Can Complete Weight Lifting Range Of Motion Increase The Risk For Muscle Injuries?
Bodybuilders seeking maximum muscle gain frequently focus upon range of motion when aiming to intensify a workout, with some abbreviating the length of each rep in order to increase weight, with other bodybuilders focusing upon the longest range of motion in order to recruit the greatest number of muscle fibers for each weight training workout set. Obviously, the disparity between these two philosophies leaves most weight lifters wondering which technique is more productive, and many bodybuilders, due to articles promoting the advantages of full range bodybuilding form, gravitate towards a lengthy range of motion, believing that they will achieve superior muscle building results.
This concept is perfectly acceptable when using relatively light weights and high reps for muscle stimulation, as the tendon and joint stress is minimal, and therefore forcing a muscle through a more lengthy distance each rep will not lead to adverse consequences. Yet, for bodybuilders who seek maximum muscle gain, and decide to implement heavier weight lifting workout sessions, full range of motion for certain exercises can actually boost the risk for pain and discomfort, especially in relation to joints, which experience greater strain when they are placed under heavy stress in a full range of motion environment.
During low rep, high weight training sessions, range of motion is best trimmed, but not dramatically, as for example, a 50% decline in range of motion will lead to far less muscle growth, and actually cause instability in muscles, possibly resulting in serious injuries, including muscle tears. The best method used to reduce the risk of joint pain when performing heavier, lower rep weight training workout sessions is to reduce range of motion slightly at the point of full muscle contraction, which means, for example, avoiding full lock out of the knees during squat, and the elbows during the triceps pushdown, to reduce the impact on joints when using heavy weights. This leads to a small decline in standard range of motion of about 10%, while still offering full muscle stimulation.
Many bodybuilders are under the impression that altering squat range of motion at the bottom of each rep will reduce the chance of knee injuries, but this is a misconception, as full form squat, where you lower the weight as far as possible, is more effective at building lower body muscle mass, and brings about stability in the legs that will not occur when significantly reducing range of motion. The reason many suffer from knee pain when squatting is not due to excessive range of motion, but rather poor form which places unneeded stress upon the knee joint, as the squat and deadlift are two weight lifting exercises where form is considerably difficult and crucial to the safety of each rep, and unfortunately, far too many bodybuilders aim to reduce squat rep range as opposed to solving the true cause of knee discomfort, which is improper form.
The same concept applies to elbow pain, as muscles have been designed to work together in systematic fashion, and when a link in the chain begins to function outside of its intended parameters, other muscles attempt to assist in an unnatural way, and soon after, joints suffer from inflamation, and muscles begin to experience numerous injuries. Therefore, in addition to avoiding full lockout on weight training exercises such as squat and triceps pushdown, if you are suffering from joint pain, you should make an effort to judge weight training workout form on every exercise to determine whether your body is performing each rep correctly, making any adjustments as necessary.
Those bodybuilders who attempt to rectify joint pain by greatly reducing weight training exercise range of motion are simply adversely impacting their future well being, as muscles that are not encouraged to perform in their natural strength curve will eventually cause instability in the tendon and joint regions, which will boost the risk for prolonged muscle injuries and annoying discomfort. Although abbreviating exercise range of motion enhances the amount of weight used in each lifting movement dramatically, such artificial improvements do not produce extra muscle growth, but rather reduce the necessary stimulation for dramatic improvements in muscle mass.
Francesco Castano authors the www.MuscleNOW.com web site, which is a diet and weight training program teaching the exact techniques for building muscle mass without supplements or drugs. He also owns the www.IncrediBody.com online fitness superstore, selling exercise equipment at guaranteed lowest prices.
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