Long length partials are an intensity technique backed by significant scientific research, suggesting they might be superior to other methods like drop sets, forced reps, supersets, and even standard full range of motion exercises for muscle growth. This explains their increasing popularity in the fitness community. This article explains the mechanism behind long length partials, how to implement them effectively, and addresses common misconceptions.
Long length partials focus on the stretched portion of an exercise’s range of motion. For instance, in a bicep curl, the full range of motion spans from a nearly straight elbow (0°) to a fully contracted bicep (around 150°). Short length partials operate in the top half of this range, where the bicep is more contracted. Conversely, long length partials utilize the bottom half, emphasizing the stretched position of the bicep. To identify the long length portion of any exercise, determine which half of the range of motion maximizes muscle stretch.
With squats, short length partials involve limited descent, primarily working the top half of the movement. Long length partials, however, prioritize a deep stretch in the quads and glutes, ascending only halfway. Lat pulldowns exemplify this principle too, where long length partials involve pulling the bar only halfway down, maximizing lat stretch.
Traditional bodybuilding wisdom emphasizes full range of motion. However, recent studies suggest that the stretched portion of the lift is the primary driver of muscle growth. Seven out of eight studies comparing long and short length partials found long length partials superior for hypertrophy. Even more compelling, four out of five studies comparing long length partials to full range of motion showed the partials to be more effective. One study observed equal growth between long length partials (using only 10% of the full range of motion) and full ROM. This data indicates that long length partials are not only superior to short length partials but potentially more effective than full range of motion for muscle growth.
There are two primary applications for long length partials. The first is as an intensity technique to extend a set beyond failure. This is particularly beneficial for back and hamstring exercises, where the stretched position allows for several additional partial reps even after full range of motion is no longer possible. For example, during lat pulldowns, continue with partials after reaching the point where the bar can no longer touch the chest. Similar principles apply to pull-ups, rows, and hamstring exercises. Standardizing the range of motion for these partial reps is crucial for tracking progress. It’s important not to overuse this technique to avoid compromising performance and recovery.
The second application involves performing long length partials on every repetition of a set. This maximizes the time under tension in the most anabolic part of the range of motion. For example, in chest-supported machine rows, each rep would only ascend halfway, emphasizing the stretched position. This approach can also be applied to dumbbell flies, Smith machine press, and leg press. The weight may need to be adjusted when using partials. Another technique called integrated partials involves alternating full range of motion reps with long length partial reps within a set, as demonstrated with pec deck flyes.
A common mistake is losing control during partial reps, treating them as cheat reps. Maintain proper form, control the negative, minimize momentum, and feel the stretch. Another error is not sufficiently limiting the range of motion. Cut the range significantly, ideally in half, while maintaining control and pushing the set with the same intensity. While the research is compelling, it’s important not to overhype long length partials or discard exercises that emphasize the contracted position. A balanced approach incorporating both full range of motion and strategically implemented long length partials may be the most effective strategy for maximizing hypertrophy. Full range of motion still holds value due to decades of empirical support, and long length partials should be strategically integrated into a program.
