Can Full Weight Training Range Of Motion Increase The Risk For Muscle Injuries?
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By :
Francesco Castano
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Bodybuilders seeking significant muscle gain frequently focus upon range of motion when attempting to intensify a workout, with some reducing the length of each rep in order to use more weight, with other bodybuilders focusing upon the largest range of motion in order to recruit the greatest number of muscle fibers for each weight lifting workout set. Obviously, the disparity between these two philosophies leaves most bodybuilders wondering which technique is more productive, and many bodybuilders, due to articles promoting the virtues of full range bodybuilding form, choose a lengthy range of motion, believing that they will produce superior muscle gain.
This concept is valid when using relatively light weights and high reps for muscle stimulation, as the joint and tendon stress is small, 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 building, and decide to implement heavier weight lifting workout sessions, full range of motion for certain exercises can actually boost the risk for injury and discomfort, especially in relation to joints, which experience significant strain when they are placed under heavy stress in a full range of motion environment.
During low rep, high weight lifting sessions, range of motion is best trimmed, but not substantially, as for example, a 50% decline in range of motion will lead to a reduction in muscle growth, and actually cause instability in muscles, potentially resulting in future serious injuries, including muscle tears. The best technique used to reduce the risk of joint inflamation when performing heavy weight lifting workout sessions is to reduce range of motion slightly at the point of muscle contraception, which means, for example, avoiding full lock out of the knees during leg press, and the elbows during the bench press, to reduce joint stress when using extremely heavy weights. This leads to a small decline in standard range of motion of about 10%, while still offering complete muscle stimulation.
Many bodybuilders are under the impression that modifying squat range of motion at the bottom of each rep will reduce the impact of knee injuries, but this is a misconception, as squats with a complete range of motion, where you lower the weight as far as possible, is more potent at building lower body muscle mass, and brings about stability in the legs that will not occur when substantially reducing range of motion. The reason many suffer from knee pain when squatting is not because of excessive range of motion, but rather poor exercise form which places unnecessary stress upon the knee joint, as the deadlift and squat are two weight lifting exercises where form is considerably difficult and crucial to the safety of each rep, and sadly, numerous bodybuilders aim to reduce squat rep range as opposed to addressing the true cause of knee discomfort, which is improper form.
The same idea 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 compensate in an unnatural way, and before long, joints are inflamed, and muscles begin to experience numerous injuries. Therefore, in addition to avoiding complete lockout on weight lifting exercises such as squat and triceps pushdown, if you are suffering from joint pain, you should make an effort to judge weight lifting workout form on every exercise to determine whether your body is performing each rep properly, making any changes as necessary.
Those bodybuilders who attempt to relieve joint pain by greatly reducing weight lifting exercise range of motion are simply adversely impacting their long term well being, as muscles that are not conditioned to perform in their natural strength arc will eventually cause instability in the joint and tendon regions, which will boost the risk for serious muscle injuries and annoying discomfort. Although reducing exercise range of motion enhances the amount of weight that can be used in each lifting movement dramatically, such artificial improvements do not produce extra muscle gains, but rather reduce the necessary stimulation for dramatic increases in muscle mass.
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Author Resource:-
Francesco Castano authors MuscleNOW.com, a workout routine for muscle building without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling weight lifting equipment at guaranteed lowest prices.
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2009-08-06 01:36:24
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