Full vs Partial Range of Motion

[@CoachSpilo]

Truly one of the most underrated channels on KZbin- really love the effort and simplicity in which you answer questions.

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@tayvianjohnson9178]

Thanks for doing the lords work out here man!

[@Njcrisus]

I use partial range and have been growing at a great pace and have 100% been happy with my progress

[@FlowHighPerformance1]

Nice! Do you use partial ROM in any specific ranges (eg. at beginning vs end range)?

[@mikekiske]

​@@FlowHighPerformance1With partial range I feel a better pump in most exercises. When I combine the two methods, I use partials to warm-up and full range to the working set. Thanks for the video.

[@robertrichardson1060]

I do both. Once I am down to a few reps left in the tank, I force partial reps to squeeze out as many as I can.

[@FlowHighPerformance1]

Nice, this is definitely a viable strategy 👍

[@josptyoutube5832]

@@Hope4all2 different connection point?

[@alvinkan3940]

I do the same especially at the end of a meso ...using this technique at the beginning of a meso may counter productive as it can lead to rapid increases in systemic fatigue requiring deloads to be closer together

[@aodoemela]

For me full ROM especially for things like chin ups and pull ups, dips maybe deadlifts is important for tracking progress. It can be hard to track progress with partial ROM and also training full ROM will be helpful for a lot of calisthenics skills. When it comes to the lower body I can definitely see the benefits particularly for performance when using shorter range of motions like how sprinters use quater squats because their joint angle in sprinting never comes near a full depth squat they can obtain more strength by working at that specific joint angle.

[@FlowHighPerformance1]

Yes, this makes sense from a functional/performance point of view 👍

[@luketimewalker]

You never know when actual physical prowess might come in handy. Imagine failing in a life or death situation because you failed to train that last bit of range... ugh!!!

[@luketimewalker]

@@aodoemela I believe FHP's advice is sound - partial ROMs will enhance your results, but won't take away from your ability. What I'm saying is that people that don't train full range at all may one day be in need of that extra range in real life. Who knows.

[@luketimewalker]

@@aodoemela what part I'm saying I 'm saying this. Never said the channel said this

[@JustChill-zd4ib]

@@luketimewalker You can test it by sometimes doing full ROM and analyzing results.

[@alvinkan3940]

Great summary on ROM RT... Keep up this fantastic content! training....one of the other benefit on training at full ROM or partial in stretched position is to increased flexibility, which some recent papers show is as effective as dedicated flexibility training in increasing joint ROM. Secondly additional gains from partials at long muscle are not uniform and more likely to occur distally in the target muscle . This may have implication for force development at certain joint angles and be especially pertinent to sports working at extreme ranges such as kicking martial arts, gymnastics etc. RT in stretched lengths either the full ROM or long length partials is likely to improve neural effectiveness in developing force at the extreme ranges

[@FlowHighPerformance1]

Definitely agree with all of these points! Thanks for sharing 💪

[@josptyoutube5832]

Can you link me the pmids? Updating a post on muscle length nowadays so could be very useful?

[@joebartles3986]

I am so glad I found this channel. Excellent quality of content.

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@Ganesh-jo1ce]

Please don't stop spreading your knowledge in these videos, you really deserve millions of subscribers😭💖

[@FlowHighPerformance1]

Cheers, will definitely continue the videos 💪

[@robertleroy9043]

Could you please make a video on intuitive BULKING? I've checked your vid on inducing a caloric deficit without counting calories...I would LOVE to hear your tips on bulking efficiently without tracking too!

[@FlowHighPerformance1]

Will definitely consider this for a future video 👍

[@deathwish_bigboss]

I've been doing lying leg curl for about 3 months now, I'll probably switch it up from now on to test this out.

[@FlowHighPerformance1]

Definitely worth a try 👍

[@jibbersdelight1616]

I do full rom when im lifting light then partial rom when im lifting something really heavy 😅

[@yderga8707]

It's about time under tension and progressive overload. As long as you have proper form you're fine. Doing 8 full range reps and 15 partial reps should basically achieve the same result.

[@FlowHighPerformance1]

Agreed - assuming we are training close to failure 👍

[@JustChill-zd4ib]

Actually its very difficult to do twice the amount of partial reps. They require almost if not the same amount of effort. Personally tested. I might do it faster but still reach failure at the same point.

[@yderga8707]

@JustChill-zd4ib well I never claimed partials don't work, I just said that as long as you're achieving muscle hypertrophy it doesn't really matter what method you use, as long as it's safe.

[@luketimewalker]

I use free weights and sadly overhead triceps is the only exercise where that additional half range rep might occur... I wish I could do it for biceps and shoulder curls as the initial part is the hardest (and also the juiciest!). Tho I will try with overhead shoulder extensions too. And for the legs, half squats + half calves... Awesome, thanks!

[@FlowHighPerformance1]

Yes, cables/machines may have a slight benefit to maximise tension in the lengthened position for some exercises 👍

[@alibakhtiari2416]

Great video! Thanks

[@FlowHighPerformance1]

no problem 👍

[@danthekong]

ROM & workout splits are the paradox of hypertrophy. Science based research recommends full range of motion and to work a specific muscle at least twice a week but the pro bodybuilders and some of the most muscular people uses bro splits and partial rom.

[@FlowHighPerformance1]

Yes, definitely. It's hard to know whether they are great because of their training style, or in spite of their training style 🤔

[@namanjoshi5796]

1st FROM INDIA

[@KenanTurkiye]

1st from my bedroom. :p

[@anteep4900]

India P00perpower 2030

[@kurkurehatake878]

can u make a video on which exercises can be taken to failure often and which should not. usually compound moments like bench press should be taken failure once in 4 weeks or so, but what about lat pull downs? should they also be taken to failure once a month? 3 RIR for lat pull downs doesn’t seem that intense for me? and what if i cant take some exercises to failure? my form gives out and other muscles take over….what to do then? it will be very helpful if u made a video on this topic. i really love your channel and the knowledge you share is so precious and useful.

[@FlowHighPerformance1]

Thanks for the suggestion, will definitely consider making a video on this topic at some point 👍

[@BIGGUY401]

However I went half rep om and donˋt use full rom anymore. Thatˋs in calisthenics.

[@brokenshell3042]

Nice

[@anteep4900]

Full ROM, always if you can - don't half-ass

[@FlowHighPerformance1]

in most cases, yes 👍

[@JustChill-zd4ib]

You misunderstand science.

[@johndoe2006]

What if we were to for partial ROM in the stretched phase

[@FlowHighPerformance1]

The research indicates this is similarly effective as full ROM 👍

[@deadliftalot]

In my opinion full ROM is even more critical because training the muscle at a fully lengthened position has been shown to be better and skipping ROM means you get less practice with the exercise .

[@FlowHighPerformance1]

Correct. In most cases full ROM is probably superior 👍

[@PhiyackYuh]

It always depends. Yeh the studies says to build more muscles its better to go full rom. When it comes to sports and performance athletic position is not ass to grass then full rom dont matter. Look at usain bolt, look at basketball players. Remember force length velocity. Full rom are for amateurs, partial range are for performance and pro sports.

[@FlowHighPerformance1]

Yes, these are some good points. This video was purely discussing ROM for muscle growth, but there are certainly benefits of partial ROM for athletic performance 👍

[@josptyoutube5832]

@@PhiyackYuh In simpler words: there is no advantage for usain bolt to do strength training in ROMs that he never reaches during his sprinting.

[@alvinkan3940]

Although I haven t read anything stating the fact but for athletic performance if you work exclusively in partial even at long lengths it may affect neural coupling to develop maximal force throughout the entire range

[@lucasyoutube10]

Partial reps, after Full ROM good tecnhiche fail, is a stratetegy to Go "complete "failure

[@FlowHighPerformance1]

Correct 👍

[@JustChill-zd4ib]

No you can do partials always and have great results. Full ROM is overrated.

[@lee4171]

35 years of training. I've never broken my pb or got stronger without partials. FROM, just doesn't seem to allow me to get stronger. FROM is fine once I'm at the weight, but can't get stronger.

[@FlowHighPerformance1]

Interesting. Have you found this to correlate somewhat with increases in muscle size too? ie. when you are able to break through a plateau, do you notice visual changes to muscularity?

[@lee4171]

@@FlowHighPerformance1 Definitely, but at my age and years of training, it's minimal. but 1/2 on biceps in a year after 35 years is pretty significant.

[@FlowHighPerformance1]

yes, that's a major improvement at your training age

[@lee4171]

@@FlowHighPerformance1 Harder muscle also. Always feels tensed. Maybe it's that old man strength often talked about?