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Aloha and Welcome to Week 19 of 
Fitness-Tip Friday!

Tip of the Week:

Partial Range of Motion Training Benefits

Contrary to what you may have heard or believed, you do NOT want to ALWAYS use full range of motion with your lifts! Incorporating partial range of motion reps into weightlifting regimens has been proven to:

1. Result in greater muscular hypertrophy (size) increases than when using full range of motion alone (see Research Article 1 below)

2. Give you greater control over region-specific hypertrophy, making it easier to focus on building a specific part of a muscle (see Articles 2 & 3)

3) Result in greater muscular strength increases (see Article 5)

4) Allow muscles to carry greater load (see Article 6)

5) Result in less muscle damage and injury (see Article 6)

While there are a few different theories on the exact mechanisms behind exactly how partial range of motion training yields these benefits (see Article 4), the benefits themselves are significant and undeniable, having been replicated in study after study with both compound and isolation exercises - which is why rep partials are integrated into every Dr. Gains training program! 💪

APPLICATION: Be sure to include partial range of motion reps in your training regimen!!

Relevant Dr. Gains YouTube videos:     
      1) If You're ONLY Doing Full Range Squats, You Are LIMITING Your Progress (Scientific Proof Provided)
      2) YES, You CAN Work Your "INNER" CHEST - Here's How! (Region-Specific Hypertrophy - 6 Studies)

Relevant Research Articles:     
      1) Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men
      2) Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths
      3) Influence of full range of motion vs. equalized partial range of motion training on muscle architecture and mechanical properties
      4) Partial Compared with Full Range of Motion Resistance Training for Muscle Hypertrophy: A Brief Review and an Identification of Potential Mechanisms
      5) The efficacy of incorporating partial squats in maximal strength training
      6) Full Range of Motion Induces Greater Muscle Damage Than Partial Range of Motion in Elbow Flexion Exercise With Free Weights

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Quotes of the Week:

"The key is not to prioritize what's on your schedule, but to schedule your priorities."

"I am not a product of my circumstances. I am a product of my decisions."

- Stephen Covey

Deal of the Week
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Mahalo, Happy Holidays and hope you enjoy the weekend! 🤙🏼


-Michael

P.S. If you want a resistance training program that integrates all of my fitness tips and all the latest in exercise science for proven, unparalleled results... click here to check them out!

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Michael Kamalu | Dr. Gains
Founder and CEO - Kamalu Enterprises, LLC
Email: support@dr-gains.com
Website: www.dr-gains.com
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Address: 2901 Bluegrass Boulevard, Suite 200
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