The World's Smartest Muscle Building Technique

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In this video, I cover the most evidence-based hypertrophy technique to date: long-length partials. We’ll look into the science behind them, how to perform them effectively, and three common mistakes people make.
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Timestamps:
0:00 - Intro
0:09 - What are long length partials?
1:37 - Research on long-length partials
3:54 - Technique 1: As an intensity technique
5:52 - Technique 2: Used throughout the set
7:52 - Technique 3: Integrated partials
8:24 - Common mistakes
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References:
Long-Length vs Short-Length Partials
pubmed.ncbi.nlm.nih.gov/37015...
pubmed.ncbi.nlm.nih.gov/34616...
pubmed.ncbi.nlm.nih.gov/23625...
pubmed.ncbi.nlm.nih.gov/35819...
www.researchgate.net/publicat...
pubmed.ncbi.nlm.nih.gov/33009...
pubmed.ncbi.nlm.nih.gov/36828...
pubmed.ncbi.nlm.nih.gov/33977...
Long-Length Partials vs Full ROM
pubmed.ncbi.nlm.nih.gov/37015...
pubmed.ncbi.nlm.nih.gov/33465...
pubmed.ncbi.nlm.nih.gov/33977...
pubmed.ncbi.nlm.nih.gov/31034...
www.ecss2006.com/ASP/CONGRESS...
Long-Length-Partials Meta-Analysis
www.researchgate.net/publicat...
Quail Study
pubmed.ncbi.nlm.nih.gov/8226539/
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Filmed by Brandon Wells Photo: / brandonblurts
Edited by Jeff Nippard
Music via Epidemic Sound:
Xavy Rusan - Updates
Xavy Rusan - Fact Checkers
Xavy Rusan - See Thru
SINY - Straight Out The Basement
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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17 май 2024

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Комментарии : 1,8 тыс.

@BzKnz220 6 месяцев назад

The smartest intensity technique is to watch Jeff Nippard while you lift.

@metta6516 6 месяцев назад

Epic.

@What-he5pr 6 месяцев назад

Instead of

@JeffNippard 6 месяцев назад

Bro 🥹

@gamedestroyer3070 6 месяцев назад

Yeah, you get additional IQ gains.

@jackcunningham3401 6 месяцев назад

Watch Blood and Guts.

@CrackedZac 6 месяцев назад

I hope people don’t take this too far and only start training the stretched position. One of the biggest arguments for full ROM has always been to maintain good biomechanics in the real world and to equally strengthen your muscles, tendons, and ligaments through their full ROM. If people start ONLY doing stretched reps, I think you’ll start seeing more injuries and chronic postural/mechanical issues

@mikopaq 5 месяцев назад

Exactly

@321Tdog 5 месяцев назад

🤔

@Akarsh- 5 месяцев назад

Like Jeff said, do it for last set or 2 only. Else use integrated partials. But FROM is a must.

@Avogadros_number 5 месяцев назад

Been doing only “stretched reps” for years, no injuries, stronger and in better shape than I ever was doing full ROM. Took me about 8 years to figure out that full ROM is bullshit. Maximum time under maximum (relative) pressure is king.

@seanyboyblu 5 месяцев назад

why would doing only lengthened partials lead to injuries? how are ligaments and tendons not involved in lengthened partials?

@roadstar499 5 месяцев назад

After 50 plus years of training its always great to learn more merhods..i have used partial reps many times over the years..but i never was sure they were effective...having documented proof most definitely helps your training effectiveness...i will make sure i start applying these to all my body parts ..the key to being natty and 65 is not to over train also...recovering is very important..finding just the right workout that hits the sweet spot is most important to me...thanks for sharing 😊

@samdennis9654 5 месяцев назад

I agree in part, however I think it's important to note that these methods to increase overall intensity should be applied for that reason, to reach a higher level of fatigue. Meaning I'd opt to do these long-range partials at the end of a set or workout after you've done your full ROM training. There is benefits to completing the full range of motion simply from a movement/mobility stand point and allowing different joints to rotate and operate well, but 100% love the long-range work for a pump!

@mikopaq 5 месяцев назад

Well said! You are 100% correct.

@mikopaq 5 месяцев назад

@@coolguitargear Changing up your routine regularly will allow you to experience growth spurts regardless of your gimmick.

@theylikollikasecial 6 месяцев назад

I think lengthened partials could be especially effective for pressing movements, because: 1. It is easier to keep upper back and overall posture tight without the top-half of ROM. I feel like I can focus better on moving the weight with proper tempo if I don't have to use so much mental focus on my posture. 2. triceps start taking over in the top-half of the range of potion (especially on barbell presses) This isn't necessarily a bad thing but still worth mentioning.

@Alexxandrooo 6 месяцев назад

exactly

@carlpacquing2575 6 месяцев назад

Good idea. I might try that on my next dumbbell pressing exercise.

@coows 6 месяцев назад

especially on barbell presses, i definitely feel my triceps and shoulder a lot more than my chest on bb bp when compared to dumbbells and the rear delt/chest fly press machine.

@Loha2005 6 месяцев назад

💯

@Viking_Raven 6 месяцев назад

You won't implode on pulling movements if you bend your spine. Obviously talking about SOME of them like cable or machine work. Barbell compounds are obviously not worth the risk. But yeah, as long as it's a safe and controlled exercise, bending your back can give you an even bigger stretch.

@WolfCoaching 6 месяцев назад

It was great coming on, Jeff! Happy to answer any questions about lengthened training as replies to this comment. And if you want some more content on the topic, feel free to check out the channel!

@himesh2006 6 месяцев назад

Wth, you are so fast Dr.

@arjunravichandran1768 6 месяцев назад

I'm confused doesn't the full ROM include the stretched motion too? For example when doing bicep curls i try to stretch and milk the eccentric motion this is my full ROM, is this what the analysts mean when they mention full ROM? Thank you in advance! Edit- if the prior statement is the case then how did this score better than full ROM is it because of doing extra lengthened partials at the end of the set?

@OP-ig1fj 6 месяцев назад

does it work for strength training?

@tibitheking350 6 месяцев назад

every year a new study - omg these fitness big head tell us what to do people - pathetic people - they think we are fuul is this a joke? ))

@WolfCoaching 6 месяцев назад

@@arjunravichandran1768 The full ROM *does* include the lengthened position, but lengthened partials allow you to spend more time in that anabolic position. Likewise, even if a movement is hardest in the shortened position - lengthened partials cut that out, making the lengthened position challenging!

@ryankelly9238 6 месяцев назад

Today I incorporated long partials with 3 to 1 reps on cable flyes. You can definitely feel the intensity change between the 3 long partials and 1 full ROM! Thank you Jeff for always providing us amazing and thorough content!

@SilverSlugs16 6 месяцев назад

This is also something I do intuitively during my back training. Since the bottom stretch of pull-ups and rows is so gnarly and I can move through it even when I fail to finish the peak contraction, I’ve done a lot of sets where I focused on that. Fail full room and still milk it as long as I can reach the deep stretch. My back is now the most developed part of my body lol

@kingdevine7374 9 дней назад

So with the pull up will the partial be not pulling to the top or not coming all the way day?

@scottwelfare9267 6 месяцев назад

Interesting stuff. I think I'll still stick with full ROM for most sets just because of how satisfying it feels but using long length partials as a mechanical dropset on the last set of some exercises sounds like a great idea. Could see that working pretty well for cable flies too

@nygeek6471 6 месяцев назад

You don’t do it only. See Mike mentzer. You fail for full ROM, but can still do partials in lengthened. Jeff talks about it at 4:15

@scottwelfare9267 6 месяцев назад

@@nygeek6471 ya i watched the video. The leading researcher on the topic said he is only doing these partials in his training. I'm just saying I don't think I'd ever do that even if it does give a significant increase in gains over full ROM. I just enjoy full ROM too much

@ethzvn1185 6 месяцев назад

after watching sam sulek ive started doing partials at the end of most sets of most movements. have seen crazy growth over the last 8 months doing it, gained 8kg and still basically as lean.

@DJcs187 6 месяцев назад

I mean, Cbum has been doing this on preacher curls forever. As have probably decades of pro bodybuilders. Adding those partials is free and the basic logic back then and now has been "if I can still manage a couple of parial reps, that means the muscle isn't fully exhausted, so there is more growth to be had".

@Adrian-zu6tm 6 месяцев назад

@@DJcs187 so you switch to the partials when you're close to failure?

@kwest84 6 месяцев назад

If you look at Ronnie Coleman's old training DVDs, he did exactly this. Especially in squats and bench.

@alizaka1467 6 месяцев назад

Yeah I noticed that too

@mathiaspereira5327 6 месяцев назад

Almost every old bodybuilder did it but since the whole "it's not optimal bro" became a thing in fitness people stopped doing it.

@newnewfolk21 6 месяцев назад

He also took body crippling roids

@taeveo9471 6 месяцев назад

@@newnewfolk21What's your point?

@newnewfolk21 6 месяцев назад

@taeveo9471 he could have did body weight squats. With the aid roids give you. And studies show guys that take roids with not working out at all would gain muscle before a natural lifter that's lifting. That's my point

@TheMonsterMichael 5 месяцев назад

Watch 8:34 on x1.75 speed, trust me

@ogilvie1231 2 месяца назад

That was silly

@v1991c 2 месяца назад

Why not 2.0x?

@jnbovee Месяц назад

😉😉😉

@squigl3z78 15 дней назад

I fuckin can’t stop laughing

@RickyCarilli 5 месяцев назад

Solid video. I’ve been mixing these in after decades of the same of workouts and noticing positive results. Great explanation of how it works. Can’t believe I’m just stumbling upon you now Jeff.

@brandonduenow3538 6 месяцев назад

Another exercise that I think gets a big boost in support from this is dumbbell pullovers. Always loved them myself, but everyone always said the resistance curve was bad. Looking a lot better these days

@DJcs187 6 месяцев назад

Great point. One could definitely a video on all those excercises.

@dusk6159 6 месяцев назад

Noticed from experience myself too!

@colenorman5219 6 месяцев назад

100%, it has an awesome stretch and is a great exercise

@polarbearbbb982 5 месяцев назад

I use cable instead of dumbbell by exercising the pullover， the resistance curve goes way more better and lengthen my ROM。

@dimex3362 5 месяцев назад

Always did this for flies as well.

@MrSpwn 6 месяцев назад

This is what I started doing about 8 months ago for my biceps as they are the hardest muscle for me to grow. And wouldn't you know it... my biceps started to blow up. I attribute it to the fact that I can use more weight and hit more quality lengthened partials than full ROM and stimulate greater muscle hypertrophy. It's also less taxing on the core as I don't have to stabilize through a full ROM and I don't end up cheating the weight up to get the full ROM. Surprisingly, I also began being able to engage my left bicep better (I've always struggled with mind-muscle connection to my left bicep). Not sure the mechanism behind that, but I can statically squeeze my left bicep SO MUCH better than I could 8 months ago. I just started about 7 weeks ago doing this for my chest as it's my second hardest muscle group to grow and I am actually starting to notice new growth (I know 7 weeks isn't much time and maybe it's placebo... but I'm going to keep going with chest and see what happens). One last fun fact... this is what I've always done with my calves (because going all the way to my tippy toes hurts my planter's). So I always did the bottom 50-60% of the range where I don't get planter's pain and my calves are literally the most developed muscle group on my body and all the guys at the gym would always tell me how they wish they could have my calves. I never really put 2 and 2 together until almost a year ago looking through some info on this topic.

@TheGreektrojan 6 месяцев назад

I found the same with calves. Jeff turned me onto leg press calf raises and its basically a lengthened partial lift as you barely hit peak contraction but there is constant tension at the deep stretch. Easily my favorite calf exercise. I'll definitely experiment with them more on biceps as that has been a stubborn muscle for me as well.

@alizaka1467 6 месяцев назад

Can vouch for calves. I don't have a good physique(yet) but I have gigantic calves. And i mean like big meaty and incredibly toned calves that look 3d from the front too. To get those, it took me pushing a lot of bikes. And when you grab the handlebar and push bikes, calves work hard while never reaching full contraction. So they are constantly working from full stretch i.e 0-70% rom. Try it out to see how it feels. This way, calves are trained with incredibly high volume. So there are no sets or limited reps. I used to push bikes from anywhere between 400m to 2km roads. Dont ask why cuz it's difficult to explain why i pushed bikes ;) In conclusion, 0% to 60% or 70% ROM with high volume. Just do standard calve raises with high volume in stretched positions, or push stuff for long distances.

@breastmilkenjoyer 6 месяцев назад

Full ROM machine calf raises did some funny stuff to my right foot toes recently, sometimes they cramp just standing around. I'll definitely try just the bottom half.

@CursedWheelieBin 6 месяцев назад

Just be careful with fully lengthening your bicep behind your body. Forcing progression via extra weight too soon can cause a biceps tendon rupture which takes a long LONG time to recover from. Trust me!

@Loha2005 6 месяцев назад

💯🫡

@BigBossMan538 6 месяцев назад

I’ve been enjoying the new bodybuilding workout program, Jeff. It’s been really kicking my butt and it’s a great way to improve my technique. I feel that I’ve been stagnating for a long time in the gym. I’m not quite 100% as I have a sprained shoulder that needs to finish recovering, but I’m excited to really fulfill my potential with this program when it’s better.

@rds.86 6 месяцев назад

was so curious about this (cuz of sam, obviously). Love that you covered it. Awesome content as always Jeff! It's insane to think L partials could be better than full rom. Trying them after the set starts failing is actually extremely difficult -- it's incredible to watch sam blast out like another 5-10 partials after. I try and I can just get like 2 or 3.

@ParvParashar 6 месяцев назад

8:34 Seeing bro Jeff doing some pretty intense stuff always cracks me up. Certainly seems like an advanced intensity technique for sure that we’ll catch up eventually. 😁 Really awesome to see Dr. Milo on the channel. He’s been doing great work in the research field. It’s absolutely fantastic to see him getting recognition that he clearly deserves. Thank you for featuring qualified and experienced people like him and introducing me to many of them. Your videos have been immensely helpful. Your hard work is highly appreciated. Incorporating lengthened partials to maximize hypertrophy is certainly a good idea. I loved your recommendations of using them as an intensity technique and also doing them exclusively for some exercises. I use both full range of motion and lengthened partials and it’s been working like a charm. Excellent video and highly insightful. Everything was explained in a very comprehensive manner. This is a very complete video that deals with all aspects of lengthened partials. 🙏💪👍

@Charles-tz7lc 6 месяцев назад

Always dropping these gems we appreciate you Jeff🙏

@ShaunsJeep 6 месяцев назад

Almost 4,000,000 congrats. Thanks for always being positive and sharing your thoughts and research.

@brianguzman1428 5 месяцев назад

Kudos to you Jeff for being willing to change your mind on the dumbbell fly due to evidence. While I’ve always loved the science based approach, I think the some more old school body builders just stumbled upon these types of micro adjustments by focusing on the pump and neural drive components. So when they give tips and training suggestions they’re trying to explain these concepts their body just knows in simple terms. It’s great to have actual terminology placed on these small details that make a big difference. One concept worth thinking about is a matrix of the types of the different types of techniques and which ones you can combine for even more optimization. For example I imagine using drop sets with lengthening partials could yield good results.

@elliotrichards6948 6 месяцев назад

You're a beast Jeff! Thanks for the consistently trust-worthy information

@belnick 6 месяцев назад

Bought you new program, do partials and they are amazing! You could feel the difference especially during integrated patitals. Now I treat full ROM rep as a sort of "rest" rep, because *properly* doing just partial is so much more difficult.

@krackerrsss 5 месяцев назад

Been training this for the last 3 months and its made a huge difference!

@jaedonlong4084 6 месяцев назад

youre seriously onto something with this, im so excited to try this out in my next gym sessions

@reallyeffingcooltechnodude 6 месяцев назад

I've been incorporating more and more lengthened partials in my training ever since I found Dr. Wolf's youtube channel at the end of the summer. Chest supported rows, pull up machine, peck deck have been really good. Tricep and bicep exercises too. Great pumps and pretty awful/good soreness, if that means anything. Hardest thing for me in the beginning was to standardize my reps: full rom is full rom and you know when you've done it. I needed to reprogram my brain a little bit to get used to the shorter rom.

@Sir_Porridge 6 месяцев назад

Noticed much new growth?

@reallyeffingcooltechnodude 6 месяцев назад

@@Sir_Porridge I feel like my lats, bis and tris have grown more than I expected.

@jeremy242 6 месяцев назад

Agreed, Ive been adding them as intensity techniques (as Jeff and others recommend) and I have been liking them a lot. I usually only add them to the last set of the last week of my mesocycle because tracking them is difficult. I feel like the most growth I've seen is doing these on rows and pull-downs because the peak contraction fatigues so much earlier than lengthened partial reps.

@Josh-sv8nj 6 месяцев назад

i've actually been thinking of implementing these long stretch partials into my workouts (possibly for every rep) because my elbows are a bit F'd. they like to click when i try a full range. i'm glad the science behind these types of reps are coming out to show good results.

@Avogadros_number 5 месяцев назад

Noobie bodybuilding has become the cult of full ROM. Which I believe should only be used for certain exercises such as deadlifts and possibly bench press. Almost everything else, you get so much more out of it from doing “long length partials.” I haven’t done full ROM in years. The fact that maintaining the ROM with the maximum amount of tension is heresy to so many fitness enthusiasts is disappointing.

@emach07 3 месяца назад

Man I've always wondered about this. When I do curls, lateral raises, gosh, pretty much every exercise I do there's always this certain range/area where I don't feel any contraction or like the muscle is no longer being challenged and always wondered if I should just cut that portion of movement out but all the pros say "Full range of motion!!!!" lol Fantastic, the way we keep learning new stuff. This video makes TOTAL sense to me. Can't wait to start incorporating this from now on. Thanks a bunch!!!

@jordonwade5002 6 месяцев назад

As always Jeff, another great and very informative video. Thank you for the hard work!

@josipvran 6 месяцев назад

I started doing LLP on chest supported machine rows 6 months ago, rapid middle trap hypertrophy improvements (which is what I aimed for actually), great technique. Also I love the video Jeff, very well presented! 😀

@treborsavir 6 месяцев назад

Thanks for all this information you consistently put out for free. These videos in conjunction with your new PPL programming has been feeling far superior to anything I’ve previously done while incorporating less volume than I’m accustomed to. Game changer, to say the least.

@NM-hq1io 6 месяцев назад

On week 2 of the bodybuilding PPL prog - so damn good. I was initially against the 4 days in & 1 day off split as I like to keep my days the same but honestly it’s been amazing + holds me accountable to be up early for the gym, even if it’s a weekend! Thanks Jeff!

@ZyroSugar 2 месяца назад

How’s it göong

@alrodriguex706 6 месяцев назад

Really enjoyed the research you do in some videos I seen from you. Outstanding work! This is the standard when you talk about health; I believe.

@BaurJoe 6 месяцев назад

This all makes total sense and glad to see there’s science behind it. Always loved getting that last little bit out of the tank, but wondered if I’m risking injury if I keep going even if I can’t get full ROM. Will definitely be introducing this a bit to my workouts!

@TypicallyUniqueOfficial 6 месяцев назад

I remember the day when people would make fun of Jay Cutler and Ronnie Coleman for not going all the way up on their bench presses and many other movements. It’s just funny to see how bodybuilders who train instinctively get scrutinized for their training methods, but they always seem to be ahead of the curve in terms of methods.

@nunninkav5307 6 месяцев назад

Jay would NEVER lock out with dumbells. He always said he feels it better doing presses like that.

@Loha2005 6 месяцев назад

As you mentioned in the video, this would work great for Incline Smith Machine Press. Even though I always instinctively knew never to lock out on chest presses because you lose mechanical tension on the targeted muscle, which is the chest, this takes it to another level. I really like the technique you used on the pec dec and could also be applied to chest presses as well if you still want some of that contracted position at the top end. I love that we are learning more and more every day about training in real time. We are seeing innovation in hypertrophy right before our eyes and actually have the means of testing to our for ourselves in the earlier stages of training as opposed to body builders in the Ronnie Colman era. You would have to be a fool not to take advantage of this new information.

@thesixpackchick 6 месяцев назад

Really appreciate the detail in this video. I feel like bodybuilders have been doing LLP for decades but they weren’t called LLP… just “partials.” It’s great to have more research to support the method and use in programming 👌

@disphugginflip9279 6 месяцев назад

This is pretty interesting. Tom Platz talked about this in his group training video, the one where he dry humped the air while doing leg extensions. He might not have known the science behind it, but he knew they worked. Ahead of his time.

@strengthbyfitness 6 месяцев назад

100% convinced that a combo of full rom & lengthened partials will prove to be the best approach. After all, reduced injury risk when you end up outside of the partial range you train, strength, capacity and lean mass across the entire length of the muscle are all important. And if all your squats, rows, presses happen in the lengthened partials over 20+ years time, I just can't see that producing a better result than doing both lp and full rom will provide. Solid video as always 👊☕

@dakotaroberts9832 6 месяцев назад

Agreed. Even in full rom lifts, I've been trying to take more time in the second half of the eccentric phase recently. Seems to be the best SFR for certain movements (like hack squats and incline press) over lengthened partials -- for me, atleast.

@Polentaccio 6 месяцев назад

So how do you implement this in practice? Every other rep is a partial or at the end of a set for intensity ?

@marcelocosta1277 6 месяцев назад

Loved this video! Keep up it up Jeff,loving the content lately.💪

@williamdejeffrio9701 24 дня назад

I find all of your videos well-supported with current research and very informative. I have done long length partial in the past and somehow drifted away from them. I will now explore incorporating these back into my workouts. Thanks.

@joel9507 6 месяцев назад

I've been saying the same thing about dumbell flys since the evidence for stretch mediated hypertrophy became known to me. There is a reason that all the bodybuilders from back in the day did them and it's because they're effective. It's also changed the way I look at the seated chest press machine in my gym. I used to stay away from it because at the end of the movement my hands were no closer together than when they'd started (which as we know is the one of the main functions of the chest muscle - bringing the upperarm across the body) the movement, so I thought it was a bad chest exercise. I could feel all the tension in my chest mostly at the start of the movement and less so at the end, and I thought (to be fair, intuitivel) feeling the muscle contracting hardest at the end point of the movement was the most important aspect of an exercise for hypertrophy. Now we know that's not the case I am going to put it back in my training plan for sure.

@vikt 6 месяцев назад

I'll definitely be doing some long range partial work in my next meso. I'll for sure do it when hitting my back and chest, everything else - I'll see as time comes

@carolina_girl7795 6 месяцев назад

Jeff, you are practically giving your new program away. I couldn't pass it up and I'm glad I did. It looks really great! Very impressed!

@rusfit4106 6 месяцев назад

Been doing this mostly for shoulders and biceps and it works amazing, didn't know it has such a scientific significance. Thanx Jeff for highlighting the research

@justinmadair 6 месяцев назад

Love this vid. I'm left wondering about using long lift partials with weights you wouldn't be able to do with FROM, and then switching to lower weights after to FROM or combinations of. Great stuff! Really got the wheels turning and expanded my thinking.

@DJcs187 6 месяцев назад

That would only work well for exercises like rows where the hardest part is the shortened position though. Sure you could bench a weight too heavy for FROM from chest up until your sticking point maybe, but the setup would be rough. Only doable with safety bars then. Depends on the exercise I guess, OHP you could just do the setup but never reach lockout. Reminds me of rack pulls above the knee done with much more weight than people could deadlift FROM, although those technically would've been shortened partials. Or maybe not, if they were done for the traps instead of the posterior chain. Interesting topic indeed.

@shinobi19175 6 месяцев назад

This is mad interesting. I've always did long-length partials till failure on some exercises, but never had dedicated routine for it because I didn't know it actually had any benefits. Looking forward to implementing this into my push, pull, legs split. May alternate days between full ROM and long-length partials.

@aaryamanrattan8662 Месяц назад

I would love to know your observations and learnings incorporating them after 4 months.

@shinobi19175 Месяц назад

@@aaryamanrattan8662 I wish I had more to share with you, but I haven't been able to be as active in the gym as I wanted to because of life😅. However, I incorporating them into my brief at-home workouts, and the results have been nice. For example, after integrating partials into my push ups for a couple weeks, then doing sets without them, I feel a lot more explosive, and can do a greater number before failure. Same for my bodyweight squats.

@p7reston777 6 месяцев назад

I’m loving the program! Thank you for this video! 🔥🔥🔥✅

@AHEUTUBE 6 месяцев назад

The presentation is Excellent. With studies and graphics, my trust belongs to Jeff💪

@pongsakornonnim1845 6 месяцев назад

Really want to hear Dr.Mike's opinion on this topic. This is so interesting. Would definitely use it for my focused muscles. Thanks you, Jeff.

@swiper1131 6 месяцев назад

Mike did a video with Milo a few months ago - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-c90y7RQo_lQ.html

@3v3r1n 6 месяцев назад

He mostly shares this opinion. Also, he already has a joint video with Wolf regarding this topic.

@zerrodefex 6 месяцев назад

Yeah there was even a clip of it in this very video just without the audio.

@BBBerti 6 месяцев назад

He started incorporating them into his training

@sarsattacks 5 месяцев назад

I've started doing stretch partials and they are the biggest game changer I've incorporated in the years of training I have been doing. As you mentioned, it doesn't even seem to have much opposition in the fitness community.

@NikateeN 3 месяца назад

Out of curiosity, how you implementing them?

@sarsattacks 3 месяца назад

@@NikateeN You could either do stretch partial "pumps" after your set using full range of motion, or do accessory exercises with heavier weights with partials. For example, after finishing my weighted pull ups workout with 65 lbs, I would do scapular pulls with 125 lbs.

@Jdario134 6 месяцев назад

This is great news. I love how much information is coming out in the science of hypertrophy! My Gaines the past 6 months have surpassed my previous 2 years of lifting

@briangilley5960 5 месяцев назад

Excellent work on the research 👏🏼👏🏼👏🏼

@pablowentscobar 6 месяцев назад

I've been doing this (very similar to how Jeff laid it out) for a few months now, It helped me break through a plateau I was stuck on with biceps. Unbelievable pumps.

@KungFuZer0 6 месяцев назад

What bicep exercises do you like doing these types of reps on?

@pablowentscobar 6 месяцев назад

@@KungFuZer0 Preacher curls, or anything I can get a good stretch going. Like standing one arm curls aren't as good because your arm is just hanging.

@Susyyasmin 6 месяцев назад

Jeff is the only gym bro I trust with gym science. ❤

@belindapanton719 6 месяцев назад

You are simply the best source of information. Thank you for all that you do 🙏

@83gh 5 месяцев назад

I tried it when I was experimenting with single set to failure combined with constant time under tension - this pretty much enforced lengtened partials to stay in the movement range that kept high tension on the muscle, although for some exercises (like curls) it also meant not going to full extension, beacuse that's where the tension is minimal. I grew way more muscle than ever before, that being said I was (and still am) a relative beginner so I would grow no matter what, and the extra growth could be attributed to consistently hitting true failure for the first time, and then going beyond it with drop sets. Pumps were insane. Sets were significantly harder than the regular ones due to lack of "mini rests" in the locked-out position, and the burn would start hitting very early in each set. It took a lot of willpower to grind through that burn and hit failure. Thank you Jeff for the idea of having every other rep being a lenghtened partial, that sounds like a reasonable middle ground that also keeps sets comparable to each other (unlike dumping on the lenghtened partials onto the last set).

@tribunaldude 6 месяцев назад

A lot of the research on stretch mediated hypertrophy has been distilled down to the weekend warrior and gym community by my friend Chris Beardsley, who is himself one of the researchers in the very field (Milo should be familiar with him) For those who follow him on Patreon or medium or Instagram, the whole stretch mediated hypertrophy advantage seems to be confirmed only for the lower body AND for the pecs (Milo please feel free to cut in if I've misunderstood) . Another thing, stretch mediated hypertrophy will cause a more "longitudinal hypertrophy" rather than "thickness". But.. and this is the kicker.. stretch mediated hypertrophy involves mostly the active elements and STOPS working very fast and will cause no additional hypertrophy beyond a certain point. However, STATIC STRETCHING will keep yielding hypertrophy (since passive elements are involved).

@WolfCoaching 6 месяцев назад

Chris and I (for that matter, Chris and most evidence-based professionals/researchers) don't see eye-to-eye on the matter. At present, I think the evidence suggests that all muscle groups do likely benefit, and there's no robust reason to expect these gains to be short-lived

@alizaka1467 6 месяцев назад

My calves are incredibly huge and 3d from the front. And the way i achieved that was from never reaching full contraction but training from 0% to 60% or 70% max ROM with incredibly high volume

@animefun9927 6 месяцев назад

just watching him perform the set makes me wanna hit the gym

@stevenzak199 6 месяцев назад

This is a game changing video. I've long heard of using partials, particularly from John Meadows, but he presented them as something extra when you've failed at full ROM, getting a little more TUT, something additional that's better than nothing .... (He also, of course, did heavy, high-rep lateral raises ...) But this puts a new spin on it - partials for their own sake, with their own merits and benefits. I started experimenting in the gym yesterday - leg presses with partials alone, partials after full ROM, alternating a few reps of each ... Chest press machine alternating full ROM with partials in a single set, or doing countdowns: 5 full ROM + 5 partials, then 4 each, 3, 2, and 1, or 5, 3, 1, or 5, 3, 2, depending on how you're feeling (all with no breaks). Of course, 1 1/2s are another familiar version. Wondering whether 21s arm curls might not be as useful as 14s - skipping the upper half (non-stretched) partials. In any case, I'll be using this technique a lot, now that I've come to think of partials in this new way. Thanks, Jeff.

@neppe4047 4 месяца назад

which one do you like the most now after experimenting with all of them?

@markpedersen5986 5 месяцев назад

Thank you for confirming, I always felt more development when running low on ROM and definitely feeling better results while doing LLP when fattigued🙌🏼

@franciscoxbastidas1147 5 месяцев назад

Te quiero mucho nippardo y su mentalidad de cambiar de opinión al saber cosas nuevas sin miedo a ser criticado

@kira6353 6 месяцев назад

you should also mention the fact that not all the muscles benefit from stretch mediated hypertrophy. for example, for biceps a mid position curl would work the best. also you should also take in account the fact that longer length training produces more muscle damage so you'd need to adjust your volume for each different muscles depending on the amount of longer and shorter length training

@WolfCoaching 6 месяцев назад

At present, the evidence is consistent in all muscles that have been studied: lengthened training grows more muscle than shortened training. This includes the quads, hamstrings, glutes, adductors, calves, biceps and triceps.

@DJcs187 6 месяцев назад

Using exclusively LLP on hamstrings sounds like a great recipe to not be able to sit down for a week. 😂

@mafuukan 6 месяцев назад

@@WolfCoachingall heads of the shoulder as well?

@TrevorFullbright 6 месяцев назад

Super happy to hear you mention you think it's to early to throw out the idea of doing anything that overloads the mid to short range. I still think it can be super valuable if nothing else as a means of fatigue management.

@Zetrow7 5 месяцев назад

The editing is progressive overloading for real! In love with those muscle tissue animations

@yaboiij6694 6 месяцев назад

Its probably most beneficial to do them on a movement where the hardest part of the range of motion is in a lengthened position. But If a movement is shortened biased (ex. Spider curls), then I’m going to make sure I go through the part of the range where most of the work is being done. Or else just don’t pick shortened biased movements

@markus4887 6 месяцев назад

The scientist he interviewed said the opposite in a comment above. He said to do them for exercises where the short part is the hardest like many back, rear delt or biceps exercises.

@tomasstevensonhoyos4009 5 месяцев назад

Hey Jeff, I am a huge fan of your effort to provide updated while highly useful, nuanced, and actionable advice on the internet. In your "How To Train Like A Minimalist" video, you mentioned how drop sets can be used to allow for more high tension reps while reducing time in the gym. Connecting this video with the minimalist video, it appears to me that long-length partials could be more effective in a minimalistic routine, compared to drop sets, to both save time while stimulating hypertrophy, would you agree (if not why)? Or is this just majoring in the minors?

@psycholars1 5 месяцев назад

IMO they both have their utility, but you know they're not mutually exclusive, you could certainly combine them in whatever fashion suits you. However I believe drop sets only has evidence as a good time saving tool, whereas lenghtened partials seems to be a superior hypertrophy method overall (compared to full ROM) and should probably have some place in any hypertrophy routine whether minimalistic or not. My 2 cents, no expert

@tomasstevensonhoyos4009 5 месяцев назад

Appreciate it!@@psycholars1

@Tenthirty5 5 месяцев назад

John Meadows was on to this before any study came out. He has one and a half reps, bottom-half partials, and 1/2 and 3/4 reps in programs from 10 years ago. He wrote it in programs as the primary rep style, and as an intensity technique. Dips, pec deck, rear delt flys, laterals, pull downs, hacks and the list goes on. You can use this on any movement.

@Toolz1980 5 месяцев назад

Great stuff, going to try this starting this week. Also, how do you feel about pointing the toes downward on a hamstring curl? I always got recommended doing that because of "better mind-muscle connection" and "greater effectiveness".

@343gabe 6 месяцев назад

Love it. What about a video on benefits on staying natural? Keeping hormones regular, acne, blood pressure. I'm sure there's way more. Keep it up Jeff!

@fotis3v480 6 месяцев назад

About the only benefit is not having the negatives of steroid abuse😂😂. Otherwise you'll be smaller,weaker,look worse than an enhanced guy, people also don't realise you do not need some turbo cycle to become elite if your genetics respond so you can still be healthy enough and live long. Life is sht do what you want no difference dying at 40 or dying at 50 to something worse than heart failure or liver failure, as a man your chances of having a happy family with these hores out there is slim to none so why bother stressing.

@TurnOntheBrightLights. 6 месяцев назад

@@fotis3v480Whoa that comment took a turn at the end 💀

@minupakumarasinghe3446 6 месяцев назад

@@fotis3v480r u ok?

@RobertBrooks-uu7cu 6 месяцев назад

Yeah that turned into some real venting and coping mechanisms at the end there. Like he was trying to convince himself lol

@andrewlalis 6 месяцев назад

@@fotis3v480 you good bro?

@_NKBD 5 месяцев назад

The science based community finally figuring out what gym bro's have known for decades. Training to failure and hitting partials to failure elicits a lot of growth. The idea of doing your last set as all partials is something I hadn't considered previously and I'll most certainly give that a try.

@janish334 4 месяца назад

gym bro's mostly do mid range partials, never really going in a deep stretch with good control. imo

@christopherwoods7805 6 месяцев назад

Awesome content. Thank you, Mr. Nippard.

@Grandinaire 2 месяца назад

Hey I been watching your videos and they are very informative, I just checked your program in the description. And wanted to ask do you recommend and think it will be helpful for someone who is fairly new/new to the gym? I would say I’m skinny, and wish to build muscle and overall strength, would you recommend full body pack or other? Or different program in general? Hope you see this, thank you

@turo302 6 месяцев назад

Dr.Mike is absolutely fuming

@blackgold4291 4 месяца назад

PRISON WORKOUTS WIN AGAIN.

@cannabico6621 2 дня назад

dont romanticize prison

@keithmiguel8846 5 месяцев назад

Very interesing video Thank you...I wonder how this technique factors in when one considers the concept of maximum resistance in the contracted position as the original Nautilus cam was theoretically supposed to provide? We know barbell exercises dont provide maximum resistance in the contracted posistion in many cases...I am a new subscriber but already I am enjoying your content

@LucyGooce 6 месяцев назад

Is anyone else just hella happy this guy does what he does? I mean like bro really gives us all this Essential Info for free, absolute legend keep up the phenomenal work buddy💪🙌🙌

@joshuac9917 6 месяцев назад

First

@lightskin.hercules 6 месяцев назад

Damnit

@HeadshotsOnlyable 6 месяцев назад

haha@@lightskin.hercules

@joshuac9917 6 месяцев назад

@@lightskin.herculesyou snooze, you lose brother

@zankiatsu6833 5 месяцев назад

Ima try the integrated Partials on my lifts, seeing this vid, I realized I've been doing long length partials at the near end of my reps unknowingly, that's probably why i've been seeing crazy muscle growth, but it feels like it would make my routine more enjoyable trying integrated partials, especially if there is research that it helps with muscle growth. Regarding Kickbacks, I've had the most growth with my triceps from integrating Kickbacks to my Push routine along with Tricep Pushdowns, I don't think people should disregard kickbacks, especially if you are doing them optimally imo. Awesome video as usual.

@matthewloynd9364 6 месяцев назад

So I have restarted my workout journey using Jeff's original fullbody workout about a year or so ago. I saw some good results but it was a mix of both hypertrophy and strength training which I am excited for both. Just off of the video's though, I felt like I was missing something. I pre-ordered and have started using the new program just this week, and I don't know if its because I have switched up my program so my muscles are not used to the stress or what but man does this kick your butt in a good way. The program is very well thought out and fantastic and I am excited to see how much progress is made after 10 weeks. I also do concure that the long-length partials are a bit tricky to get down. You naturally want that lock-out to rest but you will know once you get the technique down. It hits very differently.

@Henrique.Souza0601 6 месяцев назад

Script, editing and content superb as always ❤ Congratz on 4MM subs!

@Diablokiller999 6 месяцев назад

That's cool, doing training like this for almost 20 years now - splitting the set in 3 parts, full ROM, short and long partials in equal distribution. Melts my biceps every time :)

@lukasilje2335 3 месяца назад

Thanks for examples mate!

@Idiotsincarshere 6 месяцев назад

Jeff, first, you're almost to 4M subs, so early congrats! Second, Sam Sulek is quickly catching up on your 3.98M subscribers. I think he's at 2.15M as of yesterday!

@pmf026 6 месяцев назад

Will definitely try to incorporate half-roms in my pushup/pullup routine. Good stuff, Jeff!

@TampaCEO 5 месяцев назад

WOW!!!! I was taught this type of workout by a bodybuilder about 40 years ago. I guess he was way ahead of his time! He called them "sevens" where you did a set of 21 reps (7 upper, 7 lower, 7 full range). I tried it a few times, then forgot all about it. Thanks for the incredible instructions. I will work these back into my workouts.

@loneuo8923 2 месяца назад

Jeff , you are one of the greatest fitness experts/Influencers.your videos Are helping me a lot for my end of study project.Thank you man !!

@Shibadoctor 3 месяца назад

Amazing advice seen three videos so far. Great advice back to some training after a few years off. I'd forgotten how to train .

@GrimlyAlbion 6 месяцев назад

thank you for this video, well made and straight to the point

@mrose4132 7 дней назад

This is good evidence for continuing your set past failure to complete full range and perform a few LL partials at the end of your set.

@wanderb0y 6 месяцев назад

Awesome work, Jeff (Just not enough of 'Bad-Form Jeff' this time around). I've been focusing on the lengthened aspect of exercises since watching a lot of Eric Janicki's videos. I think lengthened partials has the potential to take my efforts to the next level. Will hit my lagging body parts with it and see how they develop. Thanks for your efforts.

@Getfitprescott 15 дней назад

As a trainer, I’ve been doing this and teaching this for YEARS. Wow. I had no idea it was actually studied. Thx for this

@jamesthegreaterofficial8631 6 месяцев назад

Watching you doing pulsing squats with the bar is mind bending

@charlesbonfante9188 Месяц назад

I will certainly give it a go. Thank you. Good video!

@SBfootsnips Месяц назад

Bro made me fall in love with fitness and nutrition. Thanks for changing my life man :)

@Bazyang23 6 месяцев назад

Very informative content bro. Thanks

@jdesa9637 2 месяца назад

I'm 68 years old and thought I'd heard of everything, but this is new to me. I've tried partial reps, but long-length reps is an interesting twist. I'm definitely going to try this - thanks for posting!

@gavinweekley389 3 месяца назад

You the man Jeff. Love these videos

@QC9B4XK6u 5 месяцев назад

Jeff I'm already waiting for your dedicated long length partials program.

@ItsABoroThing1989 6 месяцев назад

Done this for over 15 years simply because it felt right and gave a much better connection even at the end of ROM but the stretch has always been essentials and then the more qualified you become the more you study and practice what you preach it makes total sense

@slamliftz 6 месяцев назад

Definitely have been adding these to the majority of accessory movements and have noticed a good amount of growth. Outside of the long length partials, I also believe they're helpful to incorporate for their mental benefit of truly pushing closer towards true failure of the muscle.