Tip Get Twice the Triceps Growth Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Get Twice the Triceps Growth A new study shows that you can double the rate of triceps growth by using a certain exercise in a specific way Take a look by Jake Tuura March 31, 2018October 19, 2021 Tags Arms, Bodybuilding, Tips, Training Partial Rep Triceps Extensions Twice the Gains Partial rep training has been used to supplement full range of motion training for decades. It has several benefits: Constant tension Blood flow occlusion Reduced joint stress The ability to push your set past failure But it's always been just that – a supplement. Now a new study shows how this could be a primary training method if your main goal is muscle growth. The Study The study took 44 men with at least a year of resistance training experience and separated them into two groups. Each group did triceps extensions (skull crushers): Group 1: Partial range of motion – Elbow range: 45 to 90 degrees Group 2: Full range of motion – Elbow range: 0 to 120 degrees They both completed 3 sets of 8 reps at an 8 RM. The reps were performed with a 1-second eccentric (negative) and a 1-second concentric (lifting) cadence. Rest was one minute between sets. They trained three times per week for 8-weeks. At the end of the study, estimated triceps cross sectional area increased significantly in both groups, but there were huge differences: The partial range of motion group increased about 49%. The full range of motion group increased about 28%. So, the partial range group saw nearly twice the hypertrophy gains! Partial range of motion lifting is no joke. For exercises like the lying barbell triceps extension – where it can be difficult to keep tension throughout the rep – partials might be a better option. Reference Goto, M., Hamaoka, T., Maeda, C., Hirayama, T., Nirengi, S., Kurosawa, Y., Nagano, A., & Terada, S. (2017). Partial range of motion exercise is effective for facilitating muscle hypertrophy and function via sustained intramuscular hypoxia in young trained men. The Journal of Strength & Conditioning Research, DOI: 10.1519/JSC.0000000000002051 Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Other Exercise You Need to Bench Big If your goal is a big bench press, this exercise is essential. Check it out. Bench Press, Shoulders, Tips, Training Paul Carter August 8 Training Tip Hip Extension and the Hip Thrust Get better results from the butt-building hip thrust with these tips. Exercise Coaching, Glutes Dr John Rusin December 28 Training 3 Bad Ideas You Need to Stop Repeating You've heard these things before. You've probably repeated them. Well, stop it. They're oversimplified and sometimes flat-out false. Dietary Myth Busting, Training Christian Thibaudeau March 1 Training Shut Up and Get Strong Want to lose fat? Get strong. Want to build muscle? Get strong. Want to be a better athlete? Get strong. Here's why and how to do it. Bodybuilding, Powerlifting & Strength, Training Eric Bach December 10