Are you confused what full range of motion is? In this post I will clarify it, and discuss what could be the correct range for you.
Full Range Is Not The Same For Everybody
First of all everybody is different and what is full range of motion for the other guy may not be right for you.
What do I mean? When you squat do you experience lower back pain and or soreness. This could be because you are squatting too low. There are some people depending on their structure that may be able to squat very low.
For others such as myself this may not be such a great range. I used to squat to parallel and sometimes below, but I would always experience lower back pain, especially when I would try to go heavy.
I shortened my range a bit above parallel and what a difference I felt. No more back pain and My legs developed even better.
This is not only for squats, but should also be considered in other exercises as well.
You Must Listen To Your Body
If you experience any type of pain from a certain movement in an exercise, you may want to experiment and shorten up your range a little at a time, until you do not have the pain. This is your full range. Why would you keep doing what is causing pain thinking you have to do this for growth.
There is no cookie cutter range of motion of an exercise that fits everybody. What you do want are results, without injuries.
In fact over the years I have gradually shortened my range of motion on a lot of exercises, with great results.
I am not talking about lockouts or partials, which I have done in the past with mixed results.
I am talking about testing your range by slowly doing an exercise till you feel the stretch, but if any pain is felt shorten that range gradually till there is no pain.
I don’t believe you should lock out on a rep either. You are only resting, mostly on your joints. Stop short of a lock out and keep continuous tension on the working muscle for much better results.
Rest pause is another option, I will talk more about this in another post.
Now you can change it up once in a while. Again you should listen to your body, and as you become more seasoned with your lifting, you will know when to change it up.
I always wait till workout day to determine what rep range I am going to do, what exercises I choose for a certain body part etc.
When I am going with higher reps I usually do more variety of exercises. When I go heavy, I usually stick with mostly compound basic lifts.
There Is Definitely More Than One Right Way To Train
What I mean by this is you can make gains on just about every routine if you stick with it for a while.
I am not talking about insane routines such as working a set till you throw up. You don’t need that much intensity to grow.
For one thing how could you keep training this way, knowing what is in store for you at the end of your set.
But there are full body routines, and many split routines that will work for you.
You can try shorter rest periods, but also longer rest periods will work too.
You could train 3 days a week, or get away with training 6 or even 7 days a week for a while.
I have done them.
High reps or low reps also will work.
There is no magical routine. Also, some routines may work better at different times for the same person, depending what is going on in their life. This is why getting in tune with your body and picking and choosing a routine you can stick with for a couple of months for your current work or school schedule is vital. You could stick with a routine longer if you are getting great results. But if the gains have slowed or reversed, for a couple of workouts, after checking that you are eating good, sleeping good, and not doing activities that would interfere with your recovery, then you need to make an adjustment in your routine.
Putting It All Together
Full range is different for everyone. Determine your correct range.
Learn to listen to your body. You will get the best feedback.
There is more than one right way to train.
There is no one magical routine.
Give a new routine a couple of months once you decide to try it.
I hope you enjoyed this post and I hope it helps you in your workouts.
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