Fitness

Is This Muscle-Building Protocol All Hype? Here’s What You Need to Know.

Published

9 months ago

April 1, 2025

Is This Muscle-Building Protocol All Hype? Here’s What You Need to Know.

IF YOUR MEDIA diet puts you into certain corners of the muscle-obsessed fitness internet, you know about lengthened partials. If you don’t immediately recognize the term, we’ll get you up to speed: Lengthened partials are fractional reps performed with the target muscle in its stretched position. Good examples of this include the lower half of a pullup or biceps curl. Rather than raising the weight (or your body, in the case of the pullup) up through the exercise’s full range of motion, you’ll only go to about halfway to the top. Why? Muscle researchers have found that in many cases, those half-reps can still yield growth.

Anyone plugged-in enough to be familiar with the concept has also likely heard all kinds of wild theories about the protocol: Lengthened partials should be used for any and all exercises, no one should ever do a full rep ever again, your gains will jump by exponential degrees by using this one magic trick—the list goes on. There’s a lot of noise out there about this approach, and MH experts are trying to cut through it in our recent Strong Talk discussion.

“The problems with [the conversation around lengthened partials] right now is everyone’s trying to research every muscle,” said exercise physiologist and strength and conditioning coach Dr. Pat Davidson. Davidson was dismissive of some of the studies surrounding the protocol, as researchers seem to be approaching the topic both broadly in, terms of the muscle groups being tested, and with a limited scope of focus for the experiments. “They don’t give enough time and the stimulus is just kind of weird in some of these things. It’s going completely overboard.”

Does that mean that you should ignore everything you hear about lengthened partials and muscle building? Not quite, according to Davidson. There’s still solid research backing the use of the protocol in basic cases, and it’s not worth disregarding because the hype cycle is spinning out of control.

“There are some really good take-home points. When you stretch a muscle and challenge it, that’s probably the greatest threat you can put on it,” he said, calling back to another salient point in the conversation. “Most of the staple exercises that have been around for the test of time that everybody goes back to feature that naturally.”

Along with the isolation exercises mentioned above, he’s talking about compound movements like squats and bench presses, which apply heavy stimulus to the target muscles when they’re in the stretched position (the bottom of the squat and the bottom of the bench press, for example).

The real misread of the protocol would be performing your partials in the wrong place. If you’re hitting half-reps when the muscle is in the shortened position, you’re not coming close to doing enough to reap the benefits of your workout. “The things that most people do that never makes progress is they just do quarter squats at the top,” Davidson said. “They use too much weight, and they never go low enough… That’s not doing anything.” That applies to the other big compound movements, too; performing limited-ROM bench or leg press reps won’t get you anything but an empty ego boost.

The most important thing to remember is that the “lengthened” aspect is what’s important, not the “partial.” Davidson was clear about what it takes to really make this type of work useful: the hard stuff, i.e. taking the weight to that bottom portion of the movement, with the muscle in the lengthened position. You can’t completely skip out on ROM and expect muscle growth. “Versus somebody for real where it’s like boom, they bury that thing deep, they hold that stretch, and they drive out of that stretch,” he said, motioning through a bench press rep. “That’s the real deal.”

For more important lessons for growth, check out the MH Definitive Guide to Building More Muscle.

Brett Williams, NASM-CPT, PES, a senior editor at Men’s Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

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Fitness

Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

Published

4 hours ago

December 16, 2025

Press Room

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

Fitness

New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Published

16 hours ago

December 15, 2025

Press Room

New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better.

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions:

Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep.

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).

Fitness

Circadian Fitness: New Research Heightens Debate Over the Optimal Time for Exercise

Published

1 day ago

December 15, 2025

Press Room

Circadian Fitness: New Research Heightens Debate Over the Optimal Time for Exercise

A Recent Study Suggests Evening Workouts May Offer Significantly Greater Longevity Benefits for Individuals with Obesity, Intensifying the Ongoing Scientific Discussion Over Whether Health Goals and Body Metabolism Dictate the Best Hour to Exercise. The question of the most beneficial time of day to exercise—a straightforward query—continues to yield frustratingly contradictory and complex answers in […]