This study investigated the impact of range of motion (ROM) on muscle growth in experienced trainees. Previous research suggested that lengthened partials, focusing on the stretched portion of a repetition, could lead to greater muscle hypertrophy. However, these studies primarily involved novice lifters, leaving the effectiveness of this technique for experienced individuals uncertain. This new research aimed to address this gap by examining the effects of full ROM versus lengthened partials in highly trained subjects.
The study was conducted at a leading exercise science laboratory. Participants trained one side of their body using full ROM exercises and the other side using only lengthened partials. This approach allowed for a direct comparison within each individual, controlling for individual variations in training response. The training program lasted for eight weeks and involved rigorous workouts to stimulate muscle growth.
Ultrasound measurement of muscle thickness
Ultrasound measurements were used to assess muscle growth on both sides of the body after the eight-week training period. This method provided accurate data on changes in muscle thickness, allowing for a precise comparison between the two training protocols. The results revealed that both full ROM and lengthened partial training produced similar levels of muscle growth.
Comparison of muscle growth between full ROM and lengthened partials
This finding suggests that experienced trainees can achieve comparable muscle gains using either full ROM or lengthened partials, provided they train with sufficient intensity. This challenges the previous notion that lengthened partials might be superior for hypertrophy. While previous studies showed promising results in untrained individuals, this new research indicates that this advantage might not extend to those with training experience. This highlights the importance of considering training experience when interpreting research findings and applying them to individual training programs.
The results suggest that the key factor for muscle growth is training intensity, rather than the specific range of motion employed. As long as sets are performed with a high level of effort, both full ROM and lengthened partials can be effective methods for stimulating muscle hypertrophy in experienced trainees. This allows for greater flexibility in exercise selection and program design, catering to individual preferences and training goals.
