> _The World's Smartest Intensity Technique For Muscle Growth_. Directed by Jeff Nippard, 2023. _YouTube_, [https://www.youtube.com/watch?v=ftpH4-xFGQI](https://www.youtube.com/watch?v=ftpH4-xFGQI). # Long-length partials lead to higher muscle growth than full ROM ^e9ce5d - **==Long-length partials (LLP) are the best intensity technique according to science, maybe even better than full ROM==** - LLPs consist in ==**limiting your ROM to the half where the muscle is stretched the most**== - For a bicep curl, it is the bottom half of the movement - For a squat, it is the bottom half too - 7 out of 8 studies found that **LLPs lead to higher muscle growth than SLPs** and 4 out of 5 studies found that **LLPs are better than full ROM** (the remaining studies found no difference) - **==Replacing full ROM by LLP reps may lead to a 5-10% increase in rate of muscle growth==** - LLP Method #1: **used as a dropset on the last set**, ie, when you cannot do full reps anymore, do LLPs - Jeff uses that mainly for back and hamstring exercises - LLP Method #2: **on every single rep of the last set**; you may need to go heavier to compensate - Good especially for exercises with a very lopsided resistance curve like dumbbell flies - LLP Method #3: **alternate full and half reps** - Mistakes: - Losing control of partial reps - Not limiting ROM enough - Overhyping LLPs