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Quick Wits: Jeff Nippard Changed My Mind About This Training Technique · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Lots of training concepts come and go.
• 0:02
  Philip Pape: A lot of bro science lore tends to persist and then fade out.
• 0:06
  Philip Pape: There is one concept called long length partials that I also was not really convinced about until I saw Jeff Nippard bring it up recently and convinced me pretty clearly that it could be an effective training technique, and we're going to get into that on today's QuickWits.
• 0:22
  Philip Pape: Welcome to the Whits and Weights podcast.
• 0:27
  Philip Pape: I'm your host, phillip Pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:38
  Philip Pape: We'll uncover science backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:48
  Philip Pape: Let's dive right in.
• 0:49
  Philip Pape: Today I want to talk about Jeff Nippard's approach to something called long length partial reps.
• 0:59
  Philip Pape: This is a strategy for I'm going to call it advanced trainees to focus on maximizing hypertrophy, and I would put it in a category along with rest, pause sets, myoreps, drop sets, things like that, where you should really only include them once you've got some of the foundational strength and hypertrophy type movements built into your programming.
• 1:24
  Philip Pape: This technique is very simple.
• 1:27
  Philip Pape: It centers on the first half of a rep where the muscle is at its longest.
• 1:33
  Philip Pape: So that's why it's called long length partials.
• 1:36
  Philip Pape: This part of the exercise, which is the stretch, is based on what we know about hypertrophy.
• 1:42
  Philip Pape: It is a crucial part of muscle adaptation.
• 1:46
  Philip Pape: So now imagine doing a bicep curl, but you only go up halfway.
• 1:51
  Philip Pape: That is the long length partial.
• 1:54
  Philip Pape: That is, you're in the long length regime there and it's only that part of the movement.
• 2:01
  Philip Pape: So it's a long length partial.
• 2:03
  Philip Pape: Now why would you focus on this part, the stretch?
• 2:06
  Philip Pape: Research shows that this phase of your movements stimulates more muscle growth compared to the contraction phase, and so the idea is now, if you can spend more time in that phase, maybe you can get even more growth.
• 2:20
  Philip Pape: And Jeff Nippard recommends using this technique in different ways, like extending an existing set with some partials at the end, doing a final set or two with just partials, or just mixing them into your regular sets.
• 2:36
  Philip Pape: I've also used them as a warm up to kind of quickly warm up the muscle.
• 2:41
  Philip Pape: Now, like any of these techniques, it sounds all promising and amazing, like, oh, that's going to be the big thing, I'm going to do everything with long length partials, kind of like when blood flow restriction came on the scene.
• 2:51
  Philip Pape: It's like well, let's just do that, we don't even have to leave the table anymore.
• 2:53
  Philip Pape: Remember, this is not one of those one size fits all, we're just going to replace everything.
• 2:59
  Philip Pape: It should compliment your full range of movements, because we do believe and Jeff talks about this that there are still massive benefits to the other part of the movement and there's not enough long term data to show whether, like exclusive, long length partial training would be superior.
• 3:17
  Philip Pape: So why risk it?
• 3:19
  Philip Pape: Why not do what's tried and true and include them as a compliment?
• 3:23
  Philip Pape: See how you grow, see how you respond.
• 3:24
  Philip Pape: Don't just replace everything entirely.
• 3:27
  Philip Pape: And next time you go to the gym, think about integrating long length partial reps into your routine as the final few reps or an extra set on the end.
• 3:35
  Philip Pape: Do it with something with that more of a direct isolation movement and see if it starts to grow your muscles.
• 3:42
  Philip Pape: I mean, you can objectively measure that.
• 3:44
  Philip Pape: You can look at your bicep diameter with your circumference measurements and see is it growing faster than you would have otherwise without them?
• 3:51
  Philip Pape: All right, that's it for today.
• 3:52
  Philip Pape: Keep pushing those limits in the gym and experimenting and having fun, getting big, getting strong.
• 3:57
  Philip Pape: Talk to you next time.