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Lengthened partials
Posted on 3/26/25 at 9:55 pm
Posted on 3/26/25 at 9:55 pm
With lengthened partials being the new craze on Youtube. What has been your experience with them? I don't think I would ever do just lengthened partials, but I have started doing some after failure on all my last sets of isolation movements. I will keep you all updated on my progress.
4
Posted on 3/26/25 at 10:13 pm to geux2019
They’re great after failure to eke out all the gains you can get. I wouldn’t replace my full rom with them though, and I don’t think even the science guys that have presented data on the benefits of lengthened partials suggest removing full rom from your workouts.
Posted on 3/27/25 at 12:00 pm to HVAU
This was my opinion to, seems to be good to do when your done with that muscle. Milo wolf has talken about removing full ROM just for lengthened partials, but I would not risk that. Have you done them and have they eaten into your recovery at all?
Posted on 3/27/25 at 12:15 pm to geux2019
I just listened to a podcast where they were talking about this. I'll finish some movements with it. Biceps were about the only muscle group that would get this in when doing "21's".
Posted on 3/27/25 at 12:24 pm to tke_swamprat
I used to do 21s too. Where always recommended by my football coaches, but the science based guys are saying they aren't good since partials of the top portion don't provide nearly the benefit of the bottom portion. I like to be strong in all the ROM, but I think what your doing with finishing movements with them is the best. You just do them on your last set to failure?
Posted on 3/27/25 at 1:14 pm to geux2019
Correct. Last set and then I'll throw in some drop sets if time allows and do each drop set with lengthened partials.
Grand scheme of things its another version of time under tension. It's just time under the greatest tension.
Grand scheme of things its another version of time under tension. It's just time under the greatest tension.
This post was edited on 3/27/25 at 1:15 pm
Posted on 3/27/25 at 1:56 pm to geux2019
i like to finish a muscle with an extreme stretch as they are called in doggcrapp training. its not a partial but an iso in the extreme stretched position and you progress it in time or weight over time
you can google dc training extreme stretching and should have pictures of inhumane doing them from about 2 decades ago posted on intensemuscle.
you can google dc training extreme stretching and should have pictures of inhumane doing them from about 2 decades ago posted on intensemuscle.
Posted on 3/27/25 at 2:33 pm to lsu777
I still do 21s but inverted. Start with top of range, then full range then end at bottom once you are already cooked.
Posted on 3/27/25 at 2:36 pm to geux2019
Interesting but the article i read said they were best in isolation exercises or compound movements in a machine, and I have been focused on compound exercises without the use of any machines.
Posted on 3/27/25 at 2:53 pm to geux2019
Posted on 3/27/25 at 4:29 pm to tke_swamprat
I like this idea. Do you rest after each set? Or just drop the weight do more partials til you can't, drop weight again etc.
Posted on 3/27/25 at 4:31 pm to lsu777
So you just do the final set of a particular muscle group like this? for instance if you were doing 4 set sets of rows, then 4 sets of pullups. You would do the 4th set of rows to failure, then pullups like normal, 4th set to failure for pullups, then extreme stretch at the hang for pullups?
This post was edited on 3/27/25 at 4:38 pm
Posted on 3/27/25 at 4:34 pm to rebelrouser
I have heard they are also good for compounds, but its just a lot more difficult to do them. Lengthened partials for rows or chinups or Presses are highly recommended by the RP guys and co like milo wolf. Its just doing that with heavy squats after going to failure is a lot more dangerous.
Posted on 3/27/25 at 6:45 pm to tke_swamprat
I'm not familiar with this group. Is it one you would recommend for me to listen?
Posted on 3/28/25 at 8:23 am to geux2019
If I’m doing drop sets, it’s continuous. Only rest is while dropping the weights.
I enjoy the podcast a lot. Usually my cardio listening between that, Musso at the Box, and Rogan.
I enjoy the podcast a lot. Usually my cardio listening between that, Musso at the Box, and Rogan.
Posted on 3/28/25 at 12:03 pm to tke_swamprat
So an example would be for side laterals for example. 25lbs for 10 normal reps, 25lbs for 9 normal reps, rest. 25lbs for 8 normal reps until failure. then immediately lengthened partials with the 25lbs, until lengthened partials become more like pulses. drop the DBs, pick up the 20s, do as many partial reps as you can, trying to get as full ROM every rep(or do you try to keep a certain level of form with the partials like going no more than 30% of ROM, until they start to look like pulses, then repeat until you get down to the 5s?
I am going to give them a listen next cardio day. Thanks. Big fan of Musso at the box as well. I see you have very fine taste in podcasts!
I am going to give them a listen next cardio day. Thanks. Big fan of Musso at the box as well. I see you have very fine taste in podcasts!
Posted on 3/28/25 at 2:00 pm to geux2019
Yea when you are done with body part
So let’s say for back, you hit rows then pull-ups
You would then go do the extreme stretch hang
For chest let’s say it’s bench, db, then flyes
Would finish those then go do the stretch. Then move to next bodypart
So let’s say for back, you hit rows then pull-ups
You would then go do the extreme stretch hang
For chest let’s say it’s bench, db, then flyes
Would finish those then go do the stretch. Then move to next bodypart
Posted on 3/28/25 at 2:52 pm to lsu777
This makes sense. So back you would count as 1 muscle. not a stretch after a horizontal pull, then a stretch after a vertical pull as well?
Posted on 3/28/25 at 3:28 pm to geux2019
Correct, would do both back width and thickness exercises, strap weight to you, strap on to the pull-up bar and hang for time. Increase time and weight over time
Posted on 3/28/25 at 4:27 pm to lsu777
I'm going to give it a shot. Do you think lengthened partials before on my last exercise would be worth it? Or its a one or the other type of thing?
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