Just curious to get everyone's thoughts. In general research favors using a full range of motion for hypertrophy but I think it's completely viable to use a full range of motion for some movements and a shortened range of motion for others, particularly when it will allow heavier loads to be used. This can be helpful for people with pain issues due to osteoarthritis or recovery from injury, to work more on acceleration/ballistic components for athleticism, to overload certain portions of a movement to bring up a weak point (ie, board presses), to train more functionally specific movements (ie, partial range of motion curls for arm wrestling), etc. If and how do you all incorporate them into your training?
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09-13-2021, 04:27 PM #1
What exercises do you prefer to use partial ranges of motion?
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09-13-2021, 07:00 PM #2
“Full rom” depends on the individual. I prefer the term “active range of motion”, not going into passive or active insufficiency.
Not knocking your question, but a lot of people don’t understand “full rom” and knock anything that they perceive to be a partial rom.
As far as using partials in my own training, I use them from the time to time when the mood strikes, usually for free weight chest, hamstring and delt exercises, and leg presses to keep tension on the target musculature.Last edited by BeginnerGainz; 09-13-2021 at 07:17 PM.
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09-13-2021, 08:08 PM #3
I keep a bend in my knees at the top of sissy squats and stop chest flyes above my shoulders. Tension is lost if I use a more complete ROM for those two. I used to not lock out OHP/Arnold press due to shoulder discomfort, but since I switched to doing them one arm at a time, lockout is no problem. No clue why.
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09-14-2021, 12:58 AM #4
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09-14-2021, 06:14 AM #5
Me too.
I suppose squat is one major outlier, since full range of motion there is technically ATG so parallel would be partial against that by definition.
Currently I'm debating whether OHP should stop at the low end just underneath the chin or touch the collarbone.
Everything else I've always tried to do a complete RoM with as a conscious point.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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09-14-2021, 06:24 AM #6
In my head I go full ROM for all exercises. More realistically, I probably lose ROM at the end of a set. I used to stop when I cannot get full ROM, but lately I've been pushing for a few extra reps even if they're not full ROM (e.g. cable rows) for accessory exercises since the cost of failure is low. I wouldn't do it for squats for example - once ROM shortens I stop the set.
"Get up, and don't ever give up".
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09-14-2021, 07:20 AM #7
I've seen/read some valid videos/articles on using modified ROM to overcome plateaus. It loads the portion of muscles that are ready for the weight and allows you to mentally get used to the weight.
So, to answer your question: primary lifts like squat or benchAP7 Crew
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09-14-2021, 01:44 PM #8
The only time I’d ever intentionally use a partial ROM would be in a metabolic type sequence at the end of a workout with the specific goal of overloading certain parts of the range
Ie:
A1 Cable Fly top half (overload short position)
A2 DB fly bottom half (overloads lengthened)
A3 smith floor press in the mid range with whatever is left
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09-16-2021, 09:45 PM #9
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I have seen one fella doing upper range of motion on bench press by incorporating rack, which was set up high. I asked why, and his "hypothesis" was that this is where knockout power comes from, for his punches. From strength in this last portion of rom. He is in martial arts of some sort, seen him in boxing gym, but I think he was more of MMA kind.
I asked one physiotherapist/kinesiologist about whether strength in any particular portion of rom can be trained independently, but the fella mumbled something incoherent in response, all I could make up from it that there is no straight answer. Or he didn't know and was shy to admit it.
I myself was trying to train the strength in lower rom for squat and bench press. Basically for both it involved going light and oscillating near sticky point where I usually fail. There is more freedom on BP, up and down and also let the bar wonder closer to chin and lower to end of rib cage. Painful, and long sets of bouncing around failure point. Was fun, and I still do it sometimes because it looks cool. Questionable results though.
Another partials come to mind, is bicep curls on incline bench, but I bet it can be setup for tri's or any other muscle group. Basically, it is partial because force curve is such that it is hardest at near end of rom, one way or the other. Triceps kickbacks are bone fide partials, it doesn't matter that forearms makes a full rom, there is no resistance at one end and max out on the other.
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09-18-2021, 10:09 AM #10
It's not really at the "end of the rom" but with the same motion generation of the biceps that pulls at that broad of an angle. The general dumbbell curl motion at standing gives it much more precise leveraging from the external rotators and surrounding back muscles to be able to control and grip with a lot more attention using power from the biceps. I think you lose upper trap stabilization with the incline bench.
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09-18-2021, 10:45 AM #11
Ive done it for bench, incline too. Saves the joints.
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09-18-2021, 12:08 PM #12
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09-18-2021, 12:12 PM #13
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09-18-2021, 03:27 PM #14
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09-18-2021, 03:37 PM #15"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-18-2021, 04:16 PM #16
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Everything has a place... At the right time.
But first one that comes to mind isusually JM press or spoto press which inherently can't be full rom.
But I have zero issue locking out anything, joints are designed to lock, just Basic physiology and experience.
From leg press to bench, it's often easier on your tendons to lock out, and there is no reason for constant tension. No more gains.
That's one of the reasons why we see so many pec and quad tears in bodybuilders (they NEVER train the rom and connective tissues, and they give out when stressed at joint angles) I'm down for it if it feels good on occasion tho for sure, but understand full that it's purely variation and not superior.
I'm not talking about hyper extension of joints or people with hyper mobility or old injuries.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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09-19-2021, 06:20 AM #17
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09-19-2021, 10:58 AM #18
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09-20-2021, 06:00 PM #19
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