The World’s Smartest Muscle Building Technique
In this video, I cover the most evidence-based hypertrophy technique to date: long-length partials. We’ll look into the science …
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"Harmony in Every Heartbeat
December 23, 2024
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I picture this technique as “shrugging” the weight where you first stretch the muscle being worked and squeeze the weight contracting it til no more contracting can be provoked. On every set.
How do we perform long length partial for skull crushers? Bottom part of movement and lift half way or arms straight and lower half way?
So to focus the peak of the bicep instead of going for whole bicep mass I would focus the short head or long head? Top rep with squeeze or bottom end with stretch?
I follow Jeff
I'm a calisthenics/flexibility guy. I already do a lot of lower body flexibility-work, but I decided to try something new, since I haven't been in a working out mood recently. I would stand wide, front leg for support, most of the upper body being supported by the bed. My back leg is stanced out, like a lunge but high, but I intentionally pull the toes in, in order to force a stretch and hopefully give some flexibility to calves, since I was talking with a friend about how painful random calf cramps can be. When I did this (push as far as you feel on that back leg, and then force your heel to touch the ground through extension), I noticed a tremendous amount of tension, like a painful amount. And it made me think about something, why do we use calf raised as our preferred method of calf training? Pushing away from the ground has your calves in their most shortened position, that's like training your biceps with traditional push-ups. And when you flex your calf, you pull in and push your toes out, similar to how when you flex your bicep, you shorten the bicep muscle. So the question becomes, how do we actually train the calf in a way that abides by modern science? I don't have an answer to that, but maybe if this comment doesn't get buried, it can lead to one?
Well new study condradicts the entire video😂
Idc if they actually are superior for hypertrophy. They look ridiculous.
I may have to watch this video again, because it is not clear to me why full stretch partials would be superior to full range of motion sets. A full range of motion necessarily includes the full stretch partial component, plus an additional component. You may save a bit of time doing a full stretch, partial, but if time is not an issue, so what? Is it because the short stretch partial component of a full range of motion, exercise, depletes your energy and thus limits your ability to lift in the more effective full stretch zone?
Looks like Milo showed that doing all sets in long length partials is the way to go
I’ve been doing this for years.
Only problem I have with lengthened partials is with things like the barbell chest press and squat… I would put myself in danger because it ain't easy to milk to failure and then bail gracefully.
Jeff, I don't know if you've ever watched vids of Sergio Oliva training. When I first saw this years ago, what surprised me was his range of motion. Here's his chest workout on YouTube. https://www.youtube.com/watch?v=lEV2sDf1yy4&list=PLhsPidtMZ94iUvto-hES-S0z7f71UjgpW
I think the best approach would be sprinkling partials at the end of each non-strength-focused set. That way it's easier to track progress. Especially with the "sprinkled in" method, our excel sheet, notes, or in whatever app we track in, it would be a disaster to input alternating half and full reps.
Chase progressive overload on the typical full ROM, but, then crank out partials once a full motion is not possible with good form.
I don't know how long term of a solution it would be to stick to partials as a main source of hypertrophy stimulus, and there is no way to make a decisive conclusion on it with testing, it would be limited to anecdotal evidence by athletes who commit to it. I think it stands to reason, that for continuous progress, in a safe and sustainable manner, we will need an adequate amount of full ROM training, in order to build strength.
So, I predict that after a while, lengthened partials will be understood as a good tool that has an application, but isn't the bee's knees and king of all methods. We're going to be putting it into our programs when a different stimulus grows stale, but full ROM will still be the meat and potatoes of lifting.
But right now, the people who are REALLY into it, view it the same way people did super sets a while ago, putting it into every program without any consideration for how long it will be present, if it even makes sense for what it's being applied to, and going overboard with what percentage of exercises in the program it has been added to.
We also should be clear on safety. I feel like already enough people don't have a good enough understanding on how not to kill themselves on the bench press, watch someone go press on a smith without a good safety, and guillotine themselves attempting to stay in the lengthened partials as long as possible with a meaningful weight, recipe for disaster.
Another place where I see bad choice of exercise and equipment, would be seated calves. Many machines don't have the right amount of clearance or safeties, to be able to escape being stuck during a partial, as for the method to make sense, you'd need to be loading heavier than what you'd normally do on full ROM.
That's probably because with weights the most resistance is at the stretched part of the repetition. But what if you're only working out with resistance bands? Would you still do long partials because it's still where the stretch is, or short partials because the most resistance is now at the contraction end of the repetition?
Imagine they release the quails and they just mog their friends.
Markus Rühl trained often with this method
3:46 quail study is crazy lol
How would one go about learning which muscles are activated during a specific movement. Like I'm wondering what muscles get activated when carrying a box in front of you. Do the muscles change depending on weight, weight distribution, size, etc? My shoulders blew up when I was framing carpentry, and people thought that I was going to the gym, but I just lost a bunch of weight and was lifting and carrying stuff all day long. Be curious to know which things I was doing that contributed the most. I would guess that for shoulders it would have been things that required a wide grip but most of the time in labour jobs, if you are walking with stuff you are trying to carry it on your skeleton. So the only things I can think of that were doing the most often would be pushing or pulling laterally. Like holding a window or door in place as it gets hung for instance. The shit weighs a lot and we had a lot of wind where I was building that summer. It sometimes required a lot of sustained effort, but mostly static holds and people always say isometrics don't do shit.
I use to do short length on pull-ups, then I decided to drop fully to a hang and stop before chin over, so actually doing long length partial. HUGE difference in muscle size gain!! Plus it actually made me stronger than I had gotten from doing full pull-ups. You can actually feel the burn.
I’m trying to work out what is a long length partial on push ups?
downvoted for computer generated voice, lack of sources for claims (no mention of Glutes?!) and lots of blahblah, no information
Arnold did the partial reps db fly and his chest was insane.
you're probably 5'6
AKA the Sam Sulek technique lmao
watch sergio oliva workout . theres videos on youtube,the man is doing long length partials!
So theoretically, is it possible that EMS pads placed say on the bicep and the doing an isometric hold on a bicep cable curl behind the body with more weight than you can curl and just slowly under control pulsating my biceps in about 25% of the ROM would be absolutely incredible for gains? Because that EMS pad would place more tension on the bicep as it attempts to make it contract, slightly lengthening and shortening the bicep, and the tension of the heavy weight seems to me like it would combine to absolutely just RIPPING apart that muscle. Can we get a study on this lol
thanks for your work bro. using it and taking notes 💪🏼
thank you for being concise at straight to the point. the video is now muted and playing in the background so you get the view. love u.
Isn’t there an argument to use only lengthened partials for every set because doing so would allow you to lift more weight?
Like maybe you do full rom sets in your week but have a session where you up the weight AND do LLP. Because that’s surely a confounding variable in the studies if your doing sets to failure and progressive overload your naturally adding more weight to LLP than you can do a full ROm
Long length partials, a technique focusing on exercising muscles in their most stretched position, have been shown by multiple studies to be more effective for muscle growth than both short-length partials and, in some cases, even full range of motion exercises. Leading researchers and the speaker support incorporating this technique into hypertrophy training for a potential 5-10% improvement in muscle growth. However, it's recommended to balance long length partials with full range of motion exercises for the best overall results.
I would think full range of motion would work additional auxiliary muscles the partial wouldn’t hit. I could be wrong thi
So what do you guys think about if after my 8-12 raps of full range i start doing partial stretched reps to truly reach the failure? Do you think its a good use of this long length partial technique?
I think I’ve been doing partials toward the end of my working and drop sets.
How about keeping the muscle in streched position indefinitly without any movement at all but with weight on it? E.g. just sit in a squat position with a heavy weight on your shoulders? Could we exspect muscle growth from doing that? Are there studies on this idea?
Why does this dude always puff out his cheeks when he flexes? Makes him look like a bearded chipmunk
Dude is 5 ft tall. Pay attention!
If yall haven’t, the squats Jeff was doing where you just skip the lockout are actually KILLER, even if you don’t go for partials try that on leg press and squat, insane pump