high iq hypertrophy post [WHY YOU SHOULDN’T DO FULL ROM]❤️❤️

[ascensionneeeded]

the theory behind sarcomere length and leverages seem to be contradictory

sarcomeres produce the most force at their optimal length which can be outwith the range of motion that a target muscle has the most leverage (where the joint angles have the greatest mechanical advantage) and can produce the most force. more force, more motor unit recruitment, more hypertrophy.

you may ask - “should i train in the ROM according to the sarcomere length or the best leverage?”

sarcomeres typically produce the most force at the mid-range of a movement whereas leverage can differ BUT will usually always be less than full ROM. by cutting the ROM you can train the muscle where it has the greatest force production while also decreasing fatigue as time under tension is decreased. this will also be beneficial as you will produce more force nearest to the optimal position for sarcomeres. both leverage and sarcomeres will be utilised at the same time, while decreasing fatigue. This will thus lead to greater hypertrophy.

since you cutting out range of motion where the range of motion can sometimes be harder (less leverage) you will be able to lift more weight. less ROM = less total force required for the same number of reps so keep that in mind.

hopefully this theory makes sense. i would definitely try to focus on training a muscle where it has the most leverage as this will reduce fatigue and also allow you to maximise sarcomere length too.

 

[JohnDoe]

Theory huh...

 

[REGULUS]

high iq nigga

 

[ascensionneeeded]

Theory huh...

what? what’s confusing?

 

[ascensionneeeded]

DNR

why

 

[menas]

the theory behind sarcomere length and leverages seem to be contradictory

sarcomeres produce the most force at their optimal length which can be outwith the range of motion that a target muscle has the most leverage (where the joint angles have the greatest mechanical advantage) and can produce the most force. more force, more motor unit recruitment, more hypertrophy.

you may ask - “should i train in the ROM according to the sarcomere length or the best leverage?”

sarcomeres typically produce the most force at the mid-range of a movement whereas leverage can differ BUT will usually always be less than full ROM. by cutting the ROM you can train the muscle where it has the greatest force production while also decreasing fatigue as time under tension is decreased. this will also be beneficial as you will produce more force nearest to the optimal position for sarcomeres. both leverage and sarcomeres will be utilised at the same time, while decreasing fatigue. This will thus lead to greater hypertrophy.

since you cutting out range of motion where the range of motion can sometimes be harder (less leverage) you will be able to lift more weight. less ROM = less total force required for the same number of reps so keep that in mind.

hopefully this theory makes sense. i would definitely try to focus on training a muscle where it has the most leverage as this will reduce fatigue and also allow you to maximise sarcomere length too.

high iq nigga

View attachment 3548618

Long Length Partials mogg

 

[REGULUS]

Long Length Partials mogg

yeah

 

[ascensionneeeded]

Long Length Partials mogg

by partial ROM i do NOT mean incredibly small ROM where you are stopping the rep well before the target muscle loses leverage. you still need to progressively overload and experience a unavoidable decrease in rep velocity. mechanical tension

 

[staton]

good thread brah

I've been seeing this for a while, the idea that shorter ROM can make for better hypertrophy. shorter ROM is also better to avoid injuries, so I might consider shortening ROM. however, I've been gymcelling less as of lately so it likely won't even make a difference.

 

[cromagnon]

just train hard on machines and FB tbhhhhhh

 

[shredded4summer]

Water with big words

 

[ascensionneeeded]

good thread brah

I've been seeing this for a while, the idea that shorter ROM can make for better hypertrophy. shorter ROM is also better to avoid injuries, so I might consider shortening ROM. however, I've been gymcelling less as of lately so it likely won't even make a difference.

thanks man. shorter ROM can be a good approach to training as long as you don’t get too carried away and solely focus on ROM and/or shorten it too much. simply just one variable out of many that you can tweak to achieve more hypertrophy.

like for example everyone knows that progressive overload is essential but some will get too carried away and chase an increase in weight every session. progressive overload, while still important, should come naturally to you as you lift. same can apply here. stick with a ROM you know is optimal for the leverage and stick with it. don’t adjust it. patience is key. if that makes sense

 

[iblamemandible7]

But doctor mike said I have to get a deep stretch!

 

[ascensionneeeded]

just train hard on machines and FB tbhhhhhh

true. good excersize selection, hard effort (more motor unit recruitment), and a sensible rep range can get you very far. not everyone needs to complicate it so much. A LOT of the average gym goers train sooooo bad. even hopping on a high frequency plan is huge

 

[ascensionneeeded]

But doctor mike said I have to get a deep stretch!

the same doctor that does a million myo reps for one movement and spend 20 seconds in a deep stretch sorry dr mike but you are not my doc

 

[shredded4summer]

But doctor mike said I have to get a deep stretch!

I know you’re being sarcastic but dr mike has no idea what’s he’s talking abt btw he got his useless degree from somewhere with a 90% acceptance rate lol