Full Range of Motion or Partial Repetitions?
- Si D
- Sep 5, 2017
- 2 min read
We see various ranges of motion with starting points to end points. Why so many different variations of depth? Which modality of depth is most optimal for muscle growth? Or which execution of depth is right? Let's find out...
Partial repetitions, or executing the range of motion a quarter, or half way has its place. For individuals that have chronic or ailing shoulder, elbow or wrist problems, partial reps are appropriate for a specific purpose and for a specific amount of time. Partial reps should not be practiced as a long term investment concerning overall growth and well being, especially when we see instructors using heavy load with partial reps. If the goal is to use partial reps as a means of scaling the work or load of said exercise, it might be more appropriate to scale the weight, use appropriate range of motion and build the necessary strength of the compromised body part. Now that partial repetitions are given its role, let's take a look at the benefits of full range of motion, or full ROM.
First off, a greater range of motion means activating more area of the muscle and more [supporting] muscles to perform the full range of motion. The more muscle that is activated, the greater number of muscle fibers are recruited to execute the motion. There are numerous sites which denote scientific studies to support the significance of full ROM over partial repetition movements.
https://breakingmuscle.com/fitness/science-says-full-range-of-motion-is-best
http://www.personaltraineroxford.com/-Range-of-motion-Full-vs-Partial-Which-is-better-when-it-comes-to-muscle-size-and-strength
https://www.ncbi.nlm.nih.gov/pubmed/22027847
Even when partial reps are sited as appropriate to use, the modality is overshadowed by the priority of full ROM, and is recommended that it has a specific role to complement the full range of motion counterpart. In addition, proper attention and work of full ROM can increase joint mobility, increase and maintain flexibility, improve balance and reduce overall pain in working body parts.
So when considering which approach is best, consider a full range of motion as the primary structure of mechanics with partial repetitions as a secondary structure utilized for a specific purpose.
