Rethinking Your Range of Motion
If you have been training at Clarence Park Health Suite for a while, you know that consistency is the bedrock of progress. However, even the most dedicated gym-goers sometimes hit a plateau. A fascinating study published just this week in the Journal of Physiology (2026) has shed new light on how we perform our repetitions, specifically regarding the 'lengthened' phase of a movement.
For years, the standard advice has been to perform every repetition through a full range of motion (ROM). While this remains a gold standard for general health and joint mobility, recent research comparing 'lengthened partials'—where you focus on the portion of the lift where the muscle is stretched—against full range of motion has provided some compelling data for those looking to maximize their hypertrophy gains.
What the Science Says
In a crossover study involving resistance-trained men, researchers examined the acute molecular signaling and chronic muscle growth of the vastus lateralis (the outer thigh muscle) when using lengthened partials versus full range of motion. The findings suggest that the mechanical tension placed on a muscle while it is in a stretched position is a potent driver of anabolic signaling.
Essentially, by spending more time in the 'lengthened' position—the bottom of a squat or the stretched phase of a leg extension—you may be providing a unique stimulus that triggers muscle protein synthesis more effectively than simply moving a weight from point A to point B.
Practical Application for Your Gym Sessions
At our gym, we believe in keeping things simple and effective. You don't need to overhaul your entire routine to benefit from this. Here is how you can integrate this into your 1-to-1 personal training sessions or your solo gym access time:
- Focus on the Stretch: On exercises like leg extensions, chest presses, or rows, emphasize the eccentric (lowering) phase. Pause for a split second at the point of maximum stretch before initiating the concentric (lifting) phase.
- Don't Abandon Full ROM: Use full range of motion for the majority of your sets to ensure joint health and functional strength. Use 'lengthened partials' as a finishing technique on your final set of an exercise to push the muscle to its limit.
- Quality Over Quantity: As research on training volume suggests, doing more sets isn't always better. A 2026 study found that increasing volume to extreme levels (e.g., 63 sets per week) provided no additional benefit over a moderate, well-executed volume. Focus on the quality of the tension in that stretched position rather than just adding more sets to your workout.
The 'Sweet Spot' for Longevity
While we all want to build muscle, it is important to remember the bigger picture. Recent data published in the British Journal of Sports Medicine indicates that 90 to 120 minutes of strength training per week is the 'sweet spot' for reducing the risk of cardiovascular and neurological diseases. Whether you are here for 1-to-1 personal training or using your gym membership for independent sessions, hitting this 90-120 minute window is your best insurance policy for long-term health.
Final Thoughts
At Clarence Park Health Suite, we are here to support your journey, whether you are just starting out or looking to refine your technique. If you are curious about how to incorporate these lengthened partials into your specific routine, feel free to chat with our team about a personal training session. Sometimes, a small shift in how you move the weight is all it takes to see a big difference in how you feel and perform.