Can Complete Weight Training Range Of Motion Increase The Risk For Muscle Injuries?

Bodybuilders seeking significant muscle building frequently focus upon range of motion when attempting to improve the effectiveness of a workout, with some reducing the distance of each rep in order to increase weight, with other bodybuilders focusing upon the longest range of motion in order to recruit the greatest number of muscle fibers for each weight training workout set. Obviously, the disparity between these two philosophies leaves most bodybuilders wondering which technique is more effective, and many bodybuilders, due to articles espousing the virtues of full range bodybuilding form, gravitate towards a lengthy range of motion, believing that they will achieve superior muscle growth.

This concept is valid when using relatively light weights and high reps in a particular weight training workout, as the joint and tendon stress is minimal, and therefore bringing a muscle through a longer distance each rep will not result in adverse consequences. Yet, for bodybuilders who seek maximum muscle gain, and decide to cycle low reps and heavy weight with higher rep workout sessions, full range of motion for certain exercises can actually boost the risk for injury and discomfort, especially in relation to joints, which experience significant strain when they are trained under heavy stress in a full range of motion environment.

During low rep, high weight training sessions, range of motion is best trimmed, but not to the point where many bodybuilders gravitate towards, as for example, a 50% decline in range of motion will bring about a reduction in muscle growth, and actually cause instability in muscles, potentially resulting in future serious injuries, including muscle tears. The best method used to reduce the chance of joint pain when performing heavy weight training workout sessions is to trim range of motion slightly at the point of muscle contraception, which means, for example, avoiding full lock out of the knees during squat, and the elbows during the bench press, to reduce joint stress when using heavy weights. This leads to a small decline in standard range of motion of about 10%, while still offering complete muscle stimulation.

Many bodybuilders believe that modifying squat range of motion at the bottom of each rep will reduce the chance of knee injuries, but this is not so, as full form squat, where you lower the body as far as possible, is more potent at building lower body muscle mass, and brings about stability in the legs that will not occur when substantially altering range of motion. The reason many suffer from knee discomfort when squatting is not because of excessive range of motion, but rather incorrect form which places unneeded stress upon the knee joint, as the deadlift and squat are two weight training exercises where form is especially difficult and crucial to the safety of each rep, and sadly, far too many bodybuilders aim to alter squat rep range as opposed to solving the true source of knee discomfort, which is improper form.

The same concept 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 severely inflamed, and muscles begin to experience numerous injuries. Therefore, in addition to avoiding complete lockout on weight training exercises such as bench press and squat, if you are suffering from joint pain, you should make an effort to analyze weight training workout form on every exercise to determine whether your body is executing each rep correctly, making any changes as necessary.

Those bodybuilders who attempt to relieve joint pain by greatly reducing weight training exercise range of motion are clearly mortgaging their future well being, as muscles that are not conditioned to perform in their natural strength curve will eventually cause instability in the joint and tendon regions, which will boost the risk for prolonged muscle injuries and nagging discomfort. Although reducing exercise range of motion enhances the amount of weight that can be used in each lifting movement dramatically, such artificial improvements do not produce extra muscle growth, but rather prevent the necessary stimulation for dramatic increases in muscle mass.

Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle building without supplements or drugs. He also owns FatVanish.com, teaching exactly how to burn fat without supplements.