Partial ROM vs Full ROM: Which is Best for Muscle Growth?

When it comes to hypertrophy training , one of the hottest debates is whether to use full ROM versus partial ROM . But what does “ROM” even mean? ROM, which stands for “Range of Motion,” refers to the total distance a joint can travel during an exercise. A full ROM involves performing the exercise with the greatest possible range of motion, while a partial ROM involves only a portion of that range.

Which method is really the best for stimulating muscle growth ? In this article, we will explore the advantages and disadvantages of both techniques, based on scientific studies and practical experiences in the world of bodybuilding.

Full ROM: Why Should You Use It?

Full ROM involves performing an exercise using the full range of motion of a specific joint. For example, in the squat, a full ROM means going all the way down to parallel or below, and then going all the way back up to full extension of the legs.

Advantages of Full ROM:

1. Greater Muscle Activation: Performing exercises with a full ROM allows you to activate a greater number of muscle fibers, contributing to more balanced muscle development.

2. Greater Stimulus for Muscle Growth: Studies show that a full ROM results in greater muscle growth, especially in the lower extremities. For example, one study showed that performing deep squats led to greater quadriceps hypertrophy than partial ROM squats.

3. Improved Mobility and Flexibility: Working across the entire ROM helps maintain and improve joint mobility, reducing the risk of long-term injury.

Partial ROM: When and Why to Use It?

Partial ROM is when you perform only a portion of the full range of motion of an exercise. This approach is often used to lift heavier loads or to maintain constant tension on the muscle.

Advantages of Partial ROM:

1. Increased Lifting Load: By reducing the ROM , it is possible to increase the weight lifted. However, this increase in load does not always translate into greater muscle tension, since the distance the weight travels is reduced.

2. Constant Tension on the Muscle: One of the strongest arguments for partial ROM is the ability to maintain constant tension on the muscle, avoiding the “mini-rests” that can occur during the lockout phase of an exercise. This can be useful in isolation exercises such as bicep curls or skull crushers.

3. Advanced Technique for Advanced Bodybuilders: Some professional bodybuilders use partial reps to bring a muscle to complete fatigue, especially in the last few reps of a set. This can be an effective way to push yourself beyond your limits and stimulate further muscle growth.

What Does Science Say?

A recent systematic review looked at several studies regarding ROM and muscle growth. The verdict? Full ROM is generally superior for muscle growth, especially for the lower extremities. However, there are some exceptions for isolation exercises and powerlifting, where the use of partial ROM may have an advantage.

For example, one study found that performing skull crushers with a partial ROM , limited to the mid-range of the motion, led to greater muscle growth than a full ROM . However, this was the only study out of six that favored partial ROM .

When to Use Partial ROM?

1. Isolation Exercises: For exercises like bicep curls or dumbbell lateral raises, where the initial portion of the movement offers little resistance, it may be helpful to exclude this phase and focus on the middle range of the movement.

2. Powerlifting: For movements such as the bench press or deadlift, a partial ROM can be used to maximize the load lifted, while maintaining adequate muscle stimulation.

Conclusion: Which is the Best Choice for You?

Training with a full ROM should be the general rule for most people, as it provides more complete muscle stimulation and promotes balanced muscle growth. However, partial ROM movements can have their place, especially as an advanced technique for advanced bodybuilders or those training for powerlifting.

Ultimately, the key is to balance the two techniques based on your specific goals, avoiding the “more is better” trap. A holistic approach that integrates the best of both worlds will likely be the winning strategy for maximizing muscle growth.