Maximize every workout with the power of full range of motion…
Why do most men over 40 struggle with fitness? Because life becomes a chaotic juggling act of endless responsibilities.
Picture this: You’ve got a to-do list longer than a CVS receipt. Work demands, family needs, your kids constantly pulling you in all directions, and random errands consume every waking moment. Your workout becomes the first thing sacrificed when time gets tight.
But here’s the brutal truth. When you finally carve out precious gym time. You can’t afford to waste a single rep.
That means making every movement count. Full range of motion isn’t just a fancy fitness term. It’s your secret weapon for maximizing muscle engagement and results, in the time you have available.
Think about it like tuning a high-performance engine. You want every muscle fiber firing perfectly. Half-baked movements are for guys who’ve already surrendered to aging.
Full range of motion means controlling the entire movement. Slow on the way down. Explosive on the way up. No shortcuts. No cheating.
This approach triggers more muscle growth. Increases strength faster. Reduces injury risk. And signals to your body that you’re still a warrior.
Most guys over 40 get this wrong. They rush through exercises. Sacrifice technique for ego. And wonder why results never come.
Not you. You’re different. You’re committed to quality over quantity. To becoming stronger with each workout.
Your body is a remarkable machine. Treat it with respect.
This article will show you how to execute each movement with precision and intention.
So, if you’re ready to transform your fitness and defy aging then let me explain one of the Grey Top Warriors Health & Fitness Lifestyle Program’s guiding principles.
Let’s get into this now…
The Importance of Full Range of Motion for Men Over 40
Using a full range of motion is particularly crucial for men over 40, especially those who are just getting back into training after a long break or starting a regular fitness routine for the first time.
Consider this example…
Jim and Tony, two friends in their mid-40s, decide to join Grey Top Warriors (GTW) at the same time. Jim takes a couple of days to read through the accompanying workout training guide as recommended, while Tony dives right into the training.
When Jim starts his workouts, he focuses on using a full range of motion for his push-ups, lowering his chest slowly to just an inch off the ground before pushing back up. As a result, he achieves fewer reps than Tony, who only uses a 60-70% range of motion and rushes through the lowering phase.
After a few weeks of training, Jim notices that he looks noticeably stronger, with more definition in his chest and triceps. When they compare their GTW progress tracking documents, Tony is surprised to see that he’s done more reps than Jim. Confused, Tony asks Jim about his secret.
Jim explains the importance of using a full range of motion, as outlined in the GTW Training Guide, and demonstrates a set of push-ups to show Tony the proper technique. Tony realizes that by focusing on quality over quantity, Jim has achieved better results.
What Is Range of Motion?
Range of motion (ROM) refers to the full movement potential of a joint or muscle group.
In strength training, ROM is the distance and direction that a joint can move between the fully contracted and fully stretched positions.
Examples of full ROM include:
- Lowering the chest to just a few inches off the ground during a push-up before pushing back up
- Descending into a deep squat until the thighs are parallel to the ground or lower
- Lowering in a pull-up until the arms are straight before pulling up and at least the chin clearing the bar
Partial ROM, on the other hand, involves limiting the movement to a smaller portion of the full range, such as:
- Only lowering halfway down during a push-up
- Squatting to a 45-degree angle instead of reaching parallel or below
A partial range of motion (ROM) for pull-ups
These would involve completing only a portion of the full movement, either at the top or bottom of the exercise. Here are two examples of partial ROM pull-ups:
Top Half Partial ROM Pull-Ups:
- Start from a dead hang with arms fully extended
- Engage your scapulars and pull yourself up until your elbows are bent at a 90-degree angle
- Pause, and lower yourself back down to the starting position, slowly and with complete control
- Repeat for the desired number of reps
In this variation, you are focusing on the top half of the pull-up motion, where the lats and biceps are most engaged. This can be useful for overloading these muscles and improving your strength in the upper portion of the movement.
Bottom Half Partial ROM Pull-Ups:
- Start from a dead hang with arms fully extended
- Engage your scapulars and pull yourself up until your chin is just above the bar
- Lower yourself back down until your elbows are bent at a 90-degree angle
- Repeat for the desired number of reps
In this variation, you are focusing on the bottom half of the pull-up motion, where the lats and lower traps are most engaged. This can be useful for improving your strength and control in the lower portion of the movement, which is often the most challenging part for many lifters.
It’s important to note that partial ROM pull-ups can be a useful tool for advanced lifters looking to target specific areas of the movement. But they should not replace full ROM pull-ups entirely. Using both full and partial ROM variations in your routine can help you develop well-rounded strength and muscle growth.
As with any exercise, it’s crucial to maintain proper form and technique when performing partial ROM pull-ups. If you find yourself struggling to complete even a partial range of motion with good form, consider using assisted variations or working on your foundational strength before progressing to more advanced techniques.
(Click HERE to check out this popular article on Mastering Pull-Ups)
Why Is Range of Motion Important for Muscle Growth?
Studies have consistently shown that using a full range of motion leads to greater muscle growth compared to partial ROM. By moving through a complete range of motion, you engage more muscle fibers and create greater muscle tension, which is essential for stimulating hypertrophy (muscle growth).
Moreover, using a full ROM allows for greater progressive overload, a key factor in long-term muscle growth. As you become stronger and more comfortable with an exercise, you can gradually increase the weight or resistance while maintaining a full range of motion, leading to continued adaptation and growth.
The Role of Muscle Tension in Hypertrophy
Muscle tension is one of the primary drivers of muscle growth. When a muscle is placed under tension, it experiences mechanical stress, which signals the body to initiate the repair and growth process. By using a full range of motion, you can maximize muscle tension throughout the entire movement, leading to greater overall muscle activation and growth stimulus.
(Check out a great article on Hypertyrophy HERE)
What Is Long Length Partial Range of Motion?
While full ROM is generally recommended for optimal muscle growth, there is some evidence to suggest that long length partial range of motion (ROM) can also be beneficial. Long length partial ROM involves performing reps through the portion of the movement where the muscle is under the greatest tension, typically the middle to the end of the range.
For example, during a bicep curl, the long length partial ROM would involve curling the weight from around a 90-degree elbow angle to full contraction, focusing on the upper half of the movement where the bicep is under the most tension.
In contrast, short length partial ROM would involve performing reps through the portion of the movement where the muscle is under the least tension, such as the bottom half of a bicep curl.
Studies on Long Length Partial Range of Motion
Several studies have investigated the effects of long length partial ROM on muscle growth:
- A study published in the Journal of Strength and Conditioning Research found that performing leg presses with a long length partial ROM led to similar increases in quad size compared to full ROM. More info HERE
- Another study, also published in the Journal of Strength and Conditioning Research, found that performing skull crushers with a long length partial ROM resulted in nearly twice the muscle growth compared to full ROM. More info HERE
- A study published in the European Journal of Sport Science found that performing knee extensions with a long length partial ROM led to greater increases in quad muscle size compared to full ROM. More info HERE
- Finally, a study published in the Journal of Strength and Conditioning Research found that performing calf raises with a long length partial ROM led to two times the increase in calf size compared to full ROM.
While these studies suggest that long length partial ROM can be effective for muscle growth, it’s important to note that they are relatively few in number and more research is needed to draw definitive conclusions.
Combining Full ROM and Long Length Partials for Optimal Results
Based on the available evidence, it appears that combining full ROM and long length partial ROM may be the most effective approach for maximizing muscle growth. By incorporating both techniques into your training, you can take advantage of the unique benefits of each.
Here’s a sample workout routine that combines full ROM and long length partials:
- Exercise 1: Squat (Full ROM) – 3 sets of 8-10 reps
- Exercise 2: Leg Press (Long Length Partial ROM) – 3 sets of 12-15 reps
- Exercise 3: Bench Press (Full ROM) – 3 sets of 8-10 reps
- Exercise 4: Dumbbell Flyes (Long Length Partial ROM) – 3 sets of 12-15 reps
- Exercise 5: Seated Row (Full ROM) – 3 sets of 8-10 reps
- Exercise 6: Lat Pulldown (Long Length Partial ROM) – 3 sets of 12-15 reps
What about Range of Motion for Strength?
While full ROM is generally recommended for muscle growth, there may be some instances where using a shortened partial ROM is beneficial for building raw strength. Powerlifters, for example, often use partial ROM in their training to focus on the specific portions of the lift that are most challenging for them.
However, for most guys, especially novices, using a full range of motion is still recommended for optimal strength gains. By moving through a complete ROM, you engage more muscle fibres and develop strength throughout the entire movement pattern.
Joint Health and Range of Motion
In addition to its benefits for muscle growth and strength development, using a full range of motion is also important for maintaining healthy joint function. When you regularly move your joints through their full range, you help to keep the surrounding muscles, tendons, and ligaments flexible and strong.
Neglecting full ROM and consistently using partial ranges of motion can lead to muscle imbalances, tightness, and an increased risk of injury over time. By incorporating full ROM exercises into your routine, you can promote long-term joint health and reduce your risk of developing chronic pain or mobility issues.
How Can I Maximize Range of Motion?
If you’re looking to improve your range of motion and get the most out of your workouts, here are some tips to keep in mind:
- Focus on technique: Pay close attention to your form and aim to move through a full range of motion on each rep. If you find yourself struggling to maintain proper form, consider reducing the weight or resistance.
- Slow down your tempo: Instead of rushing through your reps, slow down and focus on controlling the movement. This will help you to better engage your muscles and maintain proper form throughout the entire range of motion.
- Adjust your rep range: If you’re having trouble completing full ROM reps with your current weight, try reducing the weight and increasing your rep range. This will allow you to focus on quality of movement while still challenging your muscles.
- Get enough rest: Make sure you’re allowing enough time for recovery between workouts. This will help to prevent fatigue and ensure that you’re able to maintain proper form and full ROM during your next session.
Progression and Periodization for ROM
As with any aspect of your training, it’s important to gradually progress and periodize your range of motion over time. This means slowly increasing the depth or difficulty of your movements as you become stronger and more comfortable with each exercise.
One effective way to do this is by incorporating ROM variations into your training cycles. For example, you might spend one phase of your training focusing on full ROM exercises, then transition to a phase that emphasizes long length partial ROM, before returning to full ROM with increased weight or resistance.
Partials for Advanced Trainees: When and How to Use Them
While full ROM should form the foundation of your training, there may be some instances where incorporating partial ROM exercises can be beneficial, particularly for more advanced lifters.
One potential benefit of partials is the ability to use heavier weights and create greater muscle tension in specific portions of the movement. For example, an advanced lifter might use partial ROM in the top half of a bench press to overload the lockout phase and improve their power output.
However, it’s important to remember that partials should be used judiciously and in addition to, not instead of, full ROM training. Overdoing partials at the expense of full ROM can lead to muscle imbalances and increase your risk of injury.
If you do choose to incorporate partials into your routine, it’s best to do so with isolation exercises rather than compound movements. For example, using partial ROM on exercises like bicep curls, tricep extensions, or leg extensions is less likely to cause issues than using partials on squats or deadlifts.
As with any new training technique, it’s important to approach partials with caution and prioritize safety and long-term progress over short-term gains.
Implementing ROM Training for Different Fitness Levels
When it comes to incorporating range of motion training into your routine, it’s important to consider your current fitness level and goals. Here are some general tips for different levels:
- Beginners: Focus on mastering full ROM in basic compound exercises like squats, bench press, and rows. Aim for 2-3 sets of 8-12 reps with moderate weight, prioritizing form and technique.
- Intermediates: Continue to prioritize full ROM in your main lifts, but consider adding some long length partial ROM exercises as accessory work. Aim for 3-4 sets of 8-12 reps with progressively heavier weights.
- Advanced: Use a mix of full ROM, long length partial ROM, and heavy partial ROM exercises into your routine, using periodization to cycle between different techniques. Aim for 4-6 sets of 6-12 reps, adjusting weight and volume based on your specific goals.
Regardless of your fitness level, it’s important to listen to your body and prioritize proper form and technique over heavy weights or extreme ranges of motion. If you experience pain or discomfort during an exercise, stop and reassess your approach.
Final Thoughts on Full Range of Motion
Incorporating full range of motion into your strength training routine is one of the most effective ways to maximize your muscle growth, strength gains, and overall fitness progress. By moving through a complete range of motion, you can engage more muscle fibers, create greater muscle tension, and promote long-term joint health.
While partial range of motion exercises can have their place in an advanced training program, they should be used judiciously and in addition to, not instead of, full ROM training. By focusing on quality of movement and gradually progressing over time, you can achieve sustainable results and reduce your risk of injury.
Remember, the key to success in any fitness journey is consistency, progression, and proper form. By prioritizing these principles and incorporating full ROM into your routine, you can unlock your full potential and achieve the strong, healthy body you deserve.
Take Your Training to the Next Level with Grey Top Warriors
At Grey Top Warriors, we understand the unique challenges and opportunities that come with strength training as a man over 40. That’s why we’ve created a comprehensive Muscle Building Strategies For Men Over 40 program, designed to help you maximize your results and achieve your fitness goals.
This short program covers everything from nutrition and supplementation to exercise selection and recovery strategies, all tailored specifically for the needs of older men. By following our proven strategies and incorporating principles like full range of motion into your routine, you can build the strong, muscular physique you’ve always wanted.
Best of all, our Muscle Building Strategies For Men Over 40 program is completely FREE to download.
Simply click the link below to get instant access and start your journey to a stronger, healthier you today.
At Grey Top Warriors, we’re committed to helping you unlock your full potential and achieve the body of your dreams.
Click HERE To >> Download our free Muscle Building Strategies For Men Over 40 program now and take the first step towards transforming your body and your life.
If you’ve enjoyed this article, I’d really appreciate it if you would leave a comment and consider sharing with like minded mates.
Your support is vital, and I can’t wait to hear about your progress towards becoming a way better version of yourself…
Fitter — Stronger — Happier
Coach Greg
Grey Top Warriors
Frequently Asked Questions
How does range of motion affect muscle hypertrophy?
Range of motion plays a significant role in muscle hypertrophy. Studies have shown that training with a full range of motion can lead to greater muscle growth compared to partial range of motion. This is because using a full ROM allows for greater muscle fiber recruitment and increased time under tension, both of which are key factors in stimulating hypertrophy.
Is training with partial reps effective for building muscle mass?
While training with partial reps can be effective for building muscle mass in certain situations, it’s generally not as efficient as using a full range of motion. Partial reps can be useful for overloading specific portions of a movement or for advanced lifters looking to target specific areas of a muscle group. However, for most individuals, especially beginners, focusing on full range of motion exercises is recommended for optimal muscle growth.
Can partial squats be as effective as full squats for lower limb muscle development?
Partial squats can be an effective tool for building lower limb muscle, particularly for advanced lifters looking to target specific areas of the quadriceps or glutes. However, for overall lower limb muscle development, full squats are generally considered superior. Full squats engage a greater number of muscle fibers and allow for a more complete range of motion, which can lead to greater muscle growth and strength gains over time.
How does range of motion impact overall strength gains?
Range of motion can have a significant impact on overall strength gains. Training with a full range of motion allows for greater muscle fiber recruitment and can help develop strength throughout the entire movement pattern. This is particularly important for functional strength and athletic performance, as many real-world movements require strength through a complete range of motion.
Is training with a full range of motion always superior to partial range of motion?
While training with a full range of motion is generally recommended for optimal muscle growth and strength development, there may be some situations where partial range of motion training can be beneficial. For example, partial reps can be useful for overloading specific portions of a movement or for targeting specific areas of a muscle group. Additionally, for individuals with limited mobility or those recovering from an injury, partial range of motion exercises may be necessary to accommodate their specific needs.
Ultimately, the best approach is to incorporate a variety of exercises and rep ranges into your training program, with an emphasis on full range of motion movements. By doing so, you can maximize your muscle growth and strength gains while also developing functional strength and reducing your risk of injury.
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