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Cut Through the Noise About Lengthened Partials | Strong Talk | Men's Health
Men'sHealth
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01/04/2025
Cut Through the Noise About Lengthened Partials | Strong Talk | Men's Health
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Sports
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00:00
There's a lot of new training science, I think, out there now, too, especially with kind of,
00:04
I guess, the length and partials thing. That's the thing that's very hot on Instagram,
00:07
very hot on all socials right now. It's kind of the new way that we should be thinking about
00:10
muscle building. I guess, can you explain a little bit about that? And then I want to hear
00:15
what you guys think of it. Yeah, I'd be happy to. So, I don't know who the first researcher was
00:18
to kind of explore this. You know, the first research I saw was on comparing, you know,
00:26
shortened partial versus lengthened partial versus full range exercises. And what emerged
00:35
from that was that the length and partials seemed to create the same growth response as the full
00:42
range, and that the shortened partials were less muscle growth than either of the other two
00:49
protocols. All of a sudden, we started looking like, hey, if you're just doing like the bottom
00:55
of the movement and that's it, you get the same growth as doing the whole movement.
01:02
So, maybe it's really just the lengthened part of the movement that's driving all the growth.
01:09
And then some more research came along and started comparing stretched exercises where the heaviest
01:18
or the hardest part of the exercise is in the stretch versus other ones where the easiest part
01:24
is in the stretch. The first one that I recall with that was the incline bench dumbbell curl
01:29
versus the preacher curl. So, with a preacher curl, as you're lowering the weight, the weight
01:36
is horizontally moving further away from the elbow, okay? So, there's more torque the farther
01:42
the – like if you're going to hold something heavy, you hold it in close to your body. You
01:45
don't hold it way out here. It feels 80 million times heavier out here. So, the horizontal distance
01:52
determines the amount of torque that's imposed by the load on your system. And the greater the
01:58
torque, the more your muscles have to increase tension to match the torque levels. So, the
02:06
preacher curl blew away the incline bench curl for how much biceps growth you got. The bicep is
02:14
greatly stretched with an incline curl, but the weight is directly under your elbow at the bottom
02:20
of the exercise. So, it's not heavy there. It's like you can just sit there and hang out with it.
02:25
So, then this idea that the resistance profile needs to be matched so that the heaviest part
02:33
of the exercise is when you are at the greatest stretch part of the muscle.
02:38
And if you look at most compound exercises, that's exactly what happens, okay? As you squat,
02:43
you lower yourself and your knees and your hips are horizontally moving away from where the barbell
02:49
is. So, the more your knees go forward, the more torque is put on the quads and the more the quad
02:56
tension has to increase. The more your hips sit back, the more your glutes and hamstrings have
03:01
to create tension to match that torque of the load. A deadlift, it's the same thing. As you
03:07
descend, your hips sit farther back. With a bench press, it's the same thing. As you lower it,
03:13
your elbows are moving horizontally further away from the path of the barbell.
03:18
Most compound exercises naturally feature this kind of resistance profile as you go into stretch
03:24
and like standing up with the barbell at the top of the squat is pretty easy and most people avoid
03:30
sitting down to the bottom of a squat because that's where it's hardest. So, it begins to kind
03:36
of, I think that the problems with it right now is everyone's trying to research every muscle and,
03:42
oh my, let's see if it works for the brachialis and let's see if it works for the tibialis
03:46
anterior and they're doing these like kind of cheap studies where it's like let's do an eight
03:51
week study where with your left arm you do the length and partial with the resistance profile
03:56
and the right arm is going to be a short and it's like they don't give enough time and the stimulus
04:03
is just kind of weird in some of these things. So, it's going completely overboard. I think
04:08
in general though there's some really good take-home points that when you stretch a muscle
04:15
and challenge it, that's probably the greatest threat you can put on it and most of the staple
04:22
exercises that have been around for the test of time that everybody goes back to feature that
04:27
naturally and that the things that most people do that never make progress is they just do quarter
04:34
squats at the top and they use too much weight and they never go low enough, okay? Same thing
04:38
with bench press. You go and you see everybody that gets no results and they're just up here,
04:43
you know, and it's like, dude, that's not doing anything. Same thing with leg press,
04:47
right at the top, all the plates, that's not doing anything versus somebody like for real where it's
04:52
like boom, they bury that thing deep, they hold that stretch and they drive out of that stretch
04:58
and it's like that's the real deal. Yeah. Have I been doing it wrong the whole time? Can I really
05:03
grow my chest like this?
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