 First question is from Robert Bowers one. What are your thoughts on partial reps versus full range of motion for hypertrophy? Okay, so head-to-head if you were to compare and they've done this in lots of studies right partial repetitions to full reps The full reps build more muscle and build greater strength along a greater continuum in other words Strength is relatively specific, right? So if I squat in within six inches I'll get a little carryover of strength at the eight-inch mark and nine-inch mark and ten-inch mark But it starts to fade the further away I get from that range that I train with him so full range of motion gives you broader strength and Also builds more muscle studies again. They show this but are that is their value to partial reps? Yes There is you can use partial reps in ways to increase intensity and volume, but really should be saved for advanced lifters I don't think this is really anything that the average person should utilize in their training I think they always focus on full ranges of motion and if they can't do full range of the motion They should work on mobility so they can't get a novel stimulus, you know It's something that you can add in after you've really built a quite a quality base you know in your programming but in terms of like Full range of motion reps you just get so much Carryover functional strength as well as like usable strength versus just The the aesthetic side, but you can accomplish both things at once and so I just you know, we would prefer like with clients of mine to Go through the full range of motion as you are going to experience the benefit of getting stronger and mult In in further in in in depth in terms of the angle That you're going is there ever a time when partial reps are superior. I would say In specific ways like okay, I go to failure and I'm trying to add Even more intensity. Well, I can't do another rep or at least another full rep now. I'll add a couple partial reps That's why I said this I would save this for really advanced Lifters who know how to utilize this properly, but for the most part, I mean, I'll tell you what I never used partial reps in my training With clients almost never. Yeah, it wasn't something that I was in the repertoire at all now Now I do I do want to be clear by the way when we say full range of motion That's very individual full range of motion is the range of motion that you have control over So what that means is that if a Parallel squat is your full range of motion if you go outside of that things break down I'm not encouraging you to go deeper than then parallel because you'll probably hurt yourself But what I will encourage you to do is to work on the stability stability mobility that will allow you To go deeper and get a full range of motion because you're gonna get so many more benefits But yeah, people like partial ranges of motion Mainly because it's easier and you can go heavier. I can lift more weight I'm glad you get that example because that is the only time I could think that I have used Partial reps, but I wouldn't have considered them partial reps. I would consider them full range of motion for that client for example, you've heard me talk about on the podcast. What do I do with a 75 year old lady that can't squat down to 90 degrees And I've talked about where I'll take a bench and then I'll even put like a foam pad on it And then she's only she's only squatting down this tiny bit and then getting back up That would be considered a partial rep partial squat, but that's the she She has only got that range of motion that she can control with strength and I'm working towards getting lower So if you're counting that as partial reps, even though I don't think that's where this question is coming from That is the only place where I've ever used it with a client. There's one more place strength athletes will use partial reps No, I'm saying where I have used it. Yeah There's another way to add to utilize them with value again, it's advanced but strength athletes, right? So lockout, right if they mess up on lockout on a bench Then they'll train in that range of motion or if that maybe you're dressing weak points and like a lot of the compound lifts Yeah, so yeah, you can like hyper focus on You know whether it's The pull from the bottom or whether it's the lockout portion of it You can kind of just focus on that but also too with like, you know sports athletes I know like you see this go viral all the time with Basketball players like only squatting halfway down For instance based on, you know, their lever and based on like where they're really gonna generate force The most the coach is just kind of limiting it to that And focusing on just generating force within, you know, what's more usable for them on the court In plus like seven foot, so it's like, you know, it's yes, it's a different It's a totally different leverage I mean you might catch me do the doing this like on let's say like one of our focus days and maps aesthetic and I'm doing you know buys and tries and I Just did some, you know full range of motion, you know Cable curls and then I'm you know finishing it off with you know four or five short little put pumping reps And my desired outcome is when I'm training hypertrophy that day and looking for the pump And so all I'm trying to do is send as much blood and fluid as I possibly can in there. I'm not worried about the plus I'm also coupling it with full range of motion bicep curls So you might see me finish off like that, but it is it's such a It's such a splitting hair difference on the value of it into your routine that you would never catch me training a client With it because I don't think it gives you that much value But at the same time I can admit that sure I've you've caught me probably doing that Here and there is the most guilty of using this technique here out of us Well, I mean not no, I just mean in general like oh, what's that most bodybuilders? Yeah. Yeah. Yeah, absolutely bodybuilders What's their philosophy with the pump? Yeah, because they they're so they are so focused on the pump It's their strength and weakness, right? So it's like there's it's their strength bodybuilders some of the best at getting a pumping up a specific muscle that they want to target Problem is they stay in that mindset and that's why I was saying like you might catch me do it if I was like Hey, I'm I'm just gonna pump the delts today That's all I'm gonna I just want to do all these moves to get this much fluid pumped into them It's not even it's never it's not even close to the majority the way you train, right? You I would never neglect a five by a five set of overhead presses. Oh, by the way This is where a lot of because a lot of this is an unknown fact Full range of motion proper resistance training is one of the best ways to improve functional flexibility better than almost any other form of Exercise because when you train a full range of motion you build strength in that full range of motion So now you have functional flexibility not just flexibility, but flexibility you own. Okay, so where does the myth? Come from then that body building or lifting weights makes you tight Well, there's some truth to it if you train in partial reps all the time You build a lot of strength in a short range of motion Outside of that range of motion you have little control So you're really strong here outside of that you become weak So your body actually learns to move in a very limited way So you see guys and girls with lots of muscle who train with partial range of motion You see them try to do other movements like throw a frisbee or turn and they seem very limited Because they've built a majority of their strength in these kind of partial short ranges of motion So that's the thing you want to you know pay attention to but it may look if your goal is to develop a balanced strong body And you want to have nice aesthetics the majority of your training should be focused on full range of motion By the way, I learned this first When I first learned this it was because my certifications Told me to train in partial ranges of motion. No joke like my first certification Told me don't allow your clients To come down below 90 degrees on a bench press or don't let your clients come down below 90 degrees on a shoulder press That's what I learned in my certifications and the justification was oh Muscle activation is the same and it's more too dangerous to go lower And I remember when I broke out of that I got better results my clients got better results And then I realized these certifications really are just trying to Mitigate risk as much as possible. So they're gonna give you the subpar way of training Thinking that trainers are too dumb to apply it properly. So here. Let's just do this is totally safe But it was it was terrible. I remember learning that going why afterwards being like why they teach me that it set me back Like a couple a lot of times. Yeah, too. It was interesting because going 90 degrees are like just above It's like a lot of times you don't even get that real glue activation. Oh, I want to get depth It's like and you don't realize that so you actually work on that Yeah, that that was always something I would battle was those certifications just limiting Ranges of motion because it's a safety thing for them Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe