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14 May, 2012Lack of Full Range of Motion This common fault, is from the fact that I believe it is easier to limit the range of motion so you can lift heavier which people believe is the point. But he he lifts the most does not necessarily win! You simply do not need to push as hard if you limit the range of motion. Quite often my clients will complete those last 1 or 2 reps with a dumbbell chest press only going down ¾ of the way down – so quite often the range will get worse and worse throughout a set in order to complete the set (if I am training these individuals, those reps will not be counted).
Remember success is going to failure, so if you can make 12 reps but you have to limit that bar from coming all the way down to the chest – then you are only cheating yourself, choose a weight that the natural failure occurs within the rep bracket with full range of motion being the key.
It also happens due to the ability that we can lift heavier weights when we don’t train through a full range of motion and therefore ego plays apart in limiting our success in the gym. Unfortunately people may determine there success by the actual poundage of weight they are lifting and not by the continual changing of their body, so it makes sense to limit the range so you can lift heavier and leave the gym happy (even though temporarily), therefore instantly becoming more successful. However this self deluded thought process will only lead to a lack of results and quite possibly injury.
Do not take your muscles through a limited range of motion and expect them to grow optimally strong so they can produce their greatest force. Limit the weight and train through a full range of motion and you will be rewarded.