During strength training, the range of motion (ROM) achieved during movements can influence muscular adaptations. Over recent years, there has been growing interest on the optimal ROM for maximising muscular hypertrophy. However, what is more effecitve, full ROM or partial ROM training?
Full vs partial ROM
Full range of motion (ROM) is described as the extent of movement around a joint, typically measured in degrees. For example, a full ROM squat involves significant hip and knee flexion, achieving an angle of less than 45 degree at the knees. The ROM achieved is determined by the type of joint, muscles, ligaments, tendons and articular surfaces.
Partial ROM involves performing movements in either shortened or lengthened ROM. Shortened, or short-length, partials involve contracting and shortening a muscle without fully stretching the muscle. For example, extension of the bicep curl to 45 degrees (50% of the rep is performed repeatedly when the muscle is at its shortest part). Lengthened, or long-length, partials involves repetitions in the lengthened or stretched part of the movement (for example, extension from 90 to 180 degrees in a bicep curl). Ideally, 50% of the rep is performed.
What's more effective?
Full ROM training has been shown more effective in promoting muscle hypertrophy and functional performance than partial ROM. (1-3) However, research has found this difference to be trivial (2.8% difference between full ROM and partial ROM, favouring full ROM). (4) When comparing lengthened partials training to shortened partials, however, lengthened partials appear to result in greater hypertrophy. (4) For example, Kassiano et al. found that the quadriceps, biceps, and triceps experience optimal growth following training at a longer muscle length (through either partial ROM or full ROM). (5)
Benefits of lengthened partials
During lengthened partials, the stretched position of a muscle(s) is targeted, leading to greater muscle activation and a stronger stimulus for muscle growth.
Lengthened partials increase the time under tension in the targeted muscle's stretched state. As muscle tissue reaches maximal length, this results in a greater degree of passive tension, of which is associated with muscle hypertrophy. (6)
Lengthened partials can be used to train past muscle failure. Muscles are stronger in the eccentric position of a movement and can still produce some force to complete the entire concentric portion of a lift when exhausted. (7)
For example, when completing a bicep curl and you reach failure, you might not have enough energy to lift the weight to the top for a peak contraction, however, you may still be able to lift the weight halfway up with sufficient technique and control, thus able to complete a few extra reps. This is best adviced only for isolation exercises and some machine exercises, and should be avoided for movements where it’s unsafe to push yourself to the limit, such as barbell squats and bench press.
Summary
There are small differences in hypertrophy between full ROM vs partial ROM training. Strength training beginners would benefit from making full ROM the default approach, however incorporating lengthened partial ROM may be an effective method to optimise strength training adaptations. Advanced body builders should look to spend at least 50% of their training on lengthened partials for maximum muscle growth. The ROM adopted by an individual should be specific to their training goals, with training replicating the ROM of the outcome of interest.
References
Pallarés JG, Hernández-Belmonte A, Martínez-Cava A, et al. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scand J Med Sci Sports 2021;1–16.
Schoenfeld BJ, Grgic J. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med 2020;8. doi:10.1177/2050312120901559
Pinto RS, Gomes N, Radaelli R, et al. Effect of Range of Motion on Muscle Strength and Thickness. JStrength Cond Res 2012;26:2140–5. doi:10.1519/JSC.0b013e31823a3b15
Wolf, Milo, Patroklos Androulakis-Korakakis, James Fisher, Brad Schoenfeld, and James Steele. 2023. “Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis”. International Journal of Strength and Conditioning 3 (1). https://doi.org/10.47206/ijsc.v3i1.182.
Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy. J Strength Cond Res. 2023 May 1;37(5):1135-1144. doi: 10.1519/JSC.0000000000004415.
Rindom E, Kristensen AM, Overgaard K, et al. Estimation of p70S6K Thr389 and 4E-BP1 Thr37/46 phosphorylation support dependency of tension per se in a dose-response relationship for downstream mTORC1 signalling. Acta Physiologica 2020;229:4–7. doi:10.1111/apha.13426
Herzog W. The mysteries of eccentric muscle action. J Sport Health Sci. 2018 Jul;7(3):253-254. doi: 10.1016/j.jshs.2018.05.006. Epub 2018 Jun 12.
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