The M.A.X. Muscle Plan

Partial versus full range of motion: Which is better for building muscle?

- Brad Schoenfeld, Ph.D., CSCS, FNSCA

I’m surely not breaking any new ground by stating that the manner in which you perform an exercise (i.e., technique) will have a profound impact on results. One aspect of technique that varies substantially between lifters is range of motion (ROM), which can be defined as the extent of movement of a given joint during exercise performance. Some lift through the complete ROM of an exercise, while others restrict training within a limited range. In some cases this is a haphazard decision that involves little thought; never a smart tactic when the goal is max muscle development. Clearly, a scientific approach can and should be adopted to optimize results.

Opposing opinions have been proposed as to whether a partial or complete ROM is best for increasing hypertrophy. The mainstream approach is to take every rep through its full excursion. Because lengthening and shortening of fibers is optimized, this is theorized to work muscles in a manner that maximally stimulates their growth. Alternatively, others dispute this contention and claim partials are the way to go. Proponents of this strategy propose that heavy-load training in a muscle’s strongest range— where leverage is greatest— will produce optimal increases in lean muscle over time.

Who’s right? Fortunately, several studies have been carried out to provide insight on the topic.

FULL ROM FOR MAXIMAL MUSCLE HYPERTROPHY