Increasing Range of Movement for Profits
Although I love to hunt heavy weights the same way as the next, I would, if I did not admit, occasionally lie to track the weight while sacrificing range of motion. Sure, you'll be lifting harder, but in many cases you may be limiting the growth in size.
Why? Although the heavier partial scar lifting may heat the CNS, the direct stimulus to a tissue may be less. For a muscle to contract to the maximum, it should begin in a stretched position.
The reservation? You must be able to control the resistance through every range of motion that you have. The greater the range of motion in control, the greater the potential training stimulus.
Heavy partial groups can be a great stimulus to the nervous system, but should be intentional rather than severe and ego-lifting. Provide a full range of motion and, above all, control over the range of motion to maximize growth while minimizing joint strain.
While increasing the range of motion predisposes the muscle and causes greater contraction, it is important to work within a range of motion that you can control.
As an example, we've all seen the man trying to put a squat PR jumping out of the hole, shooting his butt in the air as if he were making a video, and getting hurt in the end or a good morning done. This is a classic case when you chase weight instead of going through an acceptable range of motion.
For heavy lifts, only work through the range of motion, which you can control without pain. You may need to stop your bench presses over your chest or your squat over the parallels. You may need to block the blocks. Either way, as your battle scars build up, you'll need to adjust your range of motion to lift safely and effectively.
For easier lifting and isolation work, limit your range of motion, such as curl lockout. can dramatically increase metabolic stress with much less weight in joint-sparing hypertrophy.
For heavy elevators, you should only work through a range of motion that you can control. A simple example would be deadlift blocking or cleaning:
For lighter lifts, avoid lockouts and make partial movements to increase muscle load with less resistance.
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