Uploaded May 2023 | Updated September 2026, 3 days ago
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 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 youtube.com/watch?v=K336B32efS0
40:15 Stretch-mediated hypertrophy and lengthened partials
Ep. 189- Stretching & Range of Motion for Strength and Hypertrophy youtube.com/watch?v=VFrO2UQoIBg
Monthly Applications In Strength Sport 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 pubmed.ncbi.nlm.nih.gov/37029826
Kassiano 2023 Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths pubmed.ncbi.nlm.nih.gov/37015016
Schoenfeld 2020 Effects of range of motion on muscle development during resistance training interventions: A systematic review pubmed.ncbi.nlm.nih.gov/32030125
Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths 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 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 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 pubmed.ncbi.nlm.nih.gov/33977835
Wolf 2023 Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis journal.iusca.org/index.php/Journal/article/view/182
59:24 Applications of full RoM vs partials
1:16:26 How to standardise RoM in lengthened partials
1:26:58 Applicability to strength
Kitai 1989 Specificity of joint angle in isometric training pubmed.ncbi.nlm.nih.gov/2737195
1:39:32 Eric’s conclusions and closing out
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 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 youtube.com/watch?v=K336B32efS0
40:15 Stretch-mediated hypertrophy and lengthened partials
Ep. 189- Stretching & Range of Motion for Strength and Hypertrophy youtube.com/watch?v=VFrO2UQoIBg
Monthly Applications In Strength Sport 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 pubmed.ncbi.nlm.nih.gov/37029826
Kassiano 2023 Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths pubmed.ncbi.nlm.nih.gov/37015016
Schoenfeld 2020 Effects of range of motion on muscle development during resistance training interventions: A systematic review pubmed.ncbi.nlm.nih.gov/32030125
Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths 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 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 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 pubmed.ncbi.nlm.nih.gov/33977835
Wolf 2023 Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis journal.iusca.org/index.php/Journal/article/view/182
59:24 Applications of full RoM vs partials
1:16:26 How to standardise RoM in lengthened partials
1:26:58 Applicability to strength
Kitai 1989 Specificity of joint angle in isometric training pubmed.ncbi.nlm.nih.gov/2737195
1:39:32 Eric’s conclusions and closing out
