Rep range?

[Emery]

I have a question for all of you experienced lifters...

I notice when watching the pros, say bustin out reps on the hammer strength seated bench press that their range of motion is about half of what trainers in the gym preach. I find that I get a much better pump in my chest, shoulders, tris, etc., if I modely my movements after theirs. I also find I can lift heavier for more reps.

How do you guys do your rep range? I have found that constant tension on the muscle being worked, in a controlled fashion seems so much more taxing on that muscle or muscle group.

I would love to hear what you guys do. When I see guys like Chris250, Phil, Shelby, Big Chef, etc. I wish I could see how they do some of these movements.

 

[ScottMcD1]

Shelby regularly posts videos on Youtube if you want to see how he does things for himself.

 

[SmallTownIron]

Well I am not near to the level or statue of the names your listed but I will give you my opinon on ROM.

I use to perform a full ROM; a full stretch and then fully locked out. After being a member here on PM for some time now, I have learned and learned a lot.

Going into a full ROM with the weight can increase the potential possibilites of injuries. When I was locking out the weight, I always had pains in my joints due to have the weight sitting on my joints. Since then, I never go into a full ROM. I do NOT get a full stretch on the weight either. If I can feel the muscle getting worked, thats all I care about. I dont care too much about the amount of weight I lift. I have learned to keep constant tension on the muscle groups, slow concentric movements, explosive eccentric movements and lifting smart.

If you want to get that deep stretch, just stretch after the set not during.

 

[Dionysusedge]

Do a search on Phil Hernon.

He's been talking about this for a long time now.

The same goes for the X-Rep guys over at Ironman.

FInd the sweet spot in the range, and work it.

For example - incline press.

Very bottom, on the chest - is hitting your rotator cuff and front delts.

High middle portion to lock out - is hitting your triceps.

The area thats left over - continuous tension on the pecs.

Its a beautiful thing.

Just my .02

 

[Emery]

Thanks Dion and Smalltown,

Thats what I was wanting to know. I have recently started shortening my ROM with my lifts and feel as though the muscle is really being worked more effectively and safer as well.

I will definitely do a search on what Phil has said.

Thanks!!

 

[Creation]

I used to put so much emphasis on how my form "looked" but when i started to focus more on feeling the muscle work i starting getting much better results!

 

[Dionysusedge]

I actually keep a "Hernon File" on my computer where i copy and paste tidbits that Phil has thrown out there on this forum (yes there are alot!)

This is what he had said in regards to full ROM:

"all pros do this. I love it when someone watches them on video and say "oh he is not using full range of motion , thats the wrong way."
no thats not the wrong way, the guy has exceptional mind muscle connection and figured out where he feels it best for the muscle he is trying to work. you have to find that target range of motion thats best and its probably going to be shorter than what you expect."

 

[Dionysusedge]

Found another one LOL.

This one really made a difference for me...

Quote from Phil Hernon - I dont think its good to use full range on any movement. If you stand up and pretend to bench press standing up with arms in a bench press like movement, look at your body from the side. Where /how far do your arms go back? Any more than that it is effecting the rotator cuff and not the chest. Go to the same point while laying down (Approx. 1/2 way), your chest will explode. I know this would not count in a bench press meet, but thats not the goal.

-----------------------------------------------------------------------

When i tried the example above, i found out that my natural depth is about 5 inches above my chest. Any lower, and my rotator cuffs were handling the weight.

This really helped my chest development alot.

 

[Emery]

I swear I have noticed more muscle growth in the last month or two by concentrating more on how my muscles feel when I go through the rep than how it looks to others. I have shortened my rep range and my elbows are starting to feel better!

I have had to realize that I don't want to be a powerlifter, I want to be a bodybuilder and that is a whole different ballgame.

Thanks for all the info so far!!

 

[Shelby]

I mix it up.

Sometimes I go full range (with a full stretch) and other times I go partial range (80% or so, the middle "sweet spot"). Sometimes I'll do one way for one exercise for a bodypart in a workout, then the other way for a different exercise for the same bodypart.

 

[ScottMcD1]

I mix it up.

Sometimes I go full range (with a full stretch) and other times I go partial range (80% or so, the middle "sweet spot"). Sometimes I'll do one way for one exercise for a bodypart in a workout, then the other way for a different exercise for the same bodypart.

But how are we supposed to start a flame war with a post like that?

 

[Pericles]

Do a search on Phil

Very bottom, on the chest - is hitting your rotator cuff and front delts.

High middle portion to lock out - is hitting your triceps.

Just my .02

My .02, and science backs this up. It doesn't matter what portion of the lift you are doing, the rotator cuff (ie: all 4 stabilizer muscles) is used to stabilize the shoulder aka keep the humerus in proper position and the scapula from moving in directions it shouldn't. I agree about not completely touching the chest as it works better for me this way but everyone is different. The high to middle portion of that lift will be tricep anterior delt dominant.

 

[tenny]

But how are we supposed to start a flame war with a post like that?

haha

the great equalizer

 

[UGAthlete]

My .02, and science backs this up. It doesn't matter what portion of the lift you are doing, the rotator cuff (ie: all 4 stabilizer muscles) is used to stabilize the shoulder aka keep the humerus in proper position and the scapula from moving in directions it shouldn't. I agree about not completely touching the chest as it works better for me this way but everyone is different. The high to middle portion of that lift will be tricep anterior delt dominant.

I believe what they were getting at was 'bad' or 'tough' on the rotator cuff. Obviously it is going to be doing something or your humerus would pop out.

 

[Golgo13]

I use the range that does not give me pain in the joints, OR doesn't lock me out to disengage the muscle. Constant tension, and not much of a stretch. The idea isn't to win some kind of contest for doing a video perfect rep.. The idea is to be able to do it next time too.

 

[Nardz]

Yeah I agree. The range of motion should be full enough not to cause any damage to joints and should provide constant tention throughout the set.

As for rep range I like to do around the 6 rep range but this is not important if I'm not going to failure. Failure is more important than rep range.

 

[Moen]

Jay Cutler has beautiful cadence, it's almost like art in motion. Lot's of youtube-vids of him to check out!

 

[Dionysusedge]

I believe what they were getting at was 'bad' or 'tough' on the rotator cuff. Obviously it is going to be doing something or your humerus would pop out.

Thank you UG, you got it!

Obviously Pericles, the rotator cuff is supporting the entire time, however when the bar is sitting on your chest, the cuff is talking the brunt of all the weight at that point.

 

[Emery]

Jay Cutler has beautiful cadence, it's almost like art in motion. Lot's of youtube-vids of him to check out!

Jay is one of the bodybuilders I was thinking about when I started this post. He almost seems to do half reps and flat busts out his sets and I've noticed most of the big boys lift like this.

My thinking is pretty simple... If I want to look like I run marathons, thats how I will train. If I want to look like a power-lifter, thats how I will train.

Sport specific training to me, it makes sense to model movements after the top guys. I really like some of the things Phil says on the matter.

 

[oldfella]

As for number of reps.....well that is almost an individual thing. How many reps does it take to grow?? As for range of motion it is all about placing the load and stress on the target muscle and keeping it off of the joints. Will 80-90% be enough?? What about 60% or even 50%?? Will that be enough??

See where this goes? It is about being smart and safe. Listen to your body. If you are training chest and your shoulders are hurting.....then you are not putting the stress on your pecs! Change your angle or range of movement, hand placing etc!