Forgive me if this has already been covered multiple times before and I sound like a complete noob…
If I were to follow the text books, I’d be doing full range (full stretch and lockout or nearest) and slow lifting (e.g. 2 seconds up, 4 seconds down)…but it seems that my experience and observation disproves this? I get far better gains in strength and size from lifting quickly (controlling the negative though) and from limmiting ROM slightly. Take Wide Grip Pullups for example: if I do full range motion I can feel my lats coming out of the movement and my progress seems to stagnate quicker than stopping the movement as soon as it “feels right”. There’s a sweet point, a limmited range that feels right.
Although “bursting” type lifting is associated with PL, is it not just as good for BB too (so long as it isn’t poor technique)?
I always get better strength/size gains from lifting in a style that someone would probably accuse me of doing it all completely wrong…
Just another note; if the weight is going up nicely on a less than perfect ROM (often better than 100% ROM), and the target muscle feels well worked (often better than 100% ROM)…what’s the problem? Or rather, is this not BETTER?
When you lift to isolate a mucscle, you are doing exactly that isolating that specific spot of muscle on that group of muscle fibers. That being said I agree it feels great on the muscle when you do this. The problem is, you get stronger at that joint angle not the whole ROM. When you flex a musle you have cross bridges that attach making a muscle move. To work the muscle corretly you should do isolation movements throughout the joint angles and throw in full ROM periodiclly or vice versa. Just keep variety in the workout, and focus on what your weaknesses are so you build a balenced physique. “There is no perfect workout, just perfect concepts” DZ
I dont think text books go against the way you feel is better
Lifting faster is better MOST of the time, but has some downsides.
The stretch reflex and momentum can take over a lot when lifting faster, which will cause you to get less TUT and less total tension.
Because of this previous fact, you should include some form of “slow” lifting and lifting with pausess to not neglect any areas.
Partial ROM shouldn’t be used EXCLUSIVELY, but it has its benefits. You can sometimes use more weight, or targe a specific muscle or part of the ROM with partials.
The key with both of these things is to not only do things one way, but to find what works for you, do that a lot, and dont neglect other ways.
On the concentric: Lift explosively.
On the eccentric: Control the weight.
ROM: Do the ROM that works the muscles you want to work and allows you to remain injury-free.
Sometimes: Work on smoothness of the rep, more 1-2 seconds up and 1-2 seconds down.
Sometimes: Add dead-stop reps and explosive/plyometric type movements.
Wow, I can’t believe I’ve been natrually doing a technique that CT has recommended (or at least, very close to it) lol. And there was me thinking that I’ve been “going against the tide”. Having a quick turn-around at the stretch is exactly what I was saying above…