Q: The study showing that partial reps in the stretch position are better for growth than full-range reps is intriguing. I’ve started using partials, and so far I’m impressed. I’ve noticed that they don’t work well on short-stroke exercises, like shrugs. Do you do them on those?
A: I do still use them on shrugs, but the partial range is more the bottom two-thirds of the stroke rather than one-third…
In essence, I’m simply not emphasizing the contracted position. I get almost there, then lower for another partial.
I will do a full-range set with top contraction as well—usually at a different workout. The partial set allows me to go a bit heavier for stretch overload.
Another short-stroke exercise is the incline crunch, the ideal move for abs…
Again, I pull up till my torso is almost vertical. The photo on the right is full-range; I stop just before that. Then I lower and pull through another two-thirds partial.
For longer-stroke stretch exercises, I use the one-third partials, similar to the recent study that showed stretch partials produced more growth than full-range reps or contracted-position partials on leg extensions. [Eur J Sports Sci. Pedrosa, et al. 2022]
The research verifies that stretch partials are worth a try to pack on new size.
Note: For a chart of stretch-position exercises for each muscle, as well as the ideal and contracted-position moves, see pages 42 and 43 of Old Man, Young Muscle.
Sculpt your perfect physique: Get the ideal exercise for each muscle, the best stretch and contracted add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
Get FREE Protein!
One of our favorite proteins has a try-it-free, no-strings offer, and we don’t want you to miss out. No, this is not a trick or scam—it’s simply a way for BioTrust to get you to try their great Low-Carb protein, no strings whatsoever (just pay a small shipping cost). We’re not kidding…This is an incredible offer, but there’s a limited supply, so grab yours today before the offer runs out** —and it’s delicious, by the way!
–> Get Your FREE Container NOW! (limited inventory)