November 13, 2020 at 10:59AM

Performing exercises with full range of motion (ROM) has various benefits, in comparison to partial ROM. One of these being, eliciting more work output per repetition. This is gonna get a little “sciency”, so get your thinking caps on.

Let’s examine the squat for example. Remember, Work = Force x Distance. Using this formula, it it is logical to assume that performing a full ROM squat, would increase work output. You’re moving a weight (force) a further distance each repetition. Got it?

Studies have found a positive correlation between fat free mass (basically, muscle) and work output. You can look at this one of two ways. One, those with more muscle, can produce more work. Or two, performing more work, leads to more muscle. Either way, it is beneficial. Did you get that? Lol

A study in the Journal of Strength & Conditioning Research found that 10 rep squats with partial ROM, have no real advantage in work, velocity, force, or power. Most people falsely believe, from bodybuilding magazines, that high volume training for hypertrophy with moderate loads at 8-12 reps are most beneficial.

So…you can perform tons of high rep, partial ROM movements with moderate weight and receive minimal benefit. Or you can perform the same number of reps with full ROM and slightly less moderate weight. The latter resulting in higher work output, increased fat free mass, improved flexibility, and real life benefit.

Bottom line. Full ROM = better bang for your buck.

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Comment below how you feel about full range of motion vs partial range of motion.👇

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