REF-680 · Kassiano, Costa, Nunes et al., 2023 · Journal of Strength and Conditioning Research, · Paper · PubMed
Training at longer muscle lengths
Full ROM or partials in the stretched (initial) part of the range — tends to give more hypertrophy than partials in the shortened range; the triceps was the exception
Protocol
Systematic search (PubMed/MEDLINE, Scopus, Web of Science, up to April 2022) for studies comparing full ROM (fROM) and partial ROM (pROM) on muscle hypertrophy; 11 studies included; between-group effect sizes (ES) calculated.
Key Findings
fROM and pROM performed in the initial (lengthened) part of the range produced greater hypertrophy of the rectus femoris, vastus lateralis, biceps brachii and brachialis distal sites than pROM in the final (shortened) part (between-group ES 0.20–0.90).
fROM grew the gluteus maximus and adductors more than final-range pROM (ES 0.24–0.25).
Initial-range pROM produced more proximal rectus femoris hypertrophy than fROM (ES 0.35–0.38).
Exception: mid-range pROM produced greater triceps brachii hypertrophy than fROM (ES 1.21).
The authors' conclusion: training at a longer muscle length — via pROM or fROM — tends to give optimal growth in muscles such as the quadriceps, biceps and triceps; initial-range partials combined with full-ROM work should be considered for hypertrophy programmes.
Practical Application
Across 11 studies, working the muscle at long lengths (full ROM, or partials in the stretched part of the range) out-grew shortened-range partials in the quadriceps, biceps and brachialis (ES 0.20–0.90), and initial-range partials even beat full ROM for the proximal rectus femoris (ES 0.35–0.38). Train through a full range and bias extra effort toward the stretched position — favour exercises and partials that load the muscle when it is long.
Do not habitually cut reps short in the shortened range for hypertrophy. The triceps result (mid-range partials > full ROM, ES 1.21) shows the rule is not universal per muscle.
Limitations
Heterogeneous ROM definitions and muscles across 11 studies; effect sizes are per study, not pooled; "lengthened partials vs full ROM" specifics still being refined.
The triceps finding runs against the general pattern and rests on the included studies for that muscle.
How this entry was checked and changed
Why this level
regraded 2026-09-27 from B: systematic review of 11 small trials, effect sizes computed per study but not pooled
Content correction 2026-09-27
Added the abstract's study count (11) and per-comparison effect sizes; added the triceps exception (mid-range pROM > fROM, ES 1.21), which the entry's "equal or greater than short-range work" glossed over.
Level B -> A- (systematic review of small trials, no pooling).