Small Moves, Big Gains

Get Stronger And Stay Healthier By Mixing Partial Reps Into Your Normal Workouts.

- K. Aleisha Fetters

What if you could add muscle and power to your legs even if you can’t do full ‘ass to-grass’ squats? Well, a recent Journal of Strength and Conditioning Research study shows you can: the study participants did full squats at first, and then one group did partial squats as a second exercise while another kept doing full squats, going as low as possible. Which group added more lower-body power and strength? The partial squatters.

This range-of-motion revolution promises to help you build cannon ball arms, sturdy legs, and a strong back. For years, science (both bro and real) endorsed working through a full range of motion (ROM) on every exercise. That meant lowering your butt as close to the floor as possible on squats, and fully straightening your elbows after every biceps curl. It’s how most guys train in the gym – and yes, you should still be doing full-range exercises in every workout.

But learning how to use a limited range of motion properly can take your strength to the next level. Think about that biceps curl: when your arm’s fully straightened, your biceps muscle isn’t being challenged; and it’s not really being challenged at the top of the movement either, when it’s near your shoulder. “You’re not overloading the muscle through much of the exercise,” says veteran trainer Nick Tumminello.