Ep. 222 - Partials for Hypertrophy: A Formerly Fringe Idea

Iron Culture presented by MASS

The MASS Crew

Sports & Recreation, Health & Fitness

4.8 • 827 Ratings

🗓️ 15 May 2023

⏱️ 103 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, we discuss two topics, when and how to address fringe topics in the fitness space and the growing data in support of long muscle length partials for hypertrophy. In the former discussion, we discuss how science communicators are often in a difficult position when addressing such fringe ideas. When these beliefs are believed by small segments of the population - especially if they are potentially harmful - simply addressing them can potentially give them more legitimacy if not done right. Then we dive into “lengthened partials”, which only a couple of years ago would have been lumped in with the more common short muscle length partials you roll your eyes at in the gym all the time (think half squats). While formerly a fringe idea, the data continues to elucidate that this approach may have merit for hypertrophy.

00:00 Reviewing reviews: addressing the carnivore diet.

Iron Culture Ep. 164- A Scientific Examination of the Carnivore Diet https://www.youtube.com/watch?v=K336B32efS0

40:15 Stretch-mediated hypertrophy and lengthened partials

Ep. 189- Stretching & Range of Motion for Strength and Hypertrophy https://www.youtube.com/watch?v=VFrO2UQoIBg

Monthly Applications In Strength Sport http://www.strongerbyscience.com/mass/

Warneke 2023 Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors https://pubmed.ncbi.nlm.nih.gov/37029826/

Kassiano 2023 Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/37015016/

Schoenfeld 2020 Effects of range of motion on muscle development during resistance training interventions: A systematic review https://pubmed.ncbi.nlm.nih.gov/32030125/

Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/33009197/

Goto 2019 Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men https://pubmed.ncbi.nlm.nih.gov/31034463/

Werkhausen 2021 Adaptations to explosive resistance training with partial range of motion are not inferior to full range of motion https://pubmed.ncbi.nlm.nih.gov/33465838/

Pedrosa 2022 Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths https://pubmed.ncbi.nlm.nih.gov/33977835/

Wolf 2023 Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis https://journal.iusca.org/index.php/Journal/article/view/182

59:24 Applications of full RoM vs partials

1:16:26 How to standardize RoM in lengthened partials

1:26:58 Applicability to strength

Kitai 1989 Specificity of joint angle in isometric training https://pubmed.ncbi.nlm.nih.gov/2737195/

1:39:32 Eric’s conclusions and closing out

Transcript

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0:00.0	Eric, Omar.
0:02.0	There's a lot of talk about here.
0:05.0	There is. In fact, there's two things to talk about here.
0:10.0	Two principles.
0:11.0	Yeah, some would say a Trinity, but for us, we're a duo. We don't need no third. It's the rule of two, the Sith no.
0:20.0	Now, there's a few things there. We're going to get
0:22.8	right into this. Folks, there is no intro. We're just going right to the topic de jure. And that is,
0:27.7	we're reading a review. And the review, what do you want, Eric, you want me to read the five-star
0:33.3	review or the one-star review? Because since we read the last review, which folks, it's on iTunes,
0:39.4	this is our way of interacting with you.
0:41.3	We're not actually interacting with you.
0:42.8	Like it's not live and there's an exchange of, you know, people communicating with one
0:46.1	another.
0:46.4	Some more we read what you say.
0:48.2	Then we just talk back to you and then we don't.
0:50.3	Then there's no more communication.
0:52.0	It's actually just one direction.
0:53.5	Nonetheless, Eric, what you want, champ? We got two reviews. Full disclosure, everyone. One's a five star.
0:59.0	One's a one star. That is useful information. So as you know, Omar, that I have an extremely
1:05.1	fragile ego. Yep. And to take a hit, I need to be built up pretty high. So we're going to have to start with
1:13.2	that five so that I don't cry on camera when we hear the one. Oh, God. So folks, Eric actually
1:18.5	doesn't have a fragile ego. What he does have is a fragile neck. I know this from 2018. Before we,
	...

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