Range of motion is defined as: Joint flexibility is defined as the range of motion (ROM) allowed at a joint. A joint's ROM is usually measured by the number of degrees from the starting position of a segment to its position at the end of its full range of the movement.
In Bodybuilding Range of motion is important for a full muscle contraction and getting the entire muscle involved. A good example of this would be the Pec Deck. You want to open your chest up as much as possible while doing the exercise. By opening the chest you are simply letting the weight of the machine pull your arms back therefore stretching your muscles. As you then pull forward you are engaging all of the muscle tissue from the inside of your pecs (these muscles start the contraction) to the outside of your pecs (these muscles complete the contraction). Range of motion is very important to developing the entire muscle fully. HOWEVER please use lower weights when you are doing full range of motion exercises, the more stretched your muscles are the weaker they are. Picture a rubber band...the more stretched it is the thinner it gets, therefore it is weaker the more it stretched. So if you engage in heavy weights at this point the danger is tearing the muscles you are at max ROM with.
Try this out see how it works. Keep the weights low and feel a good stretch.
Saturday, November 15, 2008
Saturday, November 1, 2008
Leg Training
I have been back at the gym all week after my short break.
Saturday is typically leg day, I take Friday off so I am stored up for heavy leg training. Shaking legs at the end of the session always feel incredible, lets you know you have done the job you set out to accomplish. If you cant walk up the stairs you have done the job of letting your legs know you mean business.
I start out with 2 sets of leg presses for warm ups, 20 reps each, the final 2-3 reaps should be difficult. I add 2 plates do 15-17 more reps again to almost failure. (I should stipulate that there a re certain exercises I do not go to failure on, one of those being leg presses simply because of the danger involved. I have been almost crushed and have been hurt doing that. So try not to go to absolute failure.) add 2 more plates, I should be at 6 plates a side now 10-12 reps with this for 2 sets. At this point I may go to 8 plates or choose to move onto hack squats with more energy. I try to find a balance between exercises for size and those for shape when I train. Leg presses for size, hack squats for shape of the outer thigh. Please experiment to find what works better for you. Some people choose to do leg extensions first and then leg presses. I almost never squat because of my lower back. If I do squat it is light and for reps only using strict form.
From the leg press to the hack squat for 3-4 sets, onto the leg extension- leg curls for hamstrings. 3-4 sets, These I take to failure they are safe to do so. Remember to train safely, don't do something for the sake of doing it. I will finish with calf extensions 4 sets.
It will usually take me 5 minutes of just sitting on a bench before I can make my way to the locker room to head home.
Good luck in your training today all.
Saturday is typically leg day, I take Friday off so I am stored up for heavy leg training. Shaking legs at the end of the session always feel incredible, lets you know you have done the job you set out to accomplish. If you cant walk up the stairs you have done the job of letting your legs know you mean business.
I start out with 2 sets of leg presses for warm ups, 20 reps each, the final 2-3 reaps should be difficult. I add 2 plates do 15-17 more reps again to almost failure. (I should stipulate that there a re certain exercises I do not go to failure on, one of those being leg presses simply because of the danger involved. I have been almost crushed and have been hurt doing that. So try not to go to absolute failure.) add 2 more plates, I should be at 6 plates a side now 10-12 reps with this for 2 sets. At this point I may go to 8 plates or choose to move onto hack squats with more energy. I try to find a balance between exercises for size and those for shape when I train. Leg presses for size, hack squats for shape of the outer thigh. Please experiment to find what works better for you. Some people choose to do leg extensions first and then leg presses. I almost never squat because of my lower back. If I do squat it is light and for reps only using strict form.
From the leg press to the hack squat for 3-4 sets, onto the leg extension- leg curls for hamstrings. 3-4 sets, These I take to failure they are safe to do so. Remember to train safely, don't do something for the sake of doing it. I will finish with calf extensions 4 sets.
It will usually take me 5 minutes of just sitting on a bench before I can make my way to the locker room to head home.
Good luck in your training today all.
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