01-07-2004, 08:50 AM #1
KNOW YOUR RANGE...A full ROM isn't the only way to go
I just read this is in my new muscle and fitness magazine, Feb. 2004. It was in the Ask Arnold section. He discusses that doing a full range of motion isn't the only way to go. I hope you enjoy. I had to type it all out so forgive me if there are any typos.
As bodybuilders, we commonly assume that we should always do an exercise through as full a range of motion (ROM) as possible. Yet, using a full ROM isn't always necessary and can actually be counterproductive to certain goals. To achieve ultimate success, you need to know when to, and when not to, train through a full range of motion.
When you're trying to fully shape your muscles, working through a full ROM is necessary because it allows you to hit all the muscle fibers involved from all possible angles and to increase intensity by contracting the muscles more often. This increase in volume helps develop bigger, fuller muscles, which is one reason why bodybuilders have such different-looking physiques than powerlifters.
ROM takes on a different meaning, however, when you're dealing with multijoint, mass-building exercises as opposed to single-joint movements. In a bench press, for example, you're using not only pertoral muscles to lift weight but also the triceps and deltoids. Using a full ROM would mean locking out your triceps at the top of every rep, which, 1) doesn't necessarily do anything more for your pecs, 2) will cause your triceps to fatigue earlier and take away from your chest training. Since hitting your pecs is the goal of benching- unless you're doing a close-grip bench- you're better off stopping just short of a full elbow extension. Save your triceps training for isolation moves like pressdowns and kickbacks.
Another useful technique that involves deliberate partial reps is called "21s," in which you do seven reps in the lower half of the ROM of a biceps curl, seven in the upper half, and seven more reps through the full ROM to burn out your arms. During the bottom half of the movement, the brachialis and brachioradialis are primarily involved, while the biceps brachii do the work in the top half. In this case, using a partial ROM allows you to focus on different muscles and promotes complete arm development. Remember, though, to do the last seven "burn out" reps through a full ROM.
01-07-2004, 11:04 AM #2
Usually, i'm critical of things printed in "muscle and fiction" magazine...but this is decent advice. I'd add that also going below 90 degrees on a bench press can add undue stress to the shoulder joint and rotator cuff. That doesn't mean 1/2 inch bench presses...that just means stopping when your arms hit parallel and stopping *just* short of locking out on top.
IMO this is a good way to avoid injury - especially if you are prone to shoulder injuries...
01-07-2004, 11:31 AM #3
I am usually as well. But it was supposedly written by Arnold and its a free subscription so I didn't complain.
01-07-2004, 11:39 AM #4Originally Posted by daman1
01-07-2004, 12:08 PM #5Originally Posted by cb25
Not to open a can of worms and I realize this may be the minority opinion on the boards but I can't flip through any bb magazines without getting irritated with the pics of the spiky haired, dangle earing wearing guys in the Baby Gap outfits and the "I am SO ****ing insane as I lift this weight over my head" look on their faces. I respect the physique and hard work but I can't take the modern bb'er look. It looks like something out of a "Poison" fan club magazine.
I miss the classic look that guys like Arnold, Mike Mentzer and Big Lou had, just my $.02.
01-07-2004, 12:21 PM #6
The problem with this is that newbs will use it as an excuse to do half reps on bench/squat by only going halfway down.. which I HATE!
01-07-2004, 01:14 PM #7LM1332 Guest
acctualy that advise is so true you guys should try it. I have herd of it before and i tried it and i worked it like that and man it WORKS
01-07-2004, 03:30 PM #8Originally Posted by daman1
01-07-2004, 03:35 PM #9Originally Posted by chrisAdams
01-07-2004, 03:55 PM #10Originally Posted by chrisAdams
01-07-2004, 04:08 PM #11Originally Posted by VforVendetta
01-07-2004, 04:21 PM #12Originally Posted by DARKSEID
01-07-2004, 05:42 PM #13Originally Posted by DARKSEID
01-07-2004, 05:53 PM #14Originally Posted by VforVendetta
Also dont lock out the knees at the top either, keeps the strain on the quads.
01-07-2004, 06:08 PM #15
I HATE muscle mags. ALL they are are advertisements. ALL the articles are are guys talking about how to achieve the best results with their sponsored nutrition product. You think you are getting advice on the best suppliments when it is bias and just gives results showing their (magazine sponsored) product is the best.
It is insulting to think that they are fooling the professional body builder with such articles.
If you wanna fool someone, target the newbies with NEWBIE magazine, but not well known magazines such as Flex and muscle mag, etc.
01-07-2004, 08:01 PM #16Originally Posted by bermich
Hey Bermich can I use that for a title of a mag?..........Newbie Magazine.......I'll cut u in on the money.........it could sell millions.
01-07-2004, 08:06 PM #17Originally Posted by bigol'legs
I was commenting on the statement by Darkseid "Not everyone , but majority of guys who do half squats just do it to give the illusion..." which lead me to belive that perhaps there IS a reason for half squats. IS there a right reason to do them? I have no idea, I do quads parallel to the floor regardless of what weight I can budge that day but maybe someone more advanced or versed in lifting does half squats. This thread WAS about full ROM...far as I knew it can be applied to squats as well, I wasn't going to argue or split hairs seeing as how I didn't know.
01-07-2004, 09:04 PM #18
The post though was not an advertisement, it was written by arnold himself. I understand though about the bothersome ads. I thought the article was fairly good and I learned something new.
01-07-2004, 09:08 PM #19Originally Posted by VforVendetta
The only reason to do half squats is to impress people with how weight you can show off with.
The quads are a different muscle all around than anyother muscles... and must have a full ROM to fully utilize them. No 1/2's here..
01-08-2004, 01:47 AM #20
I use to do half on bench because I was told too by a old baseball coach of mine. It kind of became a habit which was hard for me to break. But as far as not fully extending on your bench I kind of just do that naturally.
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