MEMBER LOGIN

View Poll Results: Full range of motion? Or Partial Reps? What is your preference?!?

Voters
57. You may not vote on this poll
  • Full Range Of Motion

    51 89.47%
  • Partial Reps

    6 10.53%
Page 1 of 2 12 LastLast
Results 1 to 25 of 30
  1. #1
    M&S Senior Member Tripper's Avatar
    • Join Date
      Sep 2006
    • Posts
      787
    • Years Exp
      1-2 Years
    • Goal
      Tone Up
    • Gender
      Male
    • Location
      Ontario, Canada
    • Photos
    • Reputation
      442,151
    • Rep Power
      4,432

    Default Full Range of Motion or Partial Reps?

    I've seen a lot of guys at the gym lately that perform "partial reps" on all exercises. Their theory is that full range of motion puts strain on other muscles (in example: shoulder strain while bench pressing).

    Which do you do and why?

    I know there was a poll not too long ago...but I got to thinking about both sides of this question, and decided it'd be a good poll topic.

    Personally I use full range of motion, I believe you get the most out of the exercise and so long as your stretch out properly beforehand there is little risk of injury.
    Last edited by Tripper; 07-10-2007 at 01:17 PM.

  2. #2
    Regular Poster gav4010's Avatar
    • Join Date
      May 2007
    • Posts
      333
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      North ayrshire
    • Photos
    • Reputation
      260
    • Rep Power
      11

    Default

    yep, def full range for me. Why would you not want to hit your shoulders or any other muscle secondary? Ive seen some people do half their reps full range and half their reps half range, if that makes sense?! Gav

  3. #3
    Coming Up The Ranks Iesto's Avatar
    • Join Date
      Mar 2007
    • Posts
      187
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Wales
    • Photos
    • Reputation
      64
    • Rep Power
      8

    Default

    I use a full range of motion. I've seen Ronnie coleman doing partial reps when doing bench press. These are good every once in a while...

  4. #4
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      31,503
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Photos
    • Reputation
      128,801,008
    • Rep Power
      1,288,176

    Default

    "Their theory is that full range of motion puts strain on other muscles" (in example: shoulder strain while bench pressing). Is total bull****...You should tell the people in the gym that they are wrong, sounds to me like your gym is full of ego trainers....especially as they are doing 1/2 reps..!

    Partial reps should not be used in any normal training, It will lead to training the muscles short, which in turn leads to muscle or tendon injuries.

    Partial reps can be used when someone has an injuy.

    Were trying to get everyone to train properly, with proper technique, and your posting Which one people shouldnt use....!!!! I dont think there should be a choice between training properly and cheating, and definetly not a question for a poll on which people use....
    Last edited by Doug; 07-10-2007 at 07:32 PM.
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - Gemini Fitness Centre

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  5. #5
    M&S Senior Member Tripper's Avatar
    • Join Date
      Sep 2006
    • Posts
      787
    • Years Exp
      1-2 Years
    • Goal
      Tone Up
    • Gender
      Male
    • Location
      Ontario, Canada
    • Photos
    • Reputation
      442,151
    • Rep Power
      4,432

    Default

    Ah I see..Alright, thanks for clearing that one up...

    Yeah I figured it was bull**** lol. The guys in there do seem to be more focussed on weight. The way a couple people were talking then did make some sense though in the way they explained it..It just seemed to be very common in there, even an instructor was doing it...That's pretty bad. I guess I shouldn't have made it a poll, but I was unsure if anyone on here performed partials or not..and what their reasoning to it was.

    I agree with you 100% though Doug, thanks for making it clear.

    I'll tell them to f*ck off next time they're on about partial reps..
    I don't feel quite right about correcting them, since they're anywhere from 8 to 20 years older than me..
    Last edited by Tripper; 07-10-2007 at 03:14 PM.

  6. #6
    Seasoned M&S Veteran macca's Avatar
    • Join Date
      Apr 2007
    • Posts
      2,385
    • Years Exp
      20+ Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      Australia
    • Photos
    • Reputation
      1,463
    • Rep Power
      33

    Default

    Off subject a bit, but involving partial movements...if they like doing partial reps, get em doing some 21's - they get to have their partial reps at the top and bottom of the movement and finish off with the full range. That's the only form of partials I've ever done and as a shock technique it's a killer, works the full muscle. Otherwise it's 99.9% of the time full movement reps for me.

  7. #7
    M&S Senior Member Tripper's Avatar
    • Join Date
      Sep 2006
    • Posts
      787
    • Years Exp
      1-2 Years
    • Goal
      Tone Up
    • Gender
      Male
    • Location
      Ontario, Canada
    • Photos
    • Reputation
      442,151
    • Rep Power
      4,432

    Default

    Quote Originally Posted by macca View Post
    Off subject a bit, but involving partial movements...if they like doing partial reps, get em doing some 21's - they get to have their partial reps at the top and bottom of the movement and finish off with the full range. That's the only form of partials I've ever done and as a shock technique it's a killer, works the full muscle. Otherwise it's 99.9% of the time full movement reps for me.
    Yeah I do 21's here and there too...Works well after a typical bicep workout.

    I didn't know partial reps were the wrong way to go, but rather just a personal preference. That's why I thought a poll would be alright, but now I know lol. I have heard, as Doug stated that they are namely for injuries..I told one guy that, but he still believes they are the way to go...So I figured I'd post this.

  8. #8
    M&S Injury Advisor yitmy's Avatar
    • Join Date
      Nov 2006
    • Posts
      3,505
    • Years Exp
      20+ Years
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Ohio
    • Photos
    • Reputation
      21,617,046
    • Rep Power
      216,195

    Default

    I think partial reps are fine in some instances and full reps (ROM) is good in others. The theory is that if you train full ROM you will get a better stretch to prevent injury,and I just do not buy it. When you do lateral raises do you fully abduct your arm to 165 degrees? How about anterior raises do you flex your arm 170 degrees? How about squats, do you fully bend your knees 135 and lock out in full flexion? I don't because the movement is less effective and may cause injury if you perform full ROM. I think you can definitely get a good pump by doing partial ROM after you exhaust the muscle in some exercises of full ROM. But is their a right way or wrong way to train? I do not think that the course of action would be to tell these people off if they are training in a technique that you think is not to your standards. I think the better way is to try them on yourself and see maybe by doing the partial sets if you get a better pump. It may increase full ROM strength by developing a weak area in the ROM which may in turn create more effective full ROM exercises. I think when we look at things in absolutes we become finatics and we stop learning from what others can bring to the table. Many years from now someone could be looking at this forum and say wow did they get it wrong, research is changing all the time and what may have worked with some may not work with everyone. So is partial reps or full reps that way to go? I think both can be desirable.
    -M

  9. #9
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      31,503
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Photos
    • Reputation
      128,801,008
    • Rep Power
      1,288,176

    Default

    Quote Originally Posted by yitmy View Post
    I think partial reps are fine in some instances and full reps (ROM) is good in others. The theory is that if you train full ROM you will get a better stretch to prevent injury,
    Which is exactly true, if your saying that you dont need full ROM, then you are also saying that we dont need to stretch or perform flexability exercises, or even training to alter posture..

    Quote Originally Posted by yitmy View Post
    When you do lateral raises do you fully abduct your arm to 165 degrees? How about anterior raises do you flex your arm 170 degrees? How about squats, do you fully bend your knees 135 and lock out in full flexion?
    When weight training or bodybuilding to buld muscle it is different than normal training, like physical training or circuit training, and especially physiotherapy, bodybuilders do exercises to Isolate each muscle individualy. when you perform the lateral raise, if you go above shoulder height the traps come into play, we train this muscle individually. Rear delts is exactly the same, we dont tend to go below paralel on squats because any lower will give us a big butt and may cause ligament, tendon injuries.....

    Quote Originally Posted by yitmy View Post
    I do not think that the course of action would be to tell these people off if they are training in a technique that you think is not to your standards.
    As personal trainers/instructors if we told our clients that we should use partial reps as the correct way to build muscle and they suffered an injury, we would be liable to lititgation. it is our duty to teach clients the correct way to train and also basic muscle physiology in the way that they train muscles.

    Quote Originally Posted by yitmy View Post
    So is partial reps or full reps that way to go? I think both can be desirable.
    I agree that partial reps are good for someone who has an injury, or to be used now and again for pushing past a plateau. But not as permanent way of training, and I would be failing in my job as a trainer if I recommended it all the time.

    I have a friend who used partial reps all the time because his ego meant he could use more weight on his exercises and especially on bicep curls, where he would always only come down half way, this caused him to build the muscle short, he couldnt straighten his arms, and walked around all the time with permanently bent arms, which in turn meant that he couldnt train his triceps correctly, One day he picked his normal 85kg EZ bar up for his curls, and did the normal calf raise, come limbo dance back movement to get the bar up, but on his way down, he suffered a bicep tendon injury and tendon detachement, The orthopaedic surgeon even told him that it was his way of training that caused his injuy......Now he doesnt train anymore, maybe you think the orthopaedic surgeon who specialises in sports injuries is wrong as well......
    Last edited by Doug; 07-11-2007 at 09:32 AM.
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - Gemini Fitness Centre

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  10. #10
    Coming Up The Ranks Anekdoten's Avatar
    • Join Date
      Jun 2007
    • Posts
      185
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      England
    • Photos
    • Reputation
      53
    • Rep Power
      8

    Default

    Nice post Doug, rep from me!!!! definately cleared it up there, If a surgeon even says he was training wrong then i think partial reps defo shouldnt be used as a common training tool, only rarely, or never preferably, unless of injury ofcourse.
    Currently using - Whey protein concentrate 80% pure, unflavoured 4.5kg tub, Multivitamins + Iron, Arginine ethyl ester HCL, food food food =)
    Currently 68kg 7% bodyfat.

  11. #11
    M&S Senior Member Tripper's Avatar
    • Join Date
      Sep 2006
    • Posts
      787
    • Years Exp
      1-2 Years
    • Goal
      Tone Up
    • Gender
      Male
    • Location
      Ontario, Canada
    • Photos
    • Reputation
      442,151
    • Rep Power
      4,432

    Default

    I think I opened up a can of worms on this one ...

    That was a good post Doug, and makes good sense.

    So the bottom line is...That training the muscles short will seize up the muscle/tendon and prevent full movement? Which attributes to injury. (and incorrect training to other muscles)

    I'll tell that to the guys at the gym and see what they have to say....

    Thanks Doug. Rep+ for a good post.
    Last edited by Tripper; 07-11-2007 at 11:03 AM.

  12. #12
    M&S Senior Member Tripper's Avatar
    • Join Date
      Sep 2006
    • Posts
      787
    • Years Exp
      1-2 Years
    • Goal
      Tone Up
    • Gender
      Male
    • Location
      Ontario, Canada
    • Photos
    • Reputation
      442,151
    • Rep Power
      4,432

    Default

    Another thing that's pretty brutal...One of the staff members at the gym (the one that performs the partials) trains this one kid that comes in... He must have had the kid doing squats for a good twenty minutes using a weight that seemed much to heavy for him. Next time I go in...I think I'll have a word with this guy before this kid gets hurt...And direct them both to the forum for some proper instruction..

  13. #13
    Coming Up The Ranks Iesto's Avatar
    • Join Date
      Mar 2007
    • Posts
      187
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Wales
    • Photos
    • Reputation
      64
    • Rep Power
      8

    Default

    Quote Originally Posted by Tripper View Post
    Another thing that's pretty brutal...One of the staff members at the gym (the one that performs the partials) trains this one kid that comes in... He must have had the kid doing squats for a good twenty minutes using a weight that seemed much to heavy for him. Next time I go in...I think I'll have a word with this guy before this kid gets hurt...And direct them both to the forum for some proper instruction..
    Sounds good. How old was the kid...? Heavy squats when around the age of 12-14 isn't a good idea at all because this is when the bones are really developing and growing, heavy weights at this stage would do far from good.

  14. #14
    M&S Senior Member Tripper's Avatar
    • Join Date
      Sep 2006
    • Posts
      787
    • Years Exp
      1-2 Years
    • Goal
      Tone Up
    • Gender
      Male
    • Location
      Ontario, Canada
    • Photos
    • Reputation
      442,151
    • Rep Power
      4,432

    Default

    Yeah I think he was around 14-16...Yeah, going for max lifts at a young age closes off growth plates of the bones. I'm a big 16 year old personally...But he looked a lot smaller than me, and was doing some pretty heavy weight...

  15. #15
    M&S Injury Advisor yitmy's Avatar
    • Join Date
      Nov 2006
    • Posts
      3,505
    • Years Exp
      20+ Years
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Ohio
    • Photos
    • Reputation
      21,617,046
    • Rep Power
      216,195

    Default

    Doug,
    Its nice to know we agree on something. I agree that partial reps is NOT the end all, but it has its place in a program to increase strength to enable full ROM. And Full ROM should be the goal.


    Also kids should always be trained with Full ROM. And max weight only after puberty when the growth plates are closed. If partial reps are used it is only asking for injury or growth changes. Sometimes when kids are trained to young the bones will actually bend because the muscles restain the bones longitudinal growth and then the bones shift or bend. Which is setting them up for problems throughout their lifetimes. Kids need full ROM and lots of stretching to prevent this from happening. If the growth plates respond to too much loading (weight) the growth plates may ossify early and what is left with short adults.
    -M

  16. #16
    Regular Poster
    • Join Date
      Mar 2009
    • Posts
      287
    • Years Exp
      20+ Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Galaxy
    • Photos
    • Reputation
      167
    • Rep Power
      8

    Default

    Full range all the way! Partial reps can be effective as a training tool but most of the time bodybuilders should just stick to doing full range of motion.

  17. #17
    M&S Elite Member
    • Join Date
      Apr 2009
    • Posts
      1,000
    • Years Exp
      10-20 Years
    • Goal
      Tone Up
    • Gender
      Female
    • Location
      us
    • Photos
    • Reputation
      371
    • Rep Power
      14

    Default Both!!!

    Partial reps are awesome with 100%1RM or so...then do full range with same exercise and sub max load!! Blasts your butt off and challenges fibers not normally challenged!!
    Last edited by Michal; 04-15-2009 at 12:24 PM.

  18. #18
    M&S Elite Member
    • Join Date
      Apr 2009
    • Posts
      1,000
    • Years Exp
      10-20 Years
    • Goal
      Tone Up
    • Gender
      Female
    • Location
      us
    • Photos
    • Reputation
      371
    • Rep Power
      14

    Red face

    Last edited by Michal; 04-15-2009 at 12:53 PM. Reason: already clarified

  19. #19
    Banned
    • Join Date
      Mar 2009
    • Posts
      295
    • Years Exp
      2-3 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Sewers
    • Photos
    • Reputation
      38
    • Rep Power
      0

    Default

    Depending on one's goal, partials can have their place.

  20. #20
    Stealth Mod Saurus's Avatar
    • Join Date
      Jul 2006
    • Posts
      2,750
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Pretoria, South Africa
    • Photos
    • Reputation
      15,206
    • Rep Power
      174

    Default

    I don't do partial reps.

    Never have, never will...

    And I disagree with anyone who says they have their place in training.

    In the same way as steroids will make a person grow faster, but are not worth it because of the serious negative consequences, partial reps may have a few benefits, but are not worth it due to the serious negative consequences.

    It's not worth wrecking your body to get a 1% faster increase in size.

    Period.
    A person is only as big as the dream they dare to live.

  21. #21
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      31,503
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Photos
    • Reputation
      128,801,008
    • Rep Power
      1,288,176

    Default

    Quote Originally Posted by Michal View Post
    I don't think that is correct sir Perhaps an exxageration or misunderstanding
    Which part do you consider to be an exageration or creates a misunderstanding?
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - Gemini Fitness Centre

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  22. #22
    M&S Elite Member
    • Join Date
      Apr 2009
    • Posts
      1,000
    • Years Exp
      10-20 Years
    • Goal
      Tone Up
    • Gender
      Female
    • Location
      us
    • Photos
    • Reputation
      371
    • Rep Power
      14

    Red face

    Quote Originally Posted by Saurus View Post
    I don't do partial reps.

    Never have, never will...

    And I disagree with anyone who says they have their place in training.

    In the same way as steroids will make a person grow faster, but are not worth it because of the serious negative consequences, partial reps may have a few benefits, but are not worth it due to the serious negative consequences.

    It's not worth wrecking your body to get a 1% faster increase in size.

    Period.
    Those who disagree, disagree with the greatest trainers/doctors in the world ie Ellington Darden, PhD...whom u all should know..

  23. #23
    M&S Elite Member
    • Join Date
      Apr 2009
    • Posts
      1,000
    • Years Exp
      10-20 Years
    • Goal
      Tone Up
    • Gender
      Female
    • Location
      us
    • Photos
    • Reputation
      371
    • Rep Power
      14

    Red face

    Last edited by Michal; 04-15-2009 at 12:54 PM. Reason: previously clarified

  24. #24
    M&S Elite Member
    • Join Date
      Apr 2009
    • Posts
      1,000
    • Years Exp
      10-20 Years
    • Goal
      Tone Up
    • Gender
      Female
    • Location
      us
    • Photos
    • Reputation
      371
    • Rep Power
      14

    Thumbs up

    Quote Originally Posted by macca View Post
    Off subject a bit, but involving partial movements...if they like doing partial reps, get em doing some 21's - they get to have their partial reps at the top and bottom of the movement and finish off with the full range. That's the only form of partials I've ever done and as a shock technique it's a killer, works the full muscle. Otherwise it's 99.9% of the time full movement reps for me.
    EXACTLY! Finally someone with more than 3-5 yrs experience to explain it perfectly!!

  25. #25
    M&S Elite Member
    • Join Date
      Apr 2009
    • Posts
      1,000
    • Years Exp
      10-20 Years
    • Goal
      Tone Up
    • Gender
      Female
    • Location
      us
    • Photos
    • Reputation
      371
    • Rep Power
      14

    Thumbs up i read your second post---all clear :)

    Quote Originally Posted by Doug View Post
    Which part do you consider to be an exageration or creates a misunderstanding?
    agreed! only do partial reps sparingly and in conjunction with the full ROM of that partic. exercise

 

 

Similar Threads

  1. Range of Motion
    By zstadt in forum General Chat
    Replies: 2
    Last Post: 10-23-2009, 10:37 AM
  2. Rotator cuff and full range of motion
    By JulezCesarFYC in forum General Chat
    Replies: 1
    Last Post: 10-02-2009, 01:57 PM
  3. Range of Motion
    By omargue in forum Muscle Building Workouts & Training
    Replies: 8
    Last Post: 09-17-2008, 02:50 AM
  4. slow motion reps
    By jereminho in forum Muscle Building Workouts & Training
    Replies: 1
    Last Post: 11-02-2007, 02:42 AM
  5. reps range
    By beefy in forum Muscle Building Workouts & Training
    Replies: 3
    Last Post: 10-08-2007, 08:46 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Follow M&S
Contact Us

Muscle & Strength, LLC
1118 First Street South
Columbia, SC 29209
PH: 1-800-537-9910
Email: click here

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams
© Copyright 2013, Muscle & Strength LLC. Images copyright of their respective owners. Contact Us | Affiliate Program | Terms of Use