Exactly that's what I've been doing lately before ai saw this..I think he's right but damn I'm way more sore and have to stretch alot more and takes longer to recover but that might be good signs
We’ve always heard the mantras “do a full range of motion in strict form” and “no cheating.” Although professional bodybuilders are on anabolic steroids, if you watch videos of them training they are always doing partial reps and cheating the weight up!! So, maybe Jay isn’t off the mark when he says you don’t need an absolute full ROM when you are doing your exercises.
Full range of motion is a relative subject... Olympic lifting and powerlifting full range of motion differs from a bodybuilders full range of motion... bodybuilders never lockout their joints!
@@vc8160 Losers follow losers because there's more of them than anyone else... millions of people go to gyms worldwide and you may never see a bodybuilder!
I wish there were studies where participants used 3 ROM’s (lengthened 1/2, shortened 1/2 and middle 1/2). Then compared hypertrophic response. I’m sure this has been done .
What about tendon? Short , partial range doesn't irrigate thus stimulate tendon to grow, adapt. What about motor units recruitment through the whole ROM?
Thanks Jay. I also noticed I get better pumps and more tension with a slightly less than full range of motion. Could you kindly explain though how to do this with a dumbell fly it's the one exercise I am having trouble having that effect. Thanks much respect from South Africa.
@@SonGoku-ep4wj I don't think it does. When we use our bodies can you name any activity that we do that requires us to use a full range of motion? Running, walking, stair climbing, skiing, shoveling, hitting, etc. None of these things puts the body or the muscles through a full range of motion.
Never heard this before - is it more beneficial then to lift slightly heavier and avoid the so called ,”peak contraction”? I always thought a pause and good squeeze was most beneficial, although it does mean lifting a lot lighter load . I sometimes superset say a arm curl machine with a barbell curl for the strength curve overlap, peak contraction on the machine and heavier midway on the barbell And - is this why in your videos u never lock out on leg extensions or pass 90 degrees on leg curl ? Cheers
So true, in the past, full range of motion was preached ad nauseam in bodybuilding magazines. I tore my middle right delt at the bottom of an overhead press for following the advice to touch my traps while doing press behind the neck.
okay Jay, so when I saw you doing a deadlift, the weights touched the ground to full standing upright position, or does that not count as a full range because your glutes were just below parallel and not touching your heels? thanks
well I see pros and cons of your statement...Nautilus ,Arthur Jones ,Dr.Darden , Mentzer...etc, have advocated that you use a full range of motion , and then there's a Myotatic reflex when you quickly bounce the bar going from a negative to a concentric contraction-( but only on the last inch of the rep)-which will help you recruit more muscle fibers on the way up (your immediate concentric rep)....however I dont do these or recommend doing these because of the potential for joint damage.....But these are the domain of the "Explosive reps crew"....BUT I see the Logic of your statement when you showed the graph of the strength gains in the various rep range,....Also by not going to "lockout" at the fully extended part of the rep, you can keep tension on the muscle 100% of the set
But weight stretch causes hyperplasia, which can grow more muscle than any other mechanism... if you were willing you Stretch hour muscle to the point it's painful and leave it for 48 hours, you would have massive growth... but it would excruciating... therefore any movement you do with weight where you can get a full stretch on the muscle will give maximum benefits for muscle growth.
@@ivvan497 There are lots of first principles/animal study based ideas that simply die in the black box of human physiology. Again: This has never been shown in human muscle tissue in response to training.
@@cblanco69 Westcott has demonstrated that stretching after strength training in trained middle-aged individuals results in slightly faster strength improvements.
What about gymnasts lol. They do full rom plances with biceps being fully stretched with max tension to keep tjeir weight up. Look at their biceps. For gym purposes though, i prefer partly aswell
If what you say is true wouldn't our musculature systems have a much more limited range of motion by only utilizing x (targeted range of motion) rather than utilizing y (what our muscles range of motion is today)?
No. Why would it? Not every movement or situation requires explosiveness or peak power output. Walking/ regular locomotion, for example...it doesn't require a lot of strength...and it shouldn't since just walking from point a to b on a flat surface is supposed to expend the least amount of energy. Mobility is just as important as strength because it allows us to move more comfortably and with much less effort.
@thejefe96 I'm not talking about power output or explosiveness. Just about range of motion. And I do believe mike mentzer said himself that the best exercise is the one with the fullest range of motion.
Does it mean that all the world record gym champions (gym bros) around the world,half repping Ronnie Coleman weights is stimulating more muscles, injury free than others that train more full range of motion and perfect form?😅I have experienced with partials on some lifts and it works great to get over some sticking poins of the lifts.😎💪
@@mattslivar5174 Yes because load management is important, as is tendon training. Training both the muscles and tendons, and doing so slowly, will prevent such injuries.
At the very least, I believe the body needs full range of motion for flexibility and tendon strength. I have also heard that fuller range of motion elicits more muscle and strength gain.
False...and a full range of motion under load will almost guarantee injury. There is zero benefit. Your connective tissue will get stronger when the muscle does
@@summondominion your comment is false and sadly misguided. I have never been injured doing full range of motion. Shitty form is what causes injury. Tendons don't maximize potential when they don't get stretched. Go troll somewhere else.
@shinyblackrims if you knew or understood the human body or leverages in general. You wouldnt say that stupid shit. By stopping short of full range of motion in both directions it keeps constant tension on the muscle. By extending to full range of motion in either direction you are giving the muscle a break. If youve ever actually trained how im saying you would know this. You would know that when youre approaching failure if yiu extend all the way out it gives enough of a break that you can get more reps. Next about tendons and ligaments again if you understood anything about the body you wouldn't even be talking. Your ligaments and tendons are working anytime you are moving a limb. They get stronger and get worked while going 75% of the way up and 75% of the way down and going the extra does nothing for flexibility Flexibility comes from strenght And it comes from lack of restriction....meaning the leaner you are the more flexibility you will have...less fat in the way...and being lean and having too much muscle (cant be achieved naturally) would also cause flexibility issues...unless you worked to keep that flexibility while you were gaining the size. 99% dont. Andrew jacked can still do the splits even though hes 300 pounds. Bc he never stopped being strong through that range of motion.
@@summondominion You are a troll. Flexibility does not come from strength. Flexibility comes from stretching routines and using greater range of motion. What you said is pure bullshit and self-contradicting. You said it comes from strength, and then by the very next paragraph you said it has to be worked on. No one does splits by getting stronger. They do splits by performing stretching routines that help them get there. And screw both MAGA and Biden. Followers of both camps are blind just like you are. You have zero knowledge of exercise physiology.
doesn’t full range of motion benefit the other ligaments and tendons around the muscle so you don’t risk injury of a muscle than can take a lot heavier load then a weak tendon can handle, if you stay in that middle range that you are talking about? Just asking a question.
I feel the same. I always try to incorporate loading the muscle in a streched and also in a fully contracted position so it doesnt get injured if I accidentally get in those positions with heavy weights.
I'd say a mixture of both is good that's why someone evented 21s you know the bicep curls with the different ranges of motion.I like to start full rom and finish if with partials and glad range of motion reps..with full rom thr muscle stays contracted longer but in half Range of motion the peak contraction is longer
@@SamuelSchehrer you know honestly, as I have continued to grow in my understanding of, and ability to do HIT, I no longer crave the deep stretch. I get what Jay is talking about, it's all about inroading, muscle fatigue. An effective range of motion is superior to a "full" range of motion in that regard
all your videos are: all training is bad just do 1/4 rom slow reps to failure which will give elite/advanced/intermediate/novice athletes absolutely no results maybe beginners would get their gains fast at first until they stagnate and get stuck doing the same thing and then buy ur fake supplements for placebo
Just because you get most of strength and size benefit by training with no range of motion does not mean it isnt benefitial. Developing strength through length resolved alot of pain in my body. Different people have different goals with their fitness, it might do you better to understand this and not say that people with different goals and philosophies are totally ignorant and wrong.
@@MR-yp7mu I would bet 2 bitcoin right now i could send you 3 flawed and turned over studies and you could not identify the problem in the study. Just saying study bro does not suddenly make you correct, more than half of peer review is bunk according to intellects greater than mine or yours.
@@ryanthompson3446 Sure, show me some evidence that full ROM doesn’t work. IMHO there’s place for all methods and all these tools have their place from full ROM to zero ROM (aka isometrics). They all work and they all have their place. My point is that what this guy is claiming that only partial ROM is correct and rest is wrong is plain and simple bullshit.
@@MR-yp7mu its not that full rom does not work, its that the idea that eliminating the bottom and top 10% from a movement is called useless by full rom proponents and its just stupid, you do not need to do full rom to get great results, you need an effective rom.
