You've probably heard that lifting is nothing more than moving a bar from point A to point B, and that's it, right?
HELL YEAH, BRUH, but the LENGTH of that distance determines how much SHEER STIMULUS we're introducing to our biological system— sure, you can contort yourself into the biggest arch we've ever seen and pretend you've achieved unanimous BEAST MODE STATUS by setting a fake-ass PR on the bench press where you only moved the bar for 1 inch.
If you're competing in powerlifting— aye, if it's within the rules of your federation, be my guest, play the game you're playing— but if you're doing so just to masturbate your ego? DANG, that's some weak-ass shit right there.
YOU'LL ALWAYS HAVE THE OPTION OF MAKING THE LIFT EASIER BY REDUCING THE RANGE OF MOTION— but right alongside it, you're reducing the quality AND AMOUNT of stimulus— LEADING TO LESS GAINZ— and increasing the sheer stress on your joints, ligaments, and tendons, ramping up your injury risk LIKE CRAZY.
If you already have enough wear and tear, from training, from seeing too many winters,— various techniques can help you achieve significant muscle growth and strength gains without having to constantly go as heavy as possible.
This is a series where we're going to review five methods to maximize your gains using less weight:
MORE GAINZ with LESS WEIGHT I: GREASING THE GROOVE — Aiming at improving coordination, technique & STRENGTH.
MORE GAINZ with LESS WEIGHT II: FULL RANGE OF MOTION (This One) — Aiming at improving muscle hypertrophy, mobility, and flexibility.
MORE GAINZ with LESS WEIGHT III: SLOW ECCENTRICS (in production) — Aiming at improving muscle hypertrophy, coordination, and strength endurance.
MORE GAINZ with LESS WEIGHT IV:DYNAMIC EFFORT (in production) — Aiming at improving strength & POWAH!!
MORE GAINZ with LESS WEIGHT V: PAUSES (in production) — Aiming at improving muscle hypertrophy, soft tissue quality, and mobility.
FULL RANGE OF MOTION
We all intuitively know that that dude screaming while he does some crazy heavy partial reps in front of the mirror is just a bigass moron— but the IMPORTANCE of using a full range of motion in your exercises only hit its limelight thanks to the works of the Ph.D. in exercise physiology Dr. Mike Israetel from Rennasaince Periodization— THE PREMIERE SOURCE OF HIGH-QUALITY INFORMATION ON MUSCLE HYPERTROPHY IN THE ENTIRE GODDAMN UNIVERSE— who alongside his biological sons Jerry and Charlton form the self-proclaimed TEAM FULL ROM!
PARTIAL REPS— DON'T COUNT!
Ever wondered why some dudes have fully developed round muscles that pop, while others despite lifting apparently real heavy, look super flat like they're carb-depleted 365 days outta the year?
Ever wondered why some dudes progress WAY FASTER in the gym?
Oh, we all play can the "I HAVE BAD GENETICS"— "I'M OLD" card, bruh, indeed Genetics and Age are a factor— BUT TRAINING LIKE A DUFUS IS USUALLY THE MAIN FACTOR.
Besides, you're not getting born again, and you're not going to stop aging— so why not focus all your brain power towards variables YOU CAN CONTROL?
The secret lies in utilizing a FULL RANGE OF MOTION (FULL ROM).
We all know that your lifting VOLUME is in direct correlation with HOW BIG your muscles will get— assuming each one of those sets was brought at least 6 reps shy of failure, of course.
Lifting volume is usually calculated like this— weights x reps x sets.
But the TRUE VOLUME EQUATION goes like this— weight x reps x sets x RANGE OF MOTION (ROM).
So let's say you did 5 sets of 5 with 225lbs using FULL ROM, here's your volume:
5 x 5 x 225 x 1 = 5625lbs of AWESOME STIMULUS.
Now, let's say you did 5 sets of 5 with 450lbs using HALF-REPS, here's your volume:
5 x 5 x 450 x 0.5 = 5625lbs of SUBOPTIMAL STIMULUS.
THE RANGE OF MOTION IS IN DIRECT CORRELATION WITH YOUR GAINZ!
The motherfucker farting his way up on that 450lbs squat might think he's the big bad wolf or something— but the dude carrying HALF the weight he's moving is making the same goddamn gainz when it comes to hypertrophy— WITH WAY LESS STRAIN ON HIS MUSCULOSKELETAL SYSTEM.
One might even suggest that a full range of motion allows you to recruit MORE MUSCLE FIBERS during each rep, fibers that would only be recruited through specific positions and lengths of the muscle, resulting in greater muscle strength and aesthetics over time.
How to Apply:
Let's say you're doing squats, but the idea applies to every exercise.
Go Deep, but Keep it Real: Squat as deep as your mobility allows, while maintaining good form.
Smooth Transitions: Ensure a smooth transition between the eccentric (going down) and concentric (going up) phases— don't bounce the weights to gain momentum, you're effectively eliminating the tension in your muscles for portions of the range of motion when you do so hence reducing the sheer volume of stimulation.
Lock it out: Reach full extension at the top of the movement without hyperextending your joints.
Benefits:
Not only will you get more gains, but using a full ROM will improve your mobility and joint health in the long run.
People often complain that they can't go full ROM 'cause their joints are banged up— but in reality, lowering the weights to a point where you can reach full ROM pain-free can actually reduce the risk of injury by using a full range of motion— you're creating strength in potentially compromised positions, which is essentially REHAB.
You're putting more stress on your joints actually making them more resilient by working them through the complete arc of movement.
As you get stronger and more experienced, there's a time and a place for partial ranges of motion as special intensity techniques.
But you've got to build that FULL RANGE FOUNDATION first.
SET YOUR EGO ASIDE— No Excuses— START NOW!
Integrate full ROM into your workouts and watch your muscles get swole and round while reducing the sheer stress of moving ungodly heavy weights to reach a nice physique— start with foundational movements— squats, deadlifts, and presses— FULL RANGE THEM ALL and thank me later when you're flexing in the mirror and liking what you see.
That's it for this one, MY BRUDDAHS!
If lifting isn't a summer project for you, but A LIFESTYLE— if you wanna be lifting weights and looking dope throughout your entire lifespan, you've gotta learn how to TRAIN SMART and make the most out of each repetition.
BANG IRON, MY BRUDDAH!
Big KISS
THE POTATO MAN
Excellent, i couldnt agree more.
Ignore those studies that say dumb crap like benching with your elbow below your shoulders puts the joint at risk.
No it doesnt, there are studies to say whatever you want them to say. As an accountant i know said "when an accountant is asked what 1+1 is, we answer "what do you need it to be". Thats the logic that soeaks against full ROM.
Now some people go hard at certain training modalities, there is a cause and use case for partial ROM, training for specific deficits. Or maybe you just enjoy that one exercise and thats fine too but do the full ROM stuff.
Now there is merit to the banged up joints thing, i cant do ass to grass squats anymore, i am finding i can slowly get lower but my PT said its likely not fully coming back. But thats fine it happens, but for the most part if you cant and lowering the weight is not helping, go to Physical Therapy, a good PT and greatly improve things for you. Usually joints are not THAT far gone, so you can get them into fighting shape and then go back to full ROM.
Also generally full ROM lifting makes you look better too, fuller muscle development.