Full range of motion is required to increase muscular strength and to raise the capacity of skeletal muscles to sustain bodybuilding movements.
The full range of motion of muscles is determined by the angles present in each type of exercise, the velocity of the exercise and the intensity of the exercise.
Importance
According to clinical research specializing in sports science:
“Fleck and Kraemer (1997), Lombardi (1989), and Stone and O Bryant (1987) recommended performing all weight training exercises through the full range of motion of the joint(s) of the muscle(s) trained.”
“Harman (1994), Lander (1991b), and Lombardi (1989) suggested that full range of motion exercise facilitates strength gains at all joint angles and helps to maintain or increase joint flexibility.”
As we can see from the analysis, the joints are also focal points of bodybuilding. While most bodybuilding enthusiasts (both professional and amateur) focus on the muscles only, it turns out that keeping joints strong is also important.
How can a person training gain strength? The general misconception is that strength gain can only be traced to the skeletal muscles being isolated and developed through exercise.
The role of body systems
Joints are part of the skeletal system of the body, which is interdependent on the skeletal muscular system. Both system function efficiently with the existence of the other.
Without the muscles, movement will not be possible. Without the skeletal system, the muscles will absorb 100 of the shearing stress produced by weight lifting.
The joints remain important because they allow the body to actually move in different angles. Joints allow the body to alter its basic position and shape.
Bodybuilding requires that the body bend and squat during the implementation of strengthening routines. The joints consequently take damage.
When damage occurs in the joints, the strength gained will not be used maximally. Instead, the trainer will not be able to use the strength because the joints are injured and will not allow such movement.
One should remember always that strength is useless without concentric movement and continual contraction. Strength allows a person to make use of the progressive overload principle.
Caution
What could result if the proper use of joints is not observed and the full range of motion is not achieved during exercises? John Downing states:
“Attempting to perform an exercise with too much resistance will prevent acceleration through the weaker angles of the range of motion (i.e., sticking points ) and preclude the ability of the joint that the muscle affects to move through its full range of motion.”
Joints & “musclebound” appearances
Downing notes the use low velocities and its probable effects during implementation with the overload principle:
“Moreover, the use of low velocity concentric contractions in an exercise that overloads its intended muscle or muscle group will essentially present the same result.”
“Individuals who chronically fail to train through a full range of motion risk development of a musclebound appearance with concurrent decreases in joint flexibility and possible predisposition to injury.”
As one can already see, the hazard becomes real. Inflexible joints translate to other physical problems, such as arthritis and rheumatism.
Author Resource:-
The author of this article, Benedict Yossarian, recommends Supplement Centre for all your Sports Nutrition needs. For a gentler exercise why not try Dream Swing, to practice your golf swing. http://www.dreamswing.eu/http://www.supplementcentre.com/
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