What Are Lengthened Partials?
Definition: Perform reps only in the lengthened (stretched) half of an exercise. Hack/pendulum squat: work deep → mid range. Cable lateral raise: bottom → mid range. 1-arm cable pulldown/row: stretched → mid with a brief stretch pause.
Why they may work: Mechanical tension and signalling at longer muscle lengths are strong drivers of hypertrophy and may bias regional growth (e.g. distal quads, long head triceps). PMC
What the Research Says (plain English)
Reviews and trials comparing ROM strategies suggest that training at longer muscle lengths often yields equal or greater muscle growth versus shorter lengths; full or long ROM is generally effective, with partial ROM at long lengths a viable hypertrophy tool. Int. J. Strength Cond.+1 Controlled studies comparing lengthened partials vs full ROM in trained lifters report similar hypertrophy overall, with some muscles showing a slight edge to LPs when sets are hard and volume is comparable. (Peer-reviewed + preprint versions.) PeerJ+1 Single-joint work (e.g., knee extensions) shows regional hypertrophy differences depending on where in the ROM you train—supporting the idea that long-length loading changes where muscle grows most. PubMed
LPs are useful, not magical. They’re best as a strategic supplement to high-quality full ROM training.
Programming Principles (still the big lifts)
Weekly sets (per muscle): Beginner/intermediate: 10-16; advanced: 14-22.
Effort: Most sets at 0-2 RIR; some to failure on machines or cables.
Reps - Hypertrophy occurs across 5-30 reps when near failure:
Practically: 5-8 for big compounds (strength bias). 8-12 main hypertrophy. 12-20 Isolations and LP “burn” sets.
Tempo - 2-3s controlled eccentric; pause where useful (e.g., bottom of hack squat).
Progression: Add reps → load; micro-load when needed.
Deload: Every 4-6 weeks or when performance/aches dictate (reduce sets ~40-50% for 1 week).
Recovery - Protein 1.6-2.2 g/kg/day, creatine 3-5 g/day, 7-9 h sleep.
How (and Where) to Use Lengthened Partials Safely. Volume & placement - Start with 1 LP set per target muscle/week, cap at 2 once joints adapt. Keep most sets full ROM; use LPs as finishers or back-offs. Good candidates include: Quads: Hack/pendulum/leg press (bottom-half reps). Lats/Teres: 1-arm cable pulldown/row (stretched → mid, 1–2 s stretch pause). Medial delts: Cable laterals (bottom → mid). Triceps long head: Overhead cable extensions (bottom → mid). Adductors/Glutes: Deep leg press stance; Bulgarians bottom emphasis. Cautious zones: Deep free-weight presses and flys for shoulders; heavy skullcrushers at long length. Prefer machines/cables for LPs to keep joints happy. PMC
Practical Set Structures (pick 1-2). Top set + LP back-off, 1 heavy full-ROM set (8-10 reps), 1 back-off LP set (12-15 reps) in the lengthened half, 0-1 RIR. Last-set LP finisher. Complete your full-ROM sets. On the final set, reduce load ~10-15% and perform lengthened-half reps to near failure. LP clusters: Accumulate 10-12 lengthened reps via 3-4 mini-clusters (e.g, 4+4+4 with 15–20 s rests), maintaining crisp form.
Exercise Menus with LP Options:
Chest - Full ROM: Incline DB/Smith press; cable fly 30–60°. LP: Smith/machine press bottom-half (use safeties/spotter).
Back (lats/teres) Full ROM: Chest-supported row; 1-arm cable row/pulldown. LP: 1-arm cable pulldown/row stretched → mid with stretch pause.
Delts Full ROM: Cable/machine lateral raise. LP: Bottom-to-mid laterals after full-ROM sets.
Quads Full ROM: Hack or pendulum squat; leg press; heel-elevated squat. LP: Bottom-half sets on hack/press.
Hamstrings/Glutes Full ROM: RDL; hip thrust; 45° back extension. LP approach: Start with long eccentrics + stretch holds before LPs (hamstrings are irritation-prone at long length).
Arms Biceps: Incline/cable curls (full); LP stretch-to-mid on cables/incline. Triceps: Cable pressdown, overhead rope (full); LP bottom-to-mid on overhead cable.
Weekly Structure (3 days/week)
Day 1 - Full-Body Strength (4-8 reps on main lifts)
Incline DB/Smith Press - 4×4-8 (full). Hack Squat - 4×4-8 (full). Chest-Supported Row - 3×6-10 (full). RDL - 3×6-10 (full). Overhead Cable Triceps - 2×8-12 (wk 3+: add 1 LP set). Cable Curl - 2×8-12 (full).
Day 2 - Back/Shoulders/Biceps (hypertrophy)
1-Arm Cable Pulldown - 3×8-12 (wk 3+: +1 LP set). Machine/Cable Laterals - 3×12-15 (wk 3+: +1 LP set). Chest-Supported Row - 3×8-12 (full). Rear-Delt Cable - 2×15-20 (full). Incline Cable Curl - 2×10-15 (wk 5+: +1 LP set).
Day 3 - Chest/Legs/Triceps (hypertrophy)
Smith/Machine Chest Press - 3×8-12 (wk 5+: last set LP bottom-half). Leg Press (heels slightly elevated) - 3×10-15 (wk 6-8: +1 LP set). Bulgarian Split Squat - 2×8-12 (full). Overhead Rope Extensions - 3×10-15 (full). Optional finisher: 45-60s isometric stretch holds (quads or lats).
Progression & Deload
Weeks 1-2: Positions, full ROM, 1-2 RIR. Weeks 3–4: Introduce LPs for lats + laterals (1 set each). Weeks 5-6: Add LPs for chest/tris/bis (1 set each). Weeks 7–8: Add quads LP if joints feel good → Deload.
Safety, Recovery, and Red Flags
Favour machines/cables for LPs. Stop LPs if you feel sharp joint pain (swap back to full ROM + tempo). Keep LP sets technical: no bouncing; 2-3 s eccentrics; clean pauses.
Recovery habits: protein, creatine, sleep, steps, and sensible stress management.
References & Further Reading:
Regional hypertrophy and long-length training (narrative review). Zabaleta-Korta A, et al. Sports Med Open (2023). Indicates training at long muscle lengths can favour hypertrophy and regional growth. PMC
Partial vs full ROM (review). Wolf M, et al. Journal of the IUSCA (2023). Full or long ROM generally advantageous; partials can be useful and efficacious in context. Int. J. Strength Cond.
Lengthened partials vs full ROM (trained individuals). Wolf M, et al. PeerJ (2025) + preprint. Similar hypertrophy overall; LPs viable when volume/effort matched. PeerJ+1
Knee extension ROM & regional hypertrophy. Pedrosa GF, et al. Eur J Sport Sci (2022). ROM location influences where the quads grow. PubMed
Technique & longer-length loading (practical review). Korakakis PA, et al. Sports Med Open (2023). Discusses optimizing technique and notes benefits of longer-length partials for hypertrophy. PMC
Notes: Some items above (e.g., Wolf 2025) are very recent; conclusions are promising but still evolving. Program LPs conservatively and personalise to tolerance.
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