06/25/2024
We’ve all seen it at the gym. Someone power repping some bicep curls or short changing their squat to quarter reps.
Partial range of motion exercises have their place - for sure. They’re best utilized for adding strength in a specific range of motion, for a specific task. It’s true that muscles are strongest at about 90° (or half range of motion), but that doesn’t mean it’s always best.
If you’re like 90% of gym goers, your goal is most likely to build lean muscle and maintain your overall health while losing a little body fat.
Doing your exercises with a full range of motion will…
1. Increase your joint health and function
2. Work more total muscle
3. Increase your flexibility
4. Stimulate muscle growth via mechanical tension
If you have joint restrictions and mobility issues, then work on those first while you work within a range of motion that doesn’t hurt. But if you’re able, pain free and have good form, then you should be utilizing a full range of motion. That means squatting low, straightening your elbows all the way on a bicep curl, bending your elbows all the way on a tricep extension or touching the bar to your chest on a bench press.
If you want to level this up even further, add a 3 or 4 second lengthening phase for even more growth.
