Fitness

Everyone Thinks I’m Wrong About Training

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Our New Study (still a pre-print)
https://sportrxiv.org/index.php/server/preprint/view/455

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Here are two things you might find helpful:

1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)

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In This Video:

Dr. Pak and Dr. Wolf did an unfathomable amount of work to get this study done. If you’re into this kind of thing, I’d strongly recommend following them both:

Dr. Pak YouTube: https://www.youtube.com/@UCCq4cXAbqfZfiwnwLxMGyGg
Dr. Pak Instagram: https://www.instagram.com/dr__pak/

Dr. Wolf YouTube: https://www.youtube.com/@UCru8Ef3TDFaJOOTfAZ52iFA
Dr. Wolf Instagram: https://www.instagram.com/wolfcoach_/

References

Our New Study (still a pre-print)
https://sportrxiv.org/index.php/server/preprint/view/455

Shortened vs Lengthened Partials
https://pubmed.ncbi.nlm.nih.gov/37015016/
https://pubmed.ncbi.nlm.nih.gov/34616309/
https://pubmed.ncbi.nlm.nih.gov/23625461/
https://pubmed.ncbi.nlm.nih.gov/36828324/
https://pubmed.ncbi.nlm.nih.gov/33977835/

Full Range vs Lengthened Partials
https://pubmed.ncbi.nlm.nih.gov/37015016/
https://pubmed.ncbi.nlm.nih.gov/33465838/
https://pubmed.ncbi.nlm.nih.gov/33977835/
https://pubmed.ncbi.nlm.nih.gov/31034463/
https://www.ecss.mobi/DATA/EDSS/C28/28-3269.pdf

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Written by Jeff Nippard
Filmed by Matt Dziadecki https://www.instagram.com/dziadecki/
Edited by Rickie Ho, Jeff Nippard (https://twitter.com/coldgamerick)
Graphics by Meraki Films, Jeff Nippard & Rickie Ho
Music Arranged by Rickie Ho & Jeff Nippard
Music sourced from Epidemic Sound

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 15 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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21 comments

@carlosvladimirdelgadilloos327 October 11, 2024 - 1:13 am
that´s ma man. Awesome work 🤌
@sam_so_nice October 11, 2024 - 1:13 am
OMG YES half squats and deadlifts FTFW! someone show this video to dr mike :D
@lordmac-b6v October 11, 2024 - 1:13 am
Doing lengthend partials removes the ability for the muscle to rest when exercising, as you are not locking out, and over a period of time, this is more time under tension. This was answered years ago, nothing new.
@lordmac-b6v October 11, 2024 - 1:13 am
TIME UNDER TENSION. MUSCLE MIND CONNECTION
@mohamedelkhamisy8212 October 11, 2024 - 1:13 am
حلقة رائعة ❤
@vaccino3359 October 11, 2024 - 1:13 am
People still need to realize, lengthened partials are still equivalent to to full ROM. That's twice the gain per effort on lengthened partials than full ROM.


Until you realize that even when you do lengthened partials, you still have to reach failure. So really, the effort is probably equal per gain in both variations.
@imawindis1600 October 11, 2024 - 1:13 am
I'm not that experienced In stretch training, but isn't stretching with strength and or weights considered less progressive overload? I work with full motion lifting and training, the only real stretching training i do is either compound movements like pushups or squats
@donovankoliver October 11, 2024 - 1:13 am
Why don't I see a comment about his 2 buckets at the end 😂
@UmahBunny October 11, 2024 - 1:13 am
So what im seeing is lengthen partials waste lesstime
@thenatrixundone October 11, 2024 - 1:13 am
The 2 biggest questions after seeing this:

1. How did you take into consideration the “crossover effect” when accounting for differences? We know that with individuals who injure a limb that often times doing exercises with the healthy/functioning side or limb results in a noticeable effect on compensation through adaption with the other. So, with this study we understand that the idea was to balance out the groups by splitting left vs right sides in case you had someone genetically gifted, but we realize that because of the crossover effect variable, your data was potentially skewed towards the null outcome. This explains why the before mentioned studies testing separate groups on full ROM vs lengthened partials had larger variances. Knowing the physiological effects of the crossover effect, I think this explains the almost null outcome and further evaluation is needed. I still think the “only lengthened partials” group is onto something, we just need more of those studies to achieve an accurate conclusion.

2. While not as important from a hypertrophic standpoint (which I believe was the primary goal of this particular experiment in the video) I am extremely interested on the effects of tendon/ligament strengthening. For instance, while I might get the same muscle-building benefits from lengthened partials vs full ROM, what about my tendon strength? As an example, most would advise to drop weight on preacher curls and focus on full ROM because a major concern would be a breakage of the bicep tendon. The same could be said for a squat, leg extension, pulldown, etc. I realize that the lengthened partials already work the most vulnerable/effective position for hypertrophy, but would there be more protection and benefit to the overall strength of the human body to prevent injury and increase mobility by doing full ROM? I’m extremely interested because if lengthened partials vs full ROM end up having the same outcome for hypertrophy, but there is a significant increase in overall tendon strength and mobility with full ROM, then overall, full ROM would be superior.
@nickmilo932 October 11, 2024 - 1:13 am
Keep this in mind.
The more you stretch the better you'll be able to move around in general even with big muscles.
@nickmilo932 October 11, 2024 - 1:13 am
Hating on him while he's this big all natty?
Yeah I'm not surprised I'm jealous too
@doom1509 October 11, 2024 - 1:13 am
Now I'm gonna go to everyone on my gym and tell them they are doing it wrong.
@dkexpat2755 October 11, 2024 - 1:13 am
A real statistician would cringe over how you do "research" there is no way to tell anything with this small of a sample group, like every other excerise science, its not really good.
@xx_soul52_xx97 October 11, 2024 - 1:13 am
I mean if they’re doing the exercise to failure and they were doing full reps their failure would be less than length in partial? So maybe if they did the full range in motion and finished with length in partial till failure maybe the results would be better? Let me know
@jacksonlaframboise6257 October 11, 2024 - 1:13 am
I’ve been including lengthened partials at the end of certain sets for like 2 years at this point. Was a natural progression from the stuff I learned from Mike’s channel. I would often get to a point where I could no longer do a full range of motion set but, I would still feel like there were gains on the table so, I’d just do what I could on my last set, making sure I was doing my partials in the stretched position. My lats and triceps are the first things that I immediately noticed disproportionate gains in. With pull-ups in particular, I found that doing a proper set, with 0 usage of momentum and dead hanging between reps was nearly impossible for 12 reps so, I would do as much as I could nd then rep out with partials until I was just hanging from a bar. I actually started feeling the gains because my usually arm resting position started to feel awkward. So, I started doing standing skull crushers and, when I would fail, I’d just keep going behind my head until I needed to jump a bit to get the weight back onto my shoulder. Once I started seeing the full horseshoe while in a relaxed state, I was immediately like “ok. I’m on to something” nd so I just started including it on the end of my non compound sets. After realizing, the level of fatigue this created may be a little overkill, I started doing 75% of my reps with full range of motion and, the rest would be stretched. That way I wasn’t pushing failure on everything ever, at all times and could choose one or two body parts a week to fully fry. I have noticed that some body parts, for me at least, respond better than others. So, anything arm related, back, chest (in moderation) and calves. My shoulders have always been genetically insane so, regardless of what I do, they always surpass the level of my physique, even if I basically ignore em so, I can’t tell if the partials are doing anything or if it’s just my shoulders partaking in their usual shenanigans. The legs are also iffy. It’s like, only my glutes seem to respond to this, or at least, more than my quads and hamstrings. I suspect that my mind muscle connection to my hammy’s is a tad confused and, I’m accidentally targeting glutes when doing stretched partials. Tho, it totally feels like I’m demolishing hammy’s so, I dunno. Either way, a general theme I’ve noticed is that lengthened partials seem to work better on defensive muscles. Like, it’s a survival mechanism where your body thinks it’s experiencing a lot of close calls.
@CherokeeRoz October 11, 2024 - 1:13 am
You have no idea how much your videos have helped me mentally and physically. I was at a really low point in my life, but I started locking in, and your videos helped me a lot. Thank you so much!
@TheCzerwoxD October 11, 2024 - 1:13 am
I wonder if the results are similar for strength gain.
@mr_robot1587 October 11, 2024 - 1:13 am
Bro please create a workout routine for muscle gain and fat loss please
@57skies October 11, 2024 - 1:13 am
if you are like me, where the gym is a hobby and never more, full ROM are a way to relax my brain. Nothing clears my mind more then the pain I get from ROMs.
@rooomulus October 11, 2024 - 1:13 am
Amazing dedication, study and video. I only wish that max. strength was also tested in full ROM on both sides before and after, to see if training lengthened partials still gives you the same strength in full ROM... although I guess that testing strength is probably tricky since there are too many factors that can influence it on test days, as opposed to measuring muscle size.

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