Ep 307 - Are Lengthened Partials Overrated?

Iron Culture

The MASS Crew

Sports & Recreation, Health & Fitness

4.8 • 827 Ratings

🗓️ 25 December 2024

⏱️ 97 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode of Iron Culture presented by MASS, Dr. Eric Trexler and Dr. Eric Helms explore the science and debate surrounding lengthened partials, a training technique often celebrated for its hypertrophy and strength benefits. Drawing on recent studies, they discuss how emerging evidence challenges some hyperbolic claims of lengthened partials as a superior training method, suggesting instead that their effectiveness is highly context-dependent. The hosts advocate for viewing lengthened partials as a complementary, rather than revolutionary, tool in exercise programming. After the main discussion, the episode transitions into a series of listener questions, with Dr. Trexler sharing his renewed enthusiasm for training (and his current approach to training) as he recovers from surgery. The hosts also address topics like the importance of omega-3 intake during low-fat diets, the diminishing returns of high training volumes, practical applications of two-a-day training splits, and the impact of high-protein diets on digestive health, emphasizing fiber and dietary diversity. They also discuss caffeine’s role in sleep disruption, underlining caffeine timing as an easy way to improve sleep quality, among many other topics.

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Transcript

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0:00.0	Hello, everybody. I am Eric Trexler. I am here with the good Dr. Eric Helms. This is office hours. No, this is Iron Culture, brought to you, presented by the mass research review, had a little bit of muscle memory, you know? It's like the lights camera action, all of a sudden
0:21.9	I'm talking about office hours. Of course, if you've been, if you're an OG, if you've been with us
0:27.1	for a while, you know, office hours is where this whole mass live stream thing started. Then it was
0:33.0	absolutely cannibalized in a corporate takeover by Iron Culture. Now the two have become one.
0:40.8	It's a beautiful pairing. And, you know, I got to be honest, I'm a little rusty.
0:46.2	You know, it's been a couple weeks since we did a live episode. We switched over to a whole
0:50.7	bunch of new technology right when we kind of merge the two shows. So
0:55.5	I'm lost here. I'm swimming, but I believe that we are broadcasting and we're going to do
1:01.8	our best to talk about fitness and science. But before we do that, Helms, we have some
1:07.7	orders of business. So one of the things I really like to talk about is length and
1:15.6	partials. That's established. This is an area of research that intrigues me. I'm very excited about it.
1:23.2	Um, I was almost kind of over research, you know, I kind of didn't, who cares at a certain point,
1:32.1	you know? That's where I went at. I was just like, let's just do what seems right and not really
1:37.9	worry about all the details. But then length and partials came along and I said, this is it. I remember
1:43.9	why I care about research and exercise.
1:48.1	Now, Helms,
1:49.7	a couple preprints coming out.
1:53.1	Yep.
1:53.7	That are not particularly glowing with regards to the life-changing effects of length and partials.
2:03.7	Now, this is probably not the time, place, or format for an in-depth review,
2:08.6	but I just want to tease this.
2:10.4	I want to push this to the center of the table to the training department of mass.
	...

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