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Meta-analysisRange of motion
A Bayesian meta-analysis of twelve studies on mean muscle length during training found trivial differences in regional hypertrophy between proximal, mid-belly and distal sites. Training at longer muscle lengths showed an increasing trend toward distal sites, but the authors caution the shorter and longer conditions differed by only a small average muscle length.
How Fibral applies it: Do not promise a lifter that a particular exercise grows a particular part of a muscle; regional differences from muscle length are small and uncertain.
Limits and applicability
No limitation statement has been published for this note yet. Treat it as a general evidence-informed rule, not an individualized guarantee.
- Varovic D, Wolf M, Schoenfeld BJ, Steele J, Grgic J, Mikulic P. (2025). Does Muscle Length Influence Regional Hypertrophy? A Systematic Review and Meta-Analysis. View source
Approved content v1 · updated Aug 17, 2026
Meta-analysisRange of motion
A Bayesian meta-analysis of range of motion found a trivial standardised effect favouring full range over partial range across hypertrophy, strength, power and body-composition outcomes. Sub-group analysis suggested a hypertrophy benefit to partial range training at long muscle lengths, and a specificity effect whereby training in the range being tested produced greater strength adaptation.
How Fibral applies it: Program full range by default, use long-muscle-length partials as a deliberate hypertrophy variation, and train the range the lifter needs to be strong in.
Limits and applicability
No limitation statement has been published for this note yet. Treat it as a general evidence-informed rule, not an individualized guarantee.
- Wolf M, Androulakis-Korakakis P, Fisher J, Schoenfeld B, Steele J (2023). Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis View source
Approved content v1 · updated Aug 17, 2026
Randomized trialRange of motion
Hypertrophy within a muscle is regionally non-uniform, and which regions grow depends on how the muscle is loaded rather than only on how much. A systematic review of range of motion found that different range configurations preferentially grew different muscles and different sites within a muscle, and a within-subject trial found that changing set structure in a single exercise grew the rectus femoris at some measurement sites and not others.
How Fibral applies it: Cover a target muscle with more than one loading configuration rather than one exercise repeated: pair work through the full range with work emphasising the lengthened part of the range, so regions a single configuration leaves under-stimulated still get loaded.
Limits and applicability
No limitation statement has been published for this note yet. Treat it as a general evidence-informed rule, not an individualized guarantee.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES (2023). Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy View source
- Varović D, Žganjer K, Vuk S, Schoenfeld BJ (2021). Drop-Set Training Elicits Differential Increases in Non-Uniform Hypertrophy of the Quadriceps in Leg Extension Exercise View source
Approved content v2 · updated Aug 17, 2026
Randomized trialRange of motion
Trials on partial range-of-motion training show that partials performed in the lengthened (stretched) position elicit hypertrophy comparable to, and in some measures greater than, full range of motion, whereas partials in the shortened position are inferior. Muscle length at which the exercise is loaded matters more than range per se.
How Fibral applies it: When using partial reps, keep them in the lengthened position of the muscle rather than the shortened, contracted position.
Limits and applicability
No limitation statement has been published for this note yet. Treat it as a general evidence-informed rule, not an individualized guarantee.
- Pedrosa GF, Lima FV, Schoenfeld BJ, et al. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths View source
Approved content v3 · updated Aug 17, 2026
Randomized trialRange of motion
A systematic review of range of motion found that full range of motion is at least as effective as partial range for hypertrophy and often superior, and that training which emphasizes the lengthened (stretched) portion of the movement is particularly effective for muscle growth. Partial reps performed at long muscle lengths can rival full-ROM training.
How Fibral applies it: Program full range of motion by default and, where appropriate, emphasize the lengthened position of each exercise to maximize hypertrophy.
Limits and applicability
No limitation statement has been published for this note yet. Treat it as a general evidence-informed rule, not an individualized guarantee.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES (2023). Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy View source
Approved content v4 · updated Aug 17, 2026