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Are Long-Length Partial Reps the Secret to Hypertrophy?

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Natural bodybuilder, powerlifter, and BSc-qualified biochemist Jeff Nippard released a YouTube video on Nov. 11, 2023, hailing long-length partial reps as “The World’s Smartest Intensity Technique for Muscle Growth.” That’s a bold claim, but he presented evidence to back it up.

Traditional reps typically require the lifter to move the weight through their full range of motion (ROM). Long-length partial reps focus only on the first half of the rep where the muscle is at its longest, hence the term “long-length partial.” Nippard used a biceps curl as his first example, demonstrating that the long-length partial rep would begin in the same place as a traditional rep but would end halfway through the concentric rather than at the fully contracted position.

To figure out if a muscle is at a long length, think about which half of the range of motion stretches the muscle the most, and that’s the half you want.

Check out the more in-depth look at the concept, science, technique, and mistakes of long-length partials in the video below:

The World’s Smartest Intensity Technique For Muscle Growth (https://www.youtube.com/watch?v=ftpH4-xFGQI&ab_channel=JeffNippard)

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Long-Length Partial Reps

Nippard detailed that seven out of eight studies comparing long-length to short-length partials showed that the stretch rather than the contraction compels the most muscle adaptation. While many lifters believe that a full ROM is always best, Nippard showed four out of five studies favoring long-length partials over the full ROM for muscle growth. None of the studies referenced found a different ROM to be better than long-length partial reps. (1)(2)(3)(4)(5)(6)(7)(8)

Nippard isn’t alone in his favoring for long-length partial reps. Leading researcher Dr. Milo Wolf told Nippard that Wolf uses long-length partials for all of his hypertrophy training. “We expect an improvement in growth of maybe five or 10 percent using lengthened partials versus full range of motion,” said Dr Wolf. “[For] maximizing hypertrophy; that’s meaningful. I’m pretty confident that lengthened partials should be included in your [hypertrophy] training.”

[Related: The Only Bulking Workout Plan You Need to Build Muscle ASAP]

3 Long-Length Partial Rep Methods

Nippard explained that there are three ways he uses long-length partials in his current training.

Method One: Intensity Technique

Nippard mainly uses this technique on his hamstrings and back to extend the number of reps per set. He begins with the full ROM but prolongs failure by switching to long-length partials when he can no longer complete full reps. He terminates a set when he can no longer lift the weight halfway through his ROM.

“Usually, this will allow me to get another three to six partial reps,” Nippard explained, noting that endpoint consistency for long-length partials is important. This intensity method is not necessarily suitable for every exercise as fatigue could limit or hinder training sessions due to insufficient recovery.

Method Two: Every Single Rep of a Set

Advised by Dr. Wolf, Nippard shared that his current programming requires long-length partials for the entirety of his several exercises’ last sets. This enables more total time spent in the most anabolic part of the ROM. Nippard aims to fail at around the 10-rep mark, noting that others may need to tweak the weight to achieve the same. Nippard believes long-length partials are particularly suited for exercises dumbbell flyes since the top of the movement where there is a little resistance is easy to cut out.

Method Three: Integrated Partials

“As a slightly different technique, try something called integrated partials,” shared the fitness influencer. “Rather than leaving all lengthened partials until the end of the set, sprinkle them in throughout the set.” Nippard prefers this method on the pec deck, for example, where he alternates full ROM reps and long-length partial reps until to failure. Once again, this method allows the lifter more time in the most anabolic ROM, but integrated partials include full contractions. “I find [integrated reps] keep the set more engaging and cause a crazy pump.”

Long-Length Partial Rep Mistakes to Avoid

Nippard stated that despite the promising results around long-length partials, full ROM training has also been supported by decades of research and results. So, while there is evidence that they long-length partials are beneficial, they should more likely be considered additive than exclusive in one’s training.

References

  1. Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., Takaki, Y., Ruggiero, M. F., Stavinski, N., Francsuel, J., Tricoli, I., Carneiro, M. A. S., & Cyrino, E. S. (2023). Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. Journal of strength and conditioning research, 37(9), 1746–1753. https://doi.org/10.1519/JSC.0000000000004460
  2. Sato, S., Yoshida, R., Kiyono, R., Yahata, K., Yasaka, K., Nunes, J. P., Nosaka, K., & Nakamura, M. (2021). Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms. Frontiers in physiology, 12, 734509. https://doi.org/10.3389/fphys.2021.734509
  3. McMahon, G., Morse, C. I., Burden, A., Winwood, K., & Onambélé, G. L. (2014). Muscular adaptations and insulin-like growth factor-1 responses to resistance training are stretch-mediated. Muscle & nerve, 49(1), 108–119. https://doi.org/10.1002/mus.23884
  4. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
  5. Stasinaki, Angeliki Nikoletta & Zaras, Nikolaos & Methenitis, Spyridon & Tsitkanou, Stavroula & Krase, Α & Aggeliki, Kavvoura & Terzis, Gerasimos. (2018). Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length. Journal of Functional Morphology and Kinesiology. 3. 10.3390/jfmk3020028.
  6. Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837. https://doi.org/10.1249/MSS.0000000000002523
  7. Pedrosa, G. F., Simões, M. G., Figueiredo, M. O. C., Lacerda, L. T., Schoenfeld, B. J., Lima, F. V., Chagas, M. H., & Diniz, R. C. R. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl. Sports (Basel, Switzerland), 11(2), 39. https://doi.org/10.3390/sports11020039
  8. Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199

Featured image: @jeffnippard on Instagram

The post Are Long-Length Partial Reps the Secret to Hypertrophy? appeared first on BarBend.

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