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Lengthened partials, the latest training concept
August 5, 2024
THE GROWING EVIDENCE AROUND ‘LENGTHENED PARTIALS’ AND THE BENEFITS THEY CAN PROVIDE TO GYM-GOERS
As the field of sport science advances, there are numerous amounts of research studies being published daily. Over the past year, a new training concept has gained some traction in the fitness world, and it’s referred to as ‘lengthened partials. Whether you’re an athlete, allied health professional or even just a general gym-goer, learning about this type of training can provide your body with a different muscle building stimulus and also give you a different approach to your training.
Lengthened partials stem from using partial range of motion (ROM) during an exercise. Partial ROM can be done at short muscle lengths, for example on a bicep curl, working from the top of the curl, down to 90 degrees and back up. However, partial range of motion can also be done at long muscle lengths, for example on the same bicep curl, working from the bottom of the curl, up to 90 degrees and back down – this is essentially what ‘lengthened partials’ are.
Initial research on this topic came from an article in 2021 which measured participants muscle hypertrophy (increase in muscle mass) on the leg extension when doing either full ROM or partial ROM on the exercise. The study concluded that participants who did partial ROM during the exercise had higher levels of muscle hypertrophy than participants who did full ROM. Another study in 2023, saw an increase in calf muscle hypertrophy when performing ‘lengthened partials’ instead of full ROM on a calf raise exercise.
How is this possible?
- While it’s hard to exactly pinpoint what is causing these adaptations, past studies have shown that muscle strength and mass increases when tension is applied directly to the muscle.
- Therefore, experts believe, when training at longer muscle lengths (and performing lengthened partials), it provides the muscle with the most amount of tension possible (during the stretched position) which can therefore translate to greater muscle hypertrophy.
What does this mean for you?
- While lengthened partials have shown positive results thus far, it shouldn’t be seen as a complete replacement for full ROM training.
- Having complete muscle contraction during your exercises provides its own benefits but lengthened partials can be included as a different sort of stimulus.
- Next time you're in the gym, have a go with doing your set at full range of motion and then as you started to fatigue, switching to partial range of motion at the lengthened position to finish the exercise.
What if I’m injured?
- In the field of exercise rehabilitation, lengthened partials become even more important.
- When someone is injured, they may experience more pain and discomfort during the peak contraction of an exercise.
- Therefore, by implementing lengthened partials into your rehabilitation program, you can still achieve great muscle stimulus and hypertrophy while also limiting some of the range of motion that could be causing exacerbations in pain levels.
While lengthened partials still require more research, they are showing positive signs for muscle-building enthusiasts. Next time, you find yourself injured or just getting bored of your usual gym program – try out lengthened partials and see how you find it. As always, if injured, ensure you consult with a qualified health professional before attempting the above training method.
Nick Del Borrello
Workers Compensation Specialist (AEP, ESSAM)
Exercise Rehabilitation Services ‑ WA
So why is skincare important when we exercise… here is everything you need to know! Increase Blood Flow - circulate oxygen and nutrients to the skin and other areas of the body. Oxygen accelerates the wound-healing process and aids cell regeneration so that the skin can maintain a healthy, beautiful glow. Flush Out Toxins – from UV, smoke/pollution can cause inflammation, acne, eczema. Exercise increases lymphatic drainage, removes toxins. Decrease Stress - release of endorphins (hormones that make us feel happy) which can help decrease stress and anxiety. Decreased levels of cortisol (the stress hormone) also help the immune system function so that it can effectively combat skin damage and keep your entire body healthy. Prevent Signs of Aging - Decreased stress levels, oxygenation in the skin, and healthy sleep regulation are all essential to maintaining a healthy, youthful look. You’re probably thinking, “Why should I care about my skin before I go have a sweat sesh if I plan to shower afterward?” A pre-workout skincare routine because working out with dirt, debris, or even makeup on your face can wreak havoc on your skin. Likewise, your additional post-workout skincare routine will rid you of leaving sweat, dirt, and debris that could lead to a potential breakout if left unattended. Recommend following these steps pre-workout to guarantee a fresh face and clear skin: Step 1: Cleanse Face and Remove Makeup Regardless of whether you have on makeup, you want to wash your face so that you have a clean complexion before you start your workout. A quick and simple solution recommend is a gentle cleanser or micellar water - lift away pore-clogging dirt and debris from the surface of your skin & waterproof makeup, too. If you are running out of time to clear your skin between a lunch break dermatologist have said, “You’ll sweat and it’ll get a little messy, but it’s not all that bad to have makeup on your face during exercise." If you’re about to workout, it’s best to do so with a clean, makeup-free face. As your body heats up during a workout, your pores open and you definitely don’t want all the surface grime to settle into your pores. Step 2: Apply A Facial Mist Hydrating is key during any workout – internally as you drink H2O during your workout, as well as externally on your face! Apply a facial mist to provide your skin with a boost of hydration. Will improve the overall texture of your skin and leave it feeling soft, smooth, and refreshed during your workout. Step 3: Hydrate with A Moisturiser Stick with a moisturizer that is lightweight and absorbs quickly. Using a mineral-rich moisturiser can boost the skin’s moisture barrier function. Step 4: Apply SPF If you plan on getting your fitness on outdoors, plan on applying to all exposed areas of your body. Sunscreen protection is one of the most important steps in any and all skin-care routines! Advice applies even if you’re working out in a gym with windows that let light in. “Anytime there’s visible light, you’re exposed to some part of the electromagnetic spectrum,” “Growing evidence is showing that all light is important when it comes to skin damage and aging.” Post-workout: Cleansing Is Key Remove sweat, bacteria, and impurities accumulated during the session. Gentle cleanser suitable for your skin type to remove sweat without stripping away essential oils - helps prevent breakouts, skin feel fresh. Hydration and Replenishment Sweating can dehydrate the skin, making it essential to restore lost moisture. Incorporate a hydrating moisturiser or serum. Preventing Breakouts and Acne The combination of sweat, oil, and bacteria can clog pores and lead to acne flare-ups. If you're prone to acne, consider using products with ingredients that slightly exfoliate like pineapple fruit extract or lactic acids. Protecting Your Skin Even after your workout indoors, your skin might still be exposed to harmful UV rays. Apply sunscreen if you're heading out post-exercise. Sun protection is crucial to shield your skin from premature ageing, pigmentation, and other sun-related damage. The Importance of Timing It's ideal to cleanse and moisturise your skin within 30 minutes of finishing your workout. This time frame allows for efficient removal of sweat and prevents it from settling into your pores, reducing the risk of skin issues. According to the cosmetic surgery professionals, it is better not to cool down for a long period of time, but to actually go straight to the shower to start on your post-workout skin care routine so that the sweat and bacteria don’t settle. “Sweating creates a warm and wet environment for bacteria to grow.” Facts you may not know: Use a clean towel if you need to blot your sweat, definitely don’t use your dirty hands or your sweaty t-shirt K eep your hair off your face. If you have longer hair, it’s best to keep it pulled back and away from your face during a workout. This helps prevent oils (not to mention any hair products you used that day) from also clogging your pores, which can contribute to breakouts. It’s also helpful to cool off skin to prevent breaking of blood vessels and return skin temperature to a normal level quicker, even a quick splash of cool water post-workout is good practice. Exercise not only benefits your muscles; it also improves your skin's health. Studies show that activities like endurance and high-intensity aerobic training can help reduce signs of aging and enhance your overall complexion. Whether you work out at a gym or exercise outdoors, always remember to moisturize your skin, protect your skin with sunscreen, and refresh your skin afterward with cool water. References: 1. https://premierdermde.com/the-importance-of-a-pre-workout-skincare-routine/ 2. https://southerncosmetics.com.au/news/home-workout-skincare-dos-and-donts-when-working-out/ 3. https://www.everydayhealth.com/skin-beauty/skin-care-musts-before-after-your-workout/
Fatigue is a significant concern throughout many work environments, affecting workers across various industries. Fatigue can be a by-product of long hours, demanding tasks, inadequate rest, and stress. While fatigue is often overlooked, its implications for injury risk are often profound. Understanding Fatigue in the Workplace Fatigue in the workplace can manifest as physical exhaustion, mental tiredness, or a combination of both. Physical fatigue results from prolonged exertion, while mental fatigue arises from extended periods of concentration and decision-making. Both forms can impair a worker's ability to perform tasks safely and efficiently, which can lead to a higher risk of accidents and injuries. Other factors such as sleep loss, and environmental conditions can significantly impact a workers’ fatigue levels. Individual factors such as age, hydration, fitness level, diet, smoking and alcohol intake are also just as important to consider. Mechanisms Linking Fatigue to Injury Risk Decreased Coordination and Balance Altered Perception and Reaction Time Increased Muscle Strain Compromised Judgment Neglect of Safety Protocols It is important to highlight that industries requiring workers to complete extended periods of manual labour are more likely to be involved in workplace incidents. The risks become elevated as fatigue is mixed into already high-risk environments. Mitigating the Risks of Fatigue There are several ways to help mitigate the risks of fatigue. These can be but are not limited to: Implementing Fatigue Management Programs Adequate Rest and Recovery Monitoring Workloads Providing Ergonomic Support Encouraging Healthy Lifestyle Choices Creating a Supportive Work Environment Fatigue is a critical factor influencing injury risk in the workplace. Understanding the mechanisms linking fatigue to injuries can help organisations implement effective strategies to mitigate these risks. By prioritising rest, monitoring workloads, and fostering a culture of safety and support, employers can enhance worker well-being and significantly reduce the likelihood of accidents. Addressing fatigue is not just a matter of improving productivity; it is essential for ensuring the health and safety of all workers. Daine Richards Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA
Meet Rowan 50% of our new QLD AB squad. Hello everybody, I’m Rowan, Accredited Exercise Physiologist at Absolute Balance. I studied in sunny Townsville at James Cook University, graduating in 2014. Shortly after, I landed a position at a local chiropractic clinic as the sole Exercise Physiologist among chiropractors, physiotherapists, and massage therapists. After a year, I transitioned to Max Employment as a Health Services Officer, covering Townsville, Ingham, Ayr, and Charters Towers. In this role, I helped job seekers secure suitable employment, an unexpected shift from my previous experience but one that ignited my passion for the role of exercise in mental health. After a few years, I decided to move to Brisbane, where I ventured into the occupational rehabilitation field. However, I soon realized that vocational rehabilitation wasn’t the right fit for me. This realisation led me to focus on pre-employment medical assessments, including functional capacity evaluations, drug testing, and lifting capacity assessments. Fun fact: I encountered every drug in the tests except cocaine—it's puzzling why people would use methamphetamines the weekend before their employment screenings! Eventually, I traded in corporate attire for shorts and joggers as I embraced a role in the gym environment. I enjoyed working directly with Medicare, DVA, NDIS, and private patients, so much so that I decided to start my own business (2021) with Meagan, the other 50% of the new Queensland team. As we launched our company, I found myself asking, "What the hell do I do now?" That's when I reached out to ol’ Derek Knox to be our business mentor. My experiences with Derek likely echoed those of many others: he was constantly emphasising my "why" and the "red brain-green brain" concept, all while sharing his extensive industry knowledge, and taking time out of his busy schedule just to hear me say things like, ‘nothings really going on this month’, and ‘red brain is bad right?’. Now, I find myself back in the WorkCover space—though this time, I'm not involved in vocational work—and I'm thoroughly enjoying it. If you’ve made it this far, thank you very much for your time, but let’s finish up with 2 truths and a lie, feel free to email me your answers: I hid on a plane, causing a lot of problems, when I was 5yrs and travelling alone from Sydney to Hobart. I was shipped off to military boarding school in Sydney for 9 years. I caused $40,000 worth of damage to a hotel because I left the kitchen sink tap on. Rowan Dicks Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ QLD
