❱❱ IN PRACTICE
TRAINING VARIABLE #5
RANGE OF MOTION
❱❱ FOR STRENGTH
A full range of motion can improve
both strength and power as
demonstrated in a study conducted
by Pinto et al. (2012) where muscle
thickness improved with full reps
as opposed to partial repetitions
performed by subjects. A statistically
significant difference was found
between the full range of motion
group and the partial group. In other
studies there was no difference
between the full range of motion and
partial reps on strength.
❱❱ FOR HYPERTROPHY
Doing partial reps can be
beneficial if you have a
reason (i.e injury). Kompf and
Arandjelović, (2016) noted that
as your training age increases it
may be necessary to use partial
repetitions to help overcome
sticking points in certain exercises,
whereas in untrained lifters,
both full range and partial range
repetitions would be sufficient
enough to induce strength and
muscle size.
“WHETHER YOU ARE A NOVICE OR AN
INTERMEDIATE LIFTER, YOU SHOULD PRIMARILY
TRAIN THROUGH A FULL RANGE OF MOTION.”
Clark et al, (2011) used semi-
professional rugby players to
determine whether partial or standard
range of motion was better in the
barbell bench press over a period of
12 weeks. They wrote: “The inclusion
of a VROM (variable range of motion)
resistance training microcycle into an
athlete’s training programme provides
superior reactive strength and dynamic
force improvements in comparison with
performing strictly full ROM (range of
motion) training. This method of training
appears to be a beneficial component in
an athlete’s attempt to achieve optimal
sporting performance while reducing
their risk of injury. However, the heavy
loads used in this method of training
indicate that it may be appropriate
for preseason strength enhancement
training microcycles, and that it should
be restricted to athletes with sufficient
resistance training backgrounds.”
Use only partial repetitions on exercises
to overcome sticking points and to
work around injuries. Whether you are
a novice or an intermediate lifter, you
should primarily train through a full
range of motion.
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