Article: Don't Limit Your Gains With Short Range Of Motion
- Thread starter The Press
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Uplift
New member
Form
Gidday, that is pretty common, and in all types of curls as well. It can also happen in tricep movements. Its a form issue. The more advanced the trainer becomes (which unfortunately often has nothing to do with years) but is based on time that they have been training correctly, the more they are are able to isolate or feel/contract their muscles, and understand tension. Drugs and chemicals aside, top bodybuilders are a good example in that way. Because of the constant posing practice, they are able to contract chosen and isolated areas much more efficiently than average. Two guys with equal sized arms will have entirely different looking contracted muscles depending on posing skill/contraction control. That ability transfers into exercising. In preacher curls many people unconciously pull/contract from the elbow joint, and often simultaneously jerking from a position of minimum tension, which also further increases force on that tendon. If you fully tense your biceps before lifting, so there is no looseness, or slack, and then very smoothly focus the pull/contraction from the upper/outer thick part of your bicep, then when leverage becomes more favourable, somewhere around half way up, really focus on pulling/sliding the lower part of bicep up into the top section, and contracting the attachments together as strongly as possible at the top. From that point, don't relax at all, in fact try to get an even stronger contraction/tension on the way down, and as the leverage becomes unfavourable, at around the half way mark, transfer the concentration into that top/outer thick part of the bicep and attachment. Like wise at the bottom, try to create even more tension, and repeat the whole thing.
At first keeping a slower tempo, ie 2 up/4 down, helps train the nervous system and ingrain the pattern. Once that is done and is really efficient, then 'explosive' reps are safe, controlled and efficient. Plus all the concentration and focus keeps the mind from dwelling on the radical burn when maintaining and increasing tension. You may, in fact will have to drop the weights at first if you are unused to training like this, but will eventually have them back and past where they were, with much more developed muscles and nervous system. And no stuffed tendons. At first you mightn't 'feel' much like you can isolate that top area to pull from, but that soon changes as the nervous system/pattern adapts. Just like trying to teach a rounded back squatter or deadlfter to reverse that situation.
Gidday, that is pretty common, and in all types of curls as well. It can also happen in tricep movements. Its a form issue. The more advanced the trainer becomes (which unfortunately often has nothing to do with years) but is based on time that they have been training correctly, the more they are are able to isolate or feel/contract their muscles, and understand tension. Drugs and chemicals aside, top bodybuilders are a good example in that way. Because of the constant posing practice, they are able to contract chosen and isolated areas much more efficiently than average. Two guys with equal sized arms will have entirely different looking contracted muscles depending on posing skill/contraction control. That ability transfers into exercising. In preacher curls many people unconciously pull/contract from the elbow joint, and often simultaneously jerking from a position of minimum tension, which also further increases force on that tendon. If you fully tense your biceps before lifting, so there is no looseness, or slack, and then very smoothly focus the pull/contraction from the upper/outer thick part of your bicep, then when leverage becomes more favourable, somewhere around half way up, really focus on pulling/sliding the lower part of bicep up into the top section, and contracting the attachments together as strongly as possible at the top. From that point, don't relax at all, in fact try to get an even stronger contraction/tension on the way down, and as the leverage becomes unfavourable, at around the half way mark, transfer the concentration into that top/outer thick part of the bicep and attachment. Like wise at the bottom, try to create even more tension, and repeat the whole thing.
At first keeping a slower tempo, ie 2 up/4 down, helps train the nervous system and ingrain the pattern. Once that is done and is really efficient, then 'explosive' reps are safe, controlled and efficient. Plus all the concentration and focus keeps the mind from dwelling on the radical burn when maintaining and increasing tension. You may, in fact will have to drop the weights at first if you are unused to training like this, but will eventually have them back and past where they were, with much more developed muscles and nervous system. And no stuffed tendons. At first you mightn't 'feel' much like you can isolate that top area to pull from, but that soon changes as the nervous system/pattern adapts. Just like trying to teach a rounded back squatter or deadlfter to reverse that situation.
Logey1111
New member
This is the best explanation of working a specific muscle group I have ever read. This should be a sticky or must-read or something. Either way thanks man
jbryand101b
Banned
Iso holds I guess are useless.