Lengthened Partials: The Science-Backed Edge for Muscle Growth

What Are Lengthened Partials?

Lengthened partials (LPs) are reps performed only in the stretched portion of a movement. Picture a hack squat where you stop halfway up, or a cable lateral raise kept in the bottom half.
‍
By focusing on the range where tension is highest, LPs may help muscles grow faster and in regions often neglected by full-range training.

As a personal trainer in Leeds city centre, I’m always looking for strategies proven by science that also work in practice. LPs are one of the most exciting developments in recent hypertrophy research.

Why They Work

Tension at long lengths: Muscles produce higher forces in stretched positions.

‍Regional growth: Studies show quads and triceps respond with more distal growth when trained long.

‍Efficiency: LPs deliver high stimulus in fewer reps, but with joint safety when applied via dumbbells, machines, and cables.

What the Research Says

Zabaleta-Korta 2023: Training at long lengths favours hypertrophy and regional adaptations.

Pedrosa 2022: Long-length knee extensions led to more growth at the end of the quads.

Wolf 2023: Reviews show partials in stretched positions often match or exceed full ROM when effort is equal.

Wolf 2025: Trained lifters achieved similar hypertrophy with LPs vs full ROM, with some muscles favouring LPs.

Korakakis 2023: Technique review supports long-length loading but advises caution with free weights.

How to Use Them in Your Training

Sets per week: Keep most training full ROM. Add 1–2 LP sets per muscle group weekly.

Rep ranges: 10–20 works best for LPs. Use higher reps for safety and joint comfort.

Methods:

Back-off set: Full ROM heavy set → lighter LP set.

Last-set finisher: Finish a full ROM block, then partials to failure.

Cluster: Mini-sets (e.g., 4+4+4) with short rests.

Best choices for LPs:

Quads: hack squat, pendulum, leg press (bottom half).

Lats: one-arm pulldown, row (stretch to mid).

Delts: cable lateral raises (bottom half).

Triceps: overhead rope/cable extension (stretch to mid).

Biceps: incline or cable curls (stretch to mid).

Chest: incline or flat Dumbbell Chest press, Depth press-ups, Ring press-ups, Seated cable flies.

Example Integration (8-Week Plan)

Weeks 1–2: full ROM only, establish technique.
‍
Weeks 3–4: add LPs for lats, delts (1 set each).
‍
Weeks 5–6: add LPs for chest, triceps, biceps.
‍
Weeks 7–8: add LPs for quads if tolerated.
‍
Week 9: deload (reduce volume).

Session Example – Chest/Legs/Triceps (hypertrophy):

Incline Dumbbell chest press 3×8–12 (+LP finisher from week 5).

Leg press 3×10–15 (+LP from week 6).

Bulgarian split squat 2×8–12.

Overhead rope extension 3×10–15. (+LP finisher from week 5).

Why This Matters

For busy professionals - my core clients at Core Fitness - efficiency and joint safety matter. Lengthened partials add targeted stimulus without doubling training time. Blended with sports massage in Leeds to aid recovery, they can be a game-changer for building muscle while staying pain-free.

Convenient Leeds City Centre Location

Core Fitness is conveniently located at West Gate, 6 Grace Street, Leeds City Centre, LS1 2RP - just a short 5-minute walk from Leeds Train Station. With private shower and changing facilities, it's easy to train before, during, or after work.

book your free consultation today

Not sure if personal training is right for you? Book a free, no-obligation consultation at my private Leeds studio. Let's discuss your fitness goals, your lifestyle, and how I can help you reach your potential.

Book your free consultation here

What my clients say

“I've always been skinny and struggled to put on any muscle my whole life. With Patrick's leadership, I have managed to put on 10kg of pure muscle within my first year. Something I thought was impossible for my body type."

‍

Core Fitness Personal Training Leeds Client testimonial

Tayyab

Analyst

“I have a very busy demanding job that dictates how much time I can dedicate to training and meal prep. Patrick has taken the guesswork out of eating and training correctly for my body type. I have lost a stone in weight, added muscle, and totally changed my mindset.”

Core Fitness Personal Training and Sports Massage Leeds testimonial

Craig

Director

“I have been overweight most of my adult life, I've tried every diet and workout plan going and never seen any significant weight loss. With Patrick's training, I have dropped over 28 lbs in weight in my first 3 months, while adding lean muscle in the process. This has surpassed anything I believed I could achieve.”

Personal Training Leeds Core Fitness client testimonial

Alex

Accountant

personal trainer in Leeds – FAQs

Looking for a personal trainer in Leeds city centre offering personalised one-on-one coaching in a private, supportive setting? At Core Fitness Personal Training Studio, I specialise in tailored training plans, expert guidance, and genuine results.

This FAQ section covers common queries about personal training at my Leeds-based studio, including how private sessions work, what beginners can expect, options for fat loss and muscle-building, and why choosing private training over traditional gym memberships can lead to better outcomes.

Whether you're new to fitness or aiming for your next level, these FAQs will help you understand if personal training with me is the right fit for your goals.

How quickly will I see results from a personal trainer in leeds?

With a personal trainer in Leeds at Core Fitness, most clients notice improvements in strength, fitness and body composition within 4–8 weeks. Results depend on consistency, training intensity and following your personalised plan.



What makes your personal training studio different from a regular gym?

Core Fitness offers fully private, one-to-one coaching without crowds or distractions. Every session is tailored to your goals, so you get focused guidance, faster progress and a more comfortable training environment than a busy commercial gym.



Do you offer sessions suitable for complete beginners?

Absolutely. Many clients start as beginners. I use a step-by-step approach to build technique, confidence and consistency safely, so you progress at the right pace and avoid injury.



Can I train early mornings or late evenings?

Yes. I offer flexible times including early mornings (from 6am), lunchtimes and evenings - ideal for busy professionals in Leeds City Centre.



Are there changing facilities?

Yes, there are male and female changing rooms with showers, complimentary shampoo, shower gel and conditioner, a full towel service, hairdryers and hair straighteners.



Where can I find a personal trainer in leeds?

You’ll find Core Fitness Personal Training & Sports Massage Studio in Leeds City Centre: Core Fitness, West Gate, 6 Grace Street, Leeds, LS1 2RP.

