The greater the range of motion (ROM) used during resistance training, the greater the benefits for flexibility, connective tissues, and muscle hypertrophy.

noli's read

This advice is based on a growing scientific consensus in sports science. A major meta-analysis published in the 'Journal of Strength and Conditioning Research' (Schoenfeld et al.) confirms that full range of motion training is generally superior for muscle hypertrophy compared to partial ranges. The idea that stretching under tension further stimulates connective tissues is also supported by observational studies on structural adaptation. However, the term 'better' is a generalization: some exercises, such as leg extensions, may offer a similar stimulus regardless of the range of motion. It is also crucial to note that the risk of injury may increase if the load is too high in positions of joint vulnerability. Andy Galpin himself cautiously emphasizes that there are numerous exceptions, which makes his point balanced and consistent with current literature.

the sources

1. 1Weppler CH, Magnusson SP 2010
2. 2Behm DG, Blazevich AJ, Kay AD, McHugh M 2015