Alec Baldwin voice: Oh, do I have your attention now?
Here is todays topic which will A. save you from injuries and B. ensure great gains ( my paypal is attached, feel free to donate!)
So what is this mystery topic du jour?
Active range of motion!
People often ask: What is the proper range of motion when training? The answer is : it depends!
There are two ranges of motion: the passive one where the weight stretches you, such as your typical gym bro going ALLLLL the WAYYYY down on pec flyes. Hello rotator cuff tear!
This one is general a bad idea, since if forces your muscles and joints into dangerous position.
Then there is the active range of motion, which describes the range of motion where you can can actively pull the muscle toward you.
I put everything in a neat video for you guys ! I hope it is helpful, please like and comment if you feel it is value added
Knowing the difference is the key between getting injured and making gains!
Here are some practical examples
1. Chest press: only bring the bar down as far as you pull it toward you without the elbows collapsing.
2. Step up/ leg press: measure how high you can step up while pulling from your quads not the hip flexors!
3. Pull downs/ rows: Let weight move as far out as you actively contract the antagonist, meaning flexing your pecs.
4. Shoulder presses: The weight comes down until you lose control of your delts, which is usually around ear level.
5. Triceps: Lengthen the triceps by flexing the biceps.
6. Biceps: do the opposite of above, flex the triceps to get maximum length in the biceps.
Here is the video again
Yes active range of motion is dorky and not as flashy as ‘ Eat fast-food and get ripped” but the difference is : it works!
With that have a great weekend, I will try to collect the missing 50+ stickers I need for my World Cup album