Bodybuilders seeking maximum muscle gain frequently focus upon range of motion when attempting to improve the effectiveness of a workout session, with some abbreviating the length of each rep in order to use more weight, with other bodybuilders opting for the widest range of motion in order to stimulate 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 advantages of full range bodybuilding form, choose a complete range of motion, believing that they will achieve 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 bringing a muscle through a more lengthy distance each rep will not result in adverse consequences. Yet, for bodybuilders who seek maximum muscle growth, and decide to cycle low reps and heavy weight with higher rep workout sessions, full range of motion for certain exercises can actually increase the risk for injury and discomfort, especially in relation to joints, which experience substantial 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 far less muscle growth, and actually cause instability in muscles, possibly resulting in future serious injuries, including muscle tears. The best method used to reduce the chance of joint inflamation when performing heavier, lower rep weight lifting workout sessions is to trim range of motion slightly at the point of full muscle contraction, which means, for example, eliminating full lock out of the knees during leg press, and the elbows during the triceps pushdown, to reduce the impact on joints when using heavy weights. This leads to a small reduction in standard range of motion of about 10%, while still offering full muscle stimulation. Many bodybuilders are under the impression that altering squat range of motion at the bottom of every rep will reduce the impact of knee injuries, but this is not so, as squats with a complete range of motion, where you lower the weight as far as possible, is more potent at increasing lower body muscle mass, and encourages stability in the legs that will not occur when substantially altering range of motion. The reason many suffer from knee pain when squatting is not because of excessive range of motion, but rather incorrect exercise form which places unnecessary stress upon the knee joint, as the deadlift and squat are two weight training movements where form is considerably difficult and crucial to the safety of each rep, and unfortunately, far too many bodybuilders aim to alter squat rep range as opposed to addressing the true cause of knee discomfort, which is incorrect form. The same idea applies to elbow pain during bench pressing, as muscles have been designed to work together in systematic fashion, and when a link in the chain begins to function in a way that was not intended, other muscles attempt to compensate in an unnatural way, and soon after, joints are inflamed, and muscles begin to experience numerous injuries. Therefore, in addition to avoiding full lockout on weight lifting exercises such as shoulder press and squat, if you are suffering from joint pain, you should make an effort to judge weight lifting workout form on all exercises to determine whether your body is performing each rep correctly, making any adjustments as necessary. Those bodybuilders who attempt to rectify joint pain by greatly reducing weight lifting exercise range of motion are clearly mortgaging their long term well being, as muscles that are not encouraged to perform in their natural strength curve will eventually create instability in the joint and tendon regions, which will increase the risk for serious muscle injuries and annoying discomfort. Although abbreviating exercise range of motion enhances the amount of weight used in each lifting movement dramatically, such artificial improvements do not produce extra muscle gains, but rather reduce the necessary stimulation for dramatic improvements in muscle mass.
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