Full or Partial Range of Motion Reps (WHICH IS BEST)
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Date: 2022-04-22
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Comments and reviews: 10
ella
Full Range Of Motion. Good Or Bad? -
Is going all out all the time really good for you and your muscles? Most people say yes, the only way to get a real workout is by doing everything -to the max- but recent studies have shown that going all out might hurt you more than they actually help you. -
According to Physical Therapist, Jeff Cavaliere, full joint range of motion and full exercise range of motion are different. For example, on a push up. The full joint range of motion would be getting your chest down to the floor. A full exercise range of motion would just be getting your arms down to 90 degrees. Doing the full joint range of motion is good for you but it gives you the same workout as the full exercise range of motion. People will call a full exercise range of motion, a half rep. You-re still getting the same workout, you just have a less likely chance that your going to get injured. Cavaliere also says that partial reps are better for your muscles and help build your strength and endurance. This is because if you do more reps at a partial speed then you will keep the same speed and time on all of the reps. Full range of motion is also different for people with different body types. -
As for why full range of motion is good for you? Going to 90 degrees in a squat helps you build muscles in your legs. Letting your arms go down to at least 90 degrees in a push-up helps you keep up your core and arm strength. When doing lunges make sure that your back knee almost touches the floor. That will give you the proper stretch you need. In tricep dips, you need to only work your triceps, not your whole chest. When doing tricep dips try and keep your chest as straight as possible. This will help you only work your triceps. -
The main reason people try and use full range of motion is when they are trying to get ripped, but studies show that the effect isn-t happening as quickly as they want it to, or it-s not happening at all. Half a range of motion will help you grow your muscles and stretch you out. Flexibility is also very important even though it doesn't seem like it. The more flexible you are, the better stretch you-re getting. -
Overall, I feel that full range muscle motion really doesn't matter. When using your full range muscle motion you are still getting the same workout as when you are not using it. I do agree that you should push yourself though.
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Full Range Of Motion. Good Or Bad? -
Is going all out all the time really good for you and your muscles? Most people say yes, the only way to get a real workout is by doing everything -to the max- but recent studies have shown that going all out might hurt you more than they actually help you. -
According to Physical Therapist, Jeff Cavaliere, full joint range of motion and full exercise range of motion are different. For example, on a push up. The full joint range of motion would be getting your chest down to the floor. A full exercise range of motion would just be getting your arms down to 90 degrees. Doing the full joint range of motion is good for you but it gives you the same workout as the full exercise range of motion. People will call a full exercise range of motion, a half rep. You-re still getting the same workout, you just have a less likely chance that your going to get injured. Cavaliere also says that partial reps are better for your muscles and help build your strength and endurance. This is because if you do more reps at a partial speed then you will keep the same speed and time on all of the reps. Full range of motion is also different for people with different body types. -
As for why full range of motion is good for you? Going to 90 degrees in a squat helps you build muscles in your legs. Letting your arms go down to at least 90 degrees in a push-up helps you keep up your core and arm strength. When doing lunges make sure that your back knee almost touches the floor. That will give you the proper stretch you need. In tricep dips, you need to only work your triceps, not your whole chest. When doing tricep dips try and keep your chest as straight as possible. This will help you only work your triceps. -
The main reason people try and use full range of motion is when they are trying to get ripped, but studies show that the effect isn-t happening as quickly as they want it to, or it-s not happening at all. Half a range of motion will help you grow your muscles and stretch you out. Flexibility is also very important even though it doesn't seem like it. The more flexible you are, the better stretch you-re getting. -
Overall, I feel that full range muscle motion really doesn't matter. When using your full range muscle motion you are still getting the same workout as when you are not using it. I do agree that you should push yourself though.
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Tyler
One thing that I notice when I use partial ROM is that it helps isolate certain muscles (i. e. a full range of motion bench press puts more emphasis on my delts and tris while a short of motion puts more emphasis on my pecs. The other thing that I noticed is that my morning workouts tend to be better with a short range of motion (because it takes a few hours for my muscles to become fully warmed up and usable [Yes, I don't deliberately stretch or warm up. Sue me. ], so I leave the full range of motion workouts for later in the day. That is, of course, if I decide to actually work out (I designed my regimen to allow me to skip at least one of the two workouts during the day [with the obvious drawback of losing out on potential muscle growth]. It should also be noted that I can still choose to do the skipped workout on a different day, if I so choose to. As for timing, any time before 6PM warrants a partial range of motion (unless I have already done my partial ROM workout for the day [in which case, I use a full ROM]. If I work out after 6PM, I do a full ROM (because I was getting into the habit of waiting for too long to get off my ass and work out [which caused me to only do the short ROM workouts]. Anyway, I hope all this stuff makes sense (because I'd rather not look like a dumbass.
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One thing that I notice when I use partial ROM is that it helps isolate certain muscles (i. e. a full range of motion bench press puts more emphasis on my delts and tris while a short of motion puts more emphasis on my pecs. The other thing that I noticed is that my morning workouts tend to be better with a short range of motion (because it takes a few hours for my muscles to become fully warmed up and usable [Yes, I don't deliberately stretch or warm up. Sue me. ], so I leave the full range of motion workouts for later in the day. That is, of course, if I decide to actually work out (I designed my regimen to allow me to skip at least one of the two workouts during the day [with the obvious drawback of losing out on potential muscle growth]. It should also be noted that I can still choose to do the skipped workout on a different day, if I so choose to. As for timing, any time before 6PM warrants a partial range of motion (unless I have already done my partial ROM workout for the day [in which case, I use a full ROM]. If I work out after 6PM, I do a full ROM (because I was getting into the habit of waiting for too long to get off my ass and work out [which caused me to only do the short ROM workouts]. Anyway, I hope all this stuff makes sense (because I'd rather not look like a dumbass.
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ala
please, help me
I'm really in a lot of pain, it all started one day, I started training 4 months ago, it was good at first even if I didn't see much progress, I'm really trying to do what you show us in your videos, so I started to overload the weight I was working with, I thought that when I did 6 reps in the last set with the biggest weight I worked with, it was normal but when I tried the same weight in the first set, I was able to do 12 reps, and I can't continue 4 sets, my arms are still getting tired and my hands can no longer hold the weight and I feel like I'm sleeping, someone told me that my arms are weak and I should work on them, I try to lower the weight a little and do 15 repetitions for 4 sets of each exercise, Now I feel that every time I work with a big weight or many sets, I feel extreme pain in the back of my head, and also great pressure, and I still feel weak on my arms and hands, some have told me that because I don't run, I don't have the breath and the air doesn't go up to my head and arms I can't do anything to help myself:
So to sum it up: I don't run, I workout, and I have extreme pain in the back of my head every time I work out a big pressure dizziness, and feel weakness in my arms and hands.
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please, help me
I'm really in a lot of pain, it all started one day, I started training 4 months ago, it was good at first even if I didn't see much progress, I'm really trying to do what you show us in your videos, so I started to overload the weight I was working with, I thought that when I did 6 reps in the last set with the biggest weight I worked with, it was normal but when I tried the same weight in the first set, I was able to do 12 reps, and I can't continue 4 sets, my arms are still getting tired and my hands can no longer hold the weight and I feel like I'm sleeping, someone told me that my arms are weak and I should work on them, I try to lower the weight a little and do 15 repetitions for 4 sets of each exercise, Now I feel that every time I work with a big weight or many sets, I feel extreme pain in the back of my head, and also great pressure, and I still feel weak on my arms and hands, some have told me that because I don't run, I don't have the breath and the air doesn't go up to my head and arms I can't do anything to help myself:
So to sum it up: I don't run, I workout, and I have extreme pain in the back of my head every time I work out a big pressure dizziness, and feel weakness in my arms and hands.
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Chris
I think this is a useful video and agree that partial ROM has productive uses. What I think should have been done at the beginning of the video is to mention that the majority of people that use a partial ROM at gyms are doing so because they have bad form, use too much weight and can't do a full contraction, or both. If you don't believe me then watch a few videos from EO Fitness and stare in disbelief. I'd hate to see some of these ego lifters or gym newbies see this and feel validated and then eventually get injured or give up because of no growth. Regardless, I find these videos very informative and some of the form walkthrough ones have helped me to build up strength and avoid lower-back pain. Thanks!
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I think this is a useful video and agree that partial ROM has productive uses. What I think should have been done at the beginning of the video is to mention that the majority of people that use a partial ROM at gyms are doing so because they have bad form, use too much weight and can't do a full contraction, or both. If you don't believe me then watch a few videos from EO Fitness and stare in disbelief. I'd hate to see some of these ego lifters or gym newbies see this and feel validated and then eventually get injured or give up because of no growth. Regardless, I find these videos very informative and some of the form walkthrough ones have helped me to build up strength and avoid lower-back pain. Thanks!
reply
Obed
Dear Jeff,
I follow every video you post, very educative. Two questions: 1. In your previous video you taught us how to do lateral raises -correctly-, bending the trunk a bit forward and tilt the hand upwards (side where thumb is, but when demonstrating half range of motion in a lateral raise here you stood upright and hand was seemingly not tilted. Why should I believe what you teach me?
2. The late Charles Poliquin (Strength Sensei) was an advocate of full range of motion -even in single joint workouts- for hypertrophy, and half range of motion for strength, while you say half rep is for hypertrophy (single joint. You two contradict each other, whom should I listen to? Please help me, thanks
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Dear Jeff,
I follow every video you post, very educative. Two questions: 1. In your previous video you taught us how to do lateral raises -correctly-, bending the trunk a bit forward and tilt the hand upwards (side where thumb is, but when demonstrating half range of motion in a lateral raise here you stood upright and hand was seemingly not tilted. Why should I believe what you teach me?
2. The late Charles Poliquin (Strength Sensei) was an advocate of full range of motion -even in single joint workouts- for hypertrophy, and half range of motion for strength, while you say half rep is for hypertrophy (single joint. You two contradict each other, whom should I listen to? Please help me, thanks
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Shay
I have a question, if anybody can please please answer because I-m so lost. I-m on my weight loss journey and it-s been going decent. I-m losing weight but my arms are so big compared to the rest of my body, they are soooo flabby. I-m doing cardio (I have a treadmill at home) & I have a lot of different size weights at home. so the question is should I continue doing weights? will my arms get smaller and toned? or should I stick with cardio and that-s all? because the thing is I lifted weights for 2 weeks straight but my arms seemed to get bigger and my shirts were fitting different. can someone please answer me. thanks in advance
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I have a question, if anybody can please please answer because I-m so lost. I-m on my weight loss journey and it-s been going decent. I-m losing weight but my arms are so big compared to the rest of my body, they are soooo flabby. I-m doing cardio (I have a treadmill at home) & I have a lot of different size weights at home. so the question is should I continue doing weights? will my arms get smaller and toned? or should I stick with cardio and that-s all? because the thing is I lifted weights for 2 weeks straight but my arms seemed to get bigger and my shirts were fitting different. can someone please answer me. thanks in advance
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Cornelius
Hi Jeff, I know that you are most likely not going to see this comment, but if you do, I really want you to make a video on explosiveness in generall. I am mostly looking for the tripple clap pushup, one clap on the front, one behind your back, and then the last one in front, while you are falling down towards the ground. I've seen all of these videos showing me how to do it, but they just say that I have to do the normal clap push-up until I can perform the triple, which I know is bs, because I can do a regular double clap push-up, and not even being near the triple clap.
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Hi Jeff, I know that you are most likely not going to see this comment, but if you do, I really want you to make a video on explosiveness in generall. I am mostly looking for the tripple clap pushup, one clap on the front, one behind your back, and then the last one in front, while you are falling down towards the ground. I've seen all of these videos showing me how to do it, but they just say that I have to do the normal clap push-up until I can perform the triple, which I know is bs, because I can do a regular double clap push-up, and not even being near the triple clap.
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DB
wow very logical and practical approach whit exponation! It helped me to conclude my own observations about the subject so thanks alot!
I've seen few gurus trying to convince the people that partial range of motion is best but I didn't ageed because I think that both-partial and full have there place and time in the training process! I think that if one is training only partial range after time the muscles will be way stronger than the joints and when you have to do movent in real life the chance for joint injuries is massive, correct me if am wrong: )
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wow very logical and practical approach whit exponation! It helped me to conclude my own observations about the subject so thanks alot!
I've seen few gurus trying to convince the people that partial range of motion is best but I didn't ageed because I think that both-partial and full have there place and time in the training process! I think that if one is training only partial range after time the muscles will be way stronger than the joints and when you have to do movent in real life the chance for joint injuries is massive, correct me if am wrong: )
reply
Elevated
Hello! I know this comment will most likely will not be seen by Jeff or anyone who is a part of the Athlean X team, but, I would like to thank you Jeff for providing us with all this free and trustworthy content. You have helped me, and many other people regarding our training and even every day life. Without your videos I would still be a typical gym bro, and I would still have an in mobilized shoulder, not even gonna mention how many injuries you've saved me from, and probably many other people too. Thanks for everything.
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Hello! I know this comment will most likely will not be seen by Jeff or anyone who is a part of the Athlean X team, but, I would like to thank you Jeff for providing us with all this free and trustworthy content. You have helped me, and many other people regarding our training and even every day life. Without your videos I would still be a typical gym bro, and I would still have an in mobilized shoulder, not even gonna mention how many injuries you've saved me from, and probably many other people too. Thanks for everything.
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Pietro
Hey Jeff, I'm having kind of problem here. I'm doing your 6 minutes abs everyday for like months and I can see my abs for some time. but then I entered in the gym and they put me to do 3x a week weighted abs and it isn't a lot of exercises. This is what they recommended to me so I can build strength to do a full planche. Should I do the weighted and the daily 6 minutes at the same time? Please Jeff, or any of you guys, I need to know an answer to this, I don't want to lose all my progress.
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Hey Jeff, I'm having kind of problem here. I'm doing your 6 minutes abs everyday for like months and I can see my abs for some time. but then I entered in the gym and they put me to do 3x a week weighted abs and it isn't a lot of exercises. This is what they recommended to me so I can build strength to do a full planche. Should I do the weighted and the daily 6 minutes at the same time? Please Jeff, or any of you guys, I need to know an answer to this, I don't want to lose all my progress.
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