There's no issue here: occlusion training yields more size and strength dividends than
full range of motion training.
Partial and
full range of motion training are not as different as you might think from isometric training at short and long muscle lengths.
The easiest way to understand how these factors drive the differences in adaptations between
full range of motion training and partial range of motion training, is to look at isometric training at either short or long muscle lengths.
Similarly, if
full range of motion training with free weights is similar to isometric training with long muscle lengths, then we should see parallels between those two types of training, as well.
Even so, McMahon et al. (2013) did find that
full range of motion training produced similar increases in EMG amplitude at all joint angles, while partial range of motion training left EMG amplitude unchanged short muscle lengths, and reduced EMG amplitude at longer other muscle lengths.
This specificity is likely attributable to differences in regional hypertrophy (which may be a function of different increases in muscle fascicle length) and joint angle - specific changes in neural drive, just like partial and
full range of motion training.
And joint angle - specific strength gains are smaller than after partial range of motion training vs.
full range of motion training.
Interestingly,
full range of motion training usually also transfers fairly well to partial range of motion strength (Weiss et al. 2000; Hartmann et al. 2012; Bloomquist et al. 2013; McMahon et al. 2014), although not quite as well as training with partials (Rhea et a. 2016).
Similarly, isometric training at long muscle lengths is not as dissimilar as you might assume to
full range of motion training with constant - load, free weight exercises.
Full range of motion training obviously increases full range of motion strength (Hartmann et al. 2012; Bloomquist et al. 2013; McMahon et al. 2014; Rhea et al. 2016).
Not exact matches
Train had the engineers view stop -
motion films
of sculpted dinosaur models, showing the
full range and speed
of body
motion.
Free weights allow you to
train functional movements with
full range of natural
motion, protect the health
of your joints and increase muscle coordination, but most importantly, they work almost all muscles in your body.
Remember how all strength
training articles stress the importance
of completing a
full range of motion?
Once the fatigue sets in, you can gradually lower the weight and continue
training without sacrificing your form or the
full range of motion.
Going through a
full range of motion is one
of the keys to making gains with any
training protocol, but for the advanced lifter, partial reps offer a new level
of muscle stimulation that can translate into unprecedented mass gains.
As with any other style
of training, the effectiveness
of drop sets can be increased by completing
full range of motion and maintaining flawless form.
«Partial -
range training has its benefits, but when it comes to gluteal development, you should perform exercises throughout a
full range of motion,» she says.
If at the same time you don't
train your biceps with a
full range of motion by straightening your arms fully at the bottom, then you will not be able to straighten your arms at all.
However, since assisted reps help you
train the
full range of motion, you should include them in your
training plan.
By using a
full range of motion on the right exercises, guys who go through my Chest Sculpting
training, not only end up with bigger muscles than most other guys who lift weights, they also end up with better shaped bodies — with a wider chest and narrow waist for that V - taper, and better shaped muscles — with good thick muscular development from origin to insertion, rather than just a fat round muscle belly.
The first great way to kick your
training up a notch is to add in some half reps. To perform this protocol, you'll move all the way through the
full range of motion of a movement, but then rather than coming all the way to the top, you'll come halfway up, take a brief pause, and then go all the way down.
Instead
of performing one isometric hold
of 15 seconds, as some lifters do, you can do five seconds, then four, three, and so on, while the reps you do in between
train the muscles through a
full range of motion.
Also, make sure to
train through a
full range of motion so that both heads are worked to their fullest extent.
But if you always
train without
full range of motion, your muscles will not grow to their maximum potential.
The primary benefit
of partial
training is the ability to use MUCH more weight than would with a
full range of motion.
You need to engage is regular strength
training activities as well so that all your muscles are worked in their
full range of motion.
In my 40 plus years
of bodybuilding I rarely saw a professional
training with
full range of motion.
If you don't start to
train for the very tough exertion
of a
full range of motion pull up, it probably won't happen.
Although weight
training with
full range of motion is helpful to improve flexibility, stretching are a must to develop flexibility.
Mace
training intrinsically offers advantages over linear
training in employing power systems in
full range of motion rather than fixed planes.
With that in mind whenever you start a new
training program, make sure you understand how long it takes to get stronger — and that sometimes achievements like
full range of motion or no pain or discomfort are far more important than sheer strength.
Because
of the structure
of this ab machine you can feel the
full range of motion which is essential to
train abdominal muscles efficiently.
In core
training to maximally develop core strength, you must use the
full range of motion and add resistance to your ab and core exercises.
By
training continuously under heavy loads and exercising
full range of motion, you will be able to increase your mobility and strengthen your joints as well as your tendons and ligaments.
Many individuals do not
train through a
full range of motion but instead do partial
range of motion reps.. You see this with free weight
training as well as with band
training.
A recent study compared the results from a group (
of experienced lifters) that
trained with only 6 sets
of full -
range -
of -
motion squats to a group that did 3 sets
of full - ROM, and 3 sets
of heavy partials focusing on the top - half ROM.
Keeping the weights light while you learn proper technique, maintaining good positions, and working through a
full range of motion will ensure steady progression toward your
training goals.
The floor supports your body, making the movement very stable and therefore easier to
train through a
full range of motion.
So
full and partial
range of motion training are not so very different from long and short isometric
training, really.
In practical terms, performing squats with
full ranges of motion, faster speeds, and with heavy loads may aid in
training the erector spinae.
Comparing conventional free weight, dynamic
training at long and short muscle lengths, McMahon et al. (2014) used a
range of exercises in which the subjects performed either
full or partial
ranges of motion.
And
training using
full ranges of motion moves the angle
of peak torque to longer muscle lengths (McMahon et al. 2014).
And
training predominantly at a short muscle length is probably the main reason why partial
range of motion exercises tend to produce such different results from
full range of motion exercises.
In practical terms, using a
full range of motion, a faster speed and a heavier load may help
train the erector spinae.
This means that
training with power pulses is more difficult (harder, more intense) than using a
full range of motion.
If you are a beginner with less than three or six months
of training under your belt, it's fine to stick to a
full range of motion.
Dynamic strength
training through either a (1)
full or a (2) partial
range of motion (ROM) are similar to isometric strength
training at either (1) long or (2) short muscle lengths, because the muscle is only really challenged at the point
of peak contraction, and this is at the start
of the concentric phase in most common exercises.