 First question is from reward PT movement coach Full range of motion during bodybuilding exercises always or partial reps to keep tension on muscles for a bigger pump or both Okay, so if we're gonna do a head-to-head competition because there's value in both and it will explain why but If we're gonna do a head-to-head competition Full range of motion generally speaking is gonna give you better results You have a larger range of strength that you gain because it's relatively specific to the range that you train in so in other words If I squat 12 inches, I'm gonna get 12 inches of strength if I only squat six inches I'm mostly only gonna get six inches of strength. So that's obviously valuable Also full range of motion tends to build more muscle generally because You're training the muscle as the muscle fibers slide past each other and contract and larger range of motion You just get more Demulus when you do that now he mentioned tension keep tension. Here's a myth You can keep tension in full range of motion just like you can with not only can you you're supposed to yes So like like one, you know people might say oh don't go all the way up for a shoulder press because if you do then You lock out and you take off tension. No if you go all the way up You don't rest it on your joints. You have to keep tension the whole time So as far as keeping tension is concerned if you do it right full range of motion keeps tension the whole time Just like short ranges of motion do now where does short range of motion have value when I'm trying to specifically add Strength to a range of motion that I'm challenged with so Let's say in my bench press The top portion the lockout is where I find a struggle So I notice I'm really good until I get to lock out and it's really really hard Well, if I do some sets of short range of motion bench press focusing just on lockout Then I'll improve that particular part of the range of motion Well, you see power lifters a lot of times like really focusing on that are doing like rack specific holes and things to address if they're gonna piece it out in terms of like You know different parts of the left they can then see where their weakness lies and let's like work just in that direction But you know in terms of bodybuilding I mean you see this all the time where they're trying to they call like what like the squeeze that the peak Yeah, like if a bicep curl or something like that I used to do this all the time. Um, I used to chase the pump. I used to do short reps Rarely ever do I do it anymore? The only time I do it and I think you recently saw and I think it was your Instagram You talked about this it might have been on the show You talked about how you like to use super sets when you are cutting and To me, this is just like the whole 20 minute hit workouts similar type of concept here This way of training has value has tremendous value, but you don't want to get stuck in training like this all the time So then the next question is okay. Well, where do you implement this type of training? Well, you know, there's not this set rule of this is when best to do it But this is how I prefer to use it since when I'm on it when I'm on a cut like you and I'm reducing calories One of the first things that happens is I lose strength. It's just part of the process You're eating way less food consistently. You're not going to be as strong as when you're fully fed That's just a fact right and you're cutting your catabolic. So you're going down. So you're gonna lose strength So one of the best things mentally to do is to don't worry about how heavy the weight is And so that's when I love to switch to Lightweight do these pumping type of reps just to send blood in there get this workout get this burn And that's how I'll intermittently put them into my workouts is I don't feel strong today So I might head into a workout thinking that I'm gonna do full range of motion and strong lifts and go Oh my god, I am so weak today But instead of getting so hung up on like oh, I had to lift heavy in a certain way today. I'm gonna get a nice pump I'm not gonna lighten the load. I'm just gonna pump some blood in there and so long as you are Mostly training in full range of motion. That's also not going to hurt you Yes, right if you're somebody who the people that are at most risk here are Are the people that always train for the pump and shorten range of motion up that is not ideal You train your body to move that way. That's right That is not an ideal way to train long-term now if you train full range of motion 90% of the time to me It's great to do this every once in a while and when I find value in a new stimulus That's right in terms of what the question is asking. I would have to go full range of motion all day long If you're going head-to-head and you had to pick one I mean, yeah, there's no there's no comparison But I mean I'll give you an example for me like for a long time I did this bodybuilding style overhead press where I stopped every rep right about here And I dropped it 90 degrees. Yes. This was this was a show a bodybuilder shoulder press Yes And the first time I figured out that a full range of motion worked was when I started to do real overhead presses and go All the way down to my upper chest and I got more muscle growth still didn't do full lockout And then I met Justin and Justin talked all about overhead carries overhead carries are hard If you don't train it with that full range of motion and I notice I was hella weak I was like whoa man holding something straight up above my head and keeping tension is hard for me So I started doing overhead carries to make up for it and again I got just way more strength stability and I built a little bit of muscle So this theory this whole why it's in the bodybuilding community is that the thought because this is what I used to think too It's time under tension and I used to think that you're losing that tension when you're at the end ranges of motion, right? And that's just not true And so yes to Justin's point if we were to compare them head-to-head full range of motion wins all day long But I do think that there are our places to play with the short pumping reps It should just be again That's why I like to use the example of the 20 minute hit workout You I don't think there's a lot of value in training 20 minute hit a lot or all the time I think that your body will get adapted to it and most of those great benefits that all the studies talk about are in that Short six-week window after that it starts to diminish But there's still tremendous value in it So use it when it makes the most sense when you only got 20 minutes great time to do a 20 minute hit workout Or hey when you're in a cut and you know you're gonna be weaker Don't worry about doing the heavy full range motion. Maybe that's the day you do some pumping reps