PMID: 36662126 - "Which ROMs Lead to Rome? A Systematic Review of the Effect of Range of Motion on Muscle Hypertrophy"
This study goes over the effectiveness of using Full ROM vs Partial ROM.
When comparing the effectiveness of using full range of motion (ROM) versus partial range of motion in exercise routines, several factors come into play.
Full ROM exercises typically involve moving a joint through its complete range of motion, whereas partial ROM exercises involve only moving a joint through a portion of its full range.
Performing exercises with full ROM can lead to greater muscle activation, improved flexibility, and increased joint stability. However, partial ROM exercises can also have their benefits, such as allowing for heavier weights to be lifted and targeting specific muscle fibers.
Partials Explained:
Partials are when you perform a partial rep ( 1/4 or 1/2 a full rep).
In this study the participants performed partials in the beginning & end range of each movement (first half & second half).
Example:
1 group did partial curls in the beginning range = arm fully extended to 90 degrees.
Another group did curls at the end range = 90 degrees to full elbow flexion.
In this study individuals were broken up into 5 mixed groups.
Group A- Used Full ROM
Group B- Used Partial ROM in the beginning range
Group C- Used Partial ROM at the end range
Group D- Used a mix between A&C
Group E- Used a mix between A&B
Each group performed various workouts using their assigned ROM. After months, each individual was measured to see the effectiveness of training through varying ROM.
Results of the study:
At the end, evidence suggested that certain muscles tend to experience optimal growth when training at longer muscle lengths. Using either partial or full ROM, these muscles include:
Quadriceps Femoris
Biceps Brachii
Triceps Brachii
“The use of Partial ROM in combination w/ Full ROM training should be considered when prescribing hypertrophy-oriented resistance training programs”
Analyzing the findings of this study allows us to draw some conclusions.
Firstly, combining Full ROM & Partial ROM exercises seems to offer the most effective results. For hypertrophy (muscle building), it was observed that certain muscles benefit from training in the lengthened position, such as the quads. For instance, exercises like squats are particularly effective for loading and training the lengthened position of the quads.
It's important to note that training muscles in both mid and shortened positions is still necessary, but consider prioritizing the lengthened position for specific muscle. Ultimately, the choice between full ROM and partial ROM exercises depends on individual fitness goals, injury history, and personal preferences.