBdotcom has always had a 'strongman' forum. It is a separate forum, not a sub-forum of O35:
http://forum.bodybuilding.com/forumdisplay.php?f=33Last edited by ironwill2008; 10-18-2011 at 10:13 AM.
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-18-2011, 10:15 AM #23
There's a time and place for everything.
(and that's called college)
But seriously, partials have there place imho. But for a most lifters(beginers and those training for general fitness benefits), full ROM should be used unless you have some type of joint isssues that cause pain when using full ROM.
Just my 2cents
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10-18-2011, 10:19 AM #24
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10-18-2011, 10:21 AM #25
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10-18-2011, 10:52 AM #26
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10-18-2011, 11:14 AM #27
This interview with Travis Ortmayer ran in there a couple of years ago; it may be of interest to you. AFAIK, he still posts in that forum (username, 81 Ort), and may even still maintain a training journal on bbdotcom:
http://forum.bodybuilding.com/showth...hp?t=113190661No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-18-2011, 11:30 AM #28
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10-18-2011, 12:57 PM #29
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10-18-2011, 12:59 PM #30
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