Lengthened partials involve performing repetitions within the stretched (lengthened) portion of an exercise’s range of motion, typically stopping short of the fully contracted position. This method capitalizes on recent research showing that muscles experience greater hypertrophy when trained in a lengthened state due to increased mechanical tension and stretch-mediated growth.

How Lengthened Partials Work

1. Select an exercise where the muscle is under significant tension in the lengthened position (e.g., incline dumbbell curls for biceps).
2. Perform reps in the lower half of the movement, stopping before reaching the peak contraction.
3. Focus on slow, controlled eccentrics to maximize tension.
4. Use moderate to high reps (8-20) to optimize hypertrophy.

Benefits of Lengthened Partials

• Maximized Hypertrophy – Lengthened-position training has been shown to enhance muscle growth more than full-ROM training in some cases.
• Increased Mechanical Tension – The muscle experiences more stress in its stretched state, which is key for hypertrophy.
• Better Muscle Fiber Recruitment – Greater activation of deep muscle fibers due to prolonged stretch under load.
• Reduced Joint Stress – Less strain on connective tissues compared to full-ROM training with peak contraction.
• Time-Efficient Muscle Growth – Achieves high muscular fatigue without excessive overall training volume.

Who Should Use Lengthened Partials?

Lengthened partials are ideal for:

• Bodybuilders & Hypertrophy-Focused Lifters – Looking to maximize muscle growth.
• Strength Athletes & Powerlifters – Useful as an accessory method to improve weak ranges of motion.
• Individuals with Joint Issues – Allows effective training with reduced peak contraction stress.
• Advanced Lifters – Those who have mastered full-ROM training and want to add strategic intensity techniques.

Programming Considerations

• Load Selection – 50-75% of 1RM (moderate loads work best).
• Reps and Sets
  • Hypertrophy: 8-20 reps per set.
  • Strength: 5-8 reps per set with heavier loads.
• Rest Periods – 30-90 seconds between sets depending on intensity.
• Exercise Selection – Best suited for exercises where the muscle experiences peak tension in the stretched position:
  • Biceps: Incline Dumbbell Curls (bottom half only)
  • Triceps: Overhead Triceps Extensions (lower portion only)
  • Chest: Dumbbell Flys (deep stretch, partial lift)
  • Hamstrings: Seated Hamstring Curls (bottom range only)
  • Quads: Leg Press (avoiding full lockout)
  • Calves: Seated Calf Raises (deep stretch only)

Example Lengthened Partials Workout

Upper Body Hypertrophy Focus

1. Incline Dumbbell Curl – 3 sets of 12 reps (bottom half only)
2. Overhead Cable Triceps Extensions – 3 sets of 10 reps (lower range only)
3. Dumbbell Chest Flys – 3 sets of 12 reps (stretch position emphasized)
4. Seated Row (Stretch Partial Focus) – 3 sets of 12 reps (avoiding full contraction)

Summary

Lengthened partials are a highly effective hypertrophy technique that prioritizes training muscles where they are strongest—under stretch. By focusing on the most mechanically advantageous range of motion, this method can lead to significant muscle growth with reduced joint strain. Whether incorporated as an advanced technique or a primary hypertrophy strategy, lengthened partials offer a unique stimulus for muscle development.

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