Effective Weight Training Routines - Entire Range Of Motion

Weight Training Routines Tip#1: Utilize The Entire Range Of Motion…

When you want to get bigger arm muscles, it’s good to know that exercising your muscle through its entire range of motion stimulates the greatest increases in size and strength. You should work the muscle from the entirely stretched position to the entirely contracted position on every repetition. While it is not so hard to do half-reps, they are not so effective for growth. Always do proper weight training routines, even if you have to temporarily lower the amount of weight that you use.

Every muscle has the ability to move through a certain range, or distance, at a specific joint angle. This entire range of motion is often greater than the distance the muscle normally travels through. For example, if you would like to get bigger arm muscles, relax your arms at your sides. They may appear to be fully extended, but contract your triceps completely. Your biceps get an additional stretch beyond their relaxed position.

Weight Training Routines Tip#2: Extract Maximum Benefit From Each Rep…

In order to get the greatest benefit from an exercise, each repetition should move through the muscle's entire range of motion with perfect form. It's not as easy as it sounds. There is a big difference in the amount of weight you can lift at 80 percent of full range and at 100 percent. There is a tendency for the weight to "stick" where the mechanical lifting advantage is the smallest. Some people prefer to do 80 percent of their full range or even less so they can do more repetitions with heavier weights. Yet, while this technique may boost their egos, it keeps the muscles from growing as large as they could. In effect, these people are cheating themselves.

You should exercise the muscle's full range even if you have to temporarily lower the weight you lift to do the exercise with proper form. Of course, once you've perfected the technique and muscle growth occurs, you'll be able to lift the same weight that you did before (or even more) but now with excellent form. And you'll get bigger arm muscles to show for it!

The idea that half-reps stimulate growth is actually a half-truth. It is true that half-reps produce a certain degree of muscle growth. After all, muscular adaptations occur whenever force is applied against a resistance the muscle is unaccustomed to. However, you can only get so far with this technique. The greatest growth is obtained when the muscle passes through the entire distance that it is capable of moving through at a specific joint angle.

Proper form is a constant requirement for achieving your goals. Nothing will be gained by bouncing or "cheating" a weight up. If you really want to get bigger arm muscles, you need to concentrate on your performance of the exercise, slowly moving through the entire range of motion with precision and care. Don't cheat yourself by stopping short of a full stretch and full contraction. Make each repetition count! This attention to detail will help ensure the greatest muscle stimulation.