Ep. #978: Mike Israetel on Partial Reps Versus Full Range of Motion

We’ve all seen the half- or even quarter-squatter in the gym. Maybe you even used to be one of them. And then you may have learned about using a full range of motion, made amends for your sins, and started squatting to parallel (or even ass to grass). Well, what if partial reps actually weren’t so bad after all? What if there was a way to do them that maximized their effectiveness? What if partials could actually be more effective than full ROM training? That’s what I’m talking about in this interview with Dr. Mike Israetel.

In case you’re not familiar with Dr. Mike, he’s a repeat guest on my podcast for good reason.  Not only does he have a science background with a PhD in Sport Physiology, but he’s the co-founder of Renaissance Periodization, a successful blog, coaching program, and fitness platform, so he’s worked with thousands of people and definitely knows how to get results.

In our discussion, Mike and I chat about . . .

- What a “full” range of motion is and the pros and cons of partial reps

- The good and bad reasons to do partials

- Why effective partials aren't the kind you most often see bodybuilders doing

- Stretch-mediated hypertrophy and the proper way to do partial reps

- How to incorporate partial reps in your training and judge their effectiveness

- Which exercises are best for doing partials

- And more . . .

So, if you’re curious about why you might want to try partial reps and how’d you go about trying them and assessing their effectiveness, listen to this podcast and let me know what you think!

Timestamps:

(0:00) - Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points!

(0:36) - Is it always necessary to use full range of motion?

(13:10) - What are some reasons not to use partials?

(23:50) - How much volume would be reasonable?

(25:27) - Do you find yourself doing partial range of motion on an exercise because the full range of motion is less effective?

(40:31) - How do I incorporate partial work into my training?

(46:35) - What are your thoughts on duration?

(55:17) - Which exercises work well with partials?

(1:14:31) - Where can people find you and your work?

Mentioned on the show:

Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points!

Mike’s Youtube Channel: https://www.youtube.com/c/renaissanceperiodization

RP Nutrition Coach Certification: https://info.rpstrength.com/rp-cnc-lvl-1-in-session/