01/11/2021
๐๐จ๐ฐ ๐ญ๐จ ๐๐๐ฉ ๐ข๐ง๐ญ๐จ ๐๐จ๐ซ๐ ๐๐๐๐ก๐๐ง๐ข๐๐๐ฅ ๐๐๐ฆ๐๐ ๐โฃโฃ
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Got a good one for you today that I learned from my most recent Targeted Mechanical Trauma (TMT) training program I did with .training โฃ
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A lot of times with cables and free weights, youโll be able to effectively train the shortened position... but will have a difficult time training the lengthened position because of the resistance profile of the machine or free weight exercise ๐คโฃโฃ
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โก๏ธ ๐๐ง๐ญ๐ข๐ฅ ๐๐๐ฏ๐๐ซ๐ฌ๐ ๐๐ซ๐จ๐ฉ๐ฌ๐๐ญ๐ฌ ๐๐ง๐ญ๐๐ซ๐๐ ๐ญ๐ก๐ ๐๐ก๐๐ญ ( has a great post about these)โฃโฃ
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If you understand the desired training stimulus and with a little critical thinking, you can still train the lengthened position with significant resistance.โฃโฃ
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Here Iโm training the upper back musculature with chest supported cable row with the 4N1 bar.โฃ
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Iโm using a load that I can get a full range of motion with and not only that, but Iโm also pausing in the shortened position.โฃโฃ
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Then as you can see here, Iโm adding load and then continuing with partial reps to get more work in the lengthened position.โฃโฃ
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๐This strategy can used with exercises that have a descending strength curve. Meaning that the exercise gets progressively more difficult throughout the range of motion.โฃโฃ
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๐๐ฉ๐ข๐ณ๐ฆ ๐ต๐ฉ๐ช๐ด ๐ธ๐ช๐ต๐ฉ ๐ข ๐ง๐ณ๐ช๐ฆ๐ฏ๐ฅ ๐ต๐ฉ๐ข๐ต ๐ค๐ฐ๐ถ๐ญ๐ฅ ๐ถ๐ด๐ฆ ๐ข ๐ญ๐ช๐ต๐ต๐ญ๐ฆ ๐ฎ๐ฐ๐ณ๐ฆ ๐ฎ๐ฆ๐ค๐ฉ๐ข๐ฏ๐ช๐ค๐ข๐ญ ๐ฅ๐ข๐ฎ๐ข๐จ๐ฆ ๐ช๐ฏ ๐ต๐ฉ๐ฆ๐ช๐ณ ๐ญ๐ช๐ง๐ฆ ๐๐ผ
