What Is The BEST Range of Motion? (Science Explained)
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- Опубліковано 7 бер 2024
- In this video, Milo from Stronger By Science breaks down what the best range of motion is to build muscle, gain strength, and improve sport performance. Is a full range of motion always best? Do lengthened/long-length partials build more muscle? Should you do partial reps when training for powerlifting?
Check out our article on ROM:
www.strongerbyscience.com/rom/
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References:
• Long Muscle Length Tra...
www.strongerbyscience.com/rom/
journal.iusca.org/index.php/J...
pubmed.ncbi.nlm.nih.gov/24662234
pubmed.ncbi.nlm.nih.gov/23629...
pubmed.ncbi.nlm.nih.gov/33977...
pubmed.ncbi.nlm.nih.gov/33465...
pubmed.ncbi.nlm.nih.gov/31034...
pubmed.ncbi.nlm.nih.gov/37015...
pubmed.ncbi.nlm.nih.gov/34616...
pubmed.ncbi.nlm.nih.gov/23625...
pubmed.ncbi.nlm.nih.gov/35819...
www.researchgate.net/publicat...
pubmed.ncbi.nlm.nih.gov/33009...
pubmed.ncbi.nlm.nih.gov/36828...
pubmed.ncbi.nlm.nih.gov/33977...
pubmed.ncbi.nlm.nih.gov/38156...
pubmed.ncbi.nlm.nih.gov/37015...
www.ecss.mobi/DATA/EDSS/C28/2...
#rangeofmotion #scienceexplained #hypertrophy
"What Is The BEST Range of Motion? (Science Explained)" - Спорт
really excited for this new form of content alongside the podcast. As a viewer, Milo and Pak have been great additions to SBS
Thank you! We're really glad you're enjoying the new line-up and content.
-Milo
Really cool new format. I'm a bit range-of-motion'd out now, but it makes sense to start with something Milo's particularly knowledgeable about.
Double Milo Wolf video on the same day, double the fun.
Great video. Thank you, Doctor
Fitness industry needs more of this
What even is a "full" range of motion? The current standard is just completely arbitrary. I guess it's fine for things like squats and pull ups but take for example the deadlift. The "full" ROM for deadlift is what it is just because someone at some point decided what size the standard plate should be.
Great video, guys! Stoked to see you making more content.
Wolf Coaching is great, too.
This is great and all but how do I get that shirt with the SBS logo?
Interesting content thanks.😊
Great video, thanks doc! Excited for this new era of SbS 💪🤓
Loved this. We need more dissertations like these which present the entirety of the evidence, settle the debate, and communicate real-world implications for training, especially when presented by the author himself. I've read the newsletters for years, & now I've turned on all notifications. Looking forward to more content.
This is the sort of thing I was hoping for with WolfPak stepping up within SBS!
Ayooo SBS video content? here for it.
Simply delightful.
I get it. The problem is that some big hitting compound exercises use different muscles at different points of the rom. If your only goal in bench pressing is to hit the chest, lengthened partials make sense. If you want to hit the triceps hard too, then full rom makes more sense. This is why powerlifters use board presses and floor presses. Also, when doing close grip pulldowns/pullups, the top emphasizes more upper back, but pulling down all the way seems to hit overall lat development better.
You kind of touched on this, but I think it deserves more attention.
PS- I still think preacher curls are a horrible choice of exercise to compare lengthened partials and shortened partials. The dumbell is over the forearm and elbow, so no real tension on the bicep. You'll tire out from the shoulder stabilizing and balancing before the bicep. It's like comparing the lengthened portion of a dumbell fly to the portion where the dumbell is directly over the arms...the gravity is just no longer pulling against the target muscle
It also ignores there’s parts of the muscle that get hit in the shortened position so you’re still leaving shortened stimulus out of your chest
Well done!
What about other attributes or qualities such as tendon thickness or injury prevention in general?
I've resubscribed as I much prefer this form of content. Measuring muscle growth seems to be rather inconsistent in terms of where measurements are taken & the method used.
Maybe SBS could cover the various methods of measuring muscle growth & what is the best and worst methods currently available to researchers.
What the heck is this? Very excited to watch this.
Hope you enjoy it!
-Milo
I'd like to see a study comparing lengthened partials to shortened partials equated for rpe. For back, I'd expect to see lengthened partials come out ahead since back is weaker in shortened position, where as for leg press, I'd expect no difference since you could equate tension by adding more weight in the stronger, shortened position. In other words, I would expect equal tension to be equal results.
For forearms I use BB wrist curls all the way out to fingertips on mye knees (horzontally) to get maximal load in stretched position. But i experience a significantly larger pump, while doing standing behind the back wrist curls to fingertips. I know pump is not entirely correlated with muscle growth. Would you still trust the stretched position is best, or would you do both? Whats your thoughts?
Hey Milo you said about 10 percent more gainz with lenghtend partials? Is this just short term and in the end its the same outcome Just you get faster the gainz or is this a permanent gain which you dont get with full rom?
These studies measure rate of muscle growth over a short time frame (weeks). They don’t really tell us anything about long term maximum muscular growth potential. My guess would be that if anything it just gets you there slightly faster.
Does focusing on the negative let's say 4 seconds reduce injury risk compared to a one second negative ? (As you can move less weight with the long negative)
Gonna try partial rom next time i go for a dump. That way i can hypertrophy while evactuating win win imo
What about compound movements where each muscle is contributing in different proportions (depending on the position). What if one muscle mostly "kicks in" around the concentric part of the general movement ?
The ending🤣🤣🤣
Have you stopped training bulgarian method?
Dude. Survey doesn't mean shit. I met tons of people claiming to train with a full ROM. And then you look at their training, and it's half squats and bench press stoping 3cm above the chest.
if only that was a very small part of the source used for the video...
For the algorithm
Videos. And short !!!
What about the resistant curve of the exercise? It takes a lot more weight to tax the top part of a squat because the moment arm shortens and the muscles just work less as the weight goes up…
Wouldn’t it be difficult to compare full ROM vs partials unless the strength curve is similar.
Consider watching the full video.
Great video. Love more SBS content.
Not sure of the intended audience of this video, so if you just want the general SBS community who are generally scientifically literate and interested in all this stuff just ignore the following feedback.
As a UA-cam fiend who loves SBS but is a slave to the algorithm and has a lowered attention span because of it here are some suggestions:
A preview would be good at the beginning to keep the audience interested through out and waiting to get to the good bits (longer length muscle training is good).
Much more clips of the exercises when you are discussing them, tons more visual stimulus would help.
More text on screen to relay most important information in such a jam packed video - there is a lot in a small amount of time.
Some more humour ala Jeff Nippard to split up the video and keep audience interested through out.
Close ups and or explanations of the graphs and significance of results in laymen’s terms.
It’s good how it is, I wish people would stop trying to turn UA-cam into TikTok.
First
Dude looks like he half squats.
Yes u do
Ya mam
Why is this under 4 hours long!?