The hosts debate whether lengthened partials are worth it in training, weighing the stimulus gained against the fatigue incurred. They explore the effects of fatigue on hypertrophy and the lack of studies comparing full range of motion with partial range of motion. The importance of muscle adaptations from stretch-mediated hypertrophy and the significance of training muscles at a moderate length are discussed. The concept of failure in fatigue physiology literature is examined, as well as the relationship between neuro-mechanical matching and length-tension. They also discuss exercise selection for muscle mass gain and the limitations of certain studies in exercise science.
There is a trade-off between the stimulus and fatigue incurred when adding lengthened partials to a workout, and it varies depending on factors such as training status and muscle group.
Lengthened partials can provide a greater dose of total tension by accessing both active and passive tension in the muscle, but the calcium ion-related fatigue they cause can negatively impact subsequent sets and overall workout volume.
The worth of adding lengthened partials depends on factors such as individual goals, training status, and muscle-specific biomechanics, as different muscle groups have different roles and activation patterns across different ranges of motion.
While lengthened partials may provide a beneficial stimulus for novice or less trained individuals, the trade-off between stimulus and fatigue may make them less worthwhile for more advanced lifters.
Deep dives
The trade-off between stimulus and fatigue
When considering the worth of adding lengthened partials to a workout, it is important to weigh the stimulus provided against the fatigue incurred. The trade-off between stimulus and fatigue can vary depending on factors such as training status and muscle group. In general, lengthened partials can provide a greater dose of total tension by accessing both active and passive tension in the muscle. However, the fatigue caused by lengthened partials, specifically calcium ion-related fatigue, can have a negative impact on subsequent sets and overall workout volume. When assessing the worth of adding lengthened partials, it is important to consider factors such as training status, muscle recruitment, and the impact on subsequent training sessions. For novice or less trained individuals, lengthened partials may provide a beneficial stimulus, while for more advanced lifters, the trade-off between stimulus and fatigue may not make them as worthwhile.
Considerations for specific muscle groups
When considering specific muscle groups, such as the quadriceps or biceps, the impact of lengthened partials may vary. For example, lengthened partials for the quadriceps in a leg extension can provide a greater dose of total tension, but the calcium ion-related fatigue may limit overall workout volume and frequency. On the other hand, lengthened partials for the biceps in a curl exercise may primarily involve the brachialis or brachioradialis and may not provide as much benefit for the biceps themselves. In both cases, the worth of adding lengthened partials depends on factors such as individual goals, training status, and other programming considerations.
The importance of muscle specific biomechanics
A crucial consideration when evaluating the worth of adding lengthened partials is the muscle-specific biomechanics. Different muscle groups have different roles and activation patterns across different ranges of motion. Assessing the impact of lengthened partials should take into account whether the specific muscle being targeted benefits from the range of motion emphasized. For example, the focus on partial range of motion in a lap pulldown may primarily involve the pectoralis muscles at the top portion of the exercise, rather than the lats throughout the entire range. Similarly, understanding the functional anatomy of the muscles being trained can help determine the worth of adding lengthened partials to a workout.
Considering individual goals and training status
Ultimately, the worth of adding lengthened partials to a workout depends on individual goals and training status. Novice or less trained individuals may benefit from lengthened partials as they can provide a unique stimulus and help develop muscle strength and growth. However, for more advanced lifters, the trade-off between stimulus and fatigue may make lengthened partials less worthwhile. It is important to consider biomechanics of the specific muscle group, training history, and other programming factors when determining the value of incorporating lengthened partials into a workout routine.
Summary of Podcast episode
In this podcast episode, the speakers discuss the concept of failure in training and debunk various misconceptions. They emphasize the importance of understanding different types of failure, such as mechanical failure and task failure. They argue that there is no need for advanced lifters to incorporate length and partials into their training, as it doesn't provide additional benefits and may even negatively impact performance. They highlight the importance of understanding fatigue mechanisms and their implications for hypertrophy. The speakers also touch on the limitations of certain scientific studies and the need to consider physiological factors in training.
The Relationship Between Strength and Hypertrophy
The speakers discuss the relationship between strength and hypertrophy, noting that it is not a one-to-one correlation. They explain that while there is a general relationship between the two, there can be discrepancies and variations between individual responses. They mention that strength gains can occur without significant hypertrophy, and vice versa. They highlight the importance of considering neural adaptations, muscle damage, and other factors that contribute to changes in strength and hypertrophy. Overall, they emphasize the need for a comprehensive understanding of the underlying mechanisms when interpreting the relationship between strength and hypertrophy.
The Limitations of Lengthened Partials
The speakers address the concept of lengthened partials in training and their limitations. They argue that advanced lifters may not benefit from incorporating lengthened partials into their workouts, as it may not provide additional stimulus for growth. They highlight the potential negative effects, such as increased CNS fatigue and calcium-related fatigue. They suggest that understanding the specific adaptations and mechanics of each muscle group is crucial in determining the suitability of lengthened partials. They also touch on the importance of considering individual training status and muscle damage susceptibility when incorporating lengthened partials into a training program.
