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What Is The BEST Range of Motion? (Science Explained)

In this video, Milo from Stronger By Science breaks down what the best range of motion is to build muscle, gain strength, and improve sport performance. Is a full range of motion always best? Do lengthened/long-length partials build more muscle? Should you do partial reps when training for powerlifting?
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Check out our article on ROM: Longer and Stronger: How Range of Motion and Muscle Lengths Affect Muscle Growth and Strength Gains

Check out our podcast on ROM: Long Muscle Length Training with Dr. Milo Wolf (Episode 125)

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References:

Long Muscle Length Training with Dr. Milo Wolf (Episode 125)

Longer and Stronger: How Range of Motion and Muscle Lengths Affect Muscle Growth and Strength Gains

Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis | International Journal of Strength and Conditioning

The efficacy of incorporating partial squats in maximal strength training

Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength

Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths

Adaptations to explosive resistance training with partial range of motion are not inferior to full range of motion

Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men

Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths

Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms

Muscular adaptations and insulin-like growth factor-1 responses to resistance training are stretch-mediated

Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position

(PDF) Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length

Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths

Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl

Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths

Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training

Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths

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