Jump to content
Rhyno Gym
  • Unlock Gains With a Shorter Range of Motion


    Zak
     Share

    (Adapt from: Jim Smith, C. S. C. S.Muscle&Fitness.com,3-4-2014,(http://www.muscleandfitness.com/workouts/workout-tips/unlock-gains-shorter-range-motion)

    Go to YouTube and watch a few videos of pro bodybuilders training (as if you haven’t already). What do you notice, apart from the massive weights they use and the faces they make from exertion? Bodybuilders rarely lock out their joints, preferring instead to use a slightly reduced range of motion to keep the target muscles fully engaged. Called ‘constant tension, this trick can end a plateau and save your joints.

    Try it on a variety of compound and isolation moves. For example, on dumbbell overhead presses, lower the weights until you feel a mild stretch in your shoulders, but don’t go all the way down; then press them back up three-quarters of the way. Because the weights aren’t supported by the joints or connective tissues on either end of the range of motion, the muscles (in this instance, the deltoids) work at their max throughout the entire set.

    This also means that the joints aren’t stressed by heavy loads. So if you have an injury, constant tension sets will prevent you from aggravating it.

    Quick Tip:

    Constant tension isn’t always appropriate if your goal is strength. To lift the heaviest weights, you need to lock out your joints. Do your main lifts normally, and use partial reps on assistance lifts.

     

     Share


    User Feedback

    Recommended Comments

    There are no comments to display.



    Join the conversation

    You can post now and register later. If you have an account, sign in now to post with your account.

    Guest
    Add a comment...

    ×   Pasted as rich text.   Paste as plain text instead

      Only 75 emoji are allowed.

    ×   Your link has been automatically embedded.   Display as a link instead

    ×   Your previous content has been restored.   Clear editor

    ×   You cannot paste images directly. Upload or insert images from URL.


×
×
  • Create New...

Important Information