Muscle Hypertrophy - Rogers Athletic

Full Range vs. Partial

Jayce Miller on January 9, 2026

Determining the correct range of motion for each exercise when strength training is complex though seemingly straightforward. Differences in one’s structure, muscle lengths, fitness, health, the exercise device being used, goals, risks, all and more come into play.

There is a lack of consensus and therefore a continual trove of studies about the most effective range of motion to maximize the optimal results of resistance training.

The following are a few of the many studies that address this ongoing topic:

Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis – Scandinavian Journal of Medicine Science and Sports

Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis – Sport Medicine

Influence of full range of motion vs. equalized partial range of motion training on muscle architecture and mechanical properties – European Journal of Applied Physiology

Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths – Journal of Strength and Conditioning Research

An analysis of full range of motion vs. partial range of motion training in the development of strength in untrained men – Journal of Strength and Conditioning Research

Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals – National Institute of Health

Effect of range of motion on muscle strength and thickness – Journal of Strength and Conditioning Research

Pendulum Shoulder Incline

Rogers Athletic designed their Pendulum Weightlifting Machines to offset problems associated with decision making in discerning range of motion when strength training or rehabilitating injuries.

S.E.T. (Set Extension Technology) allows you to go to ‘failure’ quickly and safely in a variety of positions. If the athlete or coach wants to lengthen or shorten his or her range of motion they simply move the range limiter and record their results. This is important as the distance chosen can remain exactly the same between workouts and the repetitions can be counted accurately as one progressively overloads

Something to Ponder

Jayce Miller on October 31, 2025

Teaching correct form is an integral part of organized athletic programs. Many of the exercises chosen require an athlete to control execution, other exercises require enhanced momentum and additional instruction and coaching. Form allows for accurate replication and the ability of the coach and athlete to monitor weight and repetitions accurately.

An exercise taught with ‘strict’ form follows particular guidelines and rules that one must follow in order to have a repetition count before reps or weight are added the next training session. The weight utilized in this manner is less than one would use by engaging other body movements to aid in acceleration of the amount being lifted. Using external momentum to continue a repetition in the strength world is called ‘cheating’ and the repetitions achieved through the additional momentum by adjusting a bodily position would not count as a gain by many.

An interesting 2025 study in the International Journal of Exercise Science, looked at form and muscular hypertrophy – Do Cheaters Prosper? Effect of Externally Supplied Momentum During Resistance Training on Measures of Upper Body Muscle Hypertrophy. The researchers found, “The use of external momentum during single-joint resistance training of the upper extremities neither helped nor hindered hypertrophy of the target muscles in untrained individuals. These results were observed even though the CHEAT condition performed approximately double the volume load of the STRICT condition.”

The study is encouraging for those who adhere to form and are using much less weight than could be lifted with additional movement. It is important to remember heavier loads with external momentum with fatiguing muscles can add to the risk of exercise induced injury.

Cheating and strict movements both produce results. The bottom line is train hard to Get Strong…and remember missing workouts is really ‘cheating’.