I’ve been working out with weights for almost a couple of decades now and I’ve always followed the standard advice of using strict form and full range of motion (except maybe cheating on the last rep or two on some sets) for getting the best results and of course for keeping injuries at bay.
Is this really best for maximum size gains, though? I realize of course partial reps have there place, but I’m wondering if maybe using a little more momentum and not going through the full range of motion would be best for gains on a regular basis.
The reason I ask, is that I’ve watched several workout videos by pro level bodybuilders and they almost never workout in the strict form that the magazines that they’re regularly featured in recommend month after month, year after year.
It also makes sense that during certain exercises you don’t wear out body parts that you’re not focused on. For instance, on seated pulley rows and pulldowns, I do feel like I’m hitting my arms more than my lats if I work out relatively strict (not too strict or slow).
Here are some examples of Ronnie Coleman working out using partial reps, un-strict form and using momentum to help him get through every rep. It’s not just him; I have videos (not on YouTube) of many other pro level bodybuilders working out pretty much the same way.
back exercises- 0:35 - 0:55
shoulders- 1:22 - 1:44
pulldowns- 2:45 - 2:50