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Fitness Tips For 7/30/2014
Full Range of Motion for More Muscle
The predominate style of training in most gyms today is a limited, or
short, range of motion. This occurs on everything from the curl to
the squat. Guys lift a weight, but usually not for a full range of
Employing a limited range of motion, however, is a mistake. Yes,
there are occasions to use a limited range of motion but they are
exceptions to the rule, and the rule is that a full range of motion
builds muscle better. Who cares? You should. If you always use a
limited range of motion you are also limiting your ability to build
Some guys claim they are getting a pump or forcing a burn, but when
they train all the time with a short range of motion it reveals that
that is their consistent training style. And it is consistently
wrong. Here’s why.
Researcher Reveals Full ROM is Best for Building Muscle
Researchers have studied the difference between a full range of
motion and a limited or partial range of motion and have found that
there really is a difference between the two. In the Journal of
Strength & Conditioning Research (January 2014) researchers found
that the longer range was much more beneficial where "muscle strength
and size are the objective." And for bodybuilders, that is basically
what it is all about (muscle size and strength) so the range of
motion factor is a big deal.
This 2014 research is backed up a study in 2012 that found "muscle
strength and muscle thickness can be improved with both FULL and PART
(range) resistance training, but FULL may lead to greater strength
So to make the most of your training, to build both size and strength
the range of motion does matter and it matters a lot. You should
deliberately move through the full range of motion for most of your
training action. And the bottom line is this - more muscle will be
worked through the use of full ROM than it will through the limited
range. In fact the very words indicates such – limited vs. full. If
you want full muscles, you need to use a full ROM.
False Sense of Power
Some guys use a limited range of motion in order to lift heavier
weight loads. This enables them to claim bigger poundage and gives
them a false sense of power. It is false due to the fact that they
could not successfully lift the weight through a full range of
motion. And often a cheating motion accompanies the short range of
motion, so in effect they are doubling up on the cheat function and
come nowhere near building real strength. Additionally, the size of
the muscles also suffer. In fact the 2014 Journal of Strength &
Conditioning Research study demonstrated that ROM "should not be
compromised for greater external loading." The best path forward is
to take your medicine and use a lighter weight load, get the full
range of motion down pat, and then start using greater external
loading after you successfully complete the lighter loads. You will
get there if you persist and it is worth the effort because the end
result is bigger and stronger muscles.
The practice of getting a full range of motion should be applied to
the final few reps also. This is one area where many alter their
training. Some guys go into a half range to get the final few tough
reps completed, but that is a mistake because more muscle will work
and will be built via the full ROM and that holds true for the first
rep or the last rep. You may need to provide slight assistance to get
that last rep, but go for the full range if you want maximum size and
strength gains. And don't neglect the range in this part of the
training because the final reps are more crucial than the first reps.
The final reps are where the gains come from, so make sure you are
getting the most gains by getting a full ROM.
Athletic Capability via Full ROM
Another aspect also plays a role in the full versus limited ROM
issue. A more athletic body is built by using full ROM. When you
consistently employ a limited range of motion, you limit the range
that your body works in and in turn limit its athletic development.
Watch any top level athlete training, and they get the full ROM so
that can translate into performance. The fuller the range of motion,
the better the performance. Camping out on partial movements is a
big mistake because it limits the body’s development and
capabilities. And it teaches the body to move in a limited range.
The manner in which you practice will be the manner in which you
play so you don't want to limit yourself.
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Full Range of Motion for More Muscle
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.