What's up Nation!

 

I wanted to discuss a highly debated topic. When training is it benificial to not perform FULL RANGE OF MOTION with your reps or does this create weakness in the body?

 

I personally believe that whenever you don't train a specific area of your body, you are actually going to be more prone to weakness in that area in the future. For example, if you stop at 90 degrees with your elbows during a bench press or a shoulder press, that area you don't train in will be a key spot for an injury in the future.

 

I also believe that for most people, that injury would be more than likely to happen outside of the gym in an uncontrolled environment. For example, maybe you are helping a friend move into their new house and you have to move fast to catch a cabinet or some other piece of funiture and you happen to catch it in a position where you have to apply an exteme amount of force starting from that "lower" range of motion you have never train in with heavy weight. This could result in a strained neck / shoulder injury or something worse.

 

I also believe that when it comes to squats, if you stop halfway (90 degress) you are actually letting the force of the weight of the bar "start" and "stop" directly in the knees where as if you went ASS TO GRASS, you would be relying on mainly all core, glutes, and quads for the movement.

 

What is YOUR opinion Hermanites?

 

Do you think that stopping halfway keeps more tension in the muscles or do you think a short ROM creates weakness?

 

Let's discuss!

 

 

What's up Nation!

 

I wanted to discuss a highly debated topic. When training is it benificial to not perform FULL RANGE OF MOTION with your reps or does this create weakness in the body?

 

I personally believe that whenever you don't train a specific area of your body, you are actually going to be more prone to weakness in that area in the future. For example, if you stop at 90 degrees with your elbows during a bench press or a shoulder press, that area you don't train in will be a key spot for an injury in the future.

 

I also believe that for most people, that injury would be more than likely to happen outside of the gym in an uncontrolled environment. For example, maybe you are helping a friend move into their new house and you have to move fast to catch a cabinet or some other piece of funiture and you happen to catch it in a position where you have to apply an exteme amount of force starting from that "lower" range of motion you have never train in with heavy weight. This could result in a strained neck / shoulder injury or something worse.

 

I also believe that when it comes to squats, if you stop halfway (90 degress) you are actually letting the force of the weight of the bar "start" and "stop" directly in the knees where as if you went ASS TO GRASS, you would be relying on mainly all core, glutes, and quads for the movement.

 

What is YOUR opinion Hermanites?

 

Do you think that stopping halfway keeps more tension in the muscles or do you think a short ROM creates weakness?

 

Let's discuss!

 

 

What's up Nation!

 

I wanted to discuss a highly debated topic. When training is it benificial to not perform FULL RANGE OF MOTION with your reps or does this create weakness in the body?

 

I personally believe that whenever you don't train a specific area of your body, you are actually going to be more prone to weakness in that area in the future. For example, if you stop at 90 degrees with your elbows during a bench press or a shoulder press, that area you don't train in will be a key spot for an injury in the future.

 

I also believe that for most people, that injury would be more than likely to happen outside of the gym in an uncontrolled environment. For example, maybe you are helping a friend move into their new house and you have to move fast to catch a cabinet or some other piece of funiture and you happen to catch it in a position where you have to apply an exteme amount of force starting from that "lower" range of motion you have never train in with heavy weight. This could result in a strained neck / shoulder injury or something worse.

 

I also believe that when it comes to squats, if you stop halfway (90 degress) you are actually letting the force of the weight of the bar "start" and "stop" directly in the knees where as if you went ASS TO GRASS, you would be relying on mainly all core, glutes, and quads for the movement.

 

What is YOUR opinion Hermanites?

 

Do you think that stopping halfway keeps more tension in the muscles or do you think a short ROM creates weakness?

 

Let's discuss!

 

 

Other say " when it comes to squats, if you only do half range of motion, you'll get a half result ". Before I only do half range motion on squats and I can do more reps. Last sunday, I just hit leg trainings with Mervin. He clearly explain and show me the amazing result of doing the FULL range of motion in squats. Yes, It gave me an amazing result in my quads, I feel it myself. But when doing the FULL range, I can only do a fewer reps and it really hurts my quads.

 

I don't know if FULL ROM or HALF ROM is much closer to any injuries. But base on my experience the HALF ROM create much tension to my knees.

 

Of course doing full ROM will give you fewer reps. Its like the guys I see who don't go down all the way on chin ups. if they slowed down and went down all the way they will do far less reps. Most people try to show off how many times they lift the weight. I go slow tempo (negatives) all the time and full ROM. its lighter weight and less reps but I'm still destroyed at the end of the workout.

Well said Michelle!! with slow tempo and enough weights you can feel the burn on it. FULL ROM = FULL satisfaction result!!

I always learned that your muscles remember whatever range of motion you use and if you don't go full range you can shorten the muscle. Not sure if this is true but take pull ups for example. By not going all the way down you are training your arms to only go a certain distance. This could lead into an under developed muscle. I always perform full range of motion AND go light when I start to lose form so I dont lose that range.

I believe in full ROM but again you see so many people have a different opinion on ROM. Example is Dips I come down and make my arms parallel but I don't go below that because I feel like it puts too much stress on the shoulders as some others do. Squats, some people love ASS TO THE GRASS, the farther you go down the better but I feel the farther down past parallel puts more stress on your hams and it just doesn't feel right to me but that's all my opinion, I don't want to rely so much on my hams with all that weight when I get down that far since your quads are suppose to be the main muscle in that movement. I like to do what I feel works best for me but with that being said I like to listen to the experts and if 9 out of 10 people say this is it than that's what I try to mold myself to. Important thing is whatever ROM if you only do half that I agree you are not getting the best benefit from the exercise and it will leave you weak in certain areas.

Always FULL ROM! I try to stress this on my buddies who've only been working half ass especially with squats.

Scott is spot on here....

 

Your muscle development and strength curve is 100% dependent on how many muscle fibers are recruited. The supportive tissue (tendons and ligaments) adapt based on how much they are stretched with movement. If you train a muscle with 50% range of motion, you will recruit only 50% of the muscle fibers and stretch the tendons and ligaments only 50%. The result, limited growth, strength, and flexibility. The body was pre-designed with full range of motion. It should be trained accordingly. If you don't, you limit your development and open yourself up to injuries.

 

It is like having a Ferrari and only driving it up to 60 Mph and never using gears 4 thru 6. If you talk to any mechanic, they will tell you this will kill the engine and reduce the life span of the car. It needs to be opened up and allowed to "breathe" full throttle thru all gears to stay happy and healthy. :-)

 

John

full range here my squats could be deeper but im working on it ass to grass seems like a strech i even thaught yoga may be a bit weird but if it gets me to loosing up i only benifit