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Jeff Nippard · 发布于 2024年10月8日
Here are 4 ways I use lengthened partials in my own workouts, every single week. 1. On every rep of calf raises. Studies repeatedly find better calf growth with lengthened partials. So what’s the point of doing a full rom? I haven’t in months. 2. After reaching failure on chest supported rows. Once I can’t get that full squeeze, I still keep going with lengthened partials. Usually this gets me another 4 or 5 extra partials. I only do this on my last set though. And I think those few extra partials would add up over time to get you better mid-back gains. 3. On every rep of preacher curls. I only ever go about half — maybe two thirds — of the way up on preacher curls. Two separate studies found better growth by staying in the bottom half on preacher curls. And while our new study found no difference for the biceps, it didn’t include preacher curls. So I favor the results of the other two studies in this case, even if they were on new lifters. 4. After reaching failure on leg curls. Similar to rows, I’ll crank another 4 or 5 partials once I can’t get the pad all the way up.
