Why Long-Length Partials Are Good For Muscle Growth (ft. Dr. Milo Wolf)
Nov 17, 2023
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Dr. Milo Wolf, a fitness expert specializing in long length partials, discusses the effectiveness and benefits of incorporating long length partials into a bodybuilding program. The podcast explores the concept of long length partials, suitable exercises, and the importance of recovery and intensity in muscle growth.
Long-length partials can lead to increased muscle growth and should be considered for hypertrophy training.
Research consistently shows that long-length partials result in greater muscle growth and hypertrophy compared to full-range of motion exercises.
Deep dives
Benefits of Long-Length Partials for Hypertrophy Training
Long-length partials have gained attention in the fitness community, and there is a growing belief that they can be beneficial for hypertrophy training. Dr. Milo Wolf, an experienced bodybuilder and coach, supports the use of long-length partials and incorporates them into his own training and that of his clients. He emphasizes that including long-length partials in your workout routine can lead to increased muscle growth and should be considered for those aiming for hypertrophy.
Understanding Long-Length Partials
Long-length partials involve performing partial repetitions in the bottom half of the movement where the muscle is more stretched. This is contrasted with full-range of motion exercises where the muscle is contracted. Dr. Milo Wolf explains that long-length partials target the stretched position of the muscle and can be used in various exercises such as bicep curls, pulldowns, and squats. He highlights the importance of understanding the specific range of motion for each exercise to effectively incorporate long-length partials into your training.
Research-backed Evidence for Long-Length Partials
Several studies have examined the effectiveness of long-length partials compared to full-range of motion exercises. These studies consistently show that long-length partials result in greater muscle growth and hypertrophy. In fact, out of the five studies comparing long-length partials to full-range of motion exercises, four studies found a significant benefit in favor of long-length partials. Additionally, eight studies comparing long-length partials to shortened partials also show a clear advantage for long-length partials. Overall, the research strongly supports the inclusion of long-length partials in muscle-building training programs.
Implementation and Considerations for Long-Length Partials
Dr. Milo Wolf advises focusing on exercises that are challenging in the shortened position, as long-length partials can provide a significant advantage in these movements. Exercises such as back workouts, bicep exercises, and side deltoid exercises are particularly suitable. However, there are instances where long-length partials might not be the best approach, such as exercises with no tension in the lengthened position. It is also important to prioritize safety, especially when using heavy weights or when failure may result in injury. Variation in range of motion, such as half-reps, is commonly recommended, but research on using smaller ranges of motion is limited. Ultimately, understanding the context, individual capability, and balancing volume and intensity are essential when implementing long-length partials.
0:00 - How confident is Dr. Wolf in long length partials? 1:33 - What are long length partials? 3:25 - How good are long length partials really? 5:24 - Research on long length partials 7:36 - Examples of long length partials 9:08 - Good and bad exercises for long length partials 16:22 - Integrated partials 20:39 - How much ROM should we use on the partials? 29:07 - Failure discussion (new study)
