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In the world of fitness, lifting with a partial range of motion is often considered blasphemy. There’s been an ongoing war waged between coaches, lifters, and fitness gurus about proper exercise technique. For many, anything short of a full range of motion is ineffective and off limits.

But, as time and science have proven, strategically manipulating the range of motion can actually be very beneficial. (1) Partial reps can be useful for improving strength or size, allowing a seasoned lifter to push beyond muscular failure, overload the target muscle (or the nervous system), or even emphasize a specific portion of the range of motion to overcome sticking points.

If you’re a relatively experienced lifter ready to unlock new gains, here are some science-backed methods to implement this intensity-boosting technique.

Guide to Partial Reps

• How Partial Reps Work
• How to Perform Partial Reps
• Partial Reps vs. “Cheating”
• Benefits of Partial Reps
• Programming Recommendation for Partial Reps

How Partial Reps Work

Partial reps can be used either as a consistent training method or as an occasional intensity-boosting technique. As an intensity technique, they allow the lifter to push beyond failure by performing half-repetitions when you don’t have the strength necessary to keep using a full range of motion (ROM) anymore. This can be useful because, unlike forced reps, you don’t need a training partner and, unlike drop sets, you don’t need to reduce the weight you’re lifting.

The fatigue generated by reaching technical failure will ensure that the partial reps recruit all the involved motor units (neurons commanding the muscles) while providing muscular tension. (2) This can provide a fantastic hypertrophy stimulus as you increase metabolic stress and effective repetitions. (3)

You can also train with more volume in a relatively short time, which can be a life saver when training time is limited. The drawback is that this technique, like many other intensity techniques, can generate a high level of fatigue and should be used sparingly and by relatively advanced lifters.

As a more frequent training method, partial reps consist of performing a specific section of the range of motion on all repetitions of a given exercise. It’s a powerful way to stimulate a muscle and trigger growth with single-joint (isolation) exercises, like seated barbell curls, or to improve strength in a multi-joint (compound) exercise, like squats, by using heavier than normal weight and stressing the nervous system into adapting.

How to Perform Partial Reps

To emphasize muscle growth, perform full range of motion, high-quality repetitions until you reach muscular failure or a predetermined number of repetitions. Immediately continue the set by performing half-range of motion repetitions to failure or, again, until a specific number of reps are completed.

To focus on strength, perform partial reps in the specific range of motion you need to target — either the sticking point presenting the biggest obstacle or your strongest position (typically near lockout) to overload the exercise.

This can be done either cutting the movement short under your own control or by using external supports such as pins or a box (in the cases of presses and squats, respectively). There are often specific exercise variations taking advantage of the partial range of motion, for instance, the floor press or rack deadlift.

The exact way to implement partial reps will depend on the exercise being performed, as the curve of resistance (where in the range of motion it is most challenging) differs between movements. Generally, you want to keep doing half-reps in the less challenging range of motion once you can’t do any more complete repetitions, otherwise you won’t be able to do much afterwards if you perform go to failure in a short ROM before performing a full ROM.

In any case, don’t change your exercise technique or shift the stress to another body part when doing partial reps — perform the same movement, simply with a shorter range of motion.

Emphasize the Contraction or the Stretch

With most exercises, you can do partials in either the stretched (lengthened) or contracted (shortened) position. Each option will have a slightly different effect and might not correlate with the moment arm of the exercise.

For example, compare the shortened position of the quadriceps during the back squat and the leg extension. The contracted position in both exercises is at the top of the movement, but it is a very easy part of the movement with the squat, while it is grueling to hold the top of the leg extension.

The majority of the time, emphasizing the lengthened portion of an exercise is superior for hypertrophy, so you might want to focus on pumping out partial reps closer to the stretched position for maximal muscle gains.

However, with some exercises like the preacher curl, the stretched position is also relatively more dangerous and more difficult phase of the exercise — you would not be able to do many partial reps, if any, and you would risk injuries. Focusing on the contracted position, on the other hand, can provide a nasty pump and vastly improve the mind-muscle connection.

For exercises that emphasize the shortened range — when you can easily feel a strong contraction in the target muscle, like your glutes during the hip thrust — do your partial reps in that same range.

For exercises that favor the lengthened range and feel most difficult in the stretched position, like the leg curl or pull-up, do your partials in the stretched position. It wouldn’t make much sense to do partials in the bottom of a hip thrust when there’s minimal tension on the target muscle. Instead, use partials to further emphasize the strong point of an exercise and really squeeze at the top.

Partial Reps vs. “Cheating”

Cheating during an exercise is when you change the technique of an exercise to make it easier, often to allow more weight or extra repetitions than you could do with strict form. It could be using body english and swinging your body or by cutting the range of motion short.

The term “cheating” is inherently negative because letting your ego take control at the sake of form will only increase joint stress, reduce progress, and potentially cause injuries. (4) Many gym veterans are familiar with seeing quarter-squats performed by someone with shaky knees just to put on more plates on the bar. But just like partial reps, cheating can also be beneficial in certain instances, if properly applied. (5)

So, how are partial reps any different? Partials are executed to make the exercise harder, not easier, or they’re used strategically to target a specific range of motion. They are done not out of ego, but to better reach your muscle- or strength-building goals.

For instance, let’s get back to the quarter squat — it’s actually one of the best exercises to increase sprinting speed. (6) So, if you’re an athlete, it can be a great choice, but it won’t be as useful if you’re trying to grow your quads. Similarly, if you’re doing quarter squats because you just want to have 300 pounds on the bar no matter what the reps look like… that’s cheating.

Benefits of Partial Reps

Partial reps can be beneficial for size or strength, and help you bust through plateaus. The most efficient methods can differ slightly based on your goal, so here’s what to know before diving in.

More Muscle Gains

Partial reps are most often used for hypertrophy, as they are particularly efficient for putting on more muscle mass. Yes, you’re usually told to only perform an exercise with pristine form and a full range of motion, but the truth is never that simple with the human body. In fact, you can even grow muscle performing only partial repetitions. (7)

Muscles grow as an adaptation of mechanical tension, and this tension does not always equal with the range of motion. For instance, you could perform Romanian deadlifts and have your hamstrings fully stretched with the barbell at knee-level, while still being able to lower the weight farther. Most of the time, a full range of motion equals the muscle’s full functional range, but it’s not always the case depending on the body part and exercise.

The mechanisms of hypertrophy have proven that the range of motion is not the be-all, end-all. One particular study compared the lying leg curl and the seated leg curl. (8) Both exercises were done with a full ROM, but the seated leg curl was found to be more efficient for muscle growth because it put the muscle though a greater stretch.

Partials allow you to spend more time in the lengthened muscle position, which can trigger more hypertrophy. The physiological response of partial reps is even more important, generating more intramuscular hypoxia (oxygen-related stimuli within the muscle), as well as metabolites such as lactic acid, which have been theorized to promote hypertrophy. (9)

When used as an intensity-boosting technique to go beyond failure, partials might be especially valuable for more advanced lifters to create a robust stimulus for new muscle growth, or to get away with a relatively lower number of high-intensity sets which can help with overall program design.

Going beyond failure may increase testosterone and growth hormone levels, which can be invaluable for size and strength, but the technique can also lead to higher cortisol levels (the stress hormone), so recovery can be more difficult. (10) As such, use this technique more sparingly.

Finally, extending the set can help you recruit more muscle fibers for more size. (11) When you’re doing a moderate to heavy set, your body will require fast-twitch fiber muscles to move the load. The physiological effects vary whether you’re doing heavy sets of five or relatively lighter sets of ten. But, going beyond failure with partial reps will force all of the slow-twitch muscle fibers to be recruited and assist in the exercise. More muscle stimulated equals more gains.

Increasing Strength

When doing partial reps, you can lift more weight than using full ROM because you’re moving that weight across a shorter range of motion. This can be used as a direct neural stimulus to improve strength and gradually ease the body into lifting heavier weights in a full ROM. (12) It can be a great strategy to use in a strength-dedicated training phase.

Moreover, strength is a skill, and partials are amazing for learning it. For instance, a lifter could have a very strong barbell bench press but be much less impressive with squats. You can use this method to separate a complex movement into different steps or to focus on a specific portion of the lift you’re weaker in.

If you’re terrible at the lockout of the bench press, doing partials focusing in the end-range of the exercise, or using a specific exercise like the floor press which emphasizes the lockout position, will help to build your triceps and improve that end-range strength. You could even incorporate a progressive range of motion strategy — use partial reps and gradually increase the range of motion of an exercise week after week, until you master the movement and can perform a full ROM.

This is also an excellent strategy for lifters lacking in the mobility department or those that are just learning a movement. Starting easy and building over time will improve the coordination, mobility, and confidence needed to properly perform the exercise. Finally, if you’ve suffered an injury and need to work around problematic joint pain, you can stick to the range of motion that doesn’t hurt while still benefitting from a training stimulus.

How to Program Partial Reps

As there are many different programming possibilities depending on your goals, here are the best strategies to maximize your progress using partial reps. You need to take into consideration the recovery cost of such techniques, and bear in mind that beginners should avoid these high-intensity strategies until they’re more experienced.

Exercise Selection

As an intensity-boosting technique, you should mainly stick to isolation (single-joint) exercises. When using compound exercises, the accumulated fatigue and risk of injury can be too high. There’s also the probability of altering technique, which will result in decreased motor control and a poor progression rate. The nature of the exercise and the curve of resistance can also make it hard to focus on the primary target muscles.

Lower body favorites for partial reps include leg extensions, leg curls, and calf raises. For upper body, consider curls, triceps cable extensions, the cable pullover, and lateral or bent-over raises. You can also consider any exercise where you feel you can safely go beyond failure without altering the technique and risking injury.

A case could be made for some relatively safer multi-joint exercises, for instance the hip thrust, lat pulldown, hack squat, or various machine rows. You should never try partial reps on an exercise that loads your spine like the squat or the deadlift unless you’re very experienced. Even in that case, the stimulus to fatigue ratio and potential risk of injury often won’t be worth it.

If you want to perform only partial reps without cranking up the intensity to the max, you can use this technique on virtually any exercise. But first make sure that you can correctly perform the exercise with a full range of motion and really understand the mechanics of the movement beforehand so, again, beginners should generally refrain from such work.

Partials as High Intensity Technique

This is the most brutal and fun use of partials — using them to extend a set after being fatigued from full ROM reps, to enhance the hypertrophy stimulus. Theoretically, you could do many, many partial reps in a set beyond failure, but the recovery cost would be through the roof. So, it’s best to never go beyond doubling your reps per set when using in partials.

A good rule of thumb, to strike a balance between intense training and acceptable recovery, would be to perform partials for half as many reps as the preceding full ROM. For instance, ten full range of motion reps followed by five, no more than ten, partial reps. As for the number of sets, you should only do these on the last set of an exercise for two to four total sets per session, otherwise your overall recovery and capacity to perform for the remaining workout could be severely compromised. 

You could use this technique frequently during a short, “blitz” period to force growth, but generally respect 48 to 72 hours of rest between sessions when using intensity techniques to go beyond failure. As such, don’t use them in every session of the week issues.

Partials as a Training Method

This applies when you’re doing partials for all the repetitions of the set, or using a partial ROM exercise like the seated barbell curl or floor press, to overload the muscles and provide a new stimulus that will shock your body into growth.

Keep the load on the relatively heavier side of the hypertrophy range to really take advantage of the improved power output, and aim for two to four sets of six to 10 repetitions.

You can also use partials to really shock the muscle by using a heavy weight for high reps, two to three sets of 15 to 20 reps. This is a great method to use with muscles which you never or can’t usually use heavy weights, like a partial lateral raise to build up your side delts.

Finally, this can be an excellent and effective method for building strength. Avoid isolation exercises and either execute partial reps on a big basic exercise like an overhead press, or a multi-joint, partial-range exercise like the box squat. For absolute strength gains, three to five sets of one to five repetitions with ample rest works best. You can also bump up the reps a bit when focusing specifically on a weak muscle that’s preventing you from increasing your lift by using sets of five to eight.

Periodizing Partial Reps

Because partial reps can bear a heavy toll on your body’s recovery, you should use them sparingly and plan ahead for best results… or just throw them here and there for fun.

As an muscle-building intensity technique, they’re best used in a high-intensity training period of four to six weeks, followed by a relatively easier block of training to recover, compensate, and grow.

Another great way of introducing them would be to cycle the number of sets per session that use partials. For instance, the first week, use partial reps in one set per session. The next week, you increase this number to two sets, then three sets, followed by four sets, and finally a deload without any partials.

Finally, you can also use this method as a fun and stimulating method of progression, to increase your workload over subsequent sessions. For instance, on your last set of leg curls, you could do ten full reps followed by ten partials in the stretch position. Then, next session, bump up the number of partials to 15. Eventually, in the third session, increase it again to 20 partial reps. Then, reset the progression model with a slightly heavier weight.

If you’re using partial reps as a training method for strength or size, then it’s even more simple. It would be best to stick to a three to six-week block using partial reps before rotating to a less intense training block. Though, if you’re using them to bring up a lagging muscle group, you could use the technique for a longer period.

Partial Reps For Complete Gains

Often deemed as “improper form” or ego-driven, partial reps can be perfectly acceptable and highly efficient for promoting size and strength. The key is to program the technique with a specific purpose in mind. Set aside your range of motion-based prejudices and give partial reps a chance in your training. You won’t be disappointed.

References

1. Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 May 23. PMID: 33977835.
2. Potvin JR, Fuglevand AJ. A motor unit-based model of muscle fatigue. PLoS Comput Biol. 2017 Jun 2;13(6):e1005581. doi: 10.1371/journal.pcbi.1005581. PMID: 28574981; PMCID: PMC5473583.
3. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
4. Faigenbaum AD, Myer GD. Resistance training among young athletes: safety, efficacy and injury prevention effects. Br J Sports Med. 2010 Jan;44(1):56-63. doi: 10.1136/bjsm.2009.068098. Epub 2009 Nov 27. PMID: 19945973; PMCID: PMC3483033.
5. Arandjelović, O. Does cheating pay: the role of externally supplied momentum on muscular force in resistance exercise. Eur J Appl Physiol 113, 135–145 (2013). https://doi.org/10.1007/s00421-012-2420-y
6. Rhea, Matthew & Kenn, Joseph & Peterson, Mark & Massey, Drew & Simão, Roberto & Marín, Pedro & Favero, Mike & Cardozo, Diogo & Krein, Darren. (2016). Joint-Angle Specific Strength Adaptations Influence Improvements in Power in Highly Trained Athletes. Human Movement. 17. 10.1515/humo-2016-0006.
7. Schoenfeld BJ, Grgic J. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. 2020 Jan 21;8:2050312120901559. doi: 10.1177/2050312120901559. PMID: 32030125; PMCID: PMC6977096.
8. Maeo S, Huang M, Wu Y, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021 Apr 1;53(4):825-837. doi: 10.1249/MSS.0000000000002523. PMID: 33009197; PMCID: PMC7969179.
9. Goto M, Maeda C, Hirayama T, Terada S, Nirengi S, Kurosawa Y, Nagano A, Hamaoka T. Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. J Strength Cond Res. 2019 May;33(5):1286-1294. doi: 10.1519/JSC.0000000000002051. PMID: 31034463.
10. Ahtiainen JP, Pakarinen A, Kraemer WJ, Häkkinen K. Acute hormonal and neuromuscular responses and recovery to forced vs maximum repetitions multiple resistance exercises. Int J Sports Med. 2003 Aug;24(6):410-8. doi: 10.1055/s-2003-41171. PMID: 12905088.
11. Willardson, Jeffrey M PhD, CSCS1; Norton, Layne2; Wilson, Gabriel MS, CSCS2. Training to Failure and Beyond in Mainstream Resistance Exercise Programs. Strength and Conditioning Journal 32(3):p 21-29, June 2010. | DOI: 10.1519/SSC.0b013e3181cc2a3a
12. Massey CD, Vincent J, Maneval M, Moore M, Johnson JT. An analysis of full range of motion vs. partial range of motion training in the development of strength in untrained men. J Strength Cond Res. 2004 Aug;18(3):518-21. doi: 10.1519/13263.1. PMID: 15320644.

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Biological systems are self-maintaining. They have to be. Your cells are little factories, performing tasks crucial to maintaining this thing we call life. And just like in factories, machinery (organelles) break down. Waste (metabolic byproducts) must be managed. Security teams need to be in place to keep intruders (bacteria and viruses) from disrupting operations. 

For life to sustain itself, cells must perform this crucial work themselves. It’s not like we can send in microscopic maintenance workers, mechanics, and security details to handle the dirty work from the outside. Not really, not yet anyway. One of the most important types of biological maintenance is a process called autophagy.

Not that long ago, nobody except the most hard-core biohackers talked about autophagy. It has become a hot topic, though, as scientists have made considerable progress toward understanding the ins and outs of autophagy in the past few decades. Now, anyone with a passing interest in longevity or intermittent fasting tosses the word around in casual conversation. 

But for all the popular interest in autophagy, I’m willing to bet that the average person doesn’t understand it all that well. They probably believe that autophagy is desirable, and they may know that intermittent fasting will net them more of it, but that’s about it. So today I’m going to answer some autophagy FAQs—what it is, how to induce it, and where you may need to be cautious.

What Is Autophagy?

Autophagy: the word comes from the Greek for “self-eating,” and that’s a very accurate description. There are several different types of autophagy. The one that we generally mean when we say “autophagy” involves organelles within the cell called lysosomes “eating”—or rather, using enzymes to degrade—parts of the cell that are damaged or malfunctioning.

The overarching goal of autophagy is to maintain homeostasis within the cell—to keep the factory running smoothly. It’s a type of cellular recycling process, allowing organelles, proteins, and other structures to be broken down and reused by the cell for energy or building new components. Lysosomes can also degrade pathogens that threaten the integrity of the cell. 

What Activates Autophagy in the Cells?

Autophagy is operating all the time to manage the basic cellular housekeeping, but anything that threatens homeostasis in the cell will ramp it up. Oxygen deprivation (hypoxia), DNA damage, infection, or cellular damage due to factors like oxidative stress can all trigger a rise in autophagy. The trigger we talk about most is nutrient deprivation.

Your cells are exquisitely tuned in to how much energy is available. They have multiple systems in place to sense if energy supplies are adequate and to flag when they are low. When energy is abundant, autophagy operates in the background; but when your cells sense that energy is low, they go into conservation mode, and autophagy really kicks in. You can understand why this would be. In lean times, your cells must be more frugal, using what they already have on hand. Breaking down damaged proteins and organelles for firewood and parts to build new machines, so to speak, just makes sense. 

Some of the signals that indicate low energy availability and dial up autophagy are low glucose, low insulin, low mTOR signaling, high AMPK, and high glucagon. Not coincidentally, these are the same biological markers that characterize a fasted metabolic state. 

The reverse is also true, when glucose, insulin, and mTOR signaling are high, and AMPK and glucagon are low, autophagy is inhibited. (This, by the way, is why we say that protein intake breaks a fast. Because when you eat protein, especially the amino acid leucine, you activate the mTOR pathway and downregulate autophagy.)

What Roles Does It Play in the Body?

By maintaining homeostasis and preventing cell damage, autophagy contributes to the health of all your tissues and organs. Its specific effects depend somewhat on where the cells in question are located.

In the liver, autophagy kicks in during fasting to degrade proteins into amino acids that can be used for energy production, thus maintaining whole body energy levels even in the absence of incoming food.¹

In the muscles, autophagy enables the building of strength and endurance when we exercise. Muscle damage is a hallmark of exercise and is crucial to the adaptation process, but without autophagy, muscles couldn’t recover from said damage.^{2 3}

In the brain, autophagy helps clear out the waste and debris that would otherwise accumulate in neurons and lead to cognitive decline. Scientists are actively working on developing strategies to upregulate autophagy in the brain as a means to stave off and treat neurodegenerative diseases like Alzheimer’s and Parkinsons—devastating conditions for which existing treatments have proven largely ineffective.⁴

So Autophagy Is Always Desirable, Right?

Not so fast. I see a lot of people out there undertaking extreme fasting regimens or other biohacking strategies in the name of maximizing autophagy. This seems ill-advised given that we don’t know if more autophagy is necessarily better. In fact, we know there are times when it is not. 

There’s the fact that unchecked autophagy can increase existing cancer in some cases. There’s the fact that too much autophagy in the wrong place might be bad. There’s the fact that most things in nature follow the Goldilocks principle: too much is bad, and too little is bad. The “just right” amount is somewhere in the middle. 

At this point, we simply don’t know what “optimal autophagy” looks like. We know it’s important, but scientists are still working to decipher when it’s good (most of the time, probably) and when, and under what circumstances, it becomes problematic.

When Does Autophagy Start? What Are the Signs That It’s Taking Place?

The biggest conundrum for those who are interested in optimizing autophagy is that we can’t really measure it. Scientists have identified various biomarkers that signal that autophagy is taking place, but they aren’t the kinds of things we can see in real time in a person walking around in a fasted state. There are no continuous autophagy monitors to slap on the backs of our arms that will tell us how much autophagy is happening in our cells—yet.

In lieu of that, probably the best proxies we have right now are metabolic markers that our bodies are in a fasted state—low glucose, low insulin, high ketones, high glucagon. But here we have the measurement problem again. With the exception of glucose, we can’t continuously monitor these variables. And even if we could—and I do expect that continuous ketone and insulin monitors are coming soon—we still don’t know what exactly we’re aiming for. 

The bottom line is, we can only infer that autophagy is happening because we are subjecting our bodies, and hence our cells, to desirable, adaptive stressors. That’s about what we have to go on. 

How to Induce Autophagy

I just got done telling you that we can’t monitor autophagy and that it’s not always good—but that doesn’t mean we don’t want to induce it. We do. We must. And the way we do it is by engaging in the types of behaviors that we talk about here all the time. Fasting and exercise—both high- and low-intensity—are two of the most prominent, but there are others. Anything that stresses the cell will likely induce autophagy.

What to Do with This Information

This can’t be underscored enough: Autophagy is a long game, a lifelong pursuit attained by regular doses of exercise and not overeating every time you sit down to a meal. Doing epic seven-day fasts every month, making sure you end every day with fully depleted liver glycogen, never going over 20 grams of carbs in a day—these strategies might be “effective,” but obsessively trying to hit some “perfect” level of constant autophagy isn’t the point and is likely to activate or trigger neurotic behavior.

Autophagy happens largely when you just live a healthy lifestyle. Be active. Go hard every now and then. Sleep deeply. Recover well. Don’t eat carbohydrates you don’t need. Reach ketosis sometimes. Don’t eat more food than you need. 

Start with those basics. Once you have them nailed, and all caveats aside, I see the utility in doing a big “autophagy session” a few times a year. Here’s how mine looks:

1. Do a big training session incorporating strength training and sprints. Lots of intense bursts. This will trigger autophagy.
2. Fast for a couple days. This will push autophagy even further.
3. Stay busy throughout the fast. Take as many walks as possible. This will really ramp up the fat burning and get you quickly into ketosis, another autophagy trigger.
4. Drink coffee throughout the fast. Coffee is a nice boost to autophagy. Decaf is fine.

I know people are often skeptical of using “Grok logic,” but it’s likely that most human ancestors experienced similar perfect storms of deprivation-induced autophagy on occasion. They tracked an animal for a couple days and came up short. They nibbled on various stimulants plucked from the land along the way. They walked a ton, sprinted some, and lifted heavy things. And then they ate. 

If you find yourself aging well, you’re on the right track. If you’re not progressing from insulin resistance to diabetes, if you’re maintaining and even building your muscle despite qualifying for the blue plate special, if you’re thinking clearly, I wouldn’t worry. 

That’s it for today, folks. If you have any more questions about autophagy, leave them down below and I’ll try to get to all of them in future posts.

Thanks for reading!

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