By Pete Sisco - Developer of Static Contraction Training
So much has been written about getting a "full
range of motion" during exercise that many people
have not examined what the trade-offs are between
full range and partial range of motion. The fact is,
"partials" have been used for over a century
as a means to maximize the intensity of exercises
and break through training plateaus.
Doing some partial,
strong range bench presses with 300 pounds can provide
growth stimulation that a full range rep with 200
pounds can never do.
What is becoming more apparent is that this type
of training can also prevent injuries. The vast majority
of injuries occur in the weakest range of motion.
For example, the bottom of the squat position is places
outrageous stress on the knees and bottom of the bench
press position can tear the ligaments and tendons
of the upper arm and shoulder.
By contrast, when a power rack or Smith machine is
used to limit the range of motion to only the strongest
and safest part of the movement, enormously more weight
can be used to safely target the same muscles. How
much more? I work with clients who have build up to
600+ pound partial bench presses, 1,000+ pound barbell
shrugs and 3,000+ pound leg presses. (My 13-year-old
daughter can do 1,000 pound partial leg presses.)
What percentage of range must you
use to get results?
Perhaps surprisingly, the range of motion needs to
be somewhere between very little and none. Studies
have been done with bodybuilders and with golfer's
that demonstrated that increases in strength (even
some full range strength), muscle size and athletic
performance could all be achieved with very heavy
exercises using zero range of motion.
That's right, a static hold in the strongest
range of motion can trigger substantial muscle adaptation
and improved, sport-specific performance. The golfer's
using this method increased their overall strength
as measured in 12 muscle groups by and average of
84% and added up to 30 yards to their drives. (A movement
that truly uses a full range of motion.) They did
this in an average of 6.6 very brief workouts spread
over several weeks.
Try This On Your Next Workout
Here are two common exercises you can try using strong
range partial reps. Please note, it is very important
to limit the range of motion using this method because
the weight you will use are heavier than your usual
lifts. The best way to limit range is to use a power
rack or Smith machine. A very reliable spotter can
also be used, but you must have absolute confidence
in him.
Place the bar inside the power rack so it is resting
about 6 inches below your farthest reach. Place 150%
of your normal bench press weight on the bar. Using
a shoulder-width grip, press the bar off the supports
and perform 12-15 reps. Do not lock out and do not
let the bar all the way down to the supports.
Rest 30-90 seconds and increase the weight and perform
another set. Keep increasing the weight until you
can only perform 3 repetitions. You'll be amazed
at how much you can lift! An tomorrow you'll
feel like you truly got an honest chest workout.
Lat Pulldown
Position the seat under the lat pulldown so that
you can just reach the bar with your arms fully extended.
Select a weight that is 150% more than your normal
lat pulldown weight. Using a wide, overhand-grip,
pull the bar down 4 inches (Tip: look at the weight
stack to measure the distance.) and perform 12-15
reps.
Rest 30-90 seconds and increase the weight and perform
another set. Keep increasing the weight until you
can only perform 3 repetitions. Don't be surprised
if you can lift the entire stack. I work with clients
who can now do 300+ pound partial range pulldowns... with
one arm!
Try this method of warm-up and safe range training.
You'll avoid needless injuries and maximize
the intensity and efficiency of your workouts. Intensity
ensures that every exercise is productive. Efficiency
reduces the wear and tear on your body and decreases
your recovery time between workouts.
