Home | Supplements | eBooks | DVDs | Articles | Forum

Click Here for Free Bodybuilding and Fitness Magazine Subscription

___________________________________________

           Truly Huge Fitness Tips
         Presented by TrulyHuge.com                  
___________________________________________

Ecdy-Bolin Review

"Hello Paul,

    I was thinking about which Supplement has gave 
me the best gains and I would have to say it is the 
Ecdy-Bolin. Even though I contribute my strength 
gains to it, I am also trimming down dramatically. 
 
    I went from 10% fat to 8%, without trying to 
do so at all.  In fact I am properly eating more. 

    Also my lifting capacity has rose in every 
exercise by 25 lbs.  For example my bench went 
from 375 lb to 400 lb and still doing the 10 reps 
within 2 months, Now I find that awesome.  
 
   My muscle size increased by an average of 
1/2 inches and that is no big deal, except it 
happened while I was burning fat and not trying.
Besides taking the Ecdy-Bolin I did not change a thing!
 
Thanks,

Louis"

For more Info on Ecdy-Bolin and how you can get a   
Russian Training Cycles Workout Program go to: Ecdy-Bolin

You can also order Ecdy-Bolin by calling 800-635-8970 or 503-648-1898, 10 am to 6 pm PST
____________________________________________

     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 
motion (ROM).
 
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
bigger muscles.
  
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 
gains." 

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. 

Final Reps

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.


Submit A Fitness Tip
If you have a tip you'd like to share e-mail it to us

Full Range of Motion for More Muscle

Click Here for a Chance to Win Free Bodybuilding Supplements