The Ultimate "Cheat Code" for Muscle Growth (SCIENCE PROVEN)

If you have been hearing a lot about partial reps lately, it’s because they have become very popular again as a workout intensity technique for muscle growth. In this video, I’m going to help you to explore the different applications of partial reps for your training that will help you to build new muscle faster than ever before, or will it? It depends on how you are applying your partial reps and to which exercises.
So we start with covering the basics about partial reps, and to do that you want to know where in the range of motion you are performing them. They can either be done in the beginning of the range of motion, the middle of the rep or at the end of the rep. What’s more important about the location of the partial is the effect that the muscle is experiencing in that range.
So is the partial occurring where the muscle is in its fully stretched position, fully contracted position, or somewhere in the middle of these two extremes.
Build Muscle With Partials - athleanx.com/x/partial-reps-ch...
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Recent research has shown that the reps that occur in the stretch position, called lengthened partials, are the ones that are most growth inducing and capable of muscle hypertrophy. That said, how many of these do you perform in a single set and across an entire workout.
There are some that believe that performing partial reps on every rep of a set is the best way to apply them. Unless the exercises for leg exercises I am not sure that I agree with that. There are others that see these types of sets and perceive them to be easier than full range of motion sets simply because less distance is covered. That isn’t actually true in this case, since the range that is being performed happens to be in the most challenging part of the exercise range of motion.
Others think that the best application of partials is to perform them in alternating fashion with each full range of motion rep. This is definitely a great way of performing reps to build muscle but they are not particularly new at all. These are known as one and a half reps and are something that we have shown here on this channel for many years.
The last way to do partials is to perform them as a set intensity technique at the end of your regular set taken to failure. These partials allow you to push past the point of muscle failure to heighten the intensity and drive more muscle growth into every set. This is the version of the technique that I prefer over all others because of the high priority on maintaining full range of motion repetitions in your training.
While new research may be excited about the use of lengthened partials for muscle hypertrophy I do think it’s important to not lose sight of the broader goal of becoming stronger, more stable, more athletic and resilient to injury at the same time that we are building muscle. This is accomplished by using full range of motion in addition to properly timed partial reps.
In general, it is always going to be easier to perform this technique on pull exercises. This is because the weight finishes in a position away from the body rather than on top of you. You always have the ability to generate a little more momentum or body english to help initiate what will become yet another high intensity partial rep. On exercises like the bench press you are not afforded that opportunity. The bar finishes in your weakest point and the momentum is not available to you to bail you out.
In these cases you can opt for either a drop set partial that is shown in this video on the dumbbell bench press or you can cut your 8-10 rep set a few reps shy of failure and start performing your three quarter partials all the way until you can no longer squeeze out even a single eight of a rep range of motion.
Regardless of which intensity technique you decide to use to build muscle, even if its the world’s smartest intensity technique, you will need to understand that your muscles need stimulus to grow. Performing the same workouts day in and day out using the same stresses will not provide the spark needed for progressive overload and gains.
It is not muscle confusion that you are after when pursuing techniques like lengthened partials but muscle disruption. Different for the sake of being different is definitely not the same as different plus challenging.
For more technique videos like this be sure to subscribe to our channel here on youtube via the link above.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

[@athleanx]

*VIEWER GIVEAWAY* - I’m giving away my popular 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/partial-rep-gains If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@tnn-cj3vy]

thank you for being a loyal subscriber 🫡

[@amtech721]

Had anyone won ever? Not saying it has to be me just curious. Also it should be me 😂

[@Aliens-Are-Our-Friends2027]

Hi Jeff and Jesse, I mostly care about STRENGTH. Other things like size aren't as important. Thanks! Also thank you for the dumbbell content as a lot of us are now at home gyms.

[@user-ku4zz7wj5j]

I’m slowing allowing a skinny girl to come and stay with me on holiday . Can’t be a fat blob or addicted to food .

[@hurtaman4091]

Is the dumbbell press taking over and does it increase strength well or just give you better muscle

[@MinecraftMarlin]

Jeff you've single handedly changed my life. No telling how many injuries and whatnot I would have faced already if not for you and your knowledge. You're a damn beast please don't change anything you do.

[@IndelibleHD]

This has worked quite well to help with my bicep growth.

[@michaelpease2103]

I have been doing the post failure partial for a couple weeks now. This video timing was perfect to reinforce my decision. The lat/trap pump during chest-supported rows and chin ups is nuts with partials at the end.

[@JeremyBarbell]

I just got done with a full body workout doing lengthened partials on the last set of each exercise. Damn dude it really hammers the muscle. I’m gonna keep doing this for awhile and see how the gains are.

[@KOOIJBOY]

Great video! Love these kind of videos where you talk about hot topics, you are most of the times not the only ‘fitness influencer’ everybody’s watching so it’s always nice to hear how the goat thinks about things. Keep it up Jeff and Jessie!

[@user-fu5eb2my6y]

Good evening Jeff! A video about scoliosis would be useful. Some athletes have a dominant side because of their sport. For example tennis players use one hand more than the other. This can make scoliosis, if it is already exists, worse or create some form of imbalance. So, when these athletes want to train in the gym, scoliosis could cause orthopedic issues.

[@pakuleo]

waiting for a video on this subject as well

[@TheCreeper1124]

You have asked this question before. If he didn’t answer then, he’s not answering now.

[@maurogonzalez8606]

Not the onlyone.. Lets hope He or his team sees the message, lost having issues with scoliosis

[@marrdreg7025]

@@TheCreeper1124 Or it could be because there's hundreds of comments and he didn't see it. Nothing wrong with persistence, and a comment hurts no one. Carry on.

[@discodan2265]

As a Jeweller I also want to know how to re balance my body.

[@shanebrahim862]

Thanks for all your valuable information Jeff. 😊💪🏼

[@themasculinismmovement]

Another perfect lesson from the best trainer on the internet, thanks Coach Jeff!

[@georgewilkie3580]

Guys, Girls... This is why I say that Jeff Cavalier is the Gold Standard of Resistance Exercise training instruction! I have Never seen a Video that better explains the Partial Repetition training method. Jeff C. covers it All, and covers it with clear and understandable Instruction. So, Kudos, and BRAVO to big Jeff C.

[@guyblew1733]

Once again another excellent video on how to build muscle. Thxs Jeff.

[@danqodusk8140]

Great presentation as always, Jeff! You mentioned a couple of options I didn't previously consider. I prefer a few partials after failure, or simply doing drop sets.

[@thedaily30]

Same; I was always taught to keep form no matter what, and to go to failure with drop sets. But as time passes, there’s always some new approach to outsmart hard work (hence the title “cheat code”). Gotta credit Jeff for staying with the times while never straying from what’s known to be tried and true.

[@daveb235]

As usual great video and discussion. Re the use of the whiteboard... love it

[@rufust.firefly6810]

Great as always since I discovered this channel like 10 years ago. Short of time, a bit taken away since covid and simply not 20 any more, I am not working out to failure today. But to do justice to all of this premisses, I sometimes start the often one working set, that is left, with 2-3 very slow reps (5/1/5) and then proceed with whatever the specific weight allows me, finishing 2-3 reps shy to failure. But - if I was still seeking for growth, not 'maintenance', I would definitely do those partials at the end of a set or rest-pause ones. As a natural, I am convinced, mixing J.C.'s and Mentzer's approach meets the gold standard.

[@NickArcieri]

Black belt in partial arts

[@WolfCoaching]

Great to see you covering some of our research, Jeff!

[@petermozuraitis5219]

Thank you for your contributions to exercise science, and your being a new and valuable voice in the KZbin fitness shouting gallery

[@g420677]

I watched your interview with Jeff Nippard, very educational. I've been following your advice for 2 weeks. I'm 76 years old and I find this more protective with the lighter weights.

[@faroukbenagdi5388]

@@sfrost07 how is he a poacher

[@improper]

great video lots of good info, thanks

[@amkh4869]

Jeff you are literally a blessing for planet earth. If you are reading this, take more care of your self.

[@sayncevizoglu1057]

the first advice for db bench press is amazing, tomorrow is the chest day and Im gonna try it. thanx J.

[@mcgeester2532]

Hey Jeff, would love to see a return of the perfect workout series for your idea of an Upper/Lower split for the approaching new year.

[@jariz26]

I started driving to the gym but only reached partially and came back home. Partially didn't work for me 😢

[@TheCreeper1124]

Sir, you win the internet today for this comment. 🤣

[@mattm8018]

😂😂😂😂

[@doylecable49]

You silly guy 😊

[@jsteele286]

Good for you for avoiding imbalances by driving on both sides of the street. I hope you did your face when you got home.

[@armanibolam9862]

ik this may be a joke but this is a horrible comparison lol

[@shortfilmsshoponmahbubul1289]

Excellent as usual Jeff ❤

[@jarde9557]

Great video. Definitely will try that out next time I'm on the Gym.

[@capakuma81]

Thanks for this Jeff!

[@jaredknight7232]

Thankfully i even out the odds using ups as my gym. The tips are awesome bro. All it is, is transition, and understanding the body

[@richardcarainium]

Thanks Jeff! Still learning a lot from your videos!

[@elwiwi69]

I did partials right before/after failure without knowing it (just because It felt like I could do a little bit more somehow) and the results are amazing. If you are working out at home or you don't have enough equipment it's a perfect solution

[@fromfattofit7]

Thats for this Jeff. Just soemthing to add to my workouts

[@Sigurd_13]

I don't do this on my "big" exercises, like Bench, squat, or Deadlift. But have been using on "smaller" once, where it is easier to utilise. Like you said on a video. Wished to have seen this, when I was starting my lifting journey for sure.

[@ismailmansour4723]

Great video as usual

[@eroomtam]

You mentioned "longevity" as a fitness goal along with strength and athleticism. I've never heard this before. I'm an older guy who's been lifting for a while (but poorly until I started educating myself) and my goal isn't to get jacked or be an elite athelete, but to maintain my body so I can still walk around and enjoy life in my 60s and 70s. Can you talk more about "longevity" as fitness goal and what kind of training options to use?

[@GrahamLaight]

My opinion: be relaxed about increasing weights less quickly than you did as a younger man: when you feel a strain, don't increase the weight for a week or two. You'll still make the gains - but not as quickly.

[@lasseskov3369]

Check out Dr. Peter Attia. He has tons of information on longevity - including training for longevity. I think he is exactly what you are looking for. He focuses a lot on functional strength training, cardiovascular health and stability to be healthy into your late decades

[@loganmedia1142]

It boils down to maintain as much muscle mass as you can. But be careful increasing the weight you lift, because the older we get the more likely injuries become.

[@Sidali1104]

Thank you for this information 💪👍

[@henri6595]

I never heard of this method! I'll have to give it a go!

[@juanmartinez3008]

OG triple OG! Thankyou Jeff.

[@julianaarcila521]

I would like you to recommend some exercise for people who walk with their feet outward. Please!!!! I need your help you are the only person the change my posture I been doing all the exercises that you post for posture and you really change my life. Thank you ❤

[@Kiki-du2bo]

The best Athlean-X video ever!

[@jimperry4420]

Natural Gallant Bodybuilding has been talking about this for years and people criticized him. Now, it’s science, lol.

[@nomnomyourmom]

What is this Random ass channel

[@davidcarmichael4006]

Appreciate the written info thx!

[@drip369]

1:05 similarly to how scap pulls help the upper lat contract and get stronger to initiate a pull up. Folks can use boxes&chairs to do pull up eccentric-only's, yet scap pulls help the lats be in a lengthened contraction

[@entrepreneerit4490]

Looking forward to the Built program!

[@alinasavu3873]

Great info! ❤

[@VernCrisler]

Good explanation. I've been doing some partials based on what John Meadows (RIP) said in one of his videos.

[@meekrodriguez6438]

Fantastic vlog

[@mostafahelmy1311]

Thank you a lot for the info.

[@drip369]

Steven John Meadow preached about these, it definitely comes down to how you program and how you manage your fatigue in relation to how you regulate your intensity. People will hire coaches all the time to help them do things but if you aren't a competitive athlete, you need to learn to program for yourself which is nice that there are many coaches out there that teach people how to program so that the client can move on and the coach can take on more new clients

[@bravostrong_]

QUESTION FOR JEFF : Jeff I recently read Peter Attia OUTLIVE book and one of many takeaways; MINIMALIST SHOES. He goes on to explain how the use of big cushioned shoes has affected our brain-connection to the toes, ability to use the toes, and the mechanics that goes up the chain. It’s a chapter 13 ; Gospel of Stability. I would appreciate to hear your take on this as a Physical Therapist, as I was surprised when watching one of your videos to see you use big cushion shoes. Thanks Jeff and Jesse! I always share your channel with anybody who listens. BE STRONG BRAVO

[@davidk6269]

At times I perform sets of integrated partials, and I find them very effective.

[@FJR79]

Been doing these for years.. They work! If you have the stomach for it.. The burn if you push yourself is pretty insane!

[@johnminkishere]

Did partials with purpose this week. Immediate results! Now my mindset is that i do full reps so I can get to partials

[@kenmiller19]

This video took me back 30+ years to high school and doing 21's with the curl bar. (Slow descent half rep at the top, half rep at the bottom, and then a full rep) we did them at the end on arm days and called them 21's because if you could do more than seven then you weren't working hard enough. BTW, I like the whiteboard mixed in with the other visuals.

[@dimitriosploumpidis5536]

First from 🇬🇷, mad respect!

[@northstar5971]

I would like to see you apply the partial rep mode using Bands. It seems that one could move their position from the anchor to change tension at the partial rep distance a pump to a significant failure without the danger of dropping a weight on yourself

[@kabeuchiha]

Been doing this for awhile and focusing more on the stretch position rather than the peak contraction and im PBing a lot recently

[@ElGitarico]

Hello, what is "PBing " - personal besting?

[@ChicagoBornPilsenBred21]

Class is in session💯

[@BigBadBadger05]

So when I get to failure, almost by default (because I am failing) I am forced to do partials. But as you pointed out, stopping a full rep about 4 reps before failure and starting to do partials makes sense and I wonder what kind of gains I will get. Cannot wait to try this out.

[@ELECTRICEYE1776]

Great info

[@MrZebo12]

Jeff, I think it would be awesome to do a series on the following: a series on every workout per muscle group. Ex: all chest workouts you could do, and maybe several variations. As someone who doesn’t have a gym in their town, and doesn’t have the funds to buy nice equipment, I only have a set of adjustable dumbbells and a bench. If I knew all the possible workout per muscle group, that would help me a lot. I’ve had to watch 4 or 5 videos in each muscle group to get a better understanding, but I think a series that contains a 5-10 min video simply explaining each exercise, a quick tip on what not to do and then move onto the next exercise, and maybe a quick summary of your opinion on the best variations for that muscle group. Who’s with me on that? Love your videos Jeff, you’ve changed my life. Went from 165 to 195 in just 4 months after following your program (all muscle weight). You are a blessing on this earth 🙏🏼

[@nomnomyourmom]

Every workout? You wanna summarize infinity?

[@l0rdcroissant]

white board is good but love the big screen one more this is very interesting and will look into adding them but first signing up for a program on your site

[@bluuu8684]

Jeff, can you make a video about lateral pelvic tilt?

[@ericselesner3385]

Jeff, have you done a strength training video for distance runners? Some strategies for incorporating strength training would be greatly appreciated. Thanks

[@seanlawlor262]

Athlean X is the only thing where I know full well there won’t be a cheat code but will watch and learn anyway.

[@combatcritique]

Good video❤❤

[@runzeiglerun1]

Been doing these for over 20 years. These are what get me cut not so much gains.

[@diegonayalazo]

Thanks Sensei❤

[@benbadro4814]

TRX series next plz 💯💯💯💯

[@gregshock]

It’s great Jeff C (and Jeff Nippard too) is bringing this information to people, but Sergio figured this stuff out decades ago and used these partials quite a lot. Partials in the contracted and the stretched phase.

[@nomnomyourmom]

Partial's nothing new and you don't have to be a scientist to not do full ROM

[@Cougarsamurai]

I only watched the last part of this video on loop.......until I could watch it no more.

[@tteros5998]

i like that you put cheat code in quotations in case i got confused and assumed you had somehow developed the ability to bend reality to your will like a video game

[@MountainView21]

Hi Jeff, maybe you could make a video about Achilles tendonitis management and prevention for us high volume runner?

[@user-fz1nh3mt1c]

Thanks a lot. I like drop sets, i not feeling comfortable with heavy weights when i'm out of power, i dont want to hurt myself.

[@ChessThinker]

Very interesting 🤔 take..

[@nickclaro5444]

chris jones from POG did this. learned alot from that man

[@williambanzhof9739]

EXCELLENT! I like the "white board' presentation

[@adrielnaidoo3337]

Howsit Jeff Detailing Serge Nubrets workout techniques would a good video. Thanks Adriel from South Africa

[@sharanc1195]

@Athleanx big fan

[@RoidfreeSenior]

tried some of the end of a normal rom set partials that you favor... felt good

[@shumwab]

I've been doing lengthened partials for 2 months now, only working out 2 or maybe 3 times per week and having results like I'm on a double dose of steroids. It's crazy. I've also found that I can do more reps and also more reps with more weight by doing partials. For example, I may only be able to barely do 1 full range of motion rep of 240lb bench press every few minutes but i can crank out sets of 8-10 lengthened partials with 240lbs.

[@StoriesWithGR]

@shumwab Great to hear man! Can you elaborate on which "scheme" you did with Partials like Jeff mentioned? At the end, One and a half? Also which exercises did you use them for?

[@dontrustylor]

You can do more because you're not using the full range of motion please remember this. Training only partials is a detriment to your success but integrated properly into your splits and it can be effective

[@dontrustylor]

It's just another workout fad ATM, but bodybuilders have been using this for a very long time

[@StoriesWithGR]

@@dontrustylor Yes Integrating is the way to go! As JEFF mentioned, there are so many non Hypertrophy benefits to full ROM. I am just asking @shumwab for their particular schedule just for info :)

[@ashc4167]

Been doing lengthened partials for 8 years on certain exercises 🤣either when I get tired or go really heavy, i don’t like to lock out on heavy due previous injuries i.e elbow tendinitis!! Still can do complete reps heavy too though, form dies throughout the set for me though lol

[@idkhahaok]

Jeff with the truth as always 🔥🔥🔥 last 30 seconds was FACTS

[@jamesglenn5259]

Sir,I always manage to learn great information for lifting from you! Keep bringing the Science,Brother!

[@shawnwilliams2381]

NOTIFICATION GANG!🔥🔥

[@juanarriola8813]

First! Thanks Jeff, you're the man

[@keluntan9788]

good video

[@seanwickham8905]

Seated calf presses are easy to do for contracted partials if you just put the safety bar back after your last full range rep. However, I've noticed I'm getting knots in my calves, so stretching and massaging them is crucial for knee relief.

[@GTOberfest]

? What does one have to do with the other?

[@chobanimoncher407]

stretching and massaging has been proven to show no long term adaptations to 'knots' FYI

[@dontrustylor]

​@chobanimoncher407 that's not what he said at all, just shows how people read something and instead of receiving it how the writer intended they take it and run off with some idea of their own. He said massaging and stretching is crucial for knee relief, which is absolutely true. He didn't say it would help or remove the knots. Two separate thoughts

[@chobanimoncher407]

@@dontrustylor if you wanna be technical i would love to know how those two are crucial for knee relief? ill give you a hint - long term, they're not

[@seanwickham8905]

@@chobanimoncher407 I'd love to know that as well. My medial meniscus is down to almost nothing, and I get really bad pain in my knee. Rolling with a "rumble roller" on my vastus medialis is the only thing that gives me any relief. You're right, though, I have to do it every week or so when the knots come back.

[@prestonsmith9266]

I use partials with hip thrusts. At least at the top I go back down and then go back up because I guess it's a lot more activation in the muscles that way or with biceps however I never do a partial when I'm tired at the end of the set. Instead I will do something like go halfway up and then stop and then do a set where I start halfway and then go all the way up and then go into a full set

[@DruddhaPunch]

Jeff, what are your thoughts on carb cycling?

[@boghyboghy3642]

I love you Jeff, and wish you good health to help us till ur 80 :D

[@vladvlad8103]

Nice vid Atlin dude, next time pls do Barbie vs Openheimer

[@swapnadeepdeb5644]

Sir, Please do a video on what's the recommended way/best way for strength training for athletic build. Go till failure in every set or a fixed set of reps in every set. Also to use a fixed weight on all sets/superset/dropset. It's better if you could do 2 videos on Hypertrophy and Strength training It's all to confusing with all the knowledge being shared over youtube

[@nomnomyourmom]

watch How to Perform Reps for Most Muscle Growth athleanx

[@Damin-Danger-Ledford]

I know these as pulses. I'm not that familiar with them except for Pushup or BSS pattern. Though the 1.5 two protocol is great for just about every exercise there is. Then if course the 7-7-7, or whatever its called.

[@kieren7763]

I personally use half reps as kind of lifting que if im not feeling the contraction properly i will half rep in the hardest spot where you squeeze just to wake up the muscle then continue on full range of motion so usually the start of a set

[@calle6075]

I knew what this was about before i even opened link.. Because of Jepp Nippards recent upload 😊. Well both Jeffs are great

[@davidboyd6300]

Jeff, can you do a video …”best leg exercises for tall guys, particularly guys with long femurs”

[@roskataqv]

Honestly Jeff is in my dream shape, maybe too shredded but as physical dimensions.

[@CanI...]

I wish I knew it when I was going through Built Size.

[@LargeDude2023]

One angle I don't see covered is the effect of full range on joints and injuries vs partials. Obviously, pain and injuries will stifle muscle growth. I think of partials as that range that allows for constant tension.

[@vishwajit5259]

Can u Pls make a workout split based on this !

[@dive2drive314]

Jeff, thanks to you mentioning Mike Mentzer in past videos, I decided to start his training routine of basically one working set or superset every 4 days and while they aren't half-reps, the slow and controlled reps makes sense to me. I was in and out of the gym in less than 20 minutes and can hardly walk today. Feels very weird only being there for 15-20 minutes, but im very interested to see the results.

[@jayjayx5x1]

Hey Jeff, Was woundering if one could incorporate this, with the 100 effective reps.

[@brianglaser9215]

this is an off topic question but was hoping if i commented on your most recent video youd respond. my son just got diagnosed with an osteochondral lesion in the medial talar dome with an associated loose/unstable osteochondral fragment prominent surrounding bone edema in the medial talar dome. what do you recommend for PT? is this something hell have to deal with the rest of his life? hes only 15 and i dont want him to miss out on the rest of his high school sports career.

[@neiliscoo2851]

Can you make a posterior chain based 11-11-11 workout?? I know the regular one does hit some p.chain stuff but a workout based around inverted rows (or something the opposite of burpies) would be amazing! Thanks Jeff!

[@nomnomyourmom]

11 Exercises, 11 Reps, 11 Minutes 1. Box Jump 2. Sprinter Single Leg Box Squat (Both Sides) 3. Plyo Inverted Row (Overhand) 4. Chinup (Underhand) 5. Reverse Walkout Plank *Burpee Between Every Exercises

[@nomnomyourmom]

You can switch the pushup in Burpee for this exercise in this video REVERSE PUSHUPS - Bodyweight Exercise For Building A BIGGER Back!ATHLEAN