The importance of ROM
- Utilise an old trick
- Small change for big results
ROM
Firstly, we aren't looking into the realm of computing! ROM here stands for range of motion and is one of the biggest assets to help your training regime.
There are multiple things you can change to challenge yourself in a training plan: sets, repetitions, exercises, supersets etc however one of the easiest is the most effective.
Have you ever tried a squat performed in slow motion? It's significantly more challenging. This concept of superslow repetitions goes hand in hand with range of movement. Deliberately controlled repetitions are the secret to more powerful, stronger and endurance-based results.
Sheerly by increasing the movement, you can unlock the ability to increase the amount of muscle fibres activated and simultaneously make the exercise more challenging.
Furthermore, if you slow the movement down you'll get the double benefit of timing under tension which forces the muscles to work harder. Getting results in the gym can seem like you need to do more and more, when in actual fact, a calculated gym plan will do so much more for your progress.
When teaching Bodypump, a class based on weight-training at different tempos, the emphasis was always on Timing Under Tension which are controlled repetitions. Let me tell you five minutes of bench press is a challenge to anyone The speed of movements in this class (although related to the tempo of music) is varied and ensures that you get the whole spectrum of muscle burn. I would definitely recommend it; also see my blog a few weeks ago about classes.
This is a change that you can make to almost any training session although the idea behind it is for exaggeratedly long repetitions: upwards of five seconds for each part of the movement.
It's worth looking into and can ensure that you gain more from training in a shorter space of time. If you're looking to gain strength quickly then this could be the tip you need.
Too often in the gym, I see people performing repetitions too fast. If your goal is to improve your lean muscle then slower is better to stimulate the muscle growth. If your muscles only receive a short burst of stimulation through the quick lift then you'll struggle to gain muscle.
Think of it like trying to spark a fire: slower, more meticulous strikes are better than quick, shallow movements. Subject your muscles to more tension and you'll get double the results.
As with any training session, it's the sum of all parts so the best way to get truly balanced results is to have a personalised training plan. The RYPT app has a promotion on, if you wish to learn more then just contact me on the details below!
Ross
Owner RYPT.
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