Full vs Partial Range of Motion: Which is Better for Muscle Growth?

In this article, we will explore the debate between training with a full range of motion (ROM) and partial range of motion in the context of muscle growth. We will delve into the arguments from both the science camp and the bro side and examine the evidence behind each claim. Finally, we will conclude with practical recommendations for maximizing muscle growth.

Understanding Range of Motion

Range of motion refers to the degree of movement at a joint. A full ROM means going through the entire movement potential for an exercise, while a partial ROM involves purposefully cutting the movement short in some way. The debate revolves around whether full ROM is better for muscle growth or if partial reps have their merits.

The Bro Side Arguments

1. Partials allow you to move more weight, meaning more tension on the muscle. However, while it is true that lifting more weight with partial ROM is possible, it doesn’t necessarily mean there is more tension on the muscle due to the decreased distance the weight travels.
2. Partials maintain constant tension on the muscle, particularly in the active mid-range of the movement. This argument, supported by a 2017 study, suggests that constant tension could lead to better muscle growth in certain exercises (e.g., skull crushers).
3. Many IFBB pro bodybuilders use partials, with anecdotal evidence supporting the benefits of partial ROM. However, it is difficult to pinpoint whether their results stem from partials specifically, or other factors such as genetics or nutrition.

What Does the Science Say?

A systematic review of six studies on ROM and muscle growth found that full ROM generally led to better results, especially for lower body exercises. However, the skull crusher study mentioned earlier was the only one that favored partial ROM, suggesting that certain isolation exercises might benefit from constant tension.

Practical Recommendations for Muscle Growth

Based on the evidence, it is advisable to use a full ROM most of the time, ensuring a reasonably full stretch at the bottom and a reasonably full contraction at the top. However, consider the following exceptions:

1. Use partials as an advanced technique on some isolation exercises, where the top or bottom part of the range is too easy (e.g., dumbbell lateral raises or skull crushers).
2. Power lifters or power builders may benefit from partial ROM in bench press and deadlift exercises, as their goal is not solely muscle growth but also moving maximum weight within sport guidelines.

Conclusion

Training with a full ROM generally leads to better muscle growth than partial ROM, but incorporating some wisdom from both sides of the debate can optimize results. Utilize full ROM as a general rule, but consider the exceptions mentioned above for specific exercises and goals. By doing so, you can maximize muscle growth and make the most of your workouts.