Is full range of motion training always superior for strength gains?

For building strength through a full range of motion, exclusively training through the full range is strongly supported. However, research is exploring the benefits of combining full and partial ROM training.

Does combining partial and full range of motion training lead to better strength gains?

Four studies suggest that combining full and partial ROM training may lead to slightly larger strength gains on average compared to exclusively full ROM training, though the differences were not always statistically significant.

Why might combining full and partial ROM training be beneficial?

Potential reasons include added variety in training, improved strength through specific ranges of motion, and possibly psychological benefits in handling heavier loads. The research is still developing.

Are partial ROM exercises like rack pulls just ego lifting?

While sometimes considered ego lifting, research suggests that overload partials can have benefits. They might help overcome specific weaknesses or improve comfort with heavier weights, with promising, though not definitive, research supporting their combined use.

Should I use partial ROM training if my goal is muscle growth (hypertrophy)?

Partial ROM training at short muscle lengths (overload partials) may be less effective for hypertrophy than full ROM training. If you substitute a significant portion of your full ROM training with partials, consider adding accessory exercises to ensure adequate hypertrophy stimulus.

When is partial ROM training most useful?

It's particularly useful if you have a specific weakness in the top part of a lift, like the lockout phase of bench presses or deadlifts. Adding targeted partials can help address these strength deficits.

Key Moments

Combining ROMs for larger strength gains?

Stronger By Science

Sports4 min read37 min video

Oct 26, 2022|4,363 views|134|23

Save to Pod

Key Moments

TL;DR

Combining full and partial range of motion training may boost strength gains more than full ROM alone, but more research is needed.

Key Insights

Partial range of motion (ROM) training, like rack pulls and board presses, has a historical role in strength development.

While full ROM training is generally superior for full ROM strength, combining full and partial ROM may yield slightly better overall strength gains.

Four studies suggest nominal, though not always statistically significant, advantages for combined ROM training over full ROM alone.

Potential benefits of combined ROM training could be attributed to variety, psychological effects, or specific weakness targeting.

Partial ROM training, especially with heavy loads at short muscle lengths (overload partials), may be less effective for hypertrophy than full ROM.

Targeting specific weakness areas with partial ROM exercises is a clear and effective application for strength development.

HISTORICAL CONTEXT AND TRADITION OF PARTIAL ROM TRAINING

Partial range of motion (ROM) training, utilizing exercises like rack pulls and board presses, has a long-standing tradition in strength sports. Pioneers like Bob Peoples and Paul Anderson incorporated partial movements to build significant strength. Peoples used rack pulls to enhance his deadlift lockout, while Anderson employed partial squats from varying depths. This historical use highlights a long-held belief in the effectiveness of partial ROM work for specific strength development, predating much of the modern scientific research.

RESEARCH ON COMBINING FULL AND PARTIAL RANGE OF MOTION

While full ROM training is empirically supported as more effective for building strength through a full range of motion, most individuals combine training modalities. Research, including a meta-analysis by Milo Wolff, explores the impact of combining full and partial ROM training. Four key studies (Bazyler et al., Gillingham & Debaliso, Pedrosa et al., Whaley et al.) investigated this combination. These studies compared groups performing exclusively full ROM training against those incorporating partial ROM exercises, with varied results but a consistent trend.

ANALYSIS OF KEY STUDIES AND THEIR FINDINGS

The Bazyler study showed a trend towards greater full squat strength gains in a combined ROM group. The Gillingham study, involving collegiate wrestlers, also indicated a nominal advantage for combined ROM training in deadlift strength, though full ROM strength saw a slight decrease in the full-ROM-only group. The Pedrosa study compared different partial ROM combinations against full ROM, finding that combined partials outperformed full ROM across various measurements. The Whaley study on progressive ROM training mirrored these trends, suggesting a potential benefit of combining ROMs.

INTERPRETING THE EVIDENCE AND STATISTICAL SIGNIFICANCE

Aggregating the results from these four studies reveals consistent nominal differences favoring combined ROM training for overall strength gains, though these are not always statistically significant. This leads to a cautious interpretation: while not definitively proven, the evidence suggests a potential benefit. Researchers remain somewhat skeptical but optimistic, awaiting further studies to confirm these trends. The concept of statistical significance itself can be arbitrary, prompting consideration of these consistent nominal advantages.

POTENTIAL MECHANISMS EXPLAINING THE BENEFITS

Several theories attempt to explain why combined ROM training might be beneficial. Enhanced variety in training can prevent staleness and promote adaptation, similar to findings where varied lower body exercises led to better squat strength gains than squatting alone. Psychological factors, such as getting accustomed to heavier loads, could also play a role, particularly in single-rep max testing. Another proposed, though less supported, mechanism involves increased connective tissue or bone strength from heavier loads used in overload partials.

APPLICATIONS AND CONSIDERATIONS FOR TRAINING

Combining full and partial ROM training can be particularly effective when addressing specific weaknesses, such as lockout strength in the bench press or deadlift. For individuals not targeting a specific weakness, the benefit of combining ranges is less clear but promising. It's important to note that overload partials may be less optimal for hypertrophy. If substituting a significant amount of full ROM work with partials, incorporating targeted accessory exercises to compensate for potential hypertrophy deficits is advisable, though not rigorously researched.

ADDRESSING THE 'EGO LIFTING' CONNOTATION

Historically, partial ROM training, especially overload partials, has sometimes been dismissed as 'ego lifting.' However, the emerging research suggests potential benefits beyond simply lifting heavier weights. The studies discussed indicate that incorporating partial ROM exercises, when done strategically, can contribute to strength development. Therefore, dismissing partials entirely may overlook a valuable training tool, and individuals exploring these methods should not be deterred by such criticisms.

Mentioned in This Episode

●Software & Apps

●Studies Cited

●People Referenced

Partial Range of Motion Training: Dos and Don'ts

Practical takeaways from this episode

Do This

Consider partial range of motion training if your weakness is in the top part of a lift (e.g., lockout for bench press or deadlift).

Combine partial and full range of motion training for potential synergistic strength gains.

Use progressive range of motion training, gradually increasing the range over time.

Experiment with partials based on personal experience, especially if you find them beneficial for specific lifts.

Incorporate targeted accessory exercises if substituting a significant portion of full ROM training with partials to maintain hypertrophy.

Don't shy away from partials if called out for 'ego lifting' – research suggests potential benefits.

Avoid This

Do not rely solely on partial range of motion training if your goal is to improve full range of motion strength.

Avoid going overboard with overload partials if your primary goal is hypertrophy, as they may be less effective than full ROM training for muscle growth.

Do not assume partials are purely 'ego lifting'; research indicates potential benefits.

Common Questions

Partial ROM training involves performing exercises through only a portion of the full range of motion, often focusing on shorter muscle lengths or specific sticking points in a lift. Examples include rack pulls, board presses, and pin squats.

Topics

Full Range Of Motion Strength Development Research Analysis

Mentioned in this video

Studies & Research

Pedrosa et al.

A 2021 study comparing full range of motion knee extensions to a combination of partial ranges of motion, finding the combined approach produced larger strength gains in all tested ranges.

Whaley et al.

A 2020 study using progressive range of motion training (starting with quarter squats and gradually increasing ROM) which showed nominal benefits in squat one-rep max and vertical jump height compared to exclusively full range of motion training.

Fonseca et al.

A 2014 study that suggested variety in training exercises can lead to greater strength gains compared to only performing squats.

Software & Apps

Breaking Muscle

A platform where an article about Paul Anderson's 1200-pound squat was found and linked in the show notes.