Results 1 to 16 of 16

Thread: Strongest Range of Motion

  1. #1
    Pizza anyone? NormalDude's Avatar
    Join Date
    May 2003
    Posts
    0

    Strongest Range of Motion

    I have talked to a few people about exercizing the strongest range of motion. For instance on a lat pull down not fully extending your arms and not fully bring the bar to your chest. doing real short range. I have heard this is the best way to train the muscles. Is this true? And if so does anyone have any good articles on it?
    I want to be a gladiator on Spartacus. Or at least be on the same cycle as them.

    Measurements

    Height - 6'
    Weight - 247 lbs
    BF% - 16

  2. #2
    Ex-Manwhore KingWilder's Avatar
    Join Date
    May 2005
    Location
    Raleigh, NC
    Posts
    3,055
    you should always use a full ROM
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  3. #3
    Not Done Yet ShockBoxer's Avatar
    Join Date
    Jul 2005
    Posts
    3,265
    :withstupi

    Unless it *hurts* to use a full range due to injury or deformity.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  4. #4
    Superman sharkall2003's Avatar
    Join Date
    Jul 2005
    Location
    Green Bay, Wisconsin, United States.
    Posts
    4,158
    The strongest range of motion for a beginner is a full range of motion. Unless medically not possible or dangerous, I would stick to full reps.
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  5. #5
    Grammar Nazi BG5150's Avatar
    Join Date
    Jun 2005
    Location
    NJ
    Posts
    3,977
    Quote Originally Posted by KingWilder View Post
    you should always use a full ROM
    So no 1/4 squats?
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  6. #6
    Ex-Manwhore KingWilder's Avatar
    Join Date
    May 2005
    Location
    Raleigh, NC
    Posts
    3,055
    Quote Originally Posted by BG5150 View Post
    So no 1/4 squats?
    nope and esp. no 1/8 squats like this 50 year old skinny-as-a-rail guy at my gym doing 405lbs
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  7. #7
    Mojo Risin peacefrog's Avatar
    Join Date
    Nov 2006
    Posts
    144
    At least the people at your gym do squats. At my gym there is only one squat rack, and it's usually dominated by curl and lateral-raise jockeys :< But yes, full ROM is a good general principle

  8. #8
    I sleep with pizza Rusty's Avatar
    Join Date
    Oct 2006
    Location
    Nobleton, Ontario
    Posts
    610
    Unless you're working on sticking points (ie. board press/pin press), you should use a full range of motion.
    Quote Originally Posted by RhodeHouse View Post
    "Any man under 200lbs is a woman." -Matt Rhodes

  9. #9
    Grammar Nazi BG5150's Avatar
    Join Date
    Jun 2005
    Location
    NJ
    Posts
    3,977
    Quote Originally Posted by Rusty View Post
    Unless you're working on sticking points (ie. board press/pin press), you should use a full range of motion.
    :withstupi
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  10. #10
    Wannabebig Member tyciol's Avatar
    Join Date
    Mar 2006
    Posts
    25
    Begin with full RoM, and if you can't use it any more, you can use a limited one going to failure.

  11. #11
    Senior Member HeavyBomber's Avatar
    Join Date
    Nov 2003
    Location
    Granger Indiana, USA
    Posts
    2,164
    I understand that there are people who cannot bring the bar to their chest because of flexibility issues but if you can do it and you're not, well I won't call you a pussy but my lifting partner would and I agree with him most of the time.

  12. #12
    Senior Member Magilla's Avatar
    Join Date
    Feb 2007
    Posts
    63
    Full range of motion is the only way to go. Unless your working on a sticking point. If they don't do a full range of motion and they can...what a waste of time. I guess to each his/her own....
    Stats: (11/1/2009)
    Ht: 6'1"
    Weight 250#

  13. #13
    SchModerator ZenMonkey's Avatar
    Join Date
    Mar 2007
    Location
    Dallas, TX
    Posts
    5,478
    I watched 2 personal trainers at my benching like 370 not even going parallel
    Sarvamangalam!

  14. #14
    Senior Member Magilla's Avatar
    Join Date
    Feb 2007
    Posts
    63
    Quote Originally Posted by ZenMonkey View Post
    I watched 2 personal trainers at my benching like 370 not even going parallel
    At least the trainers tired to free weights. Most trainers I have seen are machine orientated...
    Stats: (11/1/2009)
    Ht: 6'1"
    Weight 250#

  15. #15
    Senior Member
    Join Date
    Jul 2003
    Posts
    355
    There is a time and place for emphasizing portions of ROM. Every conventional form of exercise has easier and harder points throughout a ROM. Learning how to take advantage of the hardest portions (if you are a bodybuilder) is very beneficial, IMO. A couple benefits being more contractions per unit of time and blood occlusion.

    If you are a powerlifter, you'll want to do the opposite: find a way to make the hardest portions (i.e. sticking points) easier.

    To the Original Poster: check out Zone Training (www.zone-training.net) if you want to read some articles on the subject.

  16. #16
    Super Human kingkrs's Avatar
    Join Date
    Feb 2006
    Location
    FT. Hood TX
    Posts
    219
    Pavel writes about it in his Beyond Bodybuilding book. He says the great Paul Anderson used the technique to be able to squat tremendous poundages.

    There is a book called Power Factor Training By John Little and Peter Sisco and they use nothing but strong range partials. Their claim is that you can handle heavier than normal poundages and this will stimulate growth. Higher poundages will give you a better power factor.

    In my opinion the book is more valuable for the Power Factor formula itself. It is a way to measure your progress in the gym by dividing the total weight lifted (every set including warmups) by the total time in the gym (moment you start lifting to the moment you stop, water breaks, rest breaks, bsing included) Then there is a number you divide by to get the actual power factor. It is a pretty good idea as you can see if your power factor goes up, that means you have lifted more weight in less time yada yada yada....
    Last edited by kingkrs; 08-14-2007 at 07:12 PM.
    The difference between the freaks and the flock is the ****ing fork!
    You wanna gain weight? Then it's time to squat!

Similar Threads

  1. The bench Press
    By Reinier in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 02-01-2010, 04:39 PM
  2. Do squared edged 20KG olympic plates alter deadlift range of motion ?
    By tsmithy in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 12-08-2006, 03:22 PM
  3. Fuller range of motion for romanian deadlifts
    By erik-the-red in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 07-06-2006, 10:12 PM
  4. Range of Motion
    By HUOnyx in forum Bodybuilding & Weight Training
    Replies: 21
    Last Post: 05-25-2006, 11:05 AM
  5. Strength Training Beyong Natural Range of Motion?
    By PizDoff in forum Bodybuilding & Weight Training
    Replies: 4
    Last Post: 06-11-2004, 05:23 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •